Monday
Day 1 · 5 meals
Eggs, avocado & tomato
Whole egg, without shell — 115 g (raw); Avocado flesh — 60 g (raw); Tomato — 50 g (raw); Olive oil — 1 g (ready to use).
Protein 16.1 g · Fat 20.9 g · Carbs 7.9 g · Fibre 4.6 g
How to make it · about 15 min
Optional batch: 4 equal servings
Whole egg, without shell — 460 g (raw); Avocado flesh — 240 g (raw); Tomato — 200 g (raw); Olive oil — 4 g (ready to use).
Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.
- Cook the eggs in the oil until the whites and yolks are firm.
- Slice the avocado and tomato and serve alongside.
- Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Cheddar & cucumber + fortified soy & seeds
Cheddar cheese — 10 g (ready to eat); Cucumber, skin on — 25 g (raw); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat); Ground flaxseed — 5 g (ready to eat).
Protein 8.4 g · Fat 9.8 g · Carbs 6.2 g · Fibre 2.9 g
How to make it · about 10 min
- Slice the cheddar and cucumber and serve together.
- Whisk the listed ground flaxseed into the measured fortified soy drink, leave for 5 minutes, then stir again. Serve with the measured unsalted sunflower kernels alongside the snack.
- This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
- Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Chicken & creamy-style broccoli + wilted spinach
Chicken breast, skinless and boneless — 75 g (raw); Broccoli — 115 g (raw); Cheddar cheese — 15 g (ready to eat); Olive oil — 1 g (ready to use); Spinach — 140 g (raw).
Protein 27.6 g · Fat 8.9 g · Carbs 13.2 g · Fibre 6.1 g
How to make it · about 25 min
Optional batch: 4 equal servings
Chicken breast, skinless and boneless — 300 g (raw); Broccoli — 460 g (raw); Cheddar cheese — 60 g (ready to eat); Olive oil — 4 g (ready to use); Spinach — 560 g (raw).
Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.
- Cook the chicken in part of the oil until its centre reaches 74°C / 165°F.
- Steam the broccoli, toss with the remaining oil and grated cheddar, and warm until the cheese melts.
- Wash the listed spinach and weigh it raw. Fold it into the hot dish to wilt, or steam separately and serve alongside. Use the listed oil only; a little water can prevent sticking.
- Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
Almonds & walnuts + fortified soy & seeds
Almonds — 10 g (ready to eat); Walnut kernels — 5 g (ready to eat); Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Sunflower seed kernels, unsalted — 5 g (ready to eat).
Protein 7.9 g · Fat 12.6 g · Carbs 6.3 g · Fibre 3 g
How to make it · about 10 min
- Weigh the nuts into a snack portion.
- Pour the measured fortified soy drink. Serve with the measured unsalted sunflower kernels alongside the snack.
- This is a small snack allocation. You may eat it alongside breakfast or another listed meal on the same day instead of preparing a separate snack; keep the total amounts unchanged.
- Use refrigerated Silk ORGANIC Unsweet Soymilk with the recorded 80 kcal, 280 mg calcium and 2.4 µg B12 per 240 mL label. Shake first and measure the listed volume in mL. Do not weigh this amount as grams or substitute another Silk variety without recalculating.
Tofu, spinach & almond skillet + Monterey High Vitamin D white mushrooms + steamed kale
Nasoya High Protein Super Firm Tofu — vacuum pack — 115 g (as packaged; pat dry, no pressing); Spinach — 150 g (raw); Almonds — 20 g (ready to eat); Olive oil — 1 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 170 g (raw edible weight before cooking); Kale, trimmed — 75 g (raw).
Protein 34.4 g · Fat 21.5 g · Carbs 21.6 g · Fibre 13.4 g
How to make it · about 20 min
Optional batch: 4 equal servings
Nasoya High Protein Super Firm Tofu — vacuum pack — 460 g (as packaged; pat dry, no pressing); Spinach — 600 g (raw); Almonds — 80 g (ready to eat); Olive oil — 4 g (ready to use); Monterey High Vitamin D White Mushrooms — 50% DV label — 680 g (raw edible weight before cooking); Kale, trimmed — 300 g (raw).
Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.
- Drain and cube the tofu. Pan-fry in the oil until hot throughout.
- Add the spinach to wilt and finish with chopped almonds.
- Remove tough kale stalks, wash and weigh the edible leaves raw, then chop. Steam until tender, checking after 5–8 minutes, and serve alongside. Do not add unmeasured oil; retain any cooking juices when practical.
- Use a non-stick pan with the measured oil; if needed, add a splash of water rather than extra oil. Use baking paper for roasting.
- Use Monterey High Vitamin D WHITE mushrooms with the 50% DV / 10 µg vitamin D per 85 g label. Weigh the listed raw edible amount before cooking, clean and slice, then dry-grill or cook in a non-stick pan without extra oil. The shopping list is raw edible weight, not grilled weight. Ordinary mushrooms and other Monterey varieties have different values.
- Use Nasoya High Protein Super Firm vacuum-pack tofu with the recorded 91 g serving label. Pat dry and weigh as packaged before cooking; no pressing is needed. Other tofu varieties are not equivalent in calcium or nutrition.
Day total: Protein 94.4 g · Fat 73.7 g · Carbs 55.2 g · Fibre 30 g · Net carbs 25.3 g
