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1900 Calorie Keto Meal Plan

Keto7 days1 adult≈ 1,896 kcal/day

The ISE Nutrition 1900 Calorie Keto Meal Plan covers seven days for one adult and averages approximately 1,896 kcal per day. Each day includes five meals with ingredient quantities, preparation steps and estimated nutrition. The grocery list totals the ingredients used in all 35 meals; CSV download and browser printing are available without an account or payment.

Ingredient quantities updated 14 October 2026 · Page guidance updated 3 November 2026
Image is a serving suggestion. Use the ingredient weights listed in the menu.

Egg, avocado & feta bowl
Before you begin

These examples limit estimated net carbohydrate to under 50 g per day. Net carbohydrate is total carbohydrate minus fibre. A menu cannot guarantee ketosis; this is not a therapeutic ketogenic prescription.

Contains: egg, fish, milk, soy, tree nuts. The list reflects selected ingredients, not all possible product-label allergens or cross-contact.

Daily nutrition totals

Estimated energy from the ingredient weights below, including oil. A target is an organising label; the daily totals show what the menu actually contains.

Daily estimated energy and difference from target
DayEstimated kcalFrom targetNet carbs
Monday1,900+022.4 g
Tuesday1,894-628.5 g
Wednesday1,897-325.2 g
Thursday1,897-321.3 g
Friday1,893-731.9 g
Saturday1,895-524.2 g
Sunday1,896-426.4 g

Weekly average: ≈ 1,896 kcal per day.

Meal plan questions

How many calories does the 1900 Calorie Keto Meal Plan provide?

ISE Nutrition 1900 Calorie Keto Meal Plan has a target of 1,900 kcal and a calculated seven-day mean of approximately 1,896 kcal per day. The daily table shows actual totals and differences from the target. Rounding, product labels and preparation can change the estimate.

Who are the portions and grocery quantities for?

ISE Nutrition 1900 Calorie Keto Meal Plan lists one adult's portions for seven days, including five meals per day. Its grocery list sums those 35 meals. Optional multi-serving batch instructions count only the one serving scheduled in the menu; cooking the entire batch requires extra ingredients.

What does keto mean in this menu?

Net carbohydrate is total carbohydrate minus fibre. Read the daily net carbohydrate column; the keto label does not guarantee ketosis or establish suitability for a therapeutic diet.

Are ingredient quantities raw, cooked or measured by volume?

Every ingredient states its unit and weighing condition. Grains, pasta and lentils are dry; beans and chickpeas are cooked and drained; egg weights exclude the shell. Follow each listed state rather than substituting a cooked weight for a raw or dry weight.

Can I replace an ingredient or change a portion?

ISE Nutrition 1900 Calorie Keto Meal Plan is a fixed example, not a live nutrition calculator. After changing an ingredient or portion, recalculate meal and day totals, update grocery quantities, and check dietary restrictions and allergens. Equal weights are not equal-calorie or nutritionally equivalent substitutions.

Can I download or print the grocery list for free?

The ISE Nutrition 1900 Calorie Keto Meal Plan page provides a CSV grocery download, a browser checklist and a Print the full menu button without payment or registration. Checklist selections stay in the current browser when storage is available; they do not sync between devices.

Is this menu a personalised or professionally reviewed diet?

ISE Nutrition 1900 Calorie Keto Meal Plan does not calculate your personal calorie needs or assess medical suitability. No qualified professional nutrition review is documented for the ISE Nutrition catalogue. Ingredient calculations are estimates, not a certification of nutritional completeness.

Seven-day menu

All amounts are for one adult. Weigh or measure ingredients in the stated units and condition, before cooking unless stated otherwise. Water, salt and optional herbs are not included in the nutrition estimate. Egg quantities are edible raw weight, not a whole-egg count: beat eggs, weigh the amount needed and cook until firm. Use the remainder promptly in another cooked dish. Any listed sides are included in the calories and shopping list. Small snacks may be eaten with another meal on the same day without changing their amounts.

Monday

Day 1 · 5 meals

≈ 1,900 kcal
Breakfast

Eggs, avocado & tomato

≈ 474 kcal

Whole egg, without shell — 137 g (raw); Avocado flesh — 114 g (raw); Tomato — 91 g (raw); Olive oil — 9 g (ready to use).

Protein 20.3 g · Fat 39 g · Carbs 14.3 g · Fibre 8.7 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 548 g (raw); Avocado flesh — 456 g (raw); Tomato — 364 g (raw); Olive oil — 36 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.

  1. Cook the eggs in the oil until the whites and yolks are firm.
  2. Slice the avocado and tomato and serve alongside.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Cheddar & cucumber

≈ 141 kcal

Cheddar cheese — 32 g (ready to eat); Cucumber, skin on — 77 g (raw).

Protein 7.8 g · Fat 10.7 g · Carbs 3.9 g · Fibre 0.4 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
Lunch

Tofu, spinach & almond skillet

≈ 567 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 167 g (as packaged; pat dry, no pressing); Spinach — 122 g (raw); Almonds — 29 g (ready to eat); Olive oil — 15 g (ready to use).

Protein 35.3 g · Fat 42.8 g · Carbs 14.4 g · Fibre 10 g

How to make it · about 20 min
  1. Drain and cube the tofu. Pan-fry in the oil until hot throughout.
  2. Add the spinach to wilt and finish with chopped almonds.
  3. 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.
Afternoon snack

Almonds & walnuts

≈ 148 kcal

Almonds — 12 g (ready to eat); Walnut kernels — 12 g (ready to eat).

Protein 4.4 g · Fat 13.8 g · Carbs 4.2 g · Fibre 2.3 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Dinner

Turkey, courgette & feta skillet

≈ 570 kcal

Turkey breast, skinless — 213 g (raw); Courgette / zucchini, skin on — 210 g (raw); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Olive oil — 15 g (ready to use).

Protein 61.5 g · Fat 31.7 g · Carbs 9.2 g · Fibre 2.1 g

How to make it · about 25 min
  1. Dice the turkey and courgette. Cook in the oil until the turkey reaches 74°C / 165°F.
  2. Crumble over the feta and allow it to warm through.

Day total: Protein 129.3 g · Fat 138 g · Carbs 46 g · Fibre 23.5 g · Net carbs 22.4 g

Tuesday

Day 2 · 5 meals

≈ 1,894 kcal
Breakfast

Greek yoghurt, walnuts & berries + eggs

≈ 472 kcal

Plain Greek yoghurt, 0% fat — 124 g (ready to eat); Walnut kernels — 40 g (ready to eat); Blueberries — 15 g (raw); Whole egg, without shell — 90 g (raw).

Protein 30.2 g · Fat 35.2 g · Carbs 12.8 g · Fibre 3 g

How to make it · about 15 min

Optional batch: 4 equal servings

Plain Greek yoghurt, 0% fat — 496 g (ready to eat); Walnut kernels — 160 g (ready to eat); Blueberries — 60 g (raw); Whole egg, without shell — 360 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.

  1. Chop the walnuts.
  2. Serve over plain yoghurt with the berries.
  3. For the egg side, weigh beaten raw egg without shells. Cook in a non-stick pan without extra oil until firm throughout; serve alongside.
  4. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Almonds & walnuts

≈ 141 kcal

Almonds — 12 g (ready to eat); Walnut kernels — 11 g (ready to eat).

Protein 4.2 g · Fat 13.2 g · Carbs 4.1 g · Fibre 2.2 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Lunch

Chicken & creamy-style broccoli

≈ 570 kcal

Chicken breast, skinless and boneless — 177 g (raw); Broccoli — 175 g (raw); Cheddar cheese — 41 g (ready to eat); Olive oil — 15 g (ready to use).

Protein 54.1 g · Fat 33.9 g · Carbs 13 g · Fibre 4.6 g

How to make it · about 25 min
  1. Cook the chicken in part of the oil until its centre reaches 74°C / 165°F.
  2. Steam the broccoli, toss with the remaining oil and grated cheddar, and warm until the cheese melts.
Afternoon snack

Cheddar & cucumber

≈ 141 kcal

Cheddar cheese — 32 g (ready to eat); Cucumber, skin on — 77 g (raw).

Protein 7.8 g · Fat 10.7 g · Carbs 3.9 g · Fibre 0.4 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
Dinner

Salmon, avocado & courgette

≈ 570 kcal

Atlantic salmon, farmed, fillet — 157 g (raw); Avocado flesh — 74 g (raw); Courgette / zucchini, skin on — 166 g (raw); Olive oil — 11 g (ready to use).

Protein 35.5 g · Fat 43.4 g · Carbs 11.5 g · Fibre 6.6 g

How to make it · about 25 min
  1. Slice the courgette and toss with oil. Place beside the salmon and roast at 190°C / 375°F.
  2. Cook until the salmon reaches 63°C / 145°F. Serve with sliced avocado.

Day total: Protein 131.8 g · Fat 136.4 g · Carbs 45.3 g · Fibre 16.8 g · Net carbs 28.5 g

Wednesday

Day 3 · 5 meals

≈ 1,897 kcal
Breakfast

Spinach & feta omelette

≈ 475 kcal

Whole egg, without shell — 157 g (raw); Feta cheese (vegetarian rennet where needed) — 53 g (ready to eat); Spinach — 95 g (raw); Olive oil — 10 g (ready to use).

Protein 30 g · Fat 36.7 g · Carbs 6.6 g · Fibre 2.1 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 628 g (raw); Feta cheese (vegetarian rennet where needed) — 212 g (ready to eat); Spinach — 380 g (raw); Olive oil — 40 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.

  1. Wilt the spinach in the measured oil. Add beaten eggs and crumble over the feta.
  2. Cook until the egg is firm throughout, fold and serve.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Cheddar & cucumber

≈ 141 kcal

Cheddar cheese — 32 g (ready to eat); Cucumber, skin on — 77 g (raw).

Protein 7.8 g · Fat 10.7 g · Carbs 3.9 g · Fibre 0.4 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
Lunch

Turkey, courgette & feta skillet

≈ 570 kcal

Turkey breast, skinless — 213 g (raw); Courgette / zucchini, skin on — 210 g (raw); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Olive oil — 15 g (ready to use).

Protein 61.5 g · Fat 31.7 g · Carbs 9.2 g · Fibre 2.1 g

How to make it · about 25 min
  1. Dice the turkey and courgette. Cook in the oil until the turkey reaches 74°C / 165°F.
  2. Crumble over the feta and allow it to warm through.
Afternoon snack

Almonds & walnuts

≈ 141 kcal

Almonds — 12 g (ready to eat); Walnut kernels — 11 g (ready to eat).

Protein 4.2 g · Fat 13.2 g · Carbs 4.1 g · Fibre 2.2 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Dinner

Baked cod with broccoli & almonds

≈ 570 kcal

Atlantic cod, fillet — 234 g (raw); Broccoli — 125 g (raw); Almonds — 35 g (ready to eat); Olive oil — 15 g (ready to use).

Protein 52.6 g · Fat 34.5 g · Carbs 15.9 g · Fibre 7.6 g

How to make it · about 25 min
  1. Brush the cod with part of the oil and bake at 190°C / 375°F until the centre reaches 63°C / 145°F.
  2. Steam the broccoli, toss with the remaining oil and chopped almonds, and serve.

Day total: Protein 156.1 g · Fat 126.8 g · Carbs 39.7 g · Fibre 14.4 g · Net carbs 25.2 g

Thursday

Day 4 · 5 meals

≈ 1,897 kcal
Breakfast

Eggs, avocado & tomato

≈ 474 kcal

Whole egg, without shell — 137 g (raw); Avocado flesh — 114 g (raw); Tomato — 91 g (raw); Olive oil — 9 g (ready to use).

Protein 20.3 g · Fat 39 g · Carbs 14.3 g · Fibre 8.7 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 548 g (raw); Avocado flesh — 456 g (raw); Tomato — 364 g (raw); Olive oil — 36 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.

  1. Cook the eggs in the oil until the whites and yolks are firm.
  2. Slice the avocado and tomato and serve alongside.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Almonds & walnuts

≈ 141 kcal

Almonds — 12 g (ready to eat); Walnut kernels — 11 g (ready to eat).

Protein 4.2 g · Fat 13.2 g · Carbs 4.1 g · Fibre 2.2 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Lunch

Salmon, avocado & courgette

≈ 570 kcal

Atlantic salmon, farmed, fillet — 157 g (raw); Avocado flesh — 74 g (raw); Courgette / zucchini, skin on — 166 g (raw); Olive oil — 11 g (ready to use).

Protein 35.5 g · Fat 43.4 g · Carbs 11.5 g · Fibre 6.6 g

How to make it · about 25 min
  1. Slice the courgette and toss with oil. Place beside the salmon and roast at 190°C / 375°F.
  2. Cook until the salmon reaches 63°C / 145°F. Serve with sliced avocado.
Afternoon snack

Cheddar & cucumber

≈ 141 kcal

Cheddar cheese — 32 g (ready to eat); Cucumber, skin on — 77 g (raw).

Protein 7.8 g · Fat 10.7 g · Carbs 3.9 g · Fibre 0.4 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
Dinner

Egg, avocado & feta bowl

≈ 571 kcal

Whole egg, without shell — 127 g (raw); Avocado flesh — 107 g (raw); Feta cheese (vegetarian rennet where needed) — 43 g (ready to eat); Spinach — 68 g (raw); Olive oil — 10 g (ready to use).

Protein 26.2 g · Fat 47.3 g · Carbs 14.2 g · Fibre 8.7 g

How to make it · about 20 min

Optional batch: 4 equal servings

Whole egg, without shell — 508 g (raw); Avocado flesh — 428 g (raw); Feta cheese (vegetarian rennet where needed) — 172 g (ready to eat); Spinach — 272 g (raw); Olive oil — 40 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.

  1. Weigh the raw eggs without their shells. Scramble in the measured oil until firm throughout.
  2. Serve with sliced avocado, spinach and crumbled feta.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.

Day total: Protein 94 g · Fat 153.6 g · Carbs 48 g · Fibre 26.6 g · Net carbs 21.3 g

Friday

Day 5 · 5 meals

≈ 1,893 kcal
Breakfast

Greek yoghurt, walnuts & berries + eggs

≈ 472 kcal

Plain Greek yoghurt, 0% fat — 124 g (ready to eat); Walnut kernels — 40 g (ready to eat); Blueberries — 15 g (raw); Whole egg, without shell — 90 g (raw).

Protein 30.2 g · Fat 35.2 g · Carbs 12.8 g · Fibre 3 g

How to make it · about 15 min

Optional batch: 4 equal servings

Plain Greek yoghurt, 0% fat — 496 g (ready to eat); Walnut kernels — 160 g (ready to eat); Blueberries — 60 g (raw); Whole egg, without shell — 360 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.

  1. Chop the walnuts.
  2. Serve over plain yoghurt with the berries.
  3. For the egg side, weigh beaten raw egg without shells. Cook in a non-stick pan without extra oil until firm throughout; serve alongside.
  4. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Cheddar & cucumber

≈ 141 kcal

Cheddar cheese — 32 g (ready to eat); Cucumber, skin on — 77 g (raw).

Protein 7.8 g · Fat 10.7 g · Carbs 3.9 g · Fibre 0.4 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
Lunch

Tuna & avocado salad

≈ 569 kcal

Light tuna in water — 185 g (drained); Avocado flesh — 150 g (raw); Cucumber, skin on — 147 g (raw); Spinach — 68 g (raw); Olive oil — 15 g (ready to use).

Protein 41.8 g · Fat 39.3 g · Carbs 20.6 g · Fibre 12.3 g

How to make it · about 10 min
  1. Drain the tuna thoroughly. Dice the cucumber and avocado.
  2. Toss with spinach and the measured oil and serve.
Afternoon snack

Almonds & walnuts

≈ 141 kcal

Almonds — 12 g (ready to eat); Walnut kernels — 11 g (ready to eat).

Protein 4.2 g · Fat 13.2 g · Carbs 4.1 g · Fibre 2.2 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Dinner

Chicken & creamy-style broccoli

≈ 570 kcal

Chicken breast, skinless and boneless — 177 g (raw); Broccoli — 175 g (raw); Cheddar cheese — 41 g (ready to eat); Olive oil — 15 g (ready to use).

Protein 54.1 g · Fat 33.9 g · Carbs 13 g · Fibre 4.6 g

How to make it · about 25 min
  1. Cook the chicken in part of the oil until its centre reaches 74°C / 165°F.
  2. Steam the broccoli, toss with the remaining oil and grated cheddar, and warm until the cheese melts.

Day total: Protein 138.1 g · Fat 132.3 g · Carbs 54.4 g · Fibre 22.5 g · Net carbs 31.9 g

Saturday

Day 6 · 5 meals

≈ 1,895 kcal
Breakfast

Tomato & feta eggs

≈ 475 kcal

Whole egg, without shell — 151 g (raw); Feta cheese (vegetarian rennet where needed) — 46 g (ready to eat); Tomato — 192 g (raw); Spinach — 60 g (raw); Olive oil — 10 g (ready to use).

Protein 29 g · Fat 34.9 g · Carbs 12.5 g · Fibre 3.6 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 604 g (raw); Feta cheese (vegetarian rennet where needed) — 184 g (ready to eat); Tomato — 768 g (raw); Spinach — 240 g (raw); Olive oil — 40 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.

  1. Soften the chopped tomato and spinach in the oil.
  2. Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Almonds & walnuts

≈ 141 kcal

Almonds — 12 g (ready to eat); Walnut kernels — 11 g (ready to eat).

Protein 4.2 g · Fat 13.2 g · Carbs 4.1 g · Fibre 2.2 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Lunch

Egg, avocado & feta bowl

≈ 571 kcal

Whole egg, without shell — 127 g (raw); Avocado flesh — 107 g (raw); Feta cheese (vegetarian rennet where needed) — 43 g (ready to eat); Spinach — 68 g (raw); Olive oil — 10 g (ready to use).

Protein 26.2 g · Fat 47.3 g · Carbs 14.2 g · Fibre 8.7 g

How to make it · about 20 min

Optional batch: 4 equal servings

Whole egg, without shell — 508 g (raw); Avocado flesh — 428 g (raw); Feta cheese (vegetarian rennet where needed) — 172 g (ready to eat); Spinach — 272 g (raw); Olive oil — 40 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.

  1. Weigh the raw eggs without their shells. Scramble in the measured oil until firm throughout.
  2. Serve with sliced avocado, spinach and crumbled feta.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Afternoon snack

Cheddar & cucumber

≈ 141 kcal

Cheddar cheese — 32 g (ready to eat); Cucumber, skin on — 77 g (raw).

Protein 7.8 g · Fat 10.7 g · Carbs 3.9 g · Fibre 0.4 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
Dinner

Tofu, spinach & almond skillet

≈ 567 kcal

Nasoya High Protein Super Firm Tofu — vacuum pack — 167 g (as packaged; pat dry, no pressing); Spinach — 122 g (raw); Almonds — 29 g (ready to eat); Olive oil — 15 g (ready to use).

Protein 35.3 g · Fat 42.8 g · Carbs 14.4 g · Fibre 10 g

How to make it · about 20 min
  1. Drain and cube the tofu. Pan-fry in the oil until hot throughout.
  2. Add the spinach to wilt and finish with chopped almonds.
  3. 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 102.5 g · Fat 148.9 g · Carbs 49.1 g · Fibre 24.9 g · Net carbs 24.2 g

Sunday

Day 7 · 5 meals

≈ 1,896 kcal
Breakfast

Spinach & feta omelette

≈ 475 kcal

Whole egg, without shell — 157 g (raw); Feta cheese (vegetarian rennet where needed) — 53 g (ready to eat); Spinach — 95 g (raw); Olive oil — 10 g (ready to use).

Protein 30 g · Fat 36.7 g · Carbs 6.6 g · Fibre 2.1 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 628 g (raw); Feta cheese (vegetarian rennet where needed) — 212 g (ready to eat); Spinach — 380 g (raw); Olive oil — 40 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.

  1. Wilt the spinach in the measured oil. Add beaten eggs and crumble over the feta.
  2. Cook until the egg is firm throughout, fold and serve.
  3. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Cheddar & cucumber

≈ 141 kcal

Cheddar cheese — 32 g (ready to eat); Cucumber, skin on — 77 g (raw).

Protein 7.8 g · Fat 10.7 g · Carbs 3.9 g · Fibre 0.4 g

How to make it · about 5 min
  1. Slice the cheddar and cucumber and serve together.
Lunch

Baked cod with broccoli & almonds

≈ 570 kcal

Atlantic cod, fillet — 234 g (raw); Broccoli — 125 g (raw); Almonds — 35 g (ready to eat); Olive oil — 15 g (ready to use).

Protein 52.6 g · Fat 34.5 g · Carbs 15.9 g · Fibre 7.6 g

How to make it · about 25 min
  1. Brush the cod with part of the oil and bake at 190°C / 375°F until the centre reaches 63°C / 145°F.
  2. Steam the broccoli, toss with the remaining oil and chopped almonds, and serve.
Afternoon snack

Almonds & walnuts

≈ 141 kcal

Almonds — 12 g (ready to eat); Walnut kernels — 11 g (ready to eat).

Protein 4.2 g · Fat 13.2 g · Carbs 4.1 g · Fibre 2.2 g

How to make it · about 5 min
  1. Weigh the nuts into a snack portion.
Dinner

Tuna & avocado salad

≈ 569 kcal

Light tuna in water — 185 g (drained); Avocado flesh — 150 g (raw); Cucumber, skin on — 147 g (raw); Spinach — 68 g (raw); Olive oil — 15 g (ready to use).

Protein 41.8 g · Fat 39.3 g · Carbs 20.6 g · Fibre 12.3 g

How to make it · about 10 min
  1. Drain the tuna thoroughly. Dice the cucumber and avocado.
  2. Toss with spinach and the measured oil and serve.

Day total: Protein 136.4 g · Fat 134.4 g · Carbs 51.1 g · Fibre 24.6 g · Net carbs 26.4 g

Seven-day grocery list

Summed directly from all 35 meals, for one adult. These are edible weights or beverage volumes in the units shown: allow extra for peels, cores, shells or bones. Beans and chickpeas are shown cooked and drained; buy ready-cooked, or use your dry-bean packet's yield. Salt, herbs and water are separate.

Vegetables & fruit

Meat, fish & eggs

Dairy

Legumes & plant proteins

Nuts, oils & pantry

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Preparation and storage

  1. Check what you already have.

    Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.

  2. Prepare the next few meals.

    Cook a grain or legume batch for the next few days, keeping dry and cooked weights distinct. Do not store the entire cooked week in the fridge.

  3. Keep food safe.

    Refrigerate perishables promptly at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, or freeze portions for later. Follow product labels and safe cooking temperatures.

  4. Portion before you cook.

    Weigh or measure each ingredient in its stated unit and condition, including oil. Separate raw meat and fish from ready-to-eat foods; wash hands, utensils and surfaces.

Ingredient swaps and recalculation

Changing ingredients changes nutrition. These are culinary alternatives, not equal-calorie substitutions.

  • Swap salmon for cod, then recalculate the whole meal: their fat and energy differ.
  • Swap courgette for spinach, checking the new carbohydrate total.
  • Use plain frozen vegetables in place of fresh where practical; check sauce-free ingredients and cooking instructions.
  • Nut and seed substitutions require an allergy check and a new calculation.

How this menu was calculated.

Selected US products

Use these exact varieties and recorded label formulations. Unlisted micronutrients remain unknown. Product labels are rounded and can change; a different label requires recalculation. The Monterey reference uses the manufacturer's June 2022 sheet and its current 10 µg vitamin D claim per 85 g serving.

References: USDA FoodData Central, SR Legacy (April 2018), plus the selected US manufacturer nutrition labels listed above. USDA foods use their per-100 g reference. The three selected US products use the manufacturer value per stated serving × listed quantity ÷ serving quantity, with mL and g kept distinct. Ingredient quantities use whole grams or millilitres as shown, each meal's energy to whole kcal and macros to 0.1 g; day totals sum the displayed meal values. Net carbohydrate subtracts fibre from total carbohydrate.

Nutrition is estimated from the ingredient quantities shown. This example does not assess your personal requirements or establish complete micronutrient adequacy. Product brands, cooking losses and optional additions may alter nutrition. Calories may differ from the 4/9/4 macro formula because database energy factors and fibre vary.

View ingredient records and calculation method · USDA safe cooking temperatures · USDA leftover storage guidance

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