Monday
Day 1 · 5 meals
Berry overnight oats
Rolled oats — 15 g (dry); Plain Greek yoghurt, 0% fat — 90 g (ready to eat); Blueberries — 30 g (raw); Walnut kernels — 5 g (ready to eat).
Protein 12.1 g · Fat 4.7 g · Carbs 18.4 g · Fibre 2.6 g
How to make it · about 10 min
- Mix the oats and yoghurt, adding water to loosen if needed. Cover and refrigerate overnight.
- Top with the berries and chopped walnuts before serving.
Apple & almonds + fortified soy & seeds
Apple, cored, skin on — 25 g (raw); Almonds — 10 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); Ground flaxseed — 5 g (ready to eat).
Protein 8.1 g · Fat 11.5 g · Carbs 10.6 g · Fibre 4.6 g
How to make it · about 10 min
- Core the apple, weigh the edible portion and slice. Serve with the almonds.
- 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.
Lemon-style salmon & quinoa bowl + wilted spinach
Atlantic salmon, farmed, fillet — 75 g (raw); Quinoa — 15 g (dry); Broccoli — 250 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).
Protein 28.8 g · Fat 13.5 g · Carbs 31.7 g · Fibre 10.9 g
How to make it · about 30 min
Optional batch: 4 equal servings
Atlantic salmon, farmed, fillet — 300 g (raw); Quinoa — 60 g (dry); Broccoli — 1000 g (raw); Olive oil — 4 g (ready to use); Spinach — 600 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.
- Rinse the quinoa and simmer in water according to the packet.
- Brush the salmon and broccoli with the oil. Roast at 190°C / 375°F until the fish reaches 63°C / 145°F. Serve with the quinoa. Optional lemon juice is not included in the estimate.
- For the small measured oil quantity, use a non-stick pan or baking paper and brush the oil over the food. Do not pour in unmeasured oil.
- 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.
Carrot sticks & crushed chickpeas + fortified soy & seeds
Carrot — 40 g (raw); Chickpeas, boiled without salt — 30 g (cooked and drained); Olive oil — 1 g (ready to use); 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 8.1 g · Fat 6.2 g · Carbs 15.6 g · Fibre 4.8 g
How to make it · about 10 min
- Drain and crush the cooked chickpeas with the oil and a little water.
- Cut the carrots into sticks and serve with the chickpea dip.
- 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.
Chickpea & quinoa rainbow bowl + Monterey High Vitamin D white mushrooms + steamed kale
Chickpeas, boiled without salt — 80 g (cooked and drained); Quinoa — 15 g (dry); Tomato — 65 g (raw); Cucumber, skin on — 40 g (raw); 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 — 100 g (raw).
Protein 19 g · Fat 5.6 g · Carbs 46 g · Fibre 14.2 g
How to make it · about 25 min
Optional batch: 4 equal servings
Chickpeas, boiled without salt — 320 g (cooked and drained); Quinoa — 60 g (dry); Tomato — 260 g (raw); Cucumber, skin on — 160 g (raw); 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 — 400 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.
- Rinse and cook the dry quinoa according to the packet.
- Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
- 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.
Day total: Protein 76.1 g · Fat 41.5 g · Carbs 122.3 g · Fibre 37.1 g
