Monday
Day 1 · 5 meals
Peanut butter & banana oats
Rolled oats — 77 g (dry); Banana, peeled — 141 g (raw); Smooth peanut butter, unsweetened — 35 g (ready to eat); Blueberries — 84 g (raw).
Protein 20.1 g · Fat 23.8 g · Carbs 104.3 g · Fibre 15.2 g
How to make it · about 15 min
- Cook the oats in water according to the packet.
- Stir through peanut butter and top with sliced banana and berries.
Banana & peanut butter
Banana, peeled — 103 g (raw); Smooth peanut butter, unsweetened — 19 g (ready to eat).
Protein 5.3 g · Fat 10.1 g · Carbs 27.7 g · Fibre 3.6 g
How to make it · about 5 min
- Weigh the peeled banana and serve with unsweetened peanut butter.
Chickpea & quinoa rainbow bowl
Chickpeas, boiled without salt — 212 g (cooked and drained); Quinoa — 75 g (dry); Tomato — 175 g (raw); Cucumber, skin on — 146 g (raw); Olive oil — 15 g (ready to use).
Protein 31.8 g · Fat 25.6 g · Carbs 118.3 g · Fibre 24.2 g
How to make it · about 25 min
- Rinse and cook the dry quinoa according to the packet.
- Drain the cooked chickpeas. Dice the vegetables, then combine everything with the measured oil.
Carrot sticks & crushed chickpeas
Carrot — 105 g (raw); Chickpeas, boiled without salt — 77 g (cooked and drained); Olive oil — 4 g (ready to use).
Protein 7.8 g · Fat 6.2 g · Carbs 31.2 g · Fibre 8.8 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.
Lentil & tofu white rice bowl
Lentils — 75 g (dry); Tomato — 250 g (raw); Carrot — 123 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 75 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 56 g (dry).
Protein 37.3 g · Fat 22.7 g · Carbs 115.5 g · Fibre 16.8 g
How to make it · about 40 min
- Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
- Cook the listed dry lentils in a separate pan of water according to their packet. Drain as needed, then combine with the cooked rice.
- Cut the measured carrot into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
- Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
- Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
- Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Day total: Protein 102.3 g · Fat 88.4 g · Carbs 397 g · Fibre 68.6 g
