Monday
Day 1 · 5 meals
Tomato & feta eggs
Whole egg, without shell — 120 g (raw); Feta cheese (vegetarian rennet where needed) — 35 g (ready to eat); Tomato — 192 g (raw); Spinach — 60 g (raw); Olive oil — 10 g (ready to use).
Protein 23.5 g · Fat 29.6 g · Carbs 11.9 g · Fibre 3.6 g
How to make it · about 15 min
Optional batch: 4 equal servings
Whole egg, without shell — 480 g (raw); Feta cheese (vegetarian rennet where needed) — 140 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.
- Soften the chopped tomato and spinach in the oil.
- Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
- 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.
Carrot sticks & crushed chickpeas
Carrot — 62 g (raw); Chickpeas, boiled without salt — 47 g (cooked and drained); Olive oil — 2 g (ready to use).
Protein 4.7 g · Fat 3.4 g · Carbs 18.8 g · Fibre 5.3 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.
Tofu & broccoli rice bowl
Nasoya High Protein Super Firm Tofu — vacuum pack — 138 g (as packaged; pat dry, no pressing); Brown rice, long grain — 42 g (dry); Broccoli — 138 g (raw); Olive oil — 9 g (ready to use).
Protein 28.3 g · Fat 21.5 g · Carbs 44.2 g · Fibre 8.1 g
How to make it · about 30 min
- Cook the dry rice according to the packet.
- Drain and cube the tofu. Pan-fry in the measured oil, turning until hot throughout. Steam the broccoli and serve over rice.
- 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.
Banana & peanut butter
Banana, peeled — 61 g (raw); Smooth peanut butter, unsweetened — 11 g (ready to eat).
Protein 3.1 g · Fat 5.9 g · Carbs 16.4 g · Fibre 2.1 g
How to make it · about 5 min
- Weigh the peeled banana and serve with unsweetened peanut butter.
Lentil & vegetable pot
Lentils — 58 g (dry); Brown rice, long grain — 36 g (dry); Carrot — 89 g (raw); Tomato — 161 g (raw); Olive oil — 9 g (ready to use).
Protein 19.2 g · Fat 11.3 g · Carbs 79 g · Fibre 11.9 g
How to make it · about 35 min
- Rinse the lentils. Soften diced carrot and tomato in the oil.
- Add lentils and enough water to simmer until tender, following the lentil packet. Cook the rice separately and serve together.
Day total: Protein 78.8 g · Fat 71.7 g · Carbs 170.3 g · Fibre 31 g
