Monday
Day 1 · 5 meals
Banana & peanut butter toast
Wholewheat bread (vegan-labelled for vegan menus) — 15 g (ready to eat); Smooth peanut butter, unsweetened — 5 g (ready to eat); Banana, peeled — 25 g (raw).
Protein 3.2 g · Fat 3.2 g · Carbs 13.2 g · Fibre 1.8 g
How to make it · about 10 min
- Toast the bread.
- Spread with unsweetened peanut butter and top with sliced banana.
Greek yoghurt & berries + fortified soy & seeds
Plain Greek yoghurt, 0% fat — 80 g (ready to eat); Blueberries — 20 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 14.3 g · Fat 6.8 g · Carbs 10.7 g · Fibre 3.3 g
How to make it · about 10 min
- Serve the plain yoghurt with washed berries.
- 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.
Lentil & vegetable pot + wilted spinach
Lentils — 20 g (dry); Brown rice, long grain — 15 g (dry); Carrot — 100 g (raw); Tomato — 250 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).
Protein 13.5 g · Fat 3 g · Carbs 48.9 g · Fibre 11.8 g
How to make it · about 35 min
Optional batch: 4 equal servings
Lentils — 80 g (dry); Brown rice, long grain — 60 g (dry); Carrot — 400 g (raw); Tomato — 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 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.
- 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.
Apple & walnuts + fortified soy & seeds
Apple, cored, skin on — 20 g (raw); 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 5.9 g · Fat 7.6 g · Carbs 6.9 g · Fibre 2.2 g
How to make it · about 10 min
- Core and slice the apple and serve with the walnuts.
- 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.
Lentil & tomato pasta + Monterey High Vitamin D white mushrooms + steamed kale
Lentils — 25 g (dry); Wholewheat pasta — 15 g (dry); Tomato — 250 g (raw); Carrot — 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 19.7 g · Fat 3.8 g · Carbs 50.8 g · Fibre 14.3 g
How to make it · about 35 min
Optional batch: 4 equal servings
Lentils — 100 g (dry); Wholewheat pasta — 60 g (dry); Tomato — 1000 g (raw); Carrot — 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 the lentils and simmer in water until tender, following the packet. Cook the pasta separately.
- Soften the carrot and tomato in the oil. Fold in the cooked lentils and drained pasta; simmer together briefly.
- 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 56.6 g · Fat 24.4 g · Carbs 130.5 g · Fibre 33.4 g
