Monday
Day 1 · 5 meals
Greek yogurt, berries & flax soy cup
Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Ground flaxseed — 5 g (ready to eat); Plain Greek yoghurt, 0% fat — 110 g (ready to eat); Blueberries — 50 g (raw).
Protein 16.5 g · Fat 4.5 g · Carbs 15.2 g · Fibre 3.6 g
How to make it · about 15 min
- Whisk ground flaxseed into the measured soy drink, let stand for 5 minutes, then stir again.
- Serve the plain Greek yogurt with berries alongside the flax soy cup.
- 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.
Cucumber & sunflower kernels
Sunflower seed kernels, unsalted — 10 g (ready to eat); Cucumber, skin on — 100 g (raw).
Protein 2.7 g · Fat 5.3 g · Carbs 5.6 g · Fibre 1.4 g
How to make it · about 5 min
- Wash and slice the cucumber. Serve with the weighed unsalted sunflower kernels.
- 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.
Chicken & cooked greens with potatoes
Chicken breast, skinless and boneless — 75 g (raw); Beet greens, boiled without salt and drained — 100 g (cooked and drained; edible weight); Spinach, boiled without salt and drained — 90 g (cooked and drained; edible weight); Monterey High Vitamin D White Mushrooms — 50% DV label — 85 g (raw edible weight before cooking); Kale, trimmed — 75 g (raw); Olive oil — 2 g (ready to use); Potato, skin on — 100 g (raw).
Protein 29.4 g · Fat 5.6 g · Carbs 32.7 g · Fibre 11.2 g
How to make it · about 35 min
Optional batch: 4 equal servings
Chicken breast, skinless and boneless — 300 g (raw); Beet greens, boiled without salt and drained — 400 g (cooked and drained; edible weight); Spinach, boiled without salt and drained — 360 g (cooked and drained; edible weight); Monterey High Vitamin D White Mushrooms — 50% DV label — 340 g (raw edible weight before cooking); Kale, trimmed — 300 g (raw); Olive oil — 8 g (ready to use); Potato, skin on — 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.
- For the cooked greens, wash fresh beet leaves and spinach and remove tough stalks. Boil separately in water without salt until tender, then drain and weigh the listed cooked edible amounts. Do not use these quantities as raw weights. Gently warm the measured portions for this meal. For repeat meals, prepare a batch, weigh its drained yield and portion it; refrigerate for no more than 3–4 days or freeze later portions.
- Remove tough kale stalks, wash and weigh the edible leaves raw. Chop and steam until tender, then mix with the cooked greens.
- Wash and weigh the edible potato raw, cut into cubes and boil until tender; drain.
- Weigh the raw skinless chicken breast. Dice and cook with the measured oil in a non-stick pan until the centre reaches 165°F / 74°C.
- Serve the cooked core food with the weighed greens and grilled mushrooms and the cooked starch. Do not add extra oil.
- 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.
Fortified soy & apple
Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Apple, cored, skin on — 80 g (raw).
Protein 4.2 g · Fat 1.9 g · Carbs 13.5 g · Fibre 2.9 g
How to make it · about 5 min
- Wash the fruit, remove any core and weigh the edible portion. Serve alongside the drink.
- 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.
Tofu & cooked greens with brown rice
Nasoya High Protein Super Firm Tofu — vacuum pack — 105 g (as packaged; pat dry, no pressing); Monterey High Vitamin D White Mushrooms — 50% DV label — 85 g (raw edible weight before cooking); Beet greens, boiled without salt and drained — 100 g (cooked and drained; edible weight); Spinach, boiled without salt and drained — 75 g (cooked and drained; edible weight); Olive oil — 2 g (ready to use); Brown rice, long grain — 20 g (dry).
Protein 25.5 g · Fat 11.1 g · Carbs 28.8 g · Fibre 8.7 g
How to make it · about 35 min
Optional batch: 4 equal servings
Nasoya High Protein Super Firm Tofu — vacuum pack — 420 g (as packaged; pat dry, no pressing); Monterey High Vitamin D White Mushrooms — 50% DV label — 340 g (raw edible weight before cooking); Beet greens, boiled without salt and drained — 400 g (cooked and drained; edible weight); Spinach, boiled without salt and drained — 300 g (cooked and drained; edible weight); Olive oil — 8 g (ready to use); Brown rice, long grain — 80 g (dry).
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.
- For the cooked greens, wash fresh beet leaves and spinach and remove tough stalks. Boil separately in water without salt until tender, then drain and weigh the listed cooked edible amounts. Do not use these quantities as raw weights. Gently warm the measured portions for this meal. For repeat meals, prepare a batch, weigh its drained yield and portion it; refrigerate for no more than 3–4 days or freeze later portions.
- Rinse the listed dry grain and cook in water according to its packet.
- Drain the calcium-set firm tofu, weigh and cube it. Warm in the measured oil in a non-stick pan until hot throughout.
- Serve the cooked core food with the weighed greens and grilled mushrooms and the cooked starch. Do not add extra oil.
- 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.
- 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 78.3 g · Fat 28.4 g · Carbs 95.8 g · Fibre 27.8 g
