Monday
Day 1 · 5 meals
Peanut butter & banana oats
Rolled oats — 15 g (dry); Banana, peeled — 25 g (raw); Smooth peanut butter, unsweetened — 5 g (ready to eat); Blueberries — 15 g (raw).
Protein 3.5 g · Fat 3.7 g · Carbs 19.1 g · Fibre 2.8 g
How to make it · about 15 min
Optional batch: 4 equal servings
Rolled oats — 60 g (dry); Banana, peeled — 100 g (raw); Smooth peanut butter, unsweetened — 20 g (ready to eat); Blueberries — 60 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.
- Cook the oats in water according to the packet.
- Stir through peanut butter and top with sliced banana and berries.
Carrot sticks & crushed chickpeas + fortified soy & seeds
Carrot — 20 g (raw); Chickpeas, boiled without salt — 45 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); Ground flaxseed — 5 g (ready to eat).
Protein 10.1 g · Fat 8.6 g · Carbs 19.2 g · Fibre 6.8 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.
- 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.
Warm chickpea & sweet potato salad + steamed kale
Chickpeas, boiled without salt — 60 g (cooked and drained); Sweet potato, edible portion — 55 g (raw); Spinach — 150 g (raw); Olive oil — 1 g (ready to use); Kale, trimmed — 85 g (raw).
Protein 13 g · Fat 4.4 g · Carbs 36.7 g · Fibre 13 g
How to make it · about 35 min
Optional batch: 4 equal servings
Chickpeas, boiled without salt — 240 g (cooked and drained); Sweet potato, edible portion — 220 g (raw); Spinach — 600 g (raw); Olive oil — 4 g (ready to use); Kale, trimmed — 340 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.
- Dice the sweet potato and roast with the oil at 200°C / 390°F until tender.
- Add the drained chickpeas to heat through. Serve over spinach, allowing it to wilt.
- 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.
Apple & walnuts + fortified soy & seeds
Apple, cored, skin on — 25 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 7.6 g · Fibre 2.4 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.
Tofu & broccoli rice bowl + Monterey High Vitamin D white mushrooms + wilted spinach
Nasoya High Protein Super Firm Tofu — vacuum pack — 100 g (as packaged; pat dry, no pressing); Brown rice, long grain — 15 g (dry); Broccoli — 230 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); Spinach — 150 g (raw).
Protein 33.3 g · Fat 10.6 g · Carbs 40.3 g · Fibre 14 g
How to make it · about 30 min
Optional batch: 4 equal servings
Nasoya High Protein Super Firm Tofu — vacuum pack — 400 g (as packaged; pat dry, no pressing); Brown rice, long grain — 60 g (dry); Broccoli — 920 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); 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.
- 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.
- 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.
- 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 65.8 g · Fat 34.9 g · Carbs 122.9 g · Fibre 39 g
