Monday
Day 1 · 5 meals
Berry porridge with flax & fortified soy
Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Ground flaxseed — 5 g (ready to eat); Rolled oats — 20 g (dry); Blueberries — 50 g (raw).
Protein 7.9 g · Fat 5.3 g · Carbs 24.7 g · Fibre 5.6 g
How to make it · about 15 min
Optional batch: 4 equal servings
Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 480 mL (ready to drink; shake first); Ground flaxseed — 20 g (ready to eat); Rolled oats — 80 g (dry); Blueberries — 200 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 listed dry oats with the measured soy drink and enough water to loosen, following the oat packet. Stir in the ground flaxseed and top with the berries.
- 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.
Chickpea & cooked greens
Chickpeas, boiled without salt — 85 g (cooked and drained); Beet greens, boiled without salt and drained — 105 g (cooked and drained; edible weight); Spinach, boiled without salt and drained — 75 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).
Protein 17.6 g · Fat 5.7 g · Carbs 38.2 g · Fibre 15.4 g
How to make it · about 35 min
Optional batch: 4 equal servings
Chickpeas, boiled without salt — 340 g (cooked and drained); Beet greens, boiled without salt and drained — 420 g (cooked and drained; edible weight); Spinach, boiled without salt and drained — 300 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).
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.
- Weigh the cooked, drained unsalted chickpeas. Warm gently with the measured oil.
- Serve the cooked core food with the weighed greens and grilled mushrooms. Do not add extra oil.
- 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.
Fortified soy & berries
Silk Organic Unsweet Soymilk — refrigerated US, 64 fl oz — 120 mL (ready to drink; shake first); Blueberries — 50 g (raw).
Protein 4.4 g · Fat 1.9 g · Carbs 9.8 g · Fibre 2.2 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
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 — 110 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).
Protein 24.2 g · Fat 10.5 g · Carbs 14.1 g · Fibre 8.3 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 — 440 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).
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.
- 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. 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 56.8 g · Fat 28.7 g · Carbs 92.4 g · Fibre 32.9 g
