Monday
Day 1 · 5 meals
Tofu & spinach breakfast skillet
Nasoya High Protein Super Firm Tofu — vacuum pack — 25 g (as packaged; pat dry, no pressing); Spinach — 150 g (raw); Tomato — 40 g (raw); Potato, skin on — 35 g (raw); Olive oil — 1 g (ready to use).
Protein 9.2 g · Fat 3.6 g · Carbs 13.7 g · Fibre 5.1 g
How to make it · about 30 min
Optional batch: 4 equal servings
Nasoya High Protein Super Firm Tofu — vacuum pack — 100 g (as packaged; pat dry, no pressing); Spinach — 600 g (raw); Tomato — 160 g (raw); Potato, skin on — 140 g (raw); Olive oil — 4 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.
- Dice and simmer the potatoes until tender.
- Heat the oil and cook the tomato and crumbled tofu until hot throughout. Fold in the potatoes and spinach and cook until wilted.
- For the small measured oil quantity, use a non-stick pan or baking paper and brush the oil over the food. Do not pour in unmeasured oil.
- 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.
Carrot sticks & crushed chickpeas + fortified soy & seeds
Carrot — 20 g (raw); Chickpeas, boiled without salt — 15 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 7.5 g · Fat 7.9 g · Carbs 11 g · Fibre 4.5 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.
Tofu & broccoli rice bowl + 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 — 115 g (raw); Olive oil — 1 g (ready to use); Spinach — 150 g (raw).
Protein 24 g · Fat 10.2 g · Carbs 26.7 g · Fibre 9 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 — 460 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.
- 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 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.
Apple & almonds + fortified soy & seeds
Apple, cored, skin on — 15 g (raw); Almonds — 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 6.1 g · Fat 6.8 g · Carbs 6.7 g · Fibre 2.4 g
How to make it · about 10 min
- Core the apple, weigh the edible portion and slice. Serve with the almonds.
- 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 & vegetable pot + Monterey High Vitamin D white mushrooms + steamed kale
Lentils — 20 g (dry); Brown rice, long grain — 15 g (dry); Carrot — 40 g (raw); Tomato — 250 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 — 75 g (raw).
Protein 16.8 g · Fat 3.4 g · Carbs 47 g · Fibre 11.9 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 — 160 g (raw); Tomato — 1000 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 — 300 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.
- 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 63.6 g · Fat 31.9 g · Carbs 105.1 g · Fibre 32.9 g
