Week 8 — 4 May – 10 May 2026

Generated 2026-05-03
Vincent~2,500 cal target
BatchMon 4 May (1.5kg chicken)
NewMassaman + Tofu Omelette + Hainanese

Batch Cook Sessions

Cook once — use across multiple meals

Session 1 — Mon 4 May Batch Chicken Thighs (IP, 1.5kg fresh delivery) → IP Chicken Curry (Mon) + Teriyaki Chicken Noodles (Tue). Also: freeze 1.5kg fresh thighs immediately for Hainanese (Fri) — move to fridge Thu night to defrost.
Meal Plan ⌄
Monday 4 May Batch Cook
V ~2,470 / M ~2,280 ~180g protein
⌄
Delivery day. Batch cook chicken after delivery. Freeze Hainanese portion (1.5kg) immediately. Rice prep (IP) ~2h before dinner. Supplements: D3, Fish Oil, Magnesium.
MorningToast with Vegemite OR Weetabix with milk180 cal6g P
BreakfastScrambled eggs on toast with cheese & spinach720 cal52g P
LunchTuna jacket potato with cottage cheese & spinach760 cal50g P
DinnerIP Chicken Curry with rice (serves 4 → Tue lunch)820 cal54g P
EveningProtein shake + peanut butter on toast790 cal51g P
Tuesday 5 May
V ~2,530 / M ~2,270 ~185g protein
⌄
Uses refrigerated batch chicken from Monday. Michael: reduce rice at lunch by ~25%. Pumpkin seeds in oats. Supplements: D3, Magnesium.
MorningToast with Vegemite OR Weetabix with milk180 cal6g P
BreakfastOvernight protein oats with banana, peanut butter & pumpkin seeds720 cal36g P
LunchLeftover chicken curry with rice820 cal54g P
DinnerTeriyaki Chicken Noodles (serves 4 → Wed lunch)760 cal52g P
EveningProtein shake + Greek yoghurt with honey670 cal53g P
Wednesday 6 May NEW
V ~2,500 / M ~2,310 ~183g protein
⌄
NEW: IP Massaman Beef Curry. Do not pressure cook potatoes — add after and simmer. Rice prep (IP) ~2h before dinner. Michael: reduce rice by ~25%. Supplements: D3, Magnesium.
MorningToast with Vegemite OR Weetabix with milk180 cal6g P
BreakfastScrambled eggs on toast with cheese & spinach720 cal52g P
LunchLeftover teriyaki chicken noodles760 cal52g P
DinnerIP Massaman Beef Curry with rice (serves 4 → Thu lunch)840 cal50g P
EveningProtein shake + peanut butter on toast790 cal51g P
Thursday 7 May NEW
V ~2,460 / M ~2,190 ~163g protein
⌄
NEW: Golden Braised Tofu Omelette — two pans simultaneously. Egg tofu from Asian supermarket. Lower-protein dinner night. Rice prep (IP) ~2h before. Move Hainanese chicken from freezer to fridge tonight. Michael: reduce rice by ~25%. Pumpkin seeds in oats. Supplements: D3, Magnesium.
MorningToast with Vegemite OR Weetabix with milk180 cal6g P
BreakfastOvernight protein oats with banana, peanut butter & pumpkin seeds720 cal36g P
LunchLeftover Massaman beef curry with rice840 cal50g P
DinnerGolden Braised Tofu Omelette with rice (serves 4 → Fri lunch)620 cal34g P
EveningProtein shake + Greek yoghurt with honey (extra if protein short)670 cal53g P
Friday 8 May NEW
V ~2,480 / M ~2,270 ~175g protein
⌄
NEW: Hainanese Chicken Rice. Two IP sessions (~1hr total). Rice cooks IN the poaching stock — no separate rice prep. Chicken must be fully defrosted (moved from freezer last night). Supplements: D3, Fish Oil.
MorningToast with Vegemite OR Weetabix with milk180 cal6g P
BreakfastScrambled eggs on toast with cheese & spinach720 cal52g P
LunchLeftover tofu omelette with rice620 cal34g P
DinnerHainanese Chicken Rice with three sauces (serves 4 → Sat lunch)780 cal54g P
EveningProtein shake + peanut butter on toast790 cal51g P
Saturday 9 May
V ~2,550 / M ~2,310 ~183g protein
⌄
IP Beef & Sweet Potato Stew. Do not pressure cook sweet potato — add after. Rice prep (IP) ~2h before dinner. Michael: reduce rice by ~25%. Pumpkin seeds in oats. Supplements: D3, Magnesium.
MorningToast with Vegemite OR Weetabix with milk180 cal6g P
BreakfastOvernight protein oats with banana, peanut butter & pumpkin seeds720 cal36g P
LunchLeftover Hainanese chicken rice780 cal54g P
DinnerIP Beef & Sweet Potato Stew with rice (serves 4 → Sun lunch)880 cal55g P
EveningProtein shake + Greek yoghurt with honey670 cal53g P
Sunday 10 May
V ~2,520 / M ~2,360 ~187g protein
⌄
Tinned mackerel — no freshness concern. Rice prep (IP) ~2h before dinner. Supplements: D3, Fish Oil.
MorningToast with Vegemite OR Weetabix with milk180 cal6g P
BreakfastScrambled eggs on toast with cheese & spinach720 cal52g P
LunchLeftover beef & sweet potato stew with rice880 cal55g P
DinnerIP Asian Braised Mackerel with rice (serves 4 → Mon lunch next week)760 cal52g P
EveningProtein shake + peanut butter on toast790 cal51g P
Recipes ⌄
Batch — IP

Batch Chicken Thighs

8 servings200 cal • 32g P per 150g
⌄
Ingredients
  • 1.5kg boneless skinless chicken thighs (fresh delivery)
  • 500ml chicken stock (1 cube + water)
  • 1 tsp garlic powder, 1 tsp smoked paprika, salt & pepper
Method
  1. Add stock to IP. Season chicken, place in stock (can stack)
  2. HIGH PRESSURE 25 min + 10 min natural release
  3. Shred with two forks. Split into 2 × 450g portions
  4. Use one for tonight’s curry. Refrigerate second for Tuesday teriyaki
IP

IP Chicken Curry

4 servings820 cal • 54g P • 85g C • 26g F
⌄
Ingredients
  • 450g shredded batch chicken thighs
  • 1 × 400ml tin full-fat coconut milk
  • 1 × 400g tin chopped tomatoes
  • 200g baby spinach
  • 1 large onion, diced; 4 cloves garlic; 2cm ginger
  • 2 tbsp curry powder, 1 tsp cumin, 1 tsp coriander
  • 300g brown rice (prep separately in IP)
Method
  1. SAUTE: heat oil, cook onion 4 min. Add garlic, ginger, spices — stir 1 min
  2. Add coconut milk, tomatoes. HIGH PRESSURE 5 min. Quick release
  3. SAUTE: stir in batch chicken, heat 3 min. Add spinach until wilted
  4. Serve over rice
Wok

Teriyaki Chicken Noodles

4 servings760 cal • 52g P • 82g C • 18g F
⌄
Ingredients
  • 450g shredded batch chicken thighs
  • 300g dry egg noodles
  • 2 heads broccoli (florets); 2 carrots (julienned); 4 spring onions
  • Sauce: 6 tbsp soy, 4 tbsp honey, 2 tbsp mirin, 1 tsp sesame oil, cornflour slurry
Method
  1. Cook noodles per packet. Drain and set aside
  2. Smoking wok: stir fry broccoli & carrots 3–4 min with char
  3. Add chicken, heat 2 min. Pour sauce, bubble 1–2 min until thickened
  4. Add noodles, toss. Top with spring onions and sesame seeds
IP — NEW

IP Massaman Beef Curry

4 servings840 cal • 50g P • 82g C • 32g F
⌄
Ingredients
  • 800g braising beef (chuck), 3cm chunks
  • 1 × 400ml tin full-fat coconut milk
  • 3 tbsp Massaman paste (Mae Ploy)
  • 400ml beef stock; 1 onion; 2 tbsp fish sauce; 1 tbsp brown sugar
  • 400g potatoes (3 medium), peeled, 3cm chunks — add AFTER pressure cook
  • 60g peanuts or 2 tbsp peanut butter; juice of 1 lime; 2 bay leaves
  • 300g brown rice (prep separately in IP)
Method
  1. SAUTE: brown beef in batches 2–3 min. Set aside
  2. Saute onion 3 min. Add Massaman paste 1–2 min until fragrant
  3. Return beef. Add coconut milk, stock, fish sauce, sugar, bay leaves
  4. HIGH PRESSURE 25 min + 10 min NR. Quick release remaining
  5. SAUTE: add potatoes, simmer uncovered 10–12 min until just tender
  6. Stir in peanuts/PB and lime. Remove bay leaves. Serve over rice
Hob — NEW

Golden Braised Tofu Omelette ((((

4 servings620 cal • 34g P • 66g C • 22g F
⌄
Key ingredient
  • Egg tofu in tubes (~130g each) — Asian supermarket only. Do NOT substitute firm tofu.
Ingredients
  • 3 tubes egg tofu (~390g), sliced into 1.5cm discs
  • 8 eggs, lightly beaten
  • 300g turkey mince
  • 1 onion, 3 cloves garlic, 1 red pepper, 2 carrots (all finely diced)
  • Gravy: 360ml chicken stock, 2 tbsp oyster sauce, 1 tbsp soy, 1 tsp dark soy, 1 tsp sesame oil, cornflour slurry
  • 300g brown rice (prep separately in IP)
Method (2 pans simultaneously)
  1. Gravy pan: saute onion & garlic 2 min. Add turkey mince until cooked, 4 min. Add veg 2 min
  2. Pour in gravy liquid. Boil, add slurry until thickened. Stir in sesame oil. Off heat
  3. Tofu pan: heat oil, pat tofu discs dry. Fry 3–4 min each side until golden
  4. Pour beaten eggs over tofu, swirl to distribute. Cook until bottom sets (~2 min)
  5. Slide omelette onto plate. Pour hot gravy over. Serve immediately
IP ×2 — NEW

Hainanese Chicken Rice

4 servings780 cal • 54g P • 76g C • 20g F
⌄
Key note
  • Rice cooks IN the poaching stock — this is the dish. Allow ~1 hour total.
Ingredients
  • 1.5kg boneless skinless chicken thighs (defrosted from freezer)
  • 900ml water; 6 slices ginger; 4 cloves garlic; 4 spring onions; 1 tsp salt; 1 tsp sesame oil
  • Rice: 300g brown rice; 525ml strained poaching stock; 3 cloves garlic (minced); 1 tbsp chicken fat; 1 tsp sesame oil; ½ tsp salt
  • Ginger sauce: 4cm ginger (grated); 3 spring onions (fine); 2 tbsp smoking-hot oil; ½ tsp salt
  • Chilli sauce: 2 tbsp sriracha; 1 tbsp lime juice; 1 tsp soy
  • Dark soy for drizzling over chicken
Method
  1. IP: chicken + water + aromatics. HIGH PRESSURE 15 min + 15 min NR
  2. Remove chicken, strain stock. Skim 1 tbsp fat. Brush chicken with sesame oil
  3. Clean IP. SAUTE: heat chicken fat, fry garlic 1 min. Add rice, coat in fat 1 min
  4. Add 525ml stock + sesame oil + salt. HIGH PRESSURE 22 min + 10 min NR
  5. Make ginger sauce: combine ginger + spring onion, pour smoking oil over, add salt
  6. Make chilli sauce: stir sriracha + lime + soy
  7. Slice chicken, drizzle dark soy. Serve with rice and both sauces
IP

IP Beef & Sweet Potato Stew

4 servings880 cal • 55g P • 86g C • 22g F
⌄
Ingredients
  • 800g braising beef (chuck), 2–3cm chunks
  • 400g sweet potato (2 medium), 3cm chunks — add AFTER pressure cook
  • 1 × 400g tin chopped tomatoes; 400ml beef stock
  • 200g baby spinach; 1 onion; 4 cloves garlic; 2cm ginger
  • 2 tbsp soy sauce; 1 tbsp oyster sauce; 1 tsp cumin; 1 tsp smoked paprika
  • 300g brown rice (prep separately in IP)
Method
  1. SAUTE: brown beef in batches. Set aside. Saute onion 3 min, add garlic, ginger, spices
  2. Return beef. Add tomatoes, stock, soy, oyster sauce
  3. HIGH PRESSURE 30 min + 10 min NR
  4. SAUTE: add sweet potato, simmer uncovered 8–10 min until just tender
  5. Stir in spinach until wilted. Serve over rice
IP

IP Asian Braised Mackerel

4 servings760 cal • 52g P • 80g C • 22g F
⌄
Ingredients
  • 4 × 125g tins mackerel in brine, drained
  • 1 × 400g tin chopped tomatoes; 200ml chicken stock
  • 200g baby spinach; 1 onion; 3 cloves garlic; 2cm ginger; 1 tsp chilli flakes
  • 2 tbsp soy sauce; 1 tbsp rice vinegar; 1 tsp sesame oil
  • 300g brown rice (prep separately in IP)
Method
  1. SAUTE: cook onion 3 min. Add garlic, ginger, chilli — stir 1 min
  2. Add tomatoes, stock, soy, vinegar. Lay mackerel gently on top (do not stir)
  3. HIGH PRESSURE 5 min. Quick release
  4. SAUTE: stir in spinach until wilted. Drizzle sesame oil. Serve over rice
Shopping List — FINALISED ORDER ⌄
Meat & Fish 5 items ⌄
ItemQty NeededStockOrder Qty
Boneless skinless chicken thighs (frozen)3× 500g bags (batch Mon/Tue)
Boneless skinless chicken thighs (fresh)2× 750g packs (Hainanese Fri — freeze on arrival)
Turkey mince1× 500g pack (tofu omelette gravy)
Braising beef (chuck), diced4× 400g packs (Massaman + Beef Stew)
Tinned mackerel in brine (125g)4 tins
Dairy & Eggs 6 items ⌄
ItemQty NeededStockOrder Qty
Large free-range eggs30-box + 15-box (40 eggs: 32 breakfasts + 8 tofu omelette)
Semi-skimmed milk1× 4-pint
Unsweetened soy milk2× 1L cartons
Greek yoghurt 0% fat1× 1kg tub
Kefir (plain, probiotic)2× 1L bottles
Frozen mixed fruits1× 500g bag
Produce 12 items ⌄
ItemQty NeededStockOrder Qty
Baby spinach2× 200g bags
Broccoli2 heads
Spring onions2 bunches
Carrots1× 1kg bag
Red pepper2 loose
Sweet potato2 large (~500g total)
Potatoes (medium)3 loose (~400g — Massaman)
Bananas2 bunches
Limes4 loose
Fresh ginger root1 large thumb (~80g)
Garlic2 bulbs
Onions1kg net
Bread & Bakery 1 item ⌄
ItemQty NeededStockOrder Qty
Wholemeal bread1× 800g loaf
Cupboard & Dry Goods 5 items ⌄
ItemQty NeededStockOrder Qty
Brown rice1× 2kg bag
Porridge oats1× 1kg bag
Medium egg noodles (dry)1× 300g pack
Tinned coconut milk (full fat)2× 400ml tins
Tinned chopped tomatoes3× 400g tins
Cupboard Staples 5 items ⌄
ItemQty NeededStockOrder Qty
Massaman curry paste (Mae Ploy)1 jar — Tesco World Foods or Asian supermarket
Sriracha or sweet chilli sauce1 bottle (Hainanese chilli sauce)
Mirin1× 150ml bottle (Teriyaki — check stock)
Dark soy sauceCheck stock — top up if low
Bay leavesCheck stock (Massaman)
Asian Supermarket — Source Before Thursday 2 items ⌄
ItemQty NeededStockOrder Qty
Egg tofu (tubes, ~130g each)3 tubes — NOT available at Tesco
Massaman paste (if not at Tesco)1 jar
Supplements 3 items ⌄
ItemQty NeededStockOrder Qty
Vitamin D3 (1,000 IU)Check stock
Fish oil capsulesCheck stock
Magnesium (glycinate or citrate)Check stock