50th Cut — Meal Plan

Updated 2026-07-26 13:23 BST  ·  Michael & Vincent
1,909kcal / day each
185gprotein target
Week 8of 8-week cut (final)
--days to deadline
Deadline: 31 July 2026  •  Both on 1,909 kcal  •  Goal: reduce belly fat + increase definition
Targets
1,909 kcal
Daily calories
185g
Protein
169g
Carbs
55g
Fat (floor)
Belly fat
down
Visual goal 1
Muscle
definition
Visual goal 2
31 Jul
Deadline
Both Michael and Vincent are on identical targets from 7 June 2026. Shared dinners are cooked for 4 servings (2 dinner + 2 next-day lunch). Protein is the priority macro — protect it before anything else.
📷
Progress photos, not scales. Take a front, side, and back photo each Sunday in the same lighting and clothing. Use the photos to assess belly fat reduction and muscle definition over time. No scale or tape measure needed — visual change is the metric.
Meal Structure
MealCaloriesProteinCarbsFat
Breakfast495 kcal45g45g15g
Lunch535 kcal45g55g15g
Dinner579 kcal60g48g16g
Late night smoothie300 kcal35g21g9g
Total1,909 kcal185g169g55g
Training day rule: shift ~20g carbs from dinner to whichever meal falls closest to the workout. Daily total stays the same.
Health Notes & Constraints
Lower back — lumbar spine ⌄

MRI Aug 2023: facet joint arthropathy, mild-to-moderate foraminal stenosis L4/5 and L5/S1, Bertolotti joint.

  • Avoid heavy axial loading (loaded carries, heavy barbell overhead)
  • Romanian deadlift in programme — keep form strict, hinge from hips
  • Watch for radiating leg pain or numbness
  • Reducing body weight directly reduces spinal load — the cut itself helps
Bone density — osteopenia ⌄

DXA scan Oct 2021: lumbar T-score -1.1 (osteopenia). Hip density normal.

  • Fat floor at 55g supports vitamin D absorption and bone health
  • Vitamin D3 supplement 1,000 IU daily in winter months (Oct to Mar)
  • Resistance training directly improves bone density
Age considerations (~50) ⌄
FactorImpactMitigation
Lower BMR~5% lower than at 40Deficit already accounts for this
Harder muscle retentionRisk higher in a deficitHigh protein (185g) + resistance training
Slower recoveryMore soreness between sessionsActive recovery days, sleep, protein timing
Testosterone sensitivityDrops with aggressive restrictionFat floor at 55g, moderate deficit
Alcohol & social occasions ⌄
  • Budget ~150–250 kcal per drink against that day’s total
  • Reduce carbs on that day to compensate
  • Final 2 weeks: minimise alcohol — reduces water retention, improves visible definition
Training Programme
DaySessionFocus
MondayUpper APush emphasis — bench, incline press
TuesdayLower ASquat emphasis — back squat, Bulgarian split squat
WednesdayOff / CalisthenicsActive recovery
ThursdayUpper BPull emphasis — weighted pull-up, barbell row
FridayLower BHinge emphasis — Romanian deadlift, hip thrust
SaturdayOff / CalisthenicsActive recovery
SundayOffFull rest
8-Week Timeline
Week 1
7 – 13 Jun
Foundation
Establish routine. Hit macros consistently. Take your first progress photos this Sunday
Week 2
14 – 20 Jun
Adherence
First photo comparison. Look for early softening around the waist. Stay consistent
Week 3
21 – 27 Jun
Momentum
Visible changes starting. Waist should look noticeably tighter in photos
Week 4
28 Jun – 4 Jul
Mid-point
Halfway photo review. Belly fat visibly reducing, upper body definition emerging
Week 5
5 – 11 Jul
Push
Hunger may peak. Prioritise protein. Photos will show clear definition progress now
Week 6
12 – 18 Jul
Final stretch
Reduce social alcohol. Visible definition improving
Week 7
19 – 25 Jul
Peak
Repeated Week 6 lineup freestyle (no formal plan built). Looking best here — definition should be sharp
Week 8 — NOW
27 Jul – 2 Aug
Final week
Cut ends Fri 31 Jul. Michael’s 50th Sat 1 Aug — Sat/Sun off cut. Reduce sodium, stay training, don’t crash-diet.

Batch Cook Sessions

None this week — every dinner is a standalone 4-serving cook-once

No batch session — Week 8 (final) Two chicken dinners this week (Tue butter chicken, Thu soy bean paste chicken) use different marinades, so each is cooked fresh for 4 servings (2 dinner + 2 next-day lunch) rather than shared as a batch. See Wed PM prep row for Thursday's chicken defrost + marinade timing.
Cook-Once Schedule ⌄
DinnerCovers lunch
Mon: Miso honey glazed salmon + sweet potato + broccoliTue lunch
Tue: IP Butter chicken (lean) + brown riceWed lunch
Wed: Pad kra pow beef (Thai basil, fried egg) + riceThu lunch
Thu: Soy bean paste marinade chicken + riceFri lunch
Fri: Malaysian curry with cod + riceSat lunch
Sat: IP Salmon & chickpea coconut curry (cut) + rice — birthday fallbackSun lunch
Sun: IP Asian braised mackerel (cut) + rice — birthday fallbackMon lunch (next week)
Daily supplements (both): creatine (daily), Swisse Hair Skin Nails+ (daily), Psyllium Husk (daily, with evening protein shake). Not on the Tesco shop; sourced separately.
Final week of the cut. Deadline Fri 31 Jul. Michael's 50th is Sat 1 Aug — Sat and Sun dinners below are fallback suggestions only, with no macro targets. Progress photos: last strict-cut Sunday was 26 Jul; no photo requirement this weekend.
Monday 27 July Fresh fish Delivery
1,995 kcal 170g P 165g C 69g F
⌄
Delivery day: salmon is fresh and must be eaten tonight. Freeze the second batch of chicken thighs on arrival (used Thursday for soy bean paste chicken). No batch cook today. No rice prep needed, sweet potato with salmon. Protein runs ~170g today (salmon night): add a 200g 0% Greek yoghurt mid-afternoon (+20g P) to top up. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake).
BreakfastGreek yogurt bowl: 200g 0% Greek yogurt + 60g oats + 1 scoop whey + 100g strawberries495 kcal45g P45g C15g F
Lunch150g tinned tuna in water + 60g brown rice (cooked) + half avocado + cucumber + cherry tomatoes + 1 tsp olive oil~600 kcal~45g P~54g C~18g F
DinnerMiso honey glazed salmon + sweet potato + broccoli: 180g salmon, miso-honey-soy glaze, 150g sweet potato, steamed broccoli, 1 tsp olive oil (4 servings → Tue lunch)~600 kcal~45g P~45g C~27g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total1,995 kcal170g P165g C69g F
Tuesday 28 July
1,995 kcal 185g P 163g C 67g F
⌄
Fresh chicken thighs from Monday's delivery, cooked today — standalone 4 servings, no batch. Rice prep (IP) ~2h before dinner. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake).
BreakfastProtein smoothie: 2 scoops whey + 600ml skimmed milk + 120g oats + 2 bananas (blended, 2 servings)495 kcal45g P45g C15g F
LunchLeftover Monday miso salmon + sweet potato + broccoli~600 kcal~45g P~45g C~27g F
DinnerIP Butter chicken (lean) + brown rice: fresh chicken thighs, butter chicken paste, yoghurt-tomato sauce, spinach, small knob of butter (4 servings → Wed lunch)~600 kcal~60g P~52g C~16g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total1,995 kcal185g P163g C67g F
Wednesday 29 July Beef
1,980 kcal 192g P 168g C 59g F
⌄
Pad kra pow: 5% lean beef mince, wok, fast. Beef is fresh from Monday's delivery (2 days old, no freezing needed). Rice prep (IP) ~2h before dinner. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake).
BreakfastOmelette & toast: 6 eggs + 4 whites + 4 slices wholegrain + spinach + mushrooms (2 servings)495 kcal45g P45g C15g F
LunchLeftover Tuesday butter chicken + rice~600 kcal~60g P~52g C~16g F
DinnerPad kra pow beef (Thai basil) + brown rice + fried egg: 5% beef mince, Thai basil, green beans, chilli-garlic sauce (fish sauce, oyster sauce, soy), 1 fried egg each (4 servings → Thu lunch; leftover lunch skips the egg)~585 kcal~52g P~50g C~19g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Prep PMMove the second batch of frozen chicken thighs from freezer to fridge tonight to defrost for Thursday's soy bean paste marinade chicken. Coat in the marinade first thing Thursday morning (needs at least 2h before baking).
Day total1,980 kcal192g P168g C59g F
Thursday 30 July
1,955 kcal 182g P 164g C 61g F
⌄
New recipe written up properly this week — made freestyle last week and rated 5/5. Marinade should go on first thing this morning (see Wed PM prep note). Rice prep (IP) ~2h before dinner. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake).
BreakfastProtein pancakes: 120g oats blended + 6 eggs + 2 scoops whey + 160g berries (2 servings)495 kcal45g P45g C15g F
LunchLeftover Wednesday pad kra pow beef + rice (no egg)~550 kcal~50g P~50g C~16g F
DinnerSoy bean paste marinade chicken + brown rice + green beans: chicken thighs marinated in Chung Jung One Classic soy bean paste, garlic, ginger, honey, sesame oil, oven-baked (4 servings → Fri lunch)~610 kcal~52g P~48g C~21g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Prep PMMove frozen cod from freezer to fridge tonight to defrost for Friday's Malaysian curry with cod.
Day total1,955 kcal182g P164g C61g F
Friday 31 July Frozen fish Final cut day
1,935 kcal 172g P 164g C 63g F
⌄
Cut deadline — last strict day before Michael's 50th tomorrow. New recipe written up properly this week — made freestyle last week and rated 5/5. Cod defrosted overnight (moved to fridge Thu PM). Rice prep (IP) ~2h before dinner. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake).
BreakfastGreek yogurt bowl: 200g 0% Greek yogurt + 60g oats + 1 scoop whey + 100g berries495 kcal45g P45g C15g F
LunchLeftover Thursday soy bean paste chicken + rice~610 kcal~52g P~48g C~21g F
DinnerMalaysian curry with cod + brown rice: cod, curry powder, coconut milk, tamarind, onion, garlic, ginger (4 servings → Sat lunch)~530 kcal~40g P~50g C~18g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Prep PMMove frozen salmon from freezer to fridge tonight to defrost for Saturday's salmon & chickpea coconut curry (fallback dinner, use only if home).
Day total1,935 kcal172g P164g C63g F
Saturday 1 August Michael’s 50th — off cut
1,915 kcal 162g P 164g C 67g F
⌄
Michael turns 50 today. The cut deadline was yesterday — no macro targets apply today. Dinner below is a fallback only, for if there's no birthday event: IP Salmon & chickpea coconut curry, frozen salmon defrosted overnight (moved to fridge Fri PM). Rice prep (IP) ~2h before if using. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake).
BreakfastOmelette & toast: 6 eggs + 4 whites + 4 slices wholegrain + spinach + mushrooms (2 servings)495 kcal45g P45g C15g F
LunchLeftover Friday Malaysian curry with cod + rice~530 kcal~40g P~50g C~18g F
Dinner (fallback)IP Salmon & chickpea coconut curry (cut) + brown rice: salmon, chickpeas, light coconut milk, spinach, tomatoes — use only if there's no birthday dinner plan (4 servings → Sun lunch, if made)~590 kcal~42g P~48g C~25g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total (if fallback used)1,915 kcal162g P164g C67g F
Sunday 2 August Off cut
1,870 kcal 162g P 166g C 62g F
⌄
First full day past the cut deadline — no macro targets. Dinner below is a fallback only: IP Asian braised mackerel (tinned, no freshness constraint). This is the last day of the 8-week plan; next week's plan is a fresh build, not a cut continuation. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake).
BreakfastProtein smoothie: 2 scoops whey + 600ml skimmed milk + 120g oats + 2 bananas (blended, 2 servings)495 kcal45g P45g C15g F
LunchLeftover Saturday salmon & chickpea curry + rice (if made)~590 kcal~42g P~48g C~25g F
Dinner (fallback)IP Asian braised mackerel (cut) + brown rice: tinned mackerel, soy-ginger braise, pak choi, spring onion — use only if no other plans~485 kcal~40g P~52g C~13g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total (if fallback used)1,870 kcal162g P166g C62g F
Breakfast Rotation — all hit 495 kcal / 45g P
No cook

Protein Smoothie

2 servings495 kcal • 45g P • 45g C • 15g F per serving
⌄
Ingredients
  • 2 scoops whey protein (~60g)
  • 600ml skimmed milk
  • 120g rolled oats (dry)
  • 2 medium bananas
Method
  1. Blend all together. Pour into 2 glasses. Drink immediately.
No cook

Greek Yogurt Bowl

2 servings495 kcal • 45g P • 45g C • 15g F per serving
⌄
Ingredients
  • 400g 0% Greek yogurt
  • 120g rolled oats
  • 2 scoops whey protein (stirred in)
  • 200g strawberries or mixed berries
Method
  1. Divide yogurt between 2 bowls. Stir in oats and whey. Top with berries. Serve immediately.
Hob 8 min

Omelette & Toast

2 servings495 kcal • 45g P • 45g C • 15g F per serving
⌄
Ingredients
  • 6 whole eggs + 4 egg whites
  • 4 slices wholegrain bread
  • 2 large handfuls baby spinach
  • 8–10 mushrooms, sliced
Method
  1. Wilt spinach and mushrooms in dry pan 2 min. Set aside.
  2. Beat eggs. Cook 2 omelettes in non-stick pan over medium heat, fold when set.
  3. Serve each with 2 slices toast and veg alongside.
Hob 10 min

Protein Pancakes

2 servings495 kcal • 45g P • 45g C • 15g F per serving
⌄
Ingredients
  • 120g rolled oats (blended to flour)
  • 6 eggs
  • 2 scoops whey protein
  • 160g berries to serve
Method
  1. Blend oats, eggs and whey to a batter. Add splash of water if too thick.
  2. Cook small pancakes in dry non-stick pan over medium heat, 2 min per side.
  3. Divide between 2 plates. Top with berries. No syrup needed.
Late Night Smoothie — every night — 300 kcal / 35g P
No cook

Smoothie

2 servings300 kcal • 35g P • 21g C • 9g F per serving
⌄
Ingredients
  • 2 scoops whey protein (~60g)
  • 400ml unsweetened soy milk
  • 200g frozen mixed berries
  • 200ml plain kefir
Method
  1. Blend all together. Pour into 2 glasses. Kefir adds a natural tang and supports gut health.
Optional Snacks — if needed between meals
No cook

Whey Shake + Banana

1 serving245 kcal • 30g P • 20g C • 5g F
⌄
Ingredients
  • 1 scoop whey protein
  • 200ml skimmed milk
  • Half medium banana
Method
  1. Shake or blend. Drink immediately.
No cook

Cottage Cheese + Fruit

1 serving245 kcal • 30g P • 20g C • 5g F
⌄
Ingredients
  • 200g cottage cheese
  • 1 apple or 1 pear
Method
  1. Serve together. No prep required.
No cook

Greek Yogurt + Rice Cakes

1 serving245 kcal • 30g P • 20g C • 5g F
⌄
Ingredients
  • 200g 0% Greek yogurt
  • 2 rice cakes
Method
  1. Serve together.
Dinner Recipes — 4 servings each
All dinner recipes serve 4 (dinner for 2 + next-day lunch for 2). All weights are raw unless stated.
Batch

Batch Chicken Breast (Greek Yoghurt Marinade)

8 servings~230 kcal • 46g P • 0g C • 5g F per 220g raw
⌄
Ingredients
  • ~1.76kg chicken breast (220g × 8)
  • 200g 0% Greek yoghurt
  • Juice of 2 lemons
  • 4 cloves garlic, minced
  • 2cm ginger, grated • 2 tbsp butter chicken paste (from the fridge jar)
  • 200ml chicken stock (half cube + water)
Method
  1. Mix yoghurt, lemon juice, garlic, ginger and butter chicken paste. Coat chicken, marinate overnight (set up Mon PM).
  2. Add stock to IP. Place marinated chicken in IP (can stack).
  3. HIGH PRESSURE 10 min + 10 min natural release.
  4. Remove, slice or cube. Divide into 2 equal portions (~880g each).
  5. Use one portion for tonight's butter chicken. Refrigerate the second for Wednesday's shawarma bowls.
Oven/Hob

Miso Honey Glazed Salmon + Sweet Potato + Broccoli

4 servings~600 kcal • 45g P • 45g C • 27g F
⌄
Ingredients
  • 4 × 180g salmon fillets (USDA-checked: 220g fillets push the day ~120 kcal over target)
  • 600g sweet potato (4 × 150g raw), cut into wedges
  • 2 heads broccoli, cut into florets
  • 1 tsp olive oil (sweet potato)
Miso honey glaze
  • 2 tbsp white miso paste
  • 1 tbsp honey
  • 2 tbsp low-sodium soy sauce
  • 1 tsp sesame oil • 1 clove garlic, grated
Method
  1. Oven to 200°C. Toss sweet potato in olive oil + seasoning. Roast 25 to 30 min.
  2. Whisk glaze ingredients until smooth. Brush half over the salmon.
  3. Bake salmon 10 min, brush with remaining glaze, then 3 to 4 min more until caramelised.
  4. Steam broccoli 4 min. Serve salmon over veg, spoon any tray glaze on top.
IP

IP Butter Chicken (lean)

4 servings~600 kcal • 60g P • 52g C • 16g F
⌄
Ingredients
  • 800g chicken thigh fillets, skinless boneless, diced (or 880g pre-cooked batch chicken breast if you have it)
  • 200g brown rice (dry): prep in IP 2h before
  • Butter chicken paste (~80 to 100g)
  • 1 × 400g tin chopped tomatoes
  • 250g 0% Greek yoghurt (stirred in off the heat)
  • 20g butter
  • 1 large onion, diced • 100ml chicken stock
  • 200g baby spinach • salt and pepper
Method
  1. SAUTE: melt butter, cook onion 4 min. Add butter chicken paste, stir 1 min.
  2. Add tomatoes and stock. Add raw diced chicken thigh now if not using pre-cooked batch chicken. Simmer 10 to 12 min until chicken is cooked through and sauce has thickened (if using batch chicken, simmer sauce 5 min first, then stir in and heat through 3 min).
  3. Add spinach, wilt 2 min.
  4. Turn off heat. Stir in Greek yoghurt a spoonful at a time (off the boil so it does not split). Season.
  5. Serve over rice.
No cook (batch)

Chicken Shawarma Bowls + Garlic Yoghurt Sauce

4 servings~570 kcal • 57g P • 48g C • 16g F
⌄
Ingredients
  • 880g batch chicken breast (sliced)
  • 200g brown rice (dry): prep in IP 2h before
  • 2 tsp each: cumin, paprika, coriander • 1 tsp turmeric • squeeze of lemon
  • 1 tbsp olive oil
  • 1 cucumber, diced • 250g cherry tomatoes, halved • 1 small red onion, thinly sliced
Garlic yoghurt sauce
  • 200g 0% Greek yoghurt
  • 1 clove garlic, crushed • juice of half a lemon
  • 1 tbsp olive oil • salt
Method
  1. Toss sliced batch chicken with the shawarma spices, 1 tbsp olive oil and lemon. Warm in a pan 3 to 4 min.
  2. Mix all sauce ingredients. Rest 5 min for the garlic to mellow.
  3. Build bowls: rice, spiced chicken, cucumber, tomatoes, red onion. Spoon sauce over.
Wok

Pad Kra Pow Beef (Thai Basil) + Fried Egg

4 servings~585 kcal • 52g P • 50g C • 19g F (with egg; lunch portion ~550 kcal • 50g P • 16g F)
⌄
Ingredients
  • 750g 5% fat beef mince
  • 240g brown rice (dry): prep in IP 2h before
  • 300g green beans, cut into 2cm pieces
  • 4 cloves garlic • 2 red chillies, finely chopped (reduce to 1 for less heat)
  • Large bunch Thai basil (or regular basil), leaves picked
  • 2 eggs (1 fried egg each at dinner; leftover lunch portions skip the egg)
  • 2 tsp vegetable oil (wok) + 1 tsp (eggs)
Sauce
  • 2 tbsp oyster sauce
  • 1.5 tbsp fish sauce
  • 1 tbsp low-sodium soy sauce • 1 tsp dark soy sauce
  • 1 tsp honey • 2 tbsp water
Method
  1. Mix sauce ingredients. Have everything prepped: wok cooking is fast.
  2. Smoking wok, 2 tsp oil: garlic and chilli 30 sec. Add mince, break up, cook 4 to 5 min until browning.
  3. Add green beans, 2 min. Pour in sauce, toss 1 min.
  4. Off the heat, fold through basil until just wilted.
  5. Fry 2 eggs crispy-edged. Serve mince over rice, egg on top (dinner portions only).
Oven 25 min

Baked Cod Puttanesca + Sweet Potato + Green Beans

4 servings~470 kcal • 50g P • 45g C • 10g F
⌄
Ingredients
  • 4 × 250g cod fillets (defrosted overnight in the fridge)
  • 600g sweet potato (4 × 150g raw), cut into chunks
  • 400g green beans, trimmed
Puttanesca sauce
  • 2 × 400g tins chopped tomatoes
  • 60g pitted black olives, halved
  • 2 tbsp capers, rinsed
  • 2 tbsp olive oil • 4 cloves garlic, sliced
  • 1 tsp chilli flakes • 1 tsp dried oregano
Method
  1. Oven to 200°C. Roast sweet potato chunks 25 to 30 min (toss in a little of the olive oil).
  2. Fry garlic and chilli flakes in remaining olive oil 1 min. Add tomatoes, olives, capers, oregano. Simmer 10 min until thick.
  3. Nestle cod into the sauce in an ovenproof dish. Bake 12 to 15 min until the fish flakes.
  4. Steam green beans 4 min. Serve cod and sauce with sweet potato and beans.
Oven

Soy Bean Paste Marinade Chicken + Brown Rice + Green Beans

4 servings~610 kcal • 52g P • 48g C • 21g F (estimate — not USDA-verified, see note)
⌄
Ingredients
  • 4 × 220g chicken thigh fillets, skinless boneless (880g total)
  • 60g Chung Jung One Classic Soy Bean Paste
  • 4 cloves garlic, minced • 15g ginger, grated
  • 1 tbsp honey • 1 tbsp sesame oil • 1 tbsp low-sodium soy sauce
  • 200g brown rice (dry): prep in IP 2h before
  • 320g green beans
Method
  1. Mix soy bean paste, garlic, ginger, honey, sesame oil and soy sauce into a marinade. Coat the chicken thighs, cover, refrigerate at least 2h (ideally overnight — set up the night before per the Pre-Preparation Rule).
  2. Oven to 200°C. Place marinated thighs on a lined tray. Bake 25 to 30 min, turning once, until caramelised and cooked through (74°C internal).
  3. Steam green beans 4 min.
  4. Serve chicken over rice with green beans, spooning any tray juices over.
Recreated from a freestyle meal made last week (rated 5/5). Quantities are a best estimate — macros not yet checked against USDA FoodData Central. Confirm actual amounts used on next cook and re-verify (Step 7) before relying on these numbers for tracking. Chung Jung One Classic Soy Bean Paste: Asian supermarket, or Tesco World Foods if stocked.
Hob

Malaysian Curry with Cod + Brown Rice

4 servings~530 kcal • 40g P • 50g C • 18g F (estimate — not USDA-verified, see note)
⌄
Ingredients
  • 4 × 200g cod fillets (frozen, defrosted overnight in the fridge)
  • 200g brown rice (dry): prep in IP 2h before
  • 1 onion, sliced • 3 cloves garlic, minced • 15g ginger, grated
  • 30g Malaysian-style fish curry powder
  • 1 tomato, chopped • 15g tamarind paste (or juice of 1 lime)
  • 200ml full-fat coconut milk • a few curry leaves if available
  • 1 tbsp olive oil
  • 320g green beans
Method
  1. Heat olive oil in a pan. Fry onion, garlic, ginger and curry leaves (if using) 4 min until soft.
  2. Stir in curry powder, cook 1 min until fragrant. Add tomato and tamarind paste, cook 2 min.
  3. Pour in coconut milk, simmer 5 min.
  4. Nestle cod fillets into the sauce. Cover, simmer 8 to 10 min until the fish flakes.
  5. Steam green beans 4 min. Serve cod and sauce over rice with green beans.
Recreated from a freestyle meal made last week (rated 5/5). Quantities are a best estimate — macros not yet checked against USDA FoodData Central. Confirm actual amounts used on next cook and re-verify (Step 7) before relying on these numbers for tracking.
Wok

Teriyaki Chicken Noodles

4 servings~570 kcal • 52g P • 60g C • 10g F
⌄
Ingredients
  • 880g batch chicken breast (sliced)
  • 300g medium egg noodles (dry)
  • 2 heads broccoli (florets)
  • 2 carrots, julienned
  • 4 spring onions, sliced
Teriyaki sauce (lighter version)
  • 3 tbsp low-sodium soy sauce
  • 2 tbsp honey
  • 1 tbsp mirin
  • 1 tsp sesame oil
  • 1 tsp cornflour + 2 tbsp cold water (slurry)
Method
  1. Cook noodles per packet. Drain and set aside.
  2. Mix all sauce ingredients in a bowl.
  3. Smoking wok: stir-fry broccoli and carrots 3–4 min.
  4. Add chicken, heat 2 min. Pour sauce, bubble 1 min until thickened.
  5. Add noodles, toss. Top with spring onions.
Oven/Hob

Salmon + Sweet Potato + Broccoli

4 servings~570 kcal • 52g P • 35g C • 22g F
⌄
Ingredients
  • 4 × 220g salmon fillets
  • 720g sweet potato (4 × 180g raw), cut into wedges
  • 2 heads broccoli, cut into florets
  • 2 tsp olive oil (split: 1 for sweet potato, 1 for salmon)
  • Juice of 1 lemon • salt and pepper • dried herbs
Method
  1. Oven to 200°C. Toss sweet potato wedges in 1 tsp olive oil + seasoning. Roast 25–30 min until tender.
  2. Steam or microwave broccoli 4 min until just tender.
  3. Season salmon. Pan-fry or bake: hob — skin-side down 4 min, flip 2 min; oven — 12–14 min at 200°C.
  4. Drizzle salmon with lemon juice. Serve with sweet potato and broccoli.
Oven/Hob

Cod + Sweet Potato + Green Beans

4 servings~480 kcal • 58g P • 34g C • 8g F
⌄
Ingredients
  • 4 × 250g cod fillets
  • 720g sweet potato (4 × 180g raw), cut into chunks
  • 400g green beans, trimmed
  • 2 tsp olive oil (split: 1 sweet potato, 1 cod)
  • 1 tsp dried herbs • salt and pepper • lemon wedges to serve
Method
  1. Oven to 200°C. Toss sweet potato in 1 tsp olive oil + seasoning. Roast 25–30 min.
  2. Steam or blanch green beans 3–4 min. Drain.
  3. Season cod. Pan-fry in 1 tsp olive oil: 3–4 min per side, or bake 12–14 min at 200°C.
  4. Serve cod with sweet potato, green beans and lemon.
IP

IP Chicken Curry (lean version)

4 servings~565 kcal • 60g P • 48g C • 12g F
⌄
Ingredients
  • 880g chicken breast, cubed
  • 240g brown rice (dry) — prep in IP 2h before
  • 200ml reduced-fat coconut milk (half a 400ml tin)
  • 200ml chicken stock (half cube + water)
  • 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
  • 1 tbsp vegetable oil • salt and pepper
Method
  1. SAUTE: heat oil, cook onion 4 min. Add garlic, ginger, spices — stir 1 min.
  2. Add coconut milk, stock, tomatoes. Stir to combine.
  3. Add chicken pieces. Seal lid, HIGH PRESSURE 8 min. Quick release.
  4. SAUTE: stir in spinach until wilted, 2 min. Season to taste.
  5. Serve over rice.
IP

IP Beef & Sweet Potato Stew (cut)

4 servings~560 kcal • 53g P • 57g C • 13g F
⌄
Ingredients
  • 850g lean diced braising/stewing beef
  • 120g brown rice (dry) — prep in IP 2h before
  • 400g sweet potato, cut into chunks
  • 250g carrots, sliced
  • 1 × 400g tin chopped tomatoes
  • 1 large onion (~150g), diced • 4 cloves garlic, minced
  • 400ml beef stock (1 cube) • 1 tbsp tomato puree
  • 1 tbsp olive oil • 1 tsp dried thyme • 1 bay leaf • salt and pepper
Method
  1. Cook rice in IP first (120g rice + 210ml water, HIGH PRESSURE 22 min + 10 min NR), set aside — or use a second pot ~2h before.
  2. SAUTE: heat oil, brown beef in two batches 4–5 min each. Remove.
  3. Add onion and carrots, cook 4 min. Add garlic, thyme, tomato puree — stir 1 min.
  4. Return beef. Add chopped tomatoes, stock, sweet potato and bay leaf. Stir.
  5. Seal lid, HIGH PRESSURE 30 min. Natural release 10 min.
  6. SAUTE a few min to thicken if needed. Season. Serve over rice.
IP

IP Salmon & Chickpea Coconut Curry (cut)

4 servings~590 kcal • 42g P • 48g C • 25g F
⌄
Ingredients
  • 600g salmon fillet (frozen, defrosted), cut into chunks
  • 140g brown rice (dry) — prep in IP 2h before
  • 1 × 400g tin chickpeas (240g drained)
  • 120ml reduced-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 • 200ml fish or veg stock • salt and pepper
Method
  1. Cook rice in IP ~2h before, set aside.
  2. SAUTE: dry-fry onion 4 min (splash of water to stop sticking). Add garlic, ginger, curry powder, cumin — stir 1 min.
  3. Add chopped tomatoes, coconut milk, stock and chickpeas. Stir, simmer 3 min.
  4. Add salmon chunks. Seal lid, HIGH PRESSURE 3 min. Quick release.
  5. SAUTE: gently stir in spinach until wilted. Season. Serve over rice. No added oil — salmon releases its own.
IP

IP Asian Braised Mackerel (cut)

4 servings~485 kcal • 40g P • 52g C • 13g F
⌄
Ingredients
  • 6 × 125g tins mackerel in brine (~540g drained), drained
  • 240g brown rice (dry) — prep in IP 2h before
  • 300g pak choi, halved (stems and leaves separated)
  • 200g broccoli, cut into florets
  • 4 spring onions, sliced
  • 3 tbsp low-sodium soy sauce • 1 tbsp dark soy • 1 tsp honey
  • 2 tsp sesame oil • 4 cloves garlic • 3cm ginger • 200ml water
Method
  1. Cook rice in IP ~2h before, set aside.
  2. SAUTE: heat sesame oil, fry garlic and ginger 30 sec. Add both soy sauces, honey and water — simmer 2 min.
  3. Add broccoli and pak choi stems, cook 3 min until just tender.
  4. Gently fold in drained mackerel and pak choi leaves. Warm through 2 min — keep the fish in chunks, do not over-stir.
  5. Scatter spring onions. Serve over rice.
Meat & Fish 8 items ⌄
ItemQty NeededOrder Qty
Chicken thigh fillets (fresh)~800g (Tue butter chicken, standalone this week)
Chicken thigh fillets (frozen)~880g (Thu soy bean paste chicken). Freeze on delivery, defrost fridge Wed PM
5% fat beef mince2× 500g packs (Wed pad kra pow, 750g needed). Fresh, used day 3, no need to freeze
Salmon fillets (fresh)2× 2-fillet packs ~360g (4 fillets × ~180g, Mon delivery day)
Salmon fillets (frozen)1× pack ~600g (Sat fallback curry, birthday weekend — defrost overnight Fri if used)
Cod fillets (frozen)2× 500g packs (4 fillets × 200g, Fri curry: defrost fridge Thu PM)
Tinned mackerel in brine6× 125g tins (Sun fallback braised mackerel, birthday weekend)
Tinned tuna in spring water2× 145g tins (Mon standalone lunch)
Dairy & Eggs 4 items ⌄
ItemQty NeededOrder Qty
Greek yogurt 0% fat2× 1kg tubs (bowls Mon + Fri, butter chicken 250g, top-ups)
Plain kefir2× 750ml or 1L bottles (100ml × 7 nights × 2 people = 1.4L)
Skimmed milk1× 4-pint (smoothies Tue + Sun)
Large free-range eggs2× 15-box (omelettes Wed + Sat, pancakes Thu, pad kra pow fried eggs)
Produce 18 items ⌄
ItemQty NeededOrder Qty
Sweet potato~600g (Mon salmon)
Broccoli2 heads (Mon salmon)
Green beans3× 400g bags (Wed pad kra pow 300g + Thu soy chicken 320g + Fri Malaysian cod 320g)
Pak choi2 heads (~300g, Sun fallback braised mackerel)
Baby spinach1× 200g bag (Tue butter chicken)
Cucumber1 (Mon tuna lunch)
Cherry tomatoes1× 250g punnet (Mon tuna lunch)
Tomato (fresh, loose)1 (Fri Malaysian cod curry)
Avocado (ripe & ready)1 (half in Mon lunch)
Red chillies2 (Wed pad kra pow: use 1 for less heat)
Thai basil (or regular basil)1 large bunch/pot (Wed pad kra pow)
Mushrooms1× 400g pack (omelettes Wed + Sat)
Bananas1 bunch (smoothies Tue + Sun, 2 each time)
Strawberries or mixed berries1× 400g punnet (bowls Mon + Fri, pancakes Thu)
Frozen mixed berries2× 750g bags (late night smoothie 100g × 7 nights × 2 = 1.4kg)
Onions1kg net (Tue butter chicken, Fri Malaysian cod)
Garlic2 bulbs (most dinners)
Ginger root1 large thumb (~80g: Thu soy chicken, Fri Malaysian cod, Sun mackerel)
Bread & Bakery 1 items ⌄
ItemQty NeededOrder Qty
Wholegrain bread1× 800g loaf (omelette toast Wed + Sat)
Cupboard & Dry Goods 11 items ⌄
ItemQty NeededOrder Qty
Brown rice2× 1kg bags (~1.24kg needed across Tue-Sun + Mon lunch)
Porridge oats1× 1kg bag (bowls, smoothies, pancakes)
Tinned chickpeas1× 400g tin (Sat fallback salmon & chickpea curry)
Reduced-fat coconut milk1× 400ml tin (Sat fallback curry)
Full-fat coconut milk1× 400ml tin (Fri Malaysian cod curry)
Tinned chopped tomatoes1× 400g tin (Tue butter chicken)
Malaysian-style fish curry powder1 tin/jar (Fri Malaysian cod, ~30g used). Tesco World Foods aisle or Asian supermarket
Tamarind paste1 small jar (Fri Malaysian cod, 15g used)
Chung Jung One Classic Soy Bean Paste1 tub (Thu soy chicken, 60g used: keeps for months). Asian supermarket or Tesco World Foods
White miso paste1 tub (Mon glaze, 2 tbsp: keeps for months — check stock, likely still have from last order)
Unsweetened soy milk3× 1L cartons (200ml × 7 nights × 2 people = 2.8L)
Cupboard Staples: order qty is 0, assume in stock 9 items ⌄
ItemQty NeededOrder Qty
Low-sodium soy sauceCheck stock (Mon glaze + Wed pad kra pow + Thu soy chicken)
Dark soy sauceCheck stock (Wed pad kra pow)
Oyster sauceCheck stock (Wed pad kra pow, 2 tbsp)
Fish sauceCheck stock (Wed pad kra pow, 1.5 tbsp)
Sesame oilCheck stock (Mon glaze + Thu soy chicken)
HoneyCheck stock (Mon glaze + Wed pad kra pow + Thu soy chicken)
Butter (salted)Check stock (Tue butter chicken, 20g)
Olive oilCheck stock (Mon, Fri Malaysian cod)
Chicken stock cubesCheck stock (Tue butter chicken)
Supplements and whey are not bought from Tesco. Creatine, Swisse Hair Skin Nails+ and winter D3 are sourced separately (e.g. iHerb) and listed in the Daily Supplements note on the week plan. Whey protein: order from MyProtein if stock is low; both need 2 scoops per day (1 at breakfast, 1 in the late night smoothie).
How data is stored: Entries are saved in your browser only (localStorage). They will be lost if you clear site data or switch browsers.
To keep a permanent record: Use the Copy Data button below to copy the day's log as formatted text, then paste it into a Claude conversation. Claude can read and store it, analyse your macros, or spot patterns over time.
Calories
0 / 1,909
Protein
0g / 185g
Carbs
0g / 169g
Fat
0g / 55g
Food / Meal Qty / Notes kcal Protein (g) Carbs (g) Fat (g)
Total 0 0 0 0
How to use: Paste the file paths for this week's photos into each box (one per line, order: front, side, back). Click Copy Context and paste into Claude. Claude will copy the photos into progress-photos/YYYY-MM-DD/ and they will appear in the timeline below after the next sync.
Michael's photos (file paths)
Vincent's photos (file paths)
Observations this week
Progress Timeline