Rolling Cut — Meal Plan

Updated 2026-09-10 18:09 BST  ·  Michael & Vincent
1,909kcal / day each
185gprotein target
Week 13of the cut (rolling)
--days to 4-week review
Rolling cut, no end date  •  Both on 1,909 kcal  •  Next review w/c 14 Sep 2026 on progress photos
Targets
1,909 kcal
Daily calories
185g
Protein
169g
Carbs
55g
Fat (floor)
Belly fat
down
Visual goal 1
Muscle
definition
Visual goal 2
14 Sep
Next review
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
Cut Timeline
Weeks 1 to 8 were the 50th birthday cut, run against a 31 July deadline. That deadline has passed. From Week 11 the cut continues rolling with no end date, same targets, reviewed every 4 weeks on progress photos.
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
27 Jul – 2 Aug
Birthday week
Original cut deadline Fri 31 Jul. Michael’s 50th Sat 1 Aug, Sat/Sun off cut.
Weeks 9 & 10
3 – 16 Aug
Freestyle
No formal plan built. Week 8 lineup repeated both weeks, same scores, no swaps.
Week 11
18 – 24 Aug
Rolling cut begins
Gochujang pork debuted at 4/5. The planned weigh-in on the Sat/Sun dinners did not happen — carried to Week 12.
Week 12 — NOW
30 Aug – 5 Sep
Fresh rotation
Pad kra pow and soy bean paste chicken rested. Beef stew returns, new Thai cashew chicken Wednesday. Weigh Friday's cod curry — last unverified dinner this week. Review photos: Sun 30 Aug + Sun 6 Sep.

Batch Cook Sessions

None this week. Every dinner is a standalone 4-serving cook-once

No batch session, Week 13 (rolling cut) The two chicken dinners this week (Sun soy bean paste, Mon cashew) use different treatments, so each is cooked fresh for 4 servings (2 dinner + 2 next-day lunch) rather than shared as a batch. See the Prep PM rows on Sat, Sun and Tue for marinade and defrost timing.
Cook-Once Schedule ⌄
DinnerCovers lunch
Fri: Miso honey glazed salmon + sweet potato + broccoliSat lunch
Sat: IP Beef & sweet potato stew + riceSun lunch
Sun: Soy bean paste chicken + rice + green beansMon lunch
Mon: Thai cashew chicken + brown riceTue lunch
Tue: Tuna & cottage cheese pasta bake (new)Wed lunch
Wed: Malaysian curry with cod + riceThu lunch
Thu: Mackerel kedgeree (new)Fri 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.
Weigh everything on Wednesday, and Michael owns it. The Malaysian cod has now run seven weeks on estimated macros that were never verified, and the weigh-in has been planned and missed three times running. It sits inside a cook Vincent runs, which is why it keeps not happening. For this week Michael sets the scales out and records the numbers while Vincent cooks. Weigh the coconut milk and the oil in particular. If it misses a fourth time the recipe gets rebuilt from a fresh weighed cook rather than carried any further. The soy bean paste chicken returns Sunday with mirin in place of honey and is still unverified too, so weigh that one as well if the scales are already out.
Two new recipes this week. Tuna and cottage cheese pasta bake on Tuesday, mackerel kedgeree on Thursday, both replacing dinners Michael asked to swap out. Boiled eggs carry the protein on both: tinned fish alone cannot reach the 65g dinner target at sensible tin counts, which is why the old braised mackerel always ran at 40g. Rate both out of 5 on the night.
Full week of macro targets. The rolling cut has no off-plan weekend. Sat and Sun carry the same targets as weekdays. Progress photos Sunday 13 Sep morning, same spot, same lighting: these are the last set feeding the 4-week review. The week runs Fri 11 Sep to Thu 17 Sep, delivery Friday.
Friday 11 September Fresh fish Delivery
2,055 kcal171g P178g C70g F
⌄
Delivery day. Salmon is fresh and must be eaten tonight. On arrival, freeze the second 1kg pack of chicken thighs (used Monday); the cod arrives frozen, straight to the freezer. No pork this week. No batch cook today, and no rice prep needed since the salmon comes with sweet potato. Protein runs 171g today: 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 berries495 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, 200g sweet potato, steamed broccoli, 1 tsp olive oil (4 servings → Sat lunch)660 kcal46g P58g C28g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total (before yoghurt top-up)2,055 kcal171g P178g C70g F
Saturday 12 September Beef Marinade PM
2,015 kcal179g P181g C65g F
⌄
Beef stew, rated 4/5 on its return last week. Braising steak is fresh from Friday's delivery, no freezing needed. Rice prep (IP) 2h before dinner; the stew takes 30 min at pressure, so start it about 1h before eating. The dinner itself is lean at 13g fat, but the leftover salmon lunch carries the day well clear of the 55g floor, so no seed snack needed today. Protein lands at 179g: a 200g 0% Greek yoghurt mid-afternoon brings it to 199g. 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 Friday miso salmon + sweet potato + broccoli660 kcal46g P58g C28g F
DinnerIP Beef & sweet potato stew (cut) + brown rice: lean diced braising steak, sweet potato, carrots, tomatoes, one-pot at pressure (4 servings → Sun lunch)560 kcal53g P57g C13g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Prep PMMix the soy bean paste marinade tonight and coat tomorrow's chicken thighs, then refrigerate overnight. See soy bean paste chicken. It needs at least 2h and is much better left overnight.
Day total (before yoghurt top-up)2,015 kcal179g P181g C65g F
Sunday 13 September Fresh chicken Progress photos
2,080 kcal191g P174g C68g F
⌄
Progress photos this morning: front, side, back, same spot and lighting as previous weeks. These are the third and final set feeding the 4-week review, alongside 30 Aug and 6 Sep. Soy bean paste chicken returns after a week rested, now made with mirin in place of honey. Chicken was marinated last night. Rice prep (IP) 2h before dinner. Pumpkin seed snack today, one of the two zinc and magnesium days. 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 Saturday beef & sweet potato stew + rice560 kcal53g P57g C13g F
Snack20g pumpkin seeds, mid-afternoon115 kcal6g P3g C10g F
DinnerSoy bean paste chicken + brown rice + green beans: chicken thighs in Chung Jung One soy bean paste with garlic, ginger and mirin, roasted (4 servings → Mon lunch)~610 kcal (est.)~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 the frozen chicken thighs from freezer to fridge tonight to defrost for Monday's Thai cashew chicken.
Day total2,080 kcal191g P174g C68g F
Monday 14 September Wok night New recipe
2,060 kcal190g P166g C69g F
⌄
Thai cashew chicken, carried over from last week when it was scheduled but never made. This is its first cook, so rate it out of 5 tonight. If it gets skipped again it comes out of the rotation. Chicken defrosted overnight (moved to fridge Sun PM). The week's only wok night. Rice prep (IP) 2h before dinner; the stir-fry itself is 15 minutes, so prep every ingredient before the wok goes on. 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 Sunday soy bean paste chicken + rice + green beans~610 kcal~52g P~48g C~21g F
DinnerThai cashew chicken + brown rice: chicken thighs, toasted cashews, red pepper, onion, dried chillies (mild), oyster-soy-fish sauce glaze (4 servings → Tue lunch)655 kcal58g P52g C24g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total2,060 kcal190g P166g C69g F
Tuesday 15 September New recipe
2,093 kcal201g P168g C68g F
⌄
New recipe tonight, first cook: tuna and cottage cheese pasta bake. Rate it out of 5. Everything in it is cupboard or fridge, so there is no defrost or marinade step. Boil the 5 eggs while the pasta cooks. No rice tonight, this is the week's pasta night. Highest protein day of the week at 201g. 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 Monday Thai cashew chicken + rice655 kcal58g P52g C24g F
DinnerTuna & cottage cheese pasta bake: 5 tins tuna, cottage cheese and tomato sauce, spinach, chopped boiled egg, cheddar crust (4 servings → Wed lunch)643 kcal63g P50g C20g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Prep PMMove the frozen cod from freezer to fridge tonight to defrost for Wednesday's Malaysian curry with cod.
Day total2,093 kcal201g P168g C68g F
Wednesday 16 September Frozen fish Weigh everything
2,083 kcal189g P169g C72g F
⌄
Weigh every ingredient tonight. Michael owns this, not Vincent. These macros have been estimates for seven weeks and the weigh-in has now been planned and missed three times. Michael sets the scales out and writes down what actually goes in while Vincent cooks. The coconut milk and the oil are the two most likely places this dish is being under-counted, so weigh those in particular rather than estimating by tin or glug. If it misses again the recipe gets rebuilt from scratch rather than carried a eighth week. Cod defrosted overnight (moved to fridge Tue PM). Rice prep (IP) 2h before dinner. Pumpkin seed snack today, the second zinc and magnesium day. 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 Tuesday tuna & cottage cheese pasta bake643 kcal63g P50g C20g F
Snack20g pumpkin seeds, mid-afternoon115 kcal6g P3g C10g F
DinnerMalaysian curry with cod + brown rice: cod, curry powder, coconut milk, tamarind, onion, garlic, ginger (4 servings → Thu lunch)~530 kcal (est.)~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
Day total2,083 kcal189g P169g C72g F
Thursday 17 September New recipe Last day
1,967 kcal182g P164g C63g F
⌄
Last day of the plan. New recipe tonight, first cook: mackerel kedgeree, replacing the Asian braised mackerel that had run seven weeks straight. Rate it out of 5. Mackerel is tinned so there is no defrost step, but the rice still goes in the IP 2h ahead per the Rice Rule rather than being cooked in the pan. Soft-boil the 6 eggs so the yolks are still just soft when they go on top. Protein lands at 182g, the lowest of the week: add a 200g 0% Greek yoghurt mid-afternoon (+20g P) to bring it to 202g. 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 Wednesday Malaysian curry with cod + rice~530 kcal~40g P~50g C~18g F
DinnerMackerel kedgeree: 7 tins mackerel, brown rice, curry powder, peas, spinach, soft-boiled eggs, yoghurt, lemon and parsley (4 servings → Fri lunch next week)642 kcal62g P48g C21g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total (before yoghurt top-up)1,967 kcal182g P164g C63g 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 servings660 kcal • 46g P • 58g C • 28g F (USDA-verified)
⌄
Ingredients
  • 4 × 180g salmon fillets (USDA-checked: 220g fillets push the day ~120 kcal over target)
  • 800g sweet potato (4 × 200g 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 servings630 kcal • 47g P • 57g C • 23g F (USDA-verified, 2 eggs per serving including the leftover lunch)
⌄
Ingredients
  • 500g 5% fat beef mince (125g per serving, one 500g pack)
  • 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
  • 8 eggs (2 fried eggs per serving, lunch portions included: fry the lunch pair fresh on the day)
  • 2 tsp vegetable oil (wok) + 2 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 4 eggs crispy-edged, 2 per person. Serve mince over rice, eggs on top. For the next day's lunch, fry the other 2 eggs fresh rather than reheating them.
Changed 14 Aug 2026. Mince cut from 750g to 500g so 4 servings match one 500g pack at 125g each. That alone dropped the dinner to 37g protein, so eggs went from 2 (dinner only) to 8 (2 per serving, lunch included). Protein is back to 47g per serving and both affected days clear the 185g daily floor. Still short of the 65g dinner target, which is the cost of the smaller mince portion. USDA-verified at the new quantities. Fish sauce is in the sauce below but has no usable USDA entry: it contributes roughly 2 kcal per serving, so it is not material.
Oven 25 min

Baked Cod Puttanesca + Sweet Potato + Green Beans

4 servings~515 kcal • 51g P • 55g C • 10g F (sweet potato raised to 200g, rest of card not reverified)
⌄
Ingredients
  • 4 × 250g cod fillets (defrosted overnight in the fridge)
  • 800g sweet potato (4 × 200g 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 (20g) mirin • 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, mirin, 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.
Resting from Week 12 (30 Aug) after six straight weeks — returns in a later rotation. Changed 29 Aug 2026: mirin replaces honey in the marinade (Michael's request). Quantities are a best estimate — macros not yet checked against USDA FoodData Central. Weigh every ingredient on the 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. Mirin: Tesco World Foods aisle.
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.
Oven

Gochujang Pork Loin + Sesame Green Beans + Brown Rice

4 servings610 kcal • 55g P • 52g C • 20g F (USDA-verified)
⌄
Ingredients
  • 4 × 220g pork loin steaks, trimmed of visible fat (880g total)
  • 60g gochujang (Korean chilli paste)
  • 4 cloves garlic, minced • 15g ginger, grated
  • 1 tbsp honey • 1 tbsp low-sodium soy sauce • 1 tbsp rice vinegar
  • 20g sesame oil, about 1.5 tbsp (10g in the marinade, 10g for the beans)
  • 160g brown rice (dry): prep in IP 2h before
  • 320g green beans
  • 20g sesame seeds, toasted
  • 2 spring onions, sliced
Method
  1. Mix gochujang, garlic, ginger, honey, soy sauce, rice vinegar and 10g of the sesame oil into a marinade. Coat the pork steaks, cover, refrigerate at least 2h. Pork comes out of the freezer the night before (see the Thu PM prep row) so the marinade goes on Friday morning.
  2. Rice into the IP ~2h before serving: 160g brown rice + 280ml water, HIGH PRESSURE 22 min + 10 min natural release.
  3. Oven to 200°C. Lay the steaks on a lined tray, spooning over any marinade left in the bowl. Roast 18 to 22 min, turning once, until the glaze has caught at the edges and the pork reads 63°C internal. Rest 5 min before slicing.
  4. Steam green beans 4 min. Toss immediately with the remaining 10g sesame oil and the toasted sesame seeds.
  5. Slice the pork across the grain. Serve over rice with the beans, scattered with spring onion and any resting juices.
New recipe, first cook Fri 21 Aug 2026. Added to break a rotation that had run the same seven dinners five weeks straight, and to answer the July feedback on dinners needing more flavour and more healthy fats. Lean loin, not belly or shoulder: the fatty cuts both rated 3/5. Rest the pork properly, loin dries out if it goes straight to the board. Rate it out of 5 after the first cook. Macros USDA-verified 13 Aug 2026, all four within tolerance. One caveat: gochujang is not in the USDA SR Legacy or Foundation datasets, so it is costed from the jar label at 210 kcal / 4g P / 45g C / 1g F per 100g. Check your jar and tell me if it differs materially.
Oven

Tuna & Cottage Cheese Pasta Bake

4 servings643 kcal • 63g P • 50g C • 20g F (USDA-verified)
⌄
Ingredients
  • 5 × 145g tins tuna in spring water, drained (560g drained weight)
  • 600g cottage cheese (2 × 300g tubs)
  • 180g dry pasta, penne or fusilli
  • 5 large eggs, hard-boiled and roughly chopped
  • 1 × 400g tin chopped tomatoes
  • 200g baby spinach
  • 150g onion, diced • 3 cloves garlic, minced
  • 60g cheddar, grated
  • 10g olive oil
  • Black pepper, a pinch of chilli flakes, squeeze of lemon
Method
  1. Oven to 200°C. Put the eggs on to boil (10 min from boiling), then cool under cold water, peel and roughly chop.
  2. Cook the pasta 2 min short of the packet time. It finishes cooking in the oven, so undercooking here is the difference between a bake and a mush. Drain and keep a mugful of the water.
  3. Heat the olive oil in a wide pan. Soften the onion 4 min, add garlic and chilli flakes, cook 1 min. Add the chopped tomatoes and simmer 5 min until it thickens.
  4. Wilt the spinach through the sauce off the heat. Stir in the cottage cheese, then the drained tuna, breaking it into large flakes rather than mashing it. Season well with black pepper and a squeeze of lemon.
  5. Fold through the pasta and the chopped egg, loosening with a splash of pasta water if it looks tight. Tip into a baking dish and scatter the cheddar over.
  6. Bake 18 to 20 min until the top is browned and the edges are bubbling. Rest 5 min before serving. Two portions tonight, two into the fridge for tomorrow’s lunch.
New recipe, first cook Tue 15 Sep 2026, replacing the gochujang pork loin at Michael’s request. Rate it out of 5 after the first cook. Macros USDA-verified 10 Sep 2026 against SR Legacy and Foundation, all four figures within Step 7 tolerance of the 634 / 65 / 49 / 20 dinner target. The 5 boiled eggs are doing real work here: tinned tuna alone cannot reach the 65g dinner protein target at any sensible tin count, and the cottage cheese carries the rest. Do not cut the eggs to save time, the dinner drops under the floor without them. Salt watch: tuna in spring water rather than brine, and the cheddar is deliberately light at 60g.
Hob

Mackerel Kedgeree

4 servings642 kcal • 62g P • 48g C • 21g F (USDA-verified)
⌄
Ingredients
  • 7 × 125g tins mackerel in brine, drained (700g drained weight)
  • 160g brown rice (dry): prep in IP 2h before
  • 6 large eggs, soft-boiled
  • 200g frozen peas
  • 200g baby spinach
  • 150g onion, finely diced • 3 cloves garlic, minced • 15g ginger, grated
  • 20g medium curry powder
  • 150g 0% Greek yoghurt
  • 1 lemon • a good handful of parsley or coriander, chopped
Method
  1. Rice into the IP 2h before serving: 160g brown rice + 280ml water, HIGH PRESSURE 22 min + 10 min natural release. Fluff and leave to cool a little. Cooking the rice in the pan instead makes it claggy, which is the usual way kedgeree goes wrong.
  2. Eggs into boiling water for 7 min, then straight into cold water. Peel and halve when cool. The yolks should still be soft.
  3. Soften the onion in a wide pan 5 min. Add garlic, ginger and curry powder, cook 1 min until it smells toasted rather than raw.
  4. Add the peas and a splash of water, cook 3 min. Wilt the spinach through in handfuls.
  5. Fold in the cooked rice, then the drained mackerel in large flakes. Heat through gently 3 min, turning rather than stirring so the fish does not break up completely.
  6. Off the heat, stir through the yoghurt and the juice of half the lemon. Season, scatter the herbs over, and set the halved eggs on top. Serve with the rest of the lemon in wedges.
New recipe, first cook Thu 17 Sep 2026, replacing the IP Asian braised mackerel at Michael’s request after it had run seven weeks straight. Rate it out of 5 after the first cook. Macros USDA-verified 10 Sep 2026 against SR Legacy and Foundation, all four figures within Step 7 tolerance. Brown rice used its published SR Legacy table value: the API returns 0 kcal for that entry. The 6 soft-boiled eggs are what lift this to 62g protein per serving, where the old braised mackerel sat at 40g. One caveat: this is costed against USDA jack mackerel canned and drained, at 156 kcal / 23.2g P / 6.3g F per 100g. Tesco tins in brine can run higher on fat. Check the label, and at 700g in the dish a materially different figure moves the per-serving number.
Wok

Thai Cashew Chicken + Brown Rice

4 servings655 kcal • 58g P • 52g C • 24g F (USDA-computed)
⌄
Ingredients
  • 1kg chicken thigh fillets, skinless boneless (one whole pack), cut into bite-size pieces
  • 80g cashews (raw or unsalted)
  • 2 red peppers (~300g), cut into chunks • 1 onion (~150g), cut into wedges
  • 4 dried red chillies, snipped, seeds shaken out (mild — they flavour, not burn)
  • 4 cloves garlic, minced
  • 30g oyster sauce • 30g low-sodium soy sauce • 10g fish sauce • 15g honey
  • 8g cornflour mixed with 60ml water
  • 15g vegetable oil
  • 2 spring onions, cut into lengths
  • 160g brown rice (dry): prep in IP 2h before
Method
  1. Rice into the IP ~2h before serving: 160g brown rice + 280ml water, HIGH PRESSURE 22 min + 10 min natural release.
  2. Toast the cashews in the dry wok over medium heat 2 to 3 min until golden. Remove.
  3. Mix oyster sauce, soy sauce, fish sauce, honey and the cornflour slurry in a bowl.
  4. Wok smoking hot, add the oil. Stir-fry the chicken in two batches ~4 min each until browned and just cooked. Remove.
  5. Stir-fry the dried chillies and garlic 30 sec, then the onion and peppers 2 min — keep some bite.
  6. Return the chicken, pour in the sauce, toss 1 min until it thickens and coats. Fold in the cashews and spring onions. Serve over rice.
New recipe, first cook Wed 2 Sep 2026. Second chicken night while the soy bean paste chicken rests; the week's only wok dish. Cashews are the healthy-fat addition per the July feedback; chillies kept mild per the Korean beef lesson. Uses one whole 1kg thigh pack, no part-pack waste. Macros computed 29 Aug 2026 against USDA SR Legacy per-100g values (the API rate-limited mid-run on the demo key, so chicken thigh, brown rice and cornflour used their published SR Legacy table values — same dataset). Rate it out of 5 after the first cook.
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~585 kcal • 52g P • 39g C • 22g F (sweet potato raised to 200g, rest of card not reverified)
⌄
Ingredients
  • 4 × 220g salmon fillets
  • 800g sweet potato (4 × 200g 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~495 kcal • 58g P • 38g C • 8g F (sweet potato raised to 200g, rest of card not reverified)
⌄
Ingredients
  • 4 × 250g cod fillets
  • 800g sweet potato (4 × 200g 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.
Three things to watch on this order. First, mirin: it replaced honey in the soy bean paste marinade on 29 Aug, but that dinner was rested last week, so the bottle may never have been bought. It is set to order 1 rather than check stock for that reason. Second, eggs are up to 4 boxes, about 37, because the boiled eggs are what carry protein on both new dinners. Third, the two new recipes bring in cottage cheese, pasta, frozen peas and medium curry powder, none of which were on last week’s list.
Gone from last week: pork loin, gochujang, sesame seeds, rice vinegar, pak choi, butter, butter chicken paste and chicken stock cubes. The pork and the braised mackerel are both out, and the butter chicken is rested.
Meat & Fish 7 items ⌄
ItemQty NeededOrder Qty
Chicken thigh fillets (fresh, pack 1)1× 1kg packSun soy bean paste chicken, uses 880g. Fresh, used day 3
Chicken thigh fillets (pack 2, freeze)1× 1kg packMon cashew chicken, whole pack. Freeze on delivery, defrost fridge Sun PM
Lean diced braising steak2× 400–500g packsSat stew, 850g needed. Fresh, used day 2, no need to freeze
Salmon fillets (fresh)2× 2-fillet packsFri delivery day, 4 fillets at ~180g
Cod fillets (frozen)3× 360g packsWed curry, 800g used, defrost fridge Tue PM. 2 packs leaves it 80g short, so freeze the spare ~280g
Tinned mackerel in brine7× 125g tinsThu kedgeree, 700g drained. Photograph the label, the macros assume 156 kcal and 6.3g fat per 100g
Tinned tuna in spring water7× 145g tins5 for Tue pasta bake, 2 for Fri lunch. Spring water not brine
Dairy & Eggs 6 items ⌄
ItemQty NeededOrder Qty
Cottage cheese2× 300g tubsTue pasta bake, 600g. New this week
Cheddar block1× 400g blockTue pasta bake, 60g grated on top. Check stock first
Greek yogurt 0% fat2× 1kg tubsBowls Fri and Tue, kedgeree 150g, top-ups Fri, Sat and Thu
Plain kefir2× 1L bottles100ml per night for two = 1.4L
Skimmed milk1× 4-pintSmoothie breakfasts Sat and Wed
Large free-range eggs4× 12-box~37 needed. Omelettes Sun and Thu ~20, pancakes Mon 6, pasta bake 5, kedgeree 6. Up 11 on a normal week
Produce 21 items ⌄
ItemQty NeededOrder Qty
Sweet potato1.2kgFri salmon 800g as 4 × 200g, Sat stew 400g
Broccoli2 headsFri salmon
Green beans2× 400g bagsSun chicken 320g, Wed cod 320g
Red peppers1× 3-packMon cashew chicken uses 2
Carrots (loose)3 mediumSat stew, ~250g
Baby spinach2× 250g bagsTue pasta bake 200g, Thu kedgeree 200g, omelettes Sun and Thu
Frozen garden peas1 bagThu kedgeree, 200g. New this week
Onions1kg netSat, Mon, Tue, Wed and Thu dinners
Garlic2 bulbsMost dinners
Ginger root1 large thumb~80g across Sun, Wed and Thu
Spring onions1 bunchMon cashew chicken
Lemons2 looseTue pasta bake, Thu kedgeree. Kedgeree needs half in the pan and half in wedges
Fresh parsley or coriander1 bunchThu kedgeree, to finish
Cucumber1Fri standalone tuna lunch
Cherry tomatoes1× 250g punnetFri standalone tuna lunch
Tomato (fresh, loose)1Wed Malaysian cod curry
Avocado (ripe & ready)1Half in Fri lunch
Mushrooms1× 400g packOmelettes Sun and Thu
Bananas1 bunchSmoothies Sat and Wed, 2 each time
Strawberries or mixed berries1× 400g punnetBowls Fri and Tue, pancakes Mon
Frozen mixed berries2× 750g bagsLate night smoothie, 100g per night for two = 1.4kg
Bread & Bakery 1 items ⌄
ItemQty NeededOrder Qty
Wholegrain bread1× 800g loafOmelette toast Sun and Thu
Cupboard & Dry Goods 14 items ⌄
ItemQty NeededOrder Qty
Brown rice1× 1kg bag~900g dry across Sat, Sun, Mon, Wed, Thu plus the Fri lunch. Check stock, last week may have left part of a bag
Pasta, penne or fusilli1× 500g bagTue pasta bake, 180g dry. New this week
Porridge oats1× 1kg bagBowls, smoothies, pancakes
Mirin1× ~150ml bottleBuy this, do not assume it is in stock. It replaced honey in the soy bean paste marinade on 29 Aug, but that dinner was rested, so the bottle may never have been bought. Tesco World Foods aisle
Chung Jung One Classic Soy Bean PasteCheck stockSun chicken, 60g. Asian supermarket, or Tesco World Foods
Medium curry powder1× jarThu kedgeree, 20g. New this week. The ordinary medium sort, not the Malaysian fish curry powder
Malaysian-style fish curry powderCheck stockWed cod curry, ~30g
Cashews (raw or unsalted)1× 150g bagMon cashew chicken, 80g used
Pumpkin seeds1× 100g bagSun and Wed snacks, 40g each day for two
Full-fat coconut milk1× 400ml tinWed Malaysian cod curry. Weigh what actually goes in
Tinned chopped tomatoes2× 400g tinsSat stew, Tue pasta bake
Tamarind pasteCheck stockWed cod curry, 15g
White miso pasteCheck stockFri salmon glaze, 2 tbsp. Keeps for months
Unsweetened soy milk3× 1L cartons200ml per night for two = 2.8L
Cupboard Staples: order qty is 0, assume in stock 13 items ⌄
ItemQty NeededOrder Qty
Low-sodium soy sauceCheck stockFri glaze, Sun marinade, Mon cashew chicken 30g
Oyster sauceCheck stockMon cashew chicken, 30g
Fish sauceCheck stockMon cashew chicken, 10g
Dried red chilliesCheck stockMon cashew chicken, 4, kept mild
Chilli flakesCheck stockTue pasta bake, a pinch
CornflourCheck stockMon cashew chicken, 8g
Sesame oilCheck stockFri glaze, Sun marinade
HoneyCheck stockFri glaze, Mon cashew chicken 15g. No longer needed for the soy bean chicken
Olive oilCheck stockFri salmon, Tue pasta bake 10g, Wed cod curry
Vegetable oil (wok)Check stockMon cashew chicken, 15g
Beef stock cubesCheck stockSat stew, 1 cube
Tomato pureeCheck stockSat stew, 1 tbsp
Dried thyme + bay leavesCheck stockSat stew
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).
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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
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