Rolling Cut — Meal Plan

Updated 2026-09-28 18:24 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
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.
Week 13
11 – 17 Sep
Tinned fish swaps
Tuna pasta bake debuted at 4/5. Cod curry macros verified from confirmed ingredients. 4-week review: hold.
Week 14 — NOW
29 Sep – 5 Oct
Fresh first, tinned last
Pad kra pow and butter chicken return. Cod puttanesca and mackerel kedgeree to rate. Vitamin D3 from 1 Oct. Photos Sun 4 Oct.

Batch Cook Sessions

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

No batch session, Week 14 (rolling cut) The two chicken dinners (Thu soy bean paste with fresh chicken, Sat butter chicken with frozen) use different treatments, so each is cooked for 4 servings (2 dinner + 2 next-day lunch). See the Prep PM rows on Wed, Fri and Sat for marinade and defrost timing.
Cook-Once Schedule ⌄
DinnerCovers lunch
Tue: Miso honey glazed salmon + sweet potato + broccoliWed lunch
Wed: Pad kra pow beef + rice + fried eggsThu lunch
Thu: Soy bean paste chicken + rice + green beansFri lunch
Fri: IP Beef & sweet potato stew + riceSat lunch
Sat: IP Butter chicken + riceSun lunch
Sun: Baked cod puttanesca + sweet potato + green beansMon lunch
Mon: Mackerel kedgeree (new)Tue lunch (next week)
Daily supplements (both): creatine (daily), Swisse Hair Skin Nails+ (daily), Psyllium Husk (daily, with evening protein shake). Vitamin D3 1,000 IU daily from Thu 1 Oct through March. Not on the Tesco shop; sourced separately.
Protein order this week: fresh salmon on delivery day, then fresh mince, fresh chicken and fresh braising steak, then frozen chicken and frozen cod, then tinned mackerel last. Michael owns the marinade (Wed) and the two defrost moves (Fri, Sat). Vincent cooks.
4-week review held 28 Sep: holding 1,909 kcal. Next review w/c 12 Oct. Progress photos Sunday 4 Oct morning. Week runs Tue 29 Sep to Mon 5 Oct, delivery Tuesday. Rate the cod puttanesca (Sun) and mackerel kedgeree (Mon) out of 5.
Tuesday 29 September Fresh fish Delivery
2,170 kcal191g P186g C71g F
⌄
Delivery day. Salmon is fresh and must be eaten tonight. On arrival: frozen chicken (1kg) and cod straight to the freezer, fresh chicken, mince and braising steak to the fridge. Check the braising steak use-by runs to Friday. No batch cook, no rice tonight. Protein runs short on the base plan, so the Greek yoghurt top-up is built in. 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 oil600 kcal45g P54g C18g F
Snack200g 0% Greek yoghurt, mid-afternoon (protein top-up)115 kcal20g P8g C1g 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 → Wed 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 total2,170 kcal191g P186g C71g F
Wednesday 30 September Beef Wok night Marinade PM
2,200 kcal193g P189g C76g F
⌄
Pad kra pow is back after a rest. Mince is the most perishable protein in the week, so it goes first. Rice prep (IP) 2h before dinner. The wok part takes 12 minutes, so prep everything before the wok goes on. Fry 4 eggs tonight; tomorrow's lunch pair gets fried fresh. 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 miso salmon + sweet potato + broccoli660 kcal46g P58g C28g F
Snack200g 0% Greek yoghurt, mid-afternoon (protein top-up)115 kcal20g P8g C1g F
DinnerPad kra pow beef + brown rice + 2 fried eggs: 500g 5% mince, Thai basil, green beans, oyster-fish sauce, 2 eggs per serving (4 servings → Thu lunch)630 kcal47g P57g C23g 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 fresh chicken thighs, then refrigerate overnight. See soy bean paste chicken. (Michael)
Day total2,200 kcal193g P189g C76g F
Thursday 1 October Fresh chicken D3 starts
2,095 kcal198g P184g C63g F
⌄
Vitamin D3 starts today (1,000 IU, both, through to March). Chicken marinated overnight. Rice prep (IP) 2h before dinner. Macros on this dinner are now USDA-verified with mirin in place of honey. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake) + Vitamin D3 1,000 IU.
BreakfastOmelette & toast: 6 eggs + 4 whites + 4 slices wholegrain + spinach + mushrooms (2 servings)495 kcal45g P45g C15g F
LunchLeftover Wednesday pad kra pow + rice (fry 2 fresh eggs each)630 kcal47g P57g C23g F
Snack200g 0% Greek yoghurt, mid-afternoon (protein top-up)115 kcal20g P8g C1g 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 → Fri lunch)555 kcal51g P53g C15g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total2,095 kcal198g P184g C63g F
Friday 2 October Beef Defrost PM
2,025 kcal190g P179g C62g F
⌄
Beef stew, fresh braising steak from Tuesday's delivery. Rice prep (IP) 2h before dinner; the stew takes 30 min at pressure, so start it about 1h before eating. The stew is lean, so the pumpkin seed snack keeps the day above the 55g fat floor (zinc day 1). Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake) + Vitamin D3 1,000 IU.
BreakfastProtein pancakes: 120g oats blended + 6 eggs + 2 scoops whey + 160g berries (2 servings)495 kcal45g P45g C15g F
LunchLeftover Thursday soy bean paste chicken + rice + green beans555 kcal51g P53g C15g F
Snack20g pumpkin seeds, mid-afternoon115 kcal6g P3g C10g F
DinnerIP Beef & sweet potato stew (cut) + brown rice: lean diced braising steak, sweet potato, carrots, tomatoes, one-pot at pressure (4 servings → Sat 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 PMMove the frozen chicken thighs from freezer to fridge tonight for Saturday's butter chicken. (Michael)
Day total2,025 kcal190g P179g C62g F
Saturday 3 October Frozen chicken Defrost PM
2,070 kcal199g P178g C63g F
⌄
Butter chicken returns after a week off. Chicken defrosted overnight. Rice prep (IP) 2h before dinner. Pumpkin seeds again today to clear the fat floor (zinc day 2). Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake) + Vitamin D3 1,000 IU.
BreakfastGreek yogurt bowl: 200g 0% Greek yogurt + 60g oats + 1 scoop whey + 100g berries495 kcal45g P45g C15g F
LunchLeftover Friday beef & sweet potato stew + rice560 kcal53g P57g C13g F
Snack20g pumpkin seeds, mid-afternoon115 kcal6g P3g C10g F
DinnerIP Butter chicken + brown rice + spinach: chicken thighs, butter chicken paste, tomatoes, 0% Greek yoghurt stirred in off the heat (4 servings → Sun lunch)600 kcal60g P52g C16g 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 for Sunday's cod puttanesca. (Michael)
Day total2,070 kcal199g P178g C63g F
Sunday 4 October Frozen fish Progress photos
2,025 kcal197g P176g C60g F
⌄
Progress photos this morning: front, side, back, same spot and lighting. Cod puttanesca, first time since July. Rate it out of 5. Cod defrosted overnight. No rice tonight, the sweet potato roasts alongside. Cod is very lean, so pumpkin seeds keep the day on the fat floor. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake) + Vitamin D3 1,000 IU.
BreakfastProtein smoothie: 2 scoops whey + 600ml skimmed milk + 120g oats + 2 bananas (blended, 2 servings)495 kcal45g P45g C15g F
LunchLeftover Saturday butter chicken + rice600 kcal60g P52g C16g F
Snack20g pumpkin seeds, mid-afternoon115 kcal6g P3g C10g F
DinnerBaked cod puttanesca + sweet potato + green beans: 250g cod, tomato, olive, caper and chilli sauce, 200g roast sweet potato (4 servings → Mon lunch)515 kcal51g P55g C10g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total2,025 kcal197g P176g C60g F
Monday 5 October New recipe Last day
1,952 kcal193g P169g C55g F
⌄
Last day of the plan. Mackerel kedgeree, first cook. Rate it out of 5. Tinned, so no defrost, but the rice still goes in the IP 2h ahead per the Rice Rule. Soft-boil the 6 eggs. Check the fat figure on the mackerel tin label against the recipe note. Daily supplements: creatine + Swisse Hair Skin Nails+ + Psyllium Husk (with evening shake) + Vitamin D3 1,000 IU.
BreakfastOmelette & toast: 6 eggs + 4 whites + 4 slices wholegrain + spinach + mushrooms (2 servings)495 kcal45g P45g C15g F
LunchLeftover Sunday cod puttanesca + sweet potato + green beans515 kcal51g P55g C10g F
DinnerMackerel kedgeree: 7 tins mackerel, brown rice, curry powder, peas, spinach, soft-boiled eggs, yoghurt, lemon and parsley (4 servings → Tue 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 total1,952 kcal193g P169g C55g 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 servings515 kcal • 51g P • 55g C • 10g F (USDA-verified 28 Sep 2026)
⌄
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 servings555 kcal • 51g P • 53g C • 15g F (USDA-verified 28 Sep 2026)
⌄
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.
Mirin replaces honey (Michael's request, 29 Aug 2026). Macros verified against USDA SR Legacy on 28 Sep 2026 at the quantities above. Soy bean paste is costed as miso (no USDA entry) and mirin from a typical label: check both jars. 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 servings550 kcal • 44g P • 56g C • 18g F (USDA-verified 28 Sep 2026)
⌄
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
  • 15g 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.
Ingredients confirmed by Michael on 28 Sep 2026, with curry powder at 15g. Macros verified against USDA SR Legacy. Protein sits at 44g, under the 65g dinner target.
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)
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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.
Greek yoghurt is ordered at 2 tubs against ~2.4kg needed. It carries the protein top-ups on Tue, Wed and Thu as well as the butter chicken. Top up locally if it runs short. Mackerel is a full 7 tins: last week’s set is being used for the kedgeree on 28 Sep. After that cook, check the frozen peas and medium curry powder still cover Monday.
New this week: beef mince, Thai basil, red chillies, butter chicken paste, olives, capers, butter. Gone: cottage cheese, cheddar, pasta, cashews, red peppers, coconut milk, tamarind, Malaysian curry powder.
Meat & Fish 8 items ⌄
ItemQty NeededOrder Qty
Salmon fillets (fresh)2× 2-fillet packsTue delivery day, 4 fillets at ~180g. Eat tonight
Beef mince 5% fat1× 500g packWed pad kra pow, whole pack. Fresh, used day 2
Chicken thigh fillets (fresh)1× 1kg packThu soy bean paste chicken, 880g. Fresh, marinate Wed PM
Lean diced braising steak2× 400–500g packsFri stew, 850g. Check the use-by runs to Friday; if not, freeze on delivery and defrost Thu PM
Chicken thigh fillets (frozen)1× 1kg packSat butter chicken, 800g. Straight to freezer, defrost fridge Fri PM
Cod fillets (frozen)3× 360g packsSun puttanesca, 1kg (4 × 250g). Defrost fridge Sat PM
Tinned mackerel in brine7× 125g tinsMon kedgeree, 700g drained. Last week’s tins are being used tonight (28 Sep), so order a full set
Tinned tuna in spring water2× 145g tinsTue standalone lunch
Dairy & Eggs 5 items ⌄
ItemQty NeededOrder Qty
Greek yogurt 0% fat2× 1kg tubs~2.4kg needed: bowls Tue and Sat 800g, top-ups Tue, Wed, Thu 1.2kg, butter chicken 250g, kedgeree 150g. Ordering 2, top up locally if it runs short
Plain kefir2× 1L bottles100ml per night for two = 1.4L
Skimmed milk1× 4-pintSmoothie breakfasts Wed and Sun
Large free-range eggs4× 12-box~40 needed. Omelettes Thu and Mon ~20, pancakes Fri 6, pad kra pow 8, kedgeree 6
ButterCheck stockSat butter chicken, 20g
Produce 20 items ⌄
ItemQty NeededOrder Qty
Sweet potato2kgTue salmon 800g, Fri stew 400g, Sun puttanesca 800g
Broccoli2 headsTue salmon
Green beans3× 400g bags~1kg: Wed pad kra pow 300g, Thu chicken 320g, Sun cod 400g
Baby spinach2× 250g bagsSat butter chicken 200g, Mon kedgeree 200g, omelettes
Carrots (loose)3 mediumFri stew, ~250g
Onions1kg netFri stew, Sat butter chicken, Mon kedgeree
Garlic2 bulbs~20 cloves across six dinners
Ginger root1 thumbThu chicken 15g, Mon kedgeree 15g
Red chillies2Wed pad kra pow. Use 1 for less heat
Thai basil (or regular basil)1 large bunch or 2 packsWed pad kra pow
Frozen garden peas1 bagMon kedgeree, 200g. Likely in stock
Lemon1 looseMon kedgeree
Fresh parsley or coriander1 bunchMon kedgeree, to finish
Cucumber1Tue standalone tuna lunch
Cherry tomatoes1× 250g punnetTue standalone tuna lunch
Avocado (ripe & ready)1Half each in Tue lunch
Mushrooms1× 400g packOmelettes Thu and Mon
Bananas1 bunchSmoothies Wed and Sun, 2 each time
Strawberries or mixed berries2× 400g punnets~560g: bowls Tue and Sat, pancakes Fri
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 Thu and Mon
Cupboard & Dry Goods 12 items ⌄
ItemQty NeededOrder Qty
Brown rice1× 1kg bag~940g dry across Wed, Thu, Fri, Sat, Mon plus Tue lunch
Porridge oats1× 1kg bag~600g: bowls, smoothies, pancakes
Tinned chopped tomatoes4× 400g tinsFri stew 1, Sat butter chicken 1, Sun puttanesca 2
Butter chicken paste1 jarSat butter chicken, 80 to 100g
Pitted black olives1 jar or tinSun puttanesca, 60g
CapersCheck stockSun puttanesca, 2 tbsp
Pumpkin seeds1× 200g bagFri, Sat and Sun snacks, 40g each day for two
Chung Jung One Classic Soy Bean PasteCheck stockThu chicken, 60g
MirinCheck stockThu chicken marinade, 20g. Bought last week
Medium curry powderCheck stockMon kedgeree, 20g. Bought last week
White miso pasteCheck stockTue salmon glaze, 2 tbsp
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 stockTue glaze, Wed pad kra pow, Thu marinade
Dark soy sauceCheck stockWed pad kra pow, 1 tsp
Oyster sauceCheck stockWed pad kra pow, 2 tbsp
Fish sauceCheck stockWed pad kra pow, 1.5 tbsp
HoneyCheck stockTue glaze, Wed pad kra pow
Sesame oilCheck stockTue glaze, Thu marinade
Olive oilCheck stockTue salmon, Fri stew, Sun puttanesca 2 tbsp
Vegetable oil (wok)Check stockWed pad kra pow
Beef stock cubesCheck stockFri stew, 1 cube
Chicken stock cubesCheck stockSat butter chicken, 100ml
Tomato pureeCheck stockFri stew, 1 tbsp
Dried thyme + bay leavesCheck stockFri stew
Chilli flakes + dried oreganoCheck stockSun puttanesca, 1 tsp each
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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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
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