50th Cut — Meal Plan

Updated 2026-06-29 13:03 BST  ·  Michael & Vincent
1,909kcal / day each
185gprotein target
Week 4of 8-week cut
--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
  • 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 — NOW
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
Looking best here. Tighten carbs slightly. Review photos — definition should be sharp
Week 8
26 – 31 Jul
Final week
Reduce sodium. Stay training. Don’t crash-diet.

Batch Cook Sessions

Cook once — covers multiple meals

Session 1 — Mon 29 Jun Chicken breast (8 servings × ~220g raw) → IP cook, shred/dice, refrigerate. Covers Mon IP chicken curry + Tue teriyaki noodles. ~1.76kg chicken breast needed. View recipe →
Cook-Once Schedule ⌄
DinnerCovers lunch
Sun — Salmon + sweet potato + broccoliMon lunch
Mon — IP Chicken curry (lean) + brown riceTue lunch
Tue — Teriyaki chicken noodles (cut)Wed lunch
Wed — IP Beef & sweet potato stew (cut) + riceThu lunch
Thu — IP Salmon & chickpea coconut curry (cut) + riceFri lunch
Fri — IP Asian braised mackerel (cut) + riceSat lunch
Sat — Cod + sweet potato + green beansSun lunch (next week)
Sunday 28 June Fresh fish Delivery
1,845 kcal 176g P 153g C 53g F
⌄
Delivery day — salmon is fresh and must be eaten tonight. No batch cook today. No rice prep needed — sweet potato with salmon. Progress photos today — front, side, back, same lighting and clothing. Supplements: D3, Fish Oil, Magnesium, B3.
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) + cucumber + cherry tomatoes + 1 tsp olive oil~480 kcal~44g P~52g C~7g F
DinnerSalmon + sweet potato + broccoli — 220g salmon, 180g sweet potato, steamed broccoli, 1 tsp olive oil (4 servings → Mon lunch)~570 kcal~52g P~35g C~22g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Prep PMSet up the batch chicken marinade tonight for tomorrow's batch cook — mix Greek yoghurt, lemon, garlic and spices, coat 1.76kg chicken breast, cover and refrigerate overnight.
Day total1,845 kcal176g P153g C53g F
Monday 29 June Batch Cook
1,930 kcal 192g P 149g C 58g F
⌄
Batch cook: IP cook 1.76kg chicken breast (8 servings), shred/dice, refrigerate — covers tonight's curry + Tue teriyaki. Rice prep (IP) ~2h before dinner. Supplements: D3, Magnesium, B3.
BreakfastProtein smoothie: 2 scoops whey + 600ml skimmed milk + 120g oats + 2 bananas (blended, 2 servings)495 kcal45g P45g C15g F
LunchLeftover Sunday salmon + sweet potato + broccoli~570 kcal~52g P~35g C~22g F
DinnerIP Chicken curry (lean) + brown rice — batch chicken breast, light coconut milk, tomatoes, spinach, curry paste (4 servings → Tue lunch)~565 kcal~60g P~48g C~12g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total1,930 kcal192g P149g C58g F
Tuesday 30 June
1,930 kcal 192g P 174g C 46g F
⌄
Uses refrigerated batch chicken from Monday. No rice prep needed — noodles tonight. Supplements: D3, Magnesium, B3.
BreakfastOmelette & toast: 6 eggs + 4 whites + 4 slices wholegrain + spinach + mushrooms (2 servings)495 kcal45g P45g C15g F
LunchLeftover Monday IP chicken curry + rice~565 kcal~60g P~48g C~12g F
DinnerTeriyaki chicken noodles (cut) — batch chicken, egg noodles, broccoli, carrots, lighter teriyaki sauce (4 servings → Wed lunch)~570 kcal~52g P~60g C~10g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total1,930 kcal192g P174g C46g F
Wednesday 1 July Beef
1,925 kcal 185g P 183g C 47g F
⌄
Rice prep (IP) ~2h before dinner. Supplements: D3, Magnesium, B3.
BreakfastProtein pancakes: 120g oats blended + 6 eggs + 2 scoops whey + 160g berries (2 servings)495 kcal45g P45g C15g F
LunchLeftover Tuesday teriyaki chicken noodles~570 kcal~52g P~60g C~10g F
DinnerIP Beef & sweet potato stew (cut) + brown rice — lean diced beef, sweet potato, carrots, tomatoes, stock (4 servings → Thu lunch)~560 kcal~53g P~57g C~13g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total1,925 kcal185g P183g C47g F
Thursday 2 July Frozen fish
1,945 kcal 175g P 171g C 62g F
⌄
Frozen salmon — defrost in fridge overnight. Rice prep (IP) ~2h before dinner. Protein runs ~175g today (oily-fish dinner) — add a 200g 0% Greek yoghurt mid-afternoon (+20g P) to top up if training. Supplements: D3, Fish Oil, Magnesium, B3.
BreakfastGreek yogurt bowl: 200g 0% Greek yogurt + 60g oats + 1 scoop whey + 100g berries495 kcal45g P45g C15g F
LunchLeftover Wednesday beef & sweet potato stew + rice~560 kcal~53g P~57g C~13g F
DinnerIP Salmon & chickpea coconut curry (cut) + brown rice — salmon, chickpeas, light coconut milk, spinach, tomatoes (4 servings → Fri lunch)~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 total1,945 kcal175g P171g C62g F
Friday 3 July Tinned fish
1,870 kcal 162g P 166g C 62g F
⌄
Tinned mackerel — no freshness constraint, oily fish for omega-3. Rice prep (IP) ~2h before dinner. Protein runs low ~162g today (two fish meals back to back) — add a 200g 0% Greek yoghurt mid-afternoon (+20g P) to top up. Supplements: D3, Fish Oil, Magnesium, B3.
BreakfastOmelette & toast: 6 eggs + 4 whites + 4 slices wholegrain + spinach + mushrooms (2 servings)495 kcal45g P45g C15g F
LunchLeftover Thursday salmon & chickpea curry + rice~590 kcal~42g P~48g C~25g F
DinnerIP Asian braised mackerel (cut) + brown rice — tinned mackerel, soy-ginger braise, pak choi, spring onion (4 servings → Sat lunch)~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 total1,870 kcal162g P166g C62g F
Saturday 4 July White fish
1,760 kcal 178g P 152g C 45g F
⌄
Cod is very lean — fat comes from other meals today. Frozen cod, no freshness constraint. No rice prep. Supplements: D3, Magnesium, B3.
BreakfastProtein smoothie: 2 scoops whey + 600ml skimmed milk + 120g oats + 2 bananas (blended, 2 servings)495 kcal45g P45g C15g F
LunchLeftover Friday Asian braised mackerel + rice~485 kcal~40g P~52g C~13g F
DinnerCod + sweet potato + green beans — 250g cod, 180g sweet potato, 150g green beans, herbs, 1 tsp olive oil (4 servings → Sun lunch next week)~480 kcal~58g P~34g C~8g F
Late nightLate night smoothie: 1 scoop whey + 200ml soy milk + 100g frozen berries + 100ml kefir300 kcal35g P21g C9g F
Day total1,760 kcal178g P152g C45g 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
  • 2 tsp smoked paprika • 1 tsp cumin • salt & pepper
  • 200ml chicken stock (half cube + water)
Method
  1. Mix yoghurt, lemon juice, garlic and spices. Coat chicken, marinate 1h+ (overnight is best).
  2. Add stock to IP. Place marinated chicken in IP — can stack.
  3. HIGH PRESSURE 15 min + 10 min natural release.
  4. Remove, slice or cube. Divide into 2 equal portions (~880g each).
  5. Use one portion for the chicken curry. Refrigerate the second for the teriyaki noodles.
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 6 items ⌄
ItemQty NeededStockOrder Qty
Chicken breast (fresh)~1.76kg (batch ×8 at 220g — covers Mon curry + Tue teriyaki)
Lean diced braising/stewing beef2× 500g packs (Wed stew, 850g needed)
Salmon fillets (fresh)2× 480g packs (4 fillets × ~220g, Sun delivery day)
Salmon fillets (frozen)1× pack ~600g (Thu curry — defrost overnight)
Cod fillets (frozen)2× 500g packs (4 fillets × 250g, Sat)
Tinned mackerel in brine6× 125g tins (Fri braised mackerel)
Dairy & Eggs 5 items ⌄
ItemQty NeededStockOrder Qty
Greek yogurt 0% fat2× 1kg tubs (breakfast bowls + Thu/Fri protein top-ups)
Plain kefir2× 750ml bottles (100ml × 7 nights × 2 people = 1.4L)
Skimmed milk1× 4-pint (smoothies Mon + Sat, 2 people)
Large free-range eggs2× 15-box (omelettes Tue + Fri, pancakes Wed)
Tinned tuna in spring water2× 145g tins (Sun standalone lunch)
Produce 18 items ⌄
ItemQty NeededStockOrder Qty
Sweet potato~2kg (Sun salmon 720g + Wed stew 400g + Sat cod 720g)
Broccoli5 heads (Sun salmon 2, Tue teriyaki 2, Fri mackerel 1)
Green beans1× 400g bag (Sat cod)
Pak choi2 heads (~300g, Fri braised mackerel)
Baby spinach2× 200g bags (Mon curry 200g + Thu curry 200g)
Red peppers1× 3-pack (Tue teriyaki)
Carrots1× 1kg bag (Tue teriyaki + Wed stew 250g)
Spring onions1 bunch (Tue teriyaki + Fri mackerel garnish)
Mushrooms1× 400g pack (omelette breakfasts Tue + Fri)
Bananas1 bunch (smoothies Mon + Sat, 2 bananas each time)
Strawberries or mixed berries1× 400g punnet (yogurt bowls Sun + Thu, pancakes Wed)
Frozen mixed berries2× 750g bags (late night smoothie 100g × 7 nights × 2 = 1.4kg + pancake topping)
Lemons4 loose (Sun salmon, Sat cod, curries)
Cucumber1 cucumber (Sun standalone tuna lunch)
Cherry tomatoes1× 250g punnet (Sun standalone tuna lunch)
Onions1kg net (curries, stew, mackerel)
Garlic2 bulbs (curries, stew, mackerel)
Ginger root1 thumb (curries, mackerel)
Bread & Bakery 1 item ⌄
ItemQty NeededStockOrder Qty
Wholegrain bread1× 800g loaf
Cupboard & Dry Goods 7 items ⌄
ItemQty NeededStockOrder Qty
Brown rice1× 1kg bag (Mon 240 + Wed 120 + Thu 140 + Fri 240 + Sun lunch = ~800g)
Porridge oats1× 1kg bag (breakfast bowls, smoothies, pancakes)
Tinned chickpeas1× 400g tin (Thu salmon & chickpea curry)
Medium egg noodles (dry)1× 300g pack (Tue teriyaki)
Reduced-fat coconut milk1× 400ml tin (Mon curry 200ml + Thu curry 120ml)
Tinned chopped tomatoes4× 400g tins (Mon curry + Wed stew + Thu curry)
Unsweetened soy milk3× 1L cartons (200ml × 7 nights × 2 people = 2.8L)
Cupboard Staples — check stock first 10 items ⌄
ItemQty NeededStockOrder Qty
Low-sodium soy sauce1× 250ml bottle if low (Tue teriyaki + Fri mackerel)
Dark soy sauceCheck stock (Fri braised mackerel)
Sesame oilCheck stock (Tue teriyaki + Fri mackerel)
Teriyaki sauce / mirin1× 150ml if low (Tue teriyaki)
HoneyCheck stock (Tue teriyaki + Fri mackerel)
Curry powderCheck stock (Mon + Thu curries)
Beef stock cubesCheck stock (Wed stew)
Tomato pureeCheck stock (Wed stew)
Olive oilCheck stock (Sun salmon, Wed stew, Sat cod)
CornflourCheck stock (Tue teriyaki sauce thickening)
Supplements 4 items ⌄
ItemQty NeededStockOrder Qty
Vitamin D3 (1,000 IU)Check stock — daily for both
Fish oil capsulesCheck stock — 3×/week each
Magnesium (glycinate or citrate)Check stock — daily for both
Vitamin B3 / Niacin (skin health)Check stock — daily for both
Whey protein is not available at Tesco — order from MyProtein separately if stock is low. Both need 2 scoops per day: 1 at breakfast and 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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