50th Cut — Meal Plan

Updated 2026-06-27 19:56 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.
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
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 — Week of 7–13 June — 4 servings each
All dinner recipes serve 4 (dinner for 2 + next-day lunch for 2). All weights are raw unless stated.
Batch — Mon

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 for Thursday dinner. Refrigerate second for Friday teriyaki.
Wok — Sun

Chicken Stir-Fry + Brown Rice

4 servings~565 kcal • 62g P • 45g C • 12g F
⌄
Ingredients
  • 880g batch chicken breast (cubed)
  • 240g brown rice (dry) — prep in IP 2h before
  • 2 heads broccoli (florets)
  • 2 red peppers, sliced
  • 2 heads pak choi, roughly chopped
  • 4 cloves garlic, minced • 3cm ginger, grated
  • 3 tbsp low-sodium soy sauce
  • 2 tsp sesame oil
  • 1 tbsp vegetable oil
Method
  1. Cook rice in IP (240g rice + 420ml water, HIGH PRESSURE 22 min + 10 min NR).
  2. Smoking wok: add oil. Stir-fry garlic and ginger 30 sec.
  3. Add broccoli and peppers, stir-fry 3 min over high heat.
  4. Add pak choi and chicken, toss to heat through 2 min.
  5. Add soy sauce and sesame oil, toss to coat. Serve over rice.
Wok — Tue

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.
Hob — Tue

Lean Beef Mince Pasta

4 servings~575 kcal • 56g P • 47g C • 16g F
⌄
Ingredients
  • 750g lean beef mince (5% fat)
  • 230g penne (dry)
  • 1 × 400g tin chopped tomatoes
  • 200g passata
  • 1 large onion, diced • 4 cloves garlic, minced
  • 1 tsp dried oregano • 1 tsp dried basil
  • Salt and pepper
  • 200g baby spinach (stir in at end)
Method
  1. Brown mince in a large pan over high heat — no oil needed at 5% fat. Break up as it cooks.
  2. Add onion, cook 3 min. Add garlic, stir 1 min.
  3. Add tomatoes, passata, herbs. Season. Simmer 15 min.
  4. Cook pasta per packet. Drain, reserving 100ml pasta water.
  5. Stir spinach into sauce until wilted. Combine with pasta, loosen with pasta water if needed.
Oven/Hob — Sun

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.
Wok — Thu

Turkey Mince Stir-Fry + Brown Rice

4 servings~555 kcal • 60g P • 44g C • 12g F
⌄
Ingredients
  • 880g turkey mince (5% fat)
  • 240g brown rice (dry) — prep in IP 2h before
  • 2 red peppers, diced
  • 2 heads broccoli (florets)
  • 2 heads pak choi, roughly chopped
  • 4 cloves garlic, minced • 3cm ginger, grated
  • 3 tbsp low-sodium soy sauce • 1 tbsp oyster sauce
  • 1 tbsp vegetable oil
Method
  1. Cook rice in IP (240g rice + 420ml water, HIGH PRESSURE 22 min + 10 min NR).
  2. Smoking wok: add oil. Fry garlic and ginger 30 sec.
  3. Add turkey mince, stir-fry over high heat until cooked through, 5–6 min. Break up as it cooks.
  4. Add peppers and broccoli, toss 3 min. Add pak choi, toss 1 min.
  5. Add soy and oyster sauce, toss to coat. Serve over rice.
Oven/Hob — Sat

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 — Mon

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.
Dinner Recipes — 4 servings each
All dinner recipes serve 4 (dinner for 2 + next-day lunch for 2). All weights are raw unless stated.
Wok — Wed

Beef & Broccoli Stir-Fry + Brown Rice

4 servings~510 kcal • ~53g P • ~45g C • ~13g F
⌄
Ingredients
  • 720g lean beef stir-fry strips
  • 200g brown rice (dry) — prep in IP 2h before
  • 600g broccoli, cut into florets
  • 2 red peppers, sliced
  • 4 cloves garlic, minced • 3cm ginger, grated
  • 3 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1 tbsp vegetable oil
  • 1 tsp cornflour + 2 tbsp cold water (slurry)
Method
  1. Cook rice in IP (200g rice + 350ml water, HIGH PRESSURE 22 min + 10 min NR).
  2. Mix soy sauce, sesame oil and cornflour slurry in a bowl.
  3. Smoking wok: add oil. Stir-fry garlic and ginger 30 sec.
  4. Add beef strips, cook over high heat 3–4 min. Remove and set aside.
  5. Add broccoli and peppers, stir-fry 3 min. Return beef to wok.
  6. Pour sauce, toss 1 min until glossy. Serve over rice.
IP — Thu

Greek Yoghurt Chicken + Brown Rice + Broccoli

4 servings~520 kcal • ~60g P • ~43g C • ~12g F
⌄
Ingredients
  • 880g batch chicken breast (Greek yoghurt marinated, cooked — see batch recipe above)
  • 200g brown rice (dry) — prep in IP 2h before
  • 600g broccoli, cut into florets
  • Juice of 1 lemon • salt and pepper
Method
  1. Cook rice in IP (200g rice + 350ml water, HIGH PRESSURE 22 min + 10 min NR).
  2. Steam or microwave broccoli 4 min until just tender.
  3. Slice or cube batch chicken. Warm through in a dry pan or microwave 2–3 min.
  4. Squeeze lemon over chicken. Serve with rice and broccoli.
Oven — Sat

Cottage Cheese Turkey Mince Pasta Bake

4 servings~565 kcal • ~64g P • ~46g C • ~12g F
⌄
Ingredients
  • 800g turkey mince (5% fat)
  • 150g penne (dry)
  • 400g cottage cheese
  • 1 × 400g tin chopped tomatoes
  • 200g passata
  • 200g baby spinach
  • 1 large onion, diced • 4 cloves garlic, minced
  • 1 tsp dried oregano • 1 tsp dried basil • salt and pepper
  • 20g parmesan, grated (to top)
Method
  1. Oven to 190°C. Cook penne per packet until just al dente — it will finish in the oven. Drain.
  2. Blend cottage cheese until smooth. Set aside.
  3. Brown turkey mince in a large oven-safe pan over high heat, breaking up as it cooks, 5–6 min.
  4. Add onion, cook 3 min. Add garlic and herbs, stir 1 min.
  5. Add chopped tomatoes, passata and blended cottage cheese. Stir well to combine.
  6. Stir in spinach until wilted. Add drained pasta, mix through.
  7. Top with parmesan. Bake 20 min until bubbling and golden on top.
IP — Wed

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 — Thu

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 — Fri

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 15 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)
Cucumber + cherry tomatoes1 cucumber + 1× 250g punnet (Sun standalone tuna lunch)
Onions (1kg net) + garlic (2 bulbs) + ginger (1 thumb)Standard weekly aromatics (curries, stew, 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.
How data is stored: Entries are saved in your browser only (localStorage). They will be lost if you clear site data or switch browsers.
To keep a permanent record: Use the Copy Data button below to copy the day's log as formatted text, then paste it into a Claude conversation. Claude can read and store it, analyse your macros, or spot patterns over time.
Calories
0 / 1,909
Protein
0g / 185g
Carbs
0g / 169g
Fat
0g / 55g
Food / Meal Qty / Notes kcal Protein (g) Carbs (g) Fat (g)
Total 0 0 0 0
How to use: Paste the file paths for this week's photos into each box (one per line, order: front, side, back). Click Copy Context and paste into Claude. Claude will copy the photos into progress-photos/YYYY-MM-DD/ and they will appear in the timeline below after the next sync.
Michael's photos (file paths)
Vincent's photos (file paths)
Observations this week
Progress Timeline