The strategy: Eat significantly less than your body burns each day, but keep protein very high so the body burns fat instead of muscle. No gym needed for this to work — protein does the muscle-preservation job on its own.
The Numbers
2,400
Estimated daily burn (walks daily)
1,900
Daily calorie target (−500 deficit)
130g
Daily protein (1.5g per kg bodyweight)
−0.45 kg
Expected fat loss per week
Why this works without the gym
- High protein (130g/day) signals the body to keep muscle tissue
- The 500 kcal deficit is comfortable — daily walking means more fuel is needed
- Protein also keeps you feeling full longer than carbs or fat
- Expected rate: ~0.45 kg fat/week — steady and sustainable
The plan structure
- Quick breakfast (<10 min) to start protein accumulation early
- Prepped lunch boxes — grab from fridge, microwave 2 min
- Small afternoon snack to avoid overeating at dinner
- Moderate dinner — easy to cook, high protein
What to avoid
- Liquid calories — juice, soda, alcohol, flavoured coffee
- Processed snacks — crisps, chocolate bars, biscuits
- Large portions of bread, pasta or rice without protein
- Skipping meals then overeating at dinner
- Sauces and dressings — they hide huge amounts of fat/sugar
Do's and Don'ts
Eat freely
✓
All the proteins on your grocery list — chicken, fish, eggs, Greek yogurt, cottage cheese, tuna
✓
All vegetables, especially leafy greens — they add volume and nutrients with almost zero calories
✓
Water, sparkling water, black coffee, herbal tea
✓
Berries and most fruits — in moderation, they're excellent snacks
Limit or avoid
✕
Alcohol — 1 beer = ~150 kcal of pure empty calories, shuts down fat burning for hours
✕
Processed snacks — crisps, crackers, chocolate, sweets. Easy to eat 400 kcal without realising
✕
Sweet drinks — juice, energy drinks, flavoured lattes
✕
Restaurant sauces — creamy pasta, mayo, heavy dressings. Use olive oil + lemon instead
Protein first, always. At every meal, build the plate around the protein source, then add vegetables, then add carbs last. If you're not hungry for all of it, skip the carbs — never skip the protein.
Breakfast — 3 Simple Options
Pick one each morning based on what you feel like. Zero to 2 minutes of effort. Rotate through the week.
These are light breakfasts — lunch and dinner carry the calorie load. Daily target is ~1,900 kcal accounting for 30+ min of walking each day. This creates a ~500 kcal deficit for steady fat loss.
2 hard-boiled eggs
⏱ 0 min — from the fridge batch
· 2 hard-boiled eggs (from the weekend batch)
· Pinch of salt
· 1 espresso
· Pinch of salt
· 1 espresso
12g P0g C~140 kcal
Commercial fruit yogurt
⏱ 0 min — open and eat
· 1 pot commercial fruit yogurt (Danone, Activia, or similar — any flavour)
· 1 espresso
· 1 espresso
5g P22g C~135 kcal
Espresso + fruit
⏱ 0 min — grab and go
· 1–2 pieces of fruit (banana, apple, orange — whatever is around)
· 1 espresso
· 1 espresso
2g P45g C~190 kcal
Egg rotation rule: On days when eggs are breakfast, skip them as the afternoon snack — have the fruit yogurt instead. On days with yogurt or fruit breakfast, 2 boiled eggs as snack is fine. This keeps daily egg consumption at a comfortable maximum of 2 per day.
Weekend Cook Plan
Two sessions cover all weekday lunches. Dinners are fresh and fast. Grocery on Friday or Saturday before the Saturday cook.
Saturday cook
Covers: Mon + Tue + Wed lunches
After grocery. ~65 min. Main protein: chicken. Boil eggs for the whole week.
Sunday cook
Covers: Thu + Fri + Sat lunches
Before or after any activity. ~60 min. Main protein: fish + eggs. Sets up the back half of the week.
Saturday — Prep Session A
Mon · Tue · Wed lunches + Mon–Wed breakfasts (overnight oats)
1
Bake 720g chicken breast (3 × 240g portions)
Start here — this takes the longest.
1. Turn the oven dial to 200°C and let it preheat for 10 min while you do the next steps.
2. Take the chicken breasts out of the packaging and pat them dry with kitchen paper — this helps them colour nicely.
3. Place them flat on a baking tray lined with foil (easier washing up).
4. Drizzle about 1 tablespoon of olive oil over the top.
5. Sprinkle both sides with: 1 teaspoon garlic powder, 1 teaspoon smoked paprika, a generous pinch of salt, a pinch of black pepper. Rub it all in with your hands so the chicken is fully coated.
6. Place the tray in the oven on the middle shelf. Set a timer for 22 minutes.
7. When the timer goes, cut the thickest chicken breast in the middle — if the inside is white all the way through with no pink, it's done. If you see any pink, put it back in for 3–4 more minutes.
8. Let the chicken rest on the tray for 5 minutes before slicing. Slice each breast into strips, then divide evenly across 3 containers (~240g per box).
1. Turn the oven dial to 200°C and let it preheat for 10 min while you do the next steps.
2. Take the chicken breasts out of the packaging and pat them dry with kitchen paper — this helps them colour nicely.
3. Place them flat on a baking tray lined with foil (easier washing up).
4. Drizzle about 1 tablespoon of olive oil over the top.
5. Sprinkle both sides with: 1 teaspoon garlic powder, 1 teaspoon smoked paprika, a generous pinch of salt, a pinch of black pepper. Rub it all in with your hands so the chicken is fully coated.
6. Place the tray in the oven on the middle shelf. Set a timer for 22 minutes.
7. When the timer goes, cut the thickest chicken breast in the middle — if the inside is white all the way through with no pink, it's done. If you see any pink, put it back in for 3–4 more minutes.
8. Let the chicken rest on the tray for 5 minutes before slicing. Slice each breast into strips, then divide evenly across 3 containers (~240g per box).
Per 240g: 48g protein · 0g carbs · ~280 kcal
⏱ 22 min oven
2
Roast 600g mixed vegetables
Do this while the chicken is baking — both fit in the oven at the same time.
1. Cut the broccoli into small florets (bite-sized pieces). Trim and halve the green beans. Slice the zucchini into half-moon shapes about 1cm thick.
2. Spread all the vegetables across a second baking tray in a single layer — don't pile them on top of each other or they steam instead of roast.
3. Drizzle with 1 tablespoon olive oil and a pinch of salt. Toss with your hands to coat everything evenly.
4. Slide into the oven alongside the chicken. Set a timer for 18 minutes.
5. When done, the edges should be slightly golden. Let them cool for 5 minutes, then divide 200g into each of the 3 lunch containers on top of the chicken.
Don't add any sauce — they'll keep much better in the fridge plain. Season when eating.
1. Cut the broccoli into small florets (bite-sized pieces). Trim and halve the green beans. Slice the zucchini into half-moon shapes about 1cm thick.
2. Spread all the vegetables across a second baking tray in a single layer — don't pile them on top of each other or they steam instead of roast.
3. Drizzle with 1 tablespoon olive oil and a pinch of salt. Toss with your hands to coat everything evenly.
4. Slide into the oven alongside the chicken. Set a timer for 18 minutes.
5. When done, the edges should be slightly golden. Let them cool for 5 minutes, then divide 200g into each of the 3 lunch containers on top of the chicken.
Don't add any sauce — they'll keep much better in the fridge plain. Season when eating.
Per 200g: ~3g P · 8g C · ~50 kcal
⏱ 18 min oven
3
Cook 250g dry white rice → ~600g cooked
Start this while the chicken and veg are in the oven.
1. Rinse the rice in a sieve under cold running water for 30 seconds (removes excess starch, makes it fluffier).
2. Add the rice to a medium saucepan. Pour in 500ml cold water (roughly double the volume of rice).
3. Place on the hob over high heat. Wait for it to come to a full boil — you'll see big bubbles.
4. As soon as it boils, turn the heat down to the lowest setting, put the lid on, and set a timer for 12 minutes. Do not lift the lid during this time.
5. After 12 min, turn the heat off completely. Leave the lid on for another 5 minutes — the steam finishes the cooking.
6. Fluff the rice with a fork. It should be fluffy and not wet. Divide 200g into each lunch container on top of the veg.
If the rice is still a bit wet, leave the lid off for 2 min with the heat off.
1. Rinse the rice in a sieve under cold running water for 30 seconds (removes excess starch, makes it fluffier).
2. Add the rice to a medium saucepan. Pour in 500ml cold water (roughly double the volume of rice).
3. Place on the hob over high heat. Wait for it to come to a full boil — you'll see big bubbles.
4. As soon as it boils, turn the heat down to the lowest setting, put the lid on, and set a timer for 12 minutes. Do not lift the lid during this time.
5. After 12 min, turn the heat off completely. Leave the lid on for another 5 minutes — the steam finishes the cooking.
6. Fluff the rice with a fork. It should be fluffy and not wet. Divide 200g into each lunch container on top of the veg.
If the rice is still a bit wet, leave the lid off for 2 min with the heat off.
Per 200g cooked: 5g P · 45g C · ~200 kcal
⏱ 15 min
4
Assemble 3 lunch boxes (Mon/Tue/Wed)
1. Get out 3 glass containers with lids.
2. Add 160g rice to each box (roughly half a cup of cooked rice).
3. Add 200g roasted vegetables on top.
4. Add the sliced chicken breast — roughly 240g per box.
5. Put the lids on, let them cool to room temperature, then move them to the fridge.
Never put hot food directly into the fridge — it raises the fridge temperature and can affect other food. Wait 20–30 min on the counter first.
At lunchtime: remove lid slightly (don't seal it), microwave 2–3 minutes, stir halfway through. Add a drizzle of soy sauce or olive oil when eating.
2. Add 160g rice to each box (roughly half a cup of cooked rice).
3. Add 200g roasted vegetables on top.
4. Add the sliced chicken breast — roughly 240g per box.
5. Put the lids on, let them cool to room temperature, then move them to the fridge.
Never put hot food directly into the fridge — it raises the fridge temperature and can affect other food. Wait 20–30 min on the counter first.
At lunchtime: remove lid slightly (don't seal it), microwave 2–3 minutes, stir halfway through. Add a drizzle of soy sauce or olive oil when eating.
⏱ 10 min
5
Boil 8 eggs
1. Place 8 eggs gently into a saucepan. Cover them completely with cold water — the water should be at least 2cm above the eggs.
2. Place on the hob over high heat. Wait for the water to reach a full rolling boil.
3. Once boiling, set a timer for exactly 8 minutes. Keep the heat on high (or reduce to medium-high to maintain a gentle boil).
4. When the timer goes, immediately pour out the hot water and run cold tap water over the eggs in the pan for 2 minutes. This stops them cooking further and makes them much easier to peel.
5. Store the eggs in the fridge with the shells still on — this keeps them fresh for up to 7 days.
To eat: crack the shell gently on a hard surface, peel it off, add a pinch of salt. That's it.
2. Place on the hob over high heat. Wait for the water to reach a full rolling boil.
3. Once boiling, set a timer for exactly 8 minutes. Keep the heat on high (or reduce to medium-high to maintain a gentle boil).
4. When the timer goes, immediately pour out the hot water and run cold tap water over the eggs in the pan for 2 minutes. This stops them cooking further and makes them much easier to peel.
5. Store the eggs in the fridge with the shells still on — this keeps them fresh for up to 7 days.
To eat: crack the shell gently on a hard surface, peel it off, add a pinch of salt. That's it.
⏱ 8 min
Sunday — Prep Session B
Thu · Fri · Sat lunches — lighter session, mainly fish-based
1
Bake 500g salmon or white fish (cod, sea bass)
Start here — same oven method as Saturday's chicken.
1. Preheat the oven to 200°C for 10 minutes.
2. Line a baking tray with foil.
3. Place the fish fillets skin-side down on the tray. If there's no skin, just lay them flat.
4. Squeeze half a lemon over the fillets.
5. Drizzle with 1 tablespoon olive oil.
6. Add a crushed garlic clove (or a pinch of garlic powder), a pinch of salt, and a handful of fresh or dried parsley or dill on top.
7. Place in the oven for 16–18 minutes. The fish is done when it flakes easily — press gently with a fork and if it separates into chunks, it's ready. It should look opaque (pale/white or pale orange for salmon) all the way through, not shiny or translucent.
8. Let it cool for 5 minutes, then divide into 2 portions of ~250g each for the lunch boxes. Handle gently — cooked fish breaks apart easily.
1. Preheat the oven to 200°C for 10 minutes.
2. Line a baking tray with foil.
3. Place the fish fillets skin-side down on the tray. If there's no skin, just lay them flat.
4. Squeeze half a lemon over the fillets.
5. Drizzle with 1 tablespoon olive oil.
6. Add a crushed garlic clove (or a pinch of garlic powder), a pinch of salt, and a handful of fresh or dried parsley or dill on top.
7. Place in the oven for 16–18 minutes. The fish is done when it flakes easily — press gently with a fork and if it separates into chunks, it's ready. It should look opaque (pale/white or pale orange for salmon) all the way through, not shiny or translucent.
8. Let it cool for 5 minutes, then divide into 2 portions of ~250g each for the lunch boxes. Handle gently — cooked fish breaks apart easily.
Per 250g salmon: 50g P · 0g C · ~420 kcal
⏱ 18 min oven
2
Make a big salad base (enough for Thu + Fri + Sat)
No cooking at all — just chopping.
1. Wash the mixed leaves and spin or pat them dry (wet leaves make the salad go soggy faster).
2. Slice half a cucumber into thin rounds or half-moons.
3. Halve the cherry tomatoes.
4. Slice one bell pepper into thin strips, removing the seeds inside.
5. Combine everything in one large container with a lid. Do not add any dressing or olive oil yet — dressing makes leaves wilt within a few hours. Dress only when you're about to eat.
6. Seal the container and refrigerate. This salad base will stay crisp for 4–5 days.
Dressing to use at eating time: 1 teaspoon olive oil + squeeze of lemon + pinch of salt. Mix directly in the lunch box before eating.
1. Wash the mixed leaves and spin or pat them dry (wet leaves make the salad go soggy faster).
2. Slice half a cucumber into thin rounds or half-moons.
3. Halve the cherry tomatoes.
4. Slice one bell pepper into thin strips, removing the seeds inside.
5. Combine everything in one large container with a lid. Do not add any dressing or olive oil yet — dressing makes leaves wilt within a few hours. Dress only when you're about to eat.
6. Seal the container and refrigerate. This salad base will stay crisp for 4–5 days.
Dressing to use at eating time: 1 teaspoon olive oil + squeeze of lemon + pinch of salt. Mix directly in the lunch box before eating.
⏱ 10 min
3
Cook 200g dry pasta → ~460g cooked
1. Fill a large saucepan with water and place it on the hob over high heat. Add a generous pinch of salt to the water — pasta water should taste slightly salty.
2. Wait for the water to reach a full rolling boil — you'll see lots of big bubbles. This takes about 8–10 minutes.
3. Add the dry pasta and stir immediately so it doesn't clump together.
4. Check the pasta packet for cooking time — usually 8–11 minutes depending on the shape. Set a timer for 1 minute less than it says (you want it slightly firm, not soft — it will soften a little more when reheated).
5. When the timer goes, take one piece of pasta out and bite it — it should be just barely tender with a very slight firmness in the centre.
6. Pour the pasta into a colander in the sink to drain. Run cold water over it for 30 seconds to stop it cooking further.
7. Leave to cool completely before dividing into containers. Store plain — no oil, no sauce.
To reheat: microwave with a tablespoon of water, covered, for 2 minutes.
2. Wait for the water to reach a full rolling boil — you'll see lots of big bubbles. This takes about 8–10 minutes.
3. Add the dry pasta and stir immediately so it doesn't clump together.
4. Check the pasta packet for cooking time — usually 8–11 minutes depending on the shape. Set a timer for 1 minute less than it says (you want it slightly firm, not soft — it will soften a little more when reheated).
5. When the timer goes, take one piece of pasta out and bite it — it should be just barely tender with a very slight firmness in the centre.
6. Pour the pasta into a colander in the sink to drain. Run cold water over it for 30 seconds to stop it cooking further.
7. Leave to cool completely before dividing into containers. Store plain — no oil, no sauce.
To reheat: microwave with a tablespoon of water, covered, for 2 minutes.
Per 160g cooked: 6g P · 55g C · ~255 kcal
⏱ 10 min
4
Assemble Thu + Fri lunch boxes
1. Get out 2 glass containers with lids.
2. Add 160g cooked pasta to each box.
3. Gently place a 250g fish portion on top — handle carefully so it stays in one piece.
4. Add a large handful of the undressed salad base alongside the pasta and fish.
5. Put the dressing (olive oil + lemon) in a tiny separate container or small zip-lock bag so it doesn't wilt the salad.
6. Seal and refrigerate. At lunchtime: microwave the pasta and fish for 2 minutes, eat the salad cold on the side, pour dressing over just before eating.
Saturday lunch: no box needed — just open a can of tuna, mix with remaining pasta straight from the fridge, add olive oil + lemon. Done in 2 minutes.
2. Add 160g cooked pasta to each box.
3. Gently place a 250g fish portion on top — handle carefully so it stays in one piece.
4. Add a large handful of the undressed salad base alongside the pasta and fish.
5. Put the dressing (olive oil + lemon) in a tiny separate container or small zip-lock bag so it doesn't wilt the salad.
6. Seal and refrigerate. At lunchtime: microwave the pasta and fish for 2 minutes, eat the salad cold on the side, pour dressing over just before eating.
Saturday lunch: no box needed — just open a can of tuna, mix with remaining pasta straight from the fridge, add olive oil + lemon. Done in 2 minutes.
⏱ 8 min
5
Portion Greek yogurt pots for Thu/Fri/Sat afternoon snacks
Pure assembly, no cooking.
1. Get out 3 small jars or containers with lids.
2. Spoon 150g Greek yogurt into each jar (about 3 heaped tablespoons).
3. Add a small handful (~60g) of frozen or fresh berries on top.
4. Seal the jars and refrigerate.
If using frozen berries: they'll be perfectly defrosted by the time the afternoon snack comes around. No need to thaw them beforehand.
To eat: open, grab a spoon, done. No prep at all during the week.
1. Get out 3 small jars or containers with lids.
2. Spoon 150g Greek yogurt into each jar (about 3 heaped tablespoons).
3. Add a small handful (~60g) of frozen or fresh berries on top.
4. Seal the jars and refrigerate.
If using frozen berries: they'll be perfectly defrosted by the time the afternoon snack comes around. No need to thaw them beforehand.
To eat: open, grab a spoon, done. No prep at all during the week.
⏱ 5 min
Daily Meal Schedule
Prepped = from weekend containers Fresh = cook now (<20 min) Grab = zero prep
Daily target: ~1,900 kcal · ~130g protein · Egg rule: eggs at breakfast = no eggs as snack that day, and vice versa.
Monday
Work Day
~1,890 kcal · 130g P
Breakfast
7–8 am
7–8 am
2 hard-boiled eggs + espresso
From the batch in the fridge. Peel, add a pinch of salt, eat. Grab your espresso. Done in under a minute.
12g P0g C140 kcal
Lunch
12–1 pm
12–1 pm
Chicken rice bowl
Monday prep box: 280g chicken + 200g rice + 200g veg. Microwave 2–3 min. Drizzle with soy sauce or olive oil. Have a piece of fruit alongside.
64g P70g C700 kcal
Snack
4–5 pm
4–5 pm
1 commercial fruit yogurt
No eggs today at snack — you already had 2 for breakfast. One yogurt pot is enough to hold you over until dinner.
5g P22g C135 kcal
Dinner
7–8 pm
7–8 pm
Pan-seared chicken + salad + 1 slice bread
Season 200g chicken breast with salt, pepper, garlic powder. Heat a pan on medium-high, add a drizzle of olive oil, cook 5–6 min each side until cooked through. Serve with the prepped salad base + olive oil + lemon dressing + 1 slice of bread.
47g P20g C440 kcal
Tuesday
Work Day
~1,920 kcal · 132g P
Breakfast
Commercial fruit yogurt + espresso
Open a yogurt pot, eat it with your espresso.
5g P22g C135 kcal
Lunch
Chicken rice bowl
Tuesday prep box.
64g P70g C700 kcal
Snack
2 hard-boiled eggs
No eggs at breakfast today, so eggs as snack is fine. Peel and eat with a pinch of salt.
12g P0g C140 kcal
Dinner
Tuna pasta + fruit
Cook 80g dry pasta (see Sunday prep instructions for technique). Drain. Mix with 1 can of tuna, 1 tbsp olive oil, a handful of cherry tomatoes, squeeze of lemon, salt. No sauce needed — it's very good as is. Have a piece of fruit on the side.
43g P75g C600 kcal
Wednesday
Work Day
~1,870 kcal · 127g P
Breakfast
Espresso + 1–2 fruits
Banana, apple, orange — whatever is available. Grab and go.
2g P45g C190 kcal
Lunch
Chicken rice bowl
Last of the three Saturday chicken boxes. Made on Saturday — today is day 4, still safe.
64g P70g C700 kcal
Snack
2 hard-boiled eggs
No eggs at breakfast — eggs as snack fine today.
12g P0g C140 kcal
Dinner
Turkey or beef mince with vegetables + bread
Heat a pan on medium. Add 1 tsp olive oil, 1 crushed garlic clove or pinch of garlic powder. Add 200g mince, break it apart with a spoon. Cook 8–10 min, stirring occasionally, until fully browned. Season with paprika, salt, pepper. Serve with leftover roasted veg or steamed broccoli (microwave 3 min) + 1 slice of bread.
44g P18g C440 kcal
Thursday
Work Day
~1,910 kcal · 132g P
Breakfast
2 hard-boiled eggs + espresso
From the batch.
12g P0g C140 kcal
Lunch
Salmon pasta box
From Sunday prep: 250g salmon + 160g pasta + salad. Microwave fish and pasta 2 min. Salad stays cold. Add olive oil + lemon dressing when eating. Have a piece of fruit on the side.
57g P68g C700 kcal
Snack
1 commercial fruit yogurt
Had eggs at breakfast — yogurt as snack today.
5g P22g C135 kcal
Dinner
Pan-seared chicken + salad + 1 slice bread
Same as Monday dinner. 200g chicken, pan, olive oil, 5–6 min each side. Salad from the prepped base. Add a slice of bread alongside.
47g P20g C440 kcal
Friday
Work Day
~1,890 kcal · 130g P
Breakfast
Commercial fruit yogurt + espresso
Open and eat. End of the week — keep it simple.
5g P22g C135 kcal
Lunch
Salmon pasta box
Last of the fish boxes from Sunday. Properly sealed salmon is safe up to day 5. Have a piece of fruit on the side.
57g P68g C700 kcal
Snack
2 hard-boiled eggs
No eggs at breakfast — fine as snack today. Last of the batch from Saturday.
12g P0g C140 kcal
Dinner
Baked fish fillet + salad + bread
1 fresh salmon or cod fillet (180g). Preheat oven to 200°C. Season with olive oil, lemon, salt. Bake 16 min. Or pan-sear: medium-high heat, 4 min per side. Serve with the remaining salad base, olive oil dressing, and 1–2 slices of bread.
41g P28g C470 kcal
Saturday
Grocery + Cook Day
~1,880 kcal · 128g P
Breakfast
Espresso + fruit
Keep it light before grocery and cooking.
2g P45g C190 kcal
Lunch
(after grocery)
(after grocery)
Tuna pasta — last of Sunday prep pasta
Microwave the last pasta portion (2 min, splash of water). Open 1 can tuna. Mix with olive oil + cherry tomatoes + lemon. No cooking — quick assembly while the fridge empties out before the new batch. Have a piece of fruit alongside.
42g P60g C560 kcal
Snack
(after cooking)
(after cooking)
2 hard-boiled eggs (fresh from today's batch)
You just boiled 8 eggs. Have 2 now — a small reward for getting the cooking done.
12g P0g C140 kcal
Dinner
Pan-seared chicken + salad + bread
200g chicken, pan, olive oil, 5–6 min each side. Serve with fresh salad and 1 slice of bread. You've been grocery shopping and cooking all day — a proper dinner is deserved.
48g P20g C440 kcal
Sunday
Cook Day B
~1,900 kcal · 132g P
Breakfast
2 hard-boiled eggs + espresso
From the new batch. No rush on Sundays.
12g P0g C140 kcal
Lunch
(after prep)
(after prep)
Freshly baked fish + big salad + bread
Eat one of the fish portions you just baked for the week while it's still hot. Add a generous salad with olive oil and lemon + 1–2 slices of bread. Best meal of the week — hot, fresh, and earned.
51g P30g C600 kcal
Snack
1 commercial fruit yogurt + 1 fruit
Had eggs at breakfast — yogurt as snack today. Grab a piece of fruit alongside if still hungry.
5g P35g C215 kcal
Dinner
Chicken + rice + salad
Pan-cook 200g fresh chicken breast (10 min). Microwave a portion of rice from Saturday's prep (2 min). Salad from today's base. Drizzle everything with olive oil. Clean, satisfying end to the week.
48g P35g C470 kcal
Hungry between meals? Raw vegetables (cucumber, cherry tomatoes, peppers), an extra fruit, or one more boiled egg are all fine. Never reach for crisps or biscuits — that wipes the deficit instantly.
Weekly Grocery List — Buy Friday or Saturday
Quantities for one person, one full week. All items from your list of approved foods.
Proteins
Chicken breast1 kg
Salmon fillet500g
Tuna in water (cans)3 cans
Turkey or beef mince200g
Eggs12
Commercial fruit yogurt pots7 pots
Carbohydrates
White rice (dry)500g
Pasta (dry)500g
Whole grain bread1 loaf
Mixed berries (frozen)500g
Fruit (banana, apple, orange)10–12 pieces
Skimmed milk1 L
Vegetables
Broccoli400g
Green beans200g
Zucchini2
Spinach / mixed leaves200g bag
Cherry tomatoes300g
Cucumber1
Bell peppers2
Onion + garlic2 onions · 1 bulb
Pantry Staples
Olive oilrestock if low
Lemons2
Feta or parmesansmall pack
Tomato passata400ml
Soy sauce (low sodium)small bottle
Salt, pepper, paprika, garlic powderas needed
Honey (small jar)1 jar
Walnuts or almonds100g
Fridge Storage Guide
The simple rule: If you're not sure whether something is still good — chicken and fish especially — smell it. If it smells off, don't eat it. When in doubt, throw it out. Food poisoning sets back any progress far more than wasting a meal does.