Chris's Fitness and Diet Dashboard

Football-week edition: 16 new exercise photos, 7 new dinners, cupboard carry-over flagged

5 - 11 October 2026
Current weight
111.5 kg
carried forward 21 Aug 2026
Remaining to 90 kg
21.5 kg
goal 90 kg
Training
6 + 1
5 sessions + football, 1 recovery day
Dinners
7 × 4
7 recipes × 4 portions
Shopping
80
80 items in 6 categories

Command centre

The week at a glance: the weather for each day, what is planned and why.

Mon
5 Oct
Newton Abbot
8C → 21C
Rain under 5% all day
Dry
Gusts to 14 mph
Tue
6 Oct
Newton Abbot
14C → 19C
30% rain from 18:00
Dry morning
Gusts to 13 mph
Wed
7 Oct
Newton Abbot
14C → 16C
60% light rain at 06:00, clearing by noon
Wet and windy
Gusts to 31 mph
Thu
8 Oct
Newton Abbot
9C → 15C
40% rain from 20:00
Dry day
Gusts to 23 mph
Fri
9 Oct
Newton Abbot
11C → 18C
50% light rain at 06:00
Very windy
Gusts to 35 mph
Sat
10 Oct
Newton Abbot
10C → 15C
Dry; 40% only around midnight
Dry
Gusts to 26 mph easing
Sun
11 Oct
Newton Abbot / Dartmoor edges
11C → 16C
30% light rain from 16:00
Dry morning
Gusts to 24 mph

This week

Monday is football, so the plan builds around it: upper-body strength Tuesday, Zwift intervals indoors on wet Wednesday, legs at Premier Gym Thursday, a mobility reset on the windiest day, a kettlebell circuit Saturday and the Sunday road ride in the dry morning window. Seven new vegan, tofu-free dinners at four portions each; last week's cupboard leftovers are used up first.

Training rhythm

Football (Mon), Strength A upper (Tue), Zwift over-unders (Wed), Strength B legs at Premier Gym (Thu), mobility (Fri), kettlebell conditioning (Sat), road ride + stretch (Sun).

Food logic

Evening meals only. Every recipe makes exactly 4 portions: 2 dinners + 2 next-day lunches. Monday is a 28-minute one-pot for football night. Couscous, brown rice, edamame, harissa, tahini, miso and sesame seeds are carried over from last week and flagged in the shopping list so you do not buy them twice.

Calendar

Back from leave Monday. No work-travel blocks. Early sessions sit before 09:00 starts; Wednesday and Thursday afternoons are the busiest. Football Monday evening replaces a planned workout.

Weather

Warm and dry Monday (21C), dry Tuesday morning, wet and windy Wednesday (gusts 31 mph), dry Thursday, very windy Friday (gusts to 35 mph), dry Saturday, and a dry Sunday morning before 30% rain from 16:00: the ride window is 09:00-13:00.

Exercise images

Sixteen exercises are new this week and have new two-panel photos; twelve are reused from last week's library. Football, Zwift and the road ride are text only.

Quick week view

Monday 5 OctoberFootballFootball is the workout tonight. Quick one-pot orzo so dinner fits around kick-off.
Tuesday 6 OctoberStrengthStrength A at home: push, pull and core (legs rest after football). Chana masala tonight.
Wednesday 7 OctoberBikeWet and windy: Zwift intervals indoors before a meeting-heavy day. Spanish stew tonight.
Thursday 8 OctoberStrengthStrength B at Premier Gym: legs and press. Sesame soba bowl in 25 minutes tonight.
Friday 9 OctoberRecoveryWindiest day: mobility and stretch reset at home. Flatbread pizzas tonight.
Saturday 10 OctoberConditioningKettlebell and bodyweight conditioning at home, flexible timing. Tagine for dinner.
Sunday 11 OctoberRoad rideSunday road ride in the morning window, then a long recovery stretch. Cottage pie tonight.

Premier Gym + Fitness

Address: Unit 26, Olympus Business Park, Kingsteignton Road, Newton Abbot TQ12 2SN
Hours: Mon-Fri 05:00-22:00, Sat 07:00-18:00, Sun 07:00-18:00
Facilities: Pulse Fitness cardio, free weights and a weightlifting area, resistance machines (leg press, lat pulldown, cables), studio cycling, hot yoga and yoga studio, Reformer Pilates (extra fee), HYROX training area, sauna and steam room, cafe open from 05:00.
Classes: [Check Premier Gym class timetable] before booking an optional class; the timetable is a downloadable PDF that was not read for this build.

Weight progress

Weights are updated from Chris's weekly stats; the plan is rebuilt with each new reading.

Latest weight
111.5 kg
21 Aug 2026 · hospital, weight only
Change vs previous
−1.0 kg
vs 8 Aug (112.5 kg)
Remaining to goal
21.5 kg
Goal 90 kg
Lost since baseline
1.7 kg
7.3% of the way from 113.2 kg (14 Jun 2026)
Rolling 3-reading average
112.83 kg
Mean of the last three readings
Trend
Needs a new weigh-in
Last reading 21 Aug 2026
Carried forward: No new reading since 2026-08-21; carried forward unchanged. 45 days since the last weigh-in. No new reading received for this week yet; the 21 August figure is carried forward again. Send this week's stats and the chart updates with the next rebuild.

Weight trend

889296100104108112116Goal 90 kg14 Jun 2026: 113.2 kg113.214 Jun27 Jun 2026: 114.5 kg114.527 Jun5 Jul 2026: 112.6 kg112.65 Jul25 Jul 2026: 114.5 kg114.525 Jul8 Aug 2026: 112.5 kg112.58 Aug21 Aug 2026: 111.5 kg111.521 Augkg
  • Weight (kg)
  • 3-reading rolling average
  • Goal 90 kg

Weigh-in history

14 Jun 2026113.2 kgfirst reading · rolling avg 113.20 kg · Baseline: first visible trend point. smart scale
27 Jun 2026114.5 kg+1.3 kg vs previous · rolling avg 113.85 kg · Higher reading; no crash response. smart scale
5 Jul 2026112.6 kg−1.9 kg vs previous · rolling avg 113.43 kg · Strong lower reading. smart scale
25 Jul 2026114.5 kg+1.9 kg vs previous · rolling avg 113.87 kg · Previous restart point. smart scale
8 Aug 2026112.5 kg−2.0 kg vs previous · rolling avg 113.20 kg · Holiday weight-only reading. weight only
21 Aug 2026111.5 kg−1.0 kg vs previous · rolling avg 112.83 kg · Hospital weigh-in; weight only, no body composition. hospital, weight only

Deficit guidance

  • Keep the deficit moderate: protein anchor at every dinner, half the plate vegetables, measured carbs (orzo, rice, soba, couscous and potatoes all weighed), fats measured by the spoon.
  • Football Monday and the Sunday ride are the two big burns: eat the full dinner portion on both days rather than trimming, and keep the other five days portion-led.
  • Still no new reading since 21 August, so nothing is tightened this week. A full morning smart-scale reading with body composition is the next job.
  • Precise calorie targets need height, age and activity inputs: [Add current TDEE inputs]. Until then the plan is portion-led.

Day by day

Each card holds the calendar, weather, the training session with exercise images, and the evening meal with its full recipe.

Monday 5 October

back from leave; football evening · Newton Abbot

Football is the workout tonight. Quick one-pot orzo so dinner fits around kick-off.

  • Sunny 21C
  • Dry
  • Football night
Football
Calendar: First day back after leave. Focus time 09:00-11:00, team huddle and a run of optional sessions through the afternoon. Football in the evening is the session; nothing else is planned.
Weather (Newton Abbot): Warmest day of the week: sunny intervals, high 21C, rain under 5%, gusts to 14 mph. Dry for football.
Training · Evening, as scheduled

Football (evening)

Where: Football pitch
Warm-up: 5 min easy jog, leg swings front/back and side/side x10 each, 6 x 20 m strides building to 80%.
Main set: Match night. Treat it as your interval session for the week: the sprints, turns and stops do more than any planned cardio would. No extra workout today.
Cool-down: 3 min walk, then calves, hamstrings and hip flexors 30 sec each side. Drink 500 ml with electrolytes before bed.
Adjustment: First day back and a late finish, so Tuesday's strength session is upper-body biased to give the legs a day.
Dinner · 4 portions · 28 min
One-pot Tuscan white bean, kale and sun-dried tomato orzo
Prep 8 min
Cook 20 min
Total 28 min
Football night: 25 minutes, one pan, carbs that sit well before kick-off and reheat perfectly after.2 dinner portions tonight + 2 boxed for Tuesday lunch
Recipe: ingredients, timings and method
Ingredients (15)
  • 300 g orzo (dry)
  • 2 x 400 g tins cannellini beans, drained
  • 80 g sun-dried tomatoes, drained and chopped (keep 1 tbsp of the oil)
  • 1 onion, finely diced
  • 3 garlic cloves, sliced
  • 200 g curly kale, stripped and shredded
  • 500 g passata
  • 1 vegetable stock cube (700 ml stock)
  • 1 tsp dried oregano
  • Half a teaspoon chilli flakes
  • 1 tsp fennel seeds
  • 1 lemon, zest and juice
  • 30 g fresh basil, torn
  • 15 g nutritional yeast (optional) optional
  • Salt and black pepper
Method (6 steps)
  1. Dice the onion, slice the garlic, chop the sun-dried tomatoes and shred the kale. Dissolve the stock cube in 700 ml boiling water. 8 min
  2. Heat 1 tbsp of the sun-dried tomato oil in a wide pan and soften the onion over a medium heat. 5 min
  3. Add the garlic, fennel seeds, oregano and chilli flakes and fry until fragrant. 1 min
  4. Stir in the orzo so every grain is coated, then add the passata, stock and sun-dried tomatoes. Bring to a simmer and cook, stirring every couple of minutes so it does not stick. 9 min
  5. Add the drained beans and the kale, stir through and cook until the kale is tender and the orzo is al dente. Loosen with a splash of water if it looks tight. 4 min
  6. Take off the heat, stir in the lemon zest and juice and the basil, season well and scatter with nutritional yeast if using. 1 min
Portions

Chris: one quarter of the pot (about 400 g). Eat a smaller plate 2 hours before football and the rest after, or the whole portion after the game. Wife: one quarter.

Protein

Cannellini beans carry the protein; orzo is measured at 75 g dry per portion so it fuels football without a surplus.

Leftovers

Two boxes for Tuesday lunch. It thickens overnight; reheat with 2 tbsp water for 2-3 minutes in the microwave.

4 portions
Prep notes: Eat a small plate of the orzo 2 hours before football and the rest after, or the whole portion after. Box two portions for Tuesday lunch.

Tuesday 6 October

normal workday · Newton Abbot

Strength A at home: push, pull and core (legs rest after football). Chana masala tonight.

  • Dry morning
  • 19C
  • Rain risk evening
Strength
Calendar: Normal workday. Customer calls 09:30-11:00, focus time 14:00-16:00, a meeting at 16:00. Early training fits before the 09:00 start.
Weather (Newton Abbot): Sunny intervals, high 19C, 30% rain chance from 18:00, gusts to 13 mph. Dry morning.
Training · 05:45-06:40

Strength A: upper body push, pull and core

Where: Home gym: adjustable dumbbells, pull-up and dip bar, bands, bench, mat
Warm-up: 3 min brisk march or easy spin, arm circles x10 each way, band pull-aparts x15 (light), cat-cow x6, two light floor press sets of 8.
ImageExerciseSets × repsRest · RPECues
Dumbbell floor press: start position on the left, finish position on the right
Dumbbell floor press4 × 10Rest 90 s · RPE 7
  • Upper arms touch the floor at the bottom, then press
  • Elbows at 45 degrees, wrists stacked
  • Squeeze the chest at the top; do not clash the bells
Bent-over dumbbell row: start position on the left, finish position on the right
Bent-over dumbbell row4 × 10Rest 90 s · RPE 7
  • Hinge to about 45 degrees, back flat
  • Row both elbows toward the hips
  • Pause and squeeze the shoulder blades
Seated dumbbell shoulder press: start position on the left, finish position on the right
Seated dumbbell shoulder press3 × 10Rest 90 s · RPE 7
  • Ribs down, do not arch the lower back
  • Press up and slightly in
  • Lower until the elbows are just below shoulder height
Band-assisted pull-up: start position on the left, finish position on the right
Band-assisted pull-upOr slow negatives if the band is not enough.3 × 5-6Rest 90 s · RPE 8
  • Full hang to start, shoulders away from ears
  • Lead with the chest, elbows drive down
  • Lower for a slow 3 count; no swinging
Band pull-apart: start position on the left, finish position on the right
Band pull-apartLight band, slow return.3 × 15Rest 45 s
  • Arms straight at shoulder height
  • Pull the band to the chest, squeeze the blades
  • Return slowly; keep the shoulders down
Hanging knee raise: start position on the left, finish position on the right
Hanging knee raiseSwap to dead bugs if the grip is cooked from the rows.3 × 8-10Rest 60 s
  • Hang still before each rep, no swinging
  • Curl the pelvis as the knees come up
  • Lower for a slow 3 count
Side plank: start position on the left, finish position on the right
Side plank3 × 30 sec each sideRest 30 s
  • Elbow directly under the shoulder
  • Stack hips and lift them high
  • Breathe; keep the neck long
Cool-down: 5 min: chest doorway stretch, lat stretch hanging from the ladder, thoracic rotations x8 each side.
Adjustment: Legs get the day off after football. If you feel flat after the late night, drop a set from each of the first three moves.
Dinner · 4 portions · 45 min
Chana masala with spinach, brown rice and a cucumber-mint raita
Prep 12 min
Cook 35 min
Total 45 min
Proper Indian chickpea curry: no coconut, big on tomato, ginger and spice. Rice from last week's bag.2 dinner portions tonight + 2 boxed for Wednesday lunch
Recipe: ingredients, timings and method
Ingredients (20)
  • 3 x 400 g tins chickpeas, drained
  • 2 onions, finely diced
  • 4 garlic cloves, grated
  • 30 g fresh ginger, grated
  • 2 x 400 g tins chopped tomatoes
  • 1 tbsp tomato puree
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 tsp turmeric
  • 2 tsp garam masala
  • Half a teaspoon chilli flakes
  • 240 g baby spinach
  • 1 lemon, juiced
  • 30 g fresh coriander, chopped
  • 240 g brown rice (dry)
  • Half a cucumber, grated and squeezed
  • 200 g unsweetened soy yoghurt
  • 15 g fresh mint, chopped
  • 1 tbsp oil
  • Salt and black pepper
Method (8 steps)
  1. Dice the onions, grate the garlic and ginger, drain the chickpeas, chop the herbs. 10 min
  2. Rice: rinse 240 g brown rice and simmer in plenty of water for 25-30 minutes, then drain. Runs alongside the curry. 30 min
  3. Fry the onions in the oil over a medium-high heat until deeply golden; this is where the flavour comes from, so do not rush it. 10 min
  4. Add the garlic, ginger, cumin, coriander, turmeric and chilli flakes and fry, stirring, then add the tomato puree. 2 min
  5. Add the chopped tomatoes and 200 ml water, simmer until thick and the oil separates at the edges. 10 min
  6. Add the chickpeas and garam masala and simmer. Crush a few chickpeas against the side of the pan to thicken the sauce. 8 min
  7. Raita: mix the squeezed grated cucumber with the soy yoghurt, mint and a pinch of salt. 3 min
  8. Stir the spinach into the curry until wilted, finish with lemon juice and coriander, season. Serve with 150 g rice and raita. 2 min
Portions

Chris: one quarter of the curry (about 350 g), 60 g dry brown rice (about 150 g cooked), 3 tbsp raita. Wife: same. Extra spinach before extra rice.

Protein

Chickpeas and soy yoghurt carry the protein; there is no coconut milk, so fat stays low on a strength day.

Leftovers

Two boxes for Wednesday lunch; keep the raita separate. The curry freezes for 3 months.

4 portions
Prep notes: Start the rice first when you get in; the curry takes the same 30 minutes. Take Tuesday's orzo box for lunch.

Wednesday 7 October

normal workday · Newton Abbot

Wet and windy: Zwift intervals indoors before a meeting-heavy day. Spanish stew tonight.

  • Light rain early
  • Windy 31 mph
  • 16C
Bike
Calendar: Normal workday. 1:1 with your manager 10:00-10:25, weekly sync 11:00, focus time 11:30-13:00, meetings 12:00 and 16:05-17:00.
Weather (Newton Abbot): Light rain 60% around 06:00, high 16C, gusts to 31 mph in the afternoon. Clearing from midday. Indoor day.
Training · 06:00-06:50

Zwift intervals: over-unders

Where: Zwift bike and smart trainer
Warm-up: 10 min zone 1-2 with 3 x 30 sec cadence lifts to 100 rpm.
Main set: 3 x 8 min over-unders: alternate 2 min at RPE 7 and 2 min at RPE 8-9, with 4 min easy between blocks. Finish with 5 min steady zone 2.
Cool-down: 6 min easy spin, then hip flexor and calf stretches, 45 sec each side.
Adjustment: Indoors by design: rain and 31 mph gusts. If legs are still heavy from football, change the overs to RPE 8 and keep the cadence high rather than pushing the power.
Dinner · 4 portions · 45 min
Smoky Spanish butter bean, potato and kale stew with garlic flatbread
Prep 10 min
Cook 35 min
Total 45 min
Wet, windy Wednesday calls for a bowl of smoked-paprika comfort. Cheap ingredients, 40 minutes.2 dinner portions tonight + 2 boxed for Thursday lunch
Recipe: ingredients, timings and method
Ingredients (18)
  • 2 x 400 g tins butter beans, drained
  • 600 g baby potatoes, halved
  • 1 onion, diced
  • 2 red peppers, 2 cm pieces
  • 2 carrots (about 200 g), diced
  • 2 celery sticks (half a head), diced
  • 3 garlic cloves, crushed
  • 2 tsp smoked paprika
  • 1 x 400 g tin chopped tomatoes
  • 1 vegetable stock cube (500 ml stock)
  • 2 bay leaves
  • 150 g curly kale, shredded
  • 2 large wholemeal flatbreads
  • 20 g plant-based spread
  • 30 g flat-leaf parsley, chopped
  • 1 lemon, juiced
  • 1 tbsp olive oil
  • Salt and black pepper
Method (7 steps)
  1. Halve the potatoes, dice the onion, peppers, carrots and celery, crush the garlic (keep one clove back for the bread). 10 min
  2. Soften the onion, carrot and celery in the oil over a medium heat. 8 min
  3. Add the peppers, two cloves of garlic and the smoked paprika and fry, stirring, for 1 minute. 1 min
  4. Add the potatoes, chopped tomatoes, 500 ml stock and bay leaves. Simmer with the lid ajar until the potatoes are tender. 18 min
  5. Add the drained butter beans and the kale and simmer until the kale is soft. Fish out the bay leaves. 6 min
  6. Garlic flatbread: mix the spread with the reserved grated garlic clove, spread over the flatbreads and toast in a dry pan or under the grill for 2 minutes. 3 min
  7. Finish the stew with parsley and lemon juice, season, and serve with half a flatbread each. 1 min
Portions

Chris: one quarter of the stew (about 450 g) and half a flatbread. Wife: same, or a whole flatbread after a hard session. The potatoes are the carb, so the bread is a side not a second helping.

Protein

Two tins of butter beans across four portions; the stew is mostly vegetables and potato, filling for few calories.

Leftovers

Two boxes for Thursday lunch (no bread needed, the potatoes cover it). Keeps 3 days; freezes well.

4 portions
Prep notes: Stew is a good one to double for the freezer. Take Wednesday's chana masala box (raita separate) for lunch.

Thursday 8 October

normal workday · Newton Abbot

Strength B at Premier Gym: legs and press. Sesame soba bowl in 25 minutes tonight.

  • Dry
  • Cooler 15C
  • Breezy 23 mph
Strength
Calendar: Normal workday. Focus time 09:00-11:00, a busy afternoon of calls 15:00-17:00 including a customer governance session at 16:15.
Weather (Newton Abbot): Sunny intervals, high 15C, low 9C, 40% rain chance from 20:00, gusts to 23 mph. Dry for the drive to the gym.
Training · 05:45-06:50

Strength B: legs and press (Premier Gym)

Where: Premier Gym, Unit 26 Olympus Business Park, Newton Abbot TQ12 2SN (opens 05:00). Home fallback: dumbbells, kettlebell, bench, bands.
Warm-up: 6 min incline walk or bike, leg swings x10 each, bodyweight squats x10, two light leg press sets of 10.
ImageExerciseSets × repsRest · RPECues
Leg press: start position on the left, finish position on the right
Leg pressHome fallback: goblet squat 4x10.4 × 10Rest 90 s · RPE 7
  • Feet shoulder-width, mid-platform
  • Lower until the knees reach 90 degrees; back stays flat on the pad
  • Push through the whole foot; do not lock the knees hard
Trap-bar deadlift: start position on the left, finish position on the right
Trap-bar deadliftHome fallback: kettlebell deadlift 4x10.4 × 6Rest 120 s · RPE 7
  • Stand in the middle, shins close to the bar
  • Push the floor away, chest up
  • Lock out tall; lower under control
Dumbbell walking lunge: start position on the left, finish position on the right
Dumbbell walking lunge10 steps each leg. Home fallback: reverse lunge.3 × 10 each sideRest 75 s · RPE 7
  • Long step, torso upright
  • Back knee kisses the floor
  • Drive off the front heel into the next step
Incline dumbbell press: start position on the left, finish position on the right
Incline dumbbell pressHome fallback: floor press.4 × 8Rest 90 s · RPE 7
  • Bench at 30 degrees, feet planted
  • Lower to the upper chest, elbows at 45 degrees
  • Press up and in without clashing
Lat pulldown: start position on the left, finish position on the right
Lat pulldownHome fallback: band-assisted pull-ups.3 × 12Rest 75 s · RPE 7
  • Thighs locked under the pad, slight lean back
  • Pull the bar to the top of the chest
  • Control the return; let the lats stretch
Cable woodchop: start position on the left, finish position on the right
Cable woodchopHome fallback: band woodchop anchored high.3 × 10 each sideRest 60 s
  • Arms long, rotate from the torso not the arms
  • Pivot the back foot as you chop
  • Slow return to the top
Cool-down: 5 min easy bike, then quad, hip flexor and hamstring stretches. Optional 10 min sauna.
Adjustment: Allow 10-15 min each way. Rain is not due until 20:00 so the drive is fine; run the home fallback if you are short on time.
Dinner · 4 portions · 25 min
Sesame-ginger soba noodles with pak choi, edamame and cashews
Prep 12 min
Cook 13 min
Total 25 min
Post-gym bowl in 25 minutes. Uses the edamame, sesame seeds and miso already in your kitchen.2 dinner portions tonight + 2 boxed for Friday lunch (eat cold or warm)
Recipe: ingredients, timings and method
Ingredients (18)
  • 250 g soba noodles (dry)
  • 4 pak choi (two 2-packs), quartered lengthways
  • 250 g frozen edamame beans (carried over)
  • 250 g chestnut mushrooms, sliced
  • 1 red pepper, thin strips
  • 6 spring onions, sliced
  • 80 g cashew nuts
  • 2 garlic cloves, grated
  • 25 g fresh ginger, grated
  • 20 g white miso paste (carried over)
  • 3 tbsp soy sauce
  • 2 tbsp rice vinegar
  • 2 tsp toasted sesame oil
  • 2 tsp maple syrup
  • 15 g sesame seeds
  • 1 lime, juiced
  • 1 red chilli, sliced (optional) optional
  • 2 tsp oil
Method (6 steps)
  1. Slice the mushrooms, pepper and spring onions, quarter the pak choi, grate the garlic and ginger. 10 min
  2. Sauce: whisk the miso, soy sauce, rice vinegar, sesame oil, maple syrup, lime juice, garlic and ginger with 3 tbsp warm water until smooth. 2 min
  3. Toast the cashews and sesame seeds in a dry wok until golden; tip out. 3 min
  4. Boil the soba for 4-5 minutes (check the pack), drain and rinse briefly under cold water so they do not clump. Boil the edamame in the same water for the last 3 minutes. 6 min
  5. Stir-fry the mushrooms in the oil over a high heat until browned, then add the pepper and pak choi for 2 minutes. 5 min
  6. Add the noodles, edamame and sauce and toss for 1 minute until glossy. Top with spring onions, cashews, sesame seeds and chilli if using. 2 min
Portions

Chris: 60 g dry soba (one quarter of the pack), one quarter of the vegetables and edamame, 20 g cashews. Wife: same. Cashews are measured; do not top up from the bag.

Protein

Edamame, cashews and buckwheat soba together give a solid protein hit for a strength day.

Leftovers

Two boxes for Friday lunch; good cold as a noodle salad with an extra squeeze of lime.

4 portions
Prep notes: Dinner is 25 minutes, so no prep needed. Take Thursday's stew box for lunch. Defrost nothing: the edamame goes in frozen.

Friday 9 October

normal workday (Learning Friday) · Newton Abbot

Windiest day: mobility and stretch reset at home. Flatbread pizzas tonight.

  • Rain early
  • Very windy 35 mph
  • 18C
Recovery
Calendar: Learning Friday from 12:00. Focus time 09:00-10:30, SE exchange 12:00-12:30, otherwise flexible.
Weather (Newton Abbot): Overcast, light rain 50% around 06:00, high 18C, gusts to 31-35 mph. Not a day for the road bike.
Training · 06:30-07:00

Mobility and stretch reset

Where: Home: mat, band, foam roller
Warm-up: 2 min slow breathing lying on the mat, then cat-cow as the first move.
ImageExerciseSets × repsRest · RPECues
Cat-cow: start position on the left, finish position on the right
Cat-cowSlow, one vertebra at a time.1 × 8—
  • Move one vertebra at a time
  • Inhale into cow, exhale into cat
  • Hands under shoulders, knees under hips
World's greatest stretch: start position on the left, finish position on the right
World's greatest stretch1 × 4 each side—
  • Long lunge, back leg straight
  • Elbow to the instep, then open to the ceiling
  • Breathe out as you rotate
Pigeon stretch: start position on the left, finish position on the right
Pigeon stretch2 × 60 sec each side—
  • Front shin angled, back leg long
  • Square the hips before folding
  • Breathe out as you lower the chest
Lying band hamstring stretch: start position on the left, finish position on the right
Lying band hamstring stretch2 × 45 sec each side—
  • Keep the hips down and the other leg flat
  • Pull gently until a stretch, not pain
  • Flex the foot to add the calf
Kneeling hip flexor stretch: start position on the left, finish position on the right
Kneeling hip flexor stretch2 × 45 sec each side—
  • Tuck the tailbone before you lean
  • Squeeze the glute of the back leg
  • Reach the same-side arm up for more
Thoracic rotation (open book): start position on the left, finish position on the right
Thoracic rotation (open book)2 × 8 each side—
  • Knees stacked and still
  • Follow your hand with your eyes
  • Exhale as you open
Foam rolling: quads: start position on the left, finish position on the right
Foam rolling: quads1 × 2 min each side—
  • Slow passes, 3 seconds per roll
  • Pause on tight spots and breathe
  • Roll one leg at a time
Glute bridge: start position on the left, finish position on the right
Glute bridgeEasy, to finish.2 × 15Rest 30 s
  • Heels close to the hips, toes forward
  • Squeeze the glutes to lift; ribs stay down
  • Hold 1 second at the top
Cool-down: 5 min on the acupressure mat.
Adjustment: Recovery by design before the weekend: two strength days and intervals are behind you. Walk at lunch if the wind allows.
Dinner · 4 portions · 40 min
Friday flatbread pizzas: harissa-tomato base, roasted courgette, red onion, olives and rocket
Prep 15 min
Cook 25 min
Total 40 min
Pizza night without the takeaway bill. The harissa left from last week becomes the base sauce.4 flatbreads: 2 eaten tonight + 2 wrapped for Saturday lunch (reheat 5 min in the oven)
Recipe: ingredients, timings and method
Ingredients (17)
  • 4 large wholemeal flatbreads
  • 40 g harissa paste (carried over)
  • 4 tbsp tomato puree
  • 1 x 400 g tin cannellini beans, drained
  • 20 g tahini (carried over)
  • 1 lemon
  • 1 garlic clove
  • 2 courgettes, thin ribbons or rounds
  • 1 red onion, thinly sliced
  • 300 g cherry tomatoes, halved
  • 60 g pitted black olives, halved (optional) optional
  • 60 g rocket
  • 1 tsp dried oregano
  • 100 g vegan grated cheese (optional) optional
  • 2 tsp olive oil
  • 2 tsp balsamic vinegar
  • Salt and black pepper
Method (7 steps)
  1. Heat the oven to 220C fan with two trays inside. Slice the courgettes, onion and tomatoes. 8 min
  2. Toss the courgette and red onion with the olive oil, salt and pepper and roast on one tray until just charred. 12 min
  3. White bean smear: blitz or mash the drained cannellini beans with the tahini, juice of half the lemon, the garlic and a pinch of salt until spreadable. 4 min
  4. Base sauce: mix the harissa with the tomato puree, oregano and 2 tbsp water. 1 min
  5. Build: spread each flatbread with a quarter of the bean smear, then the harissa-tomato sauce, then the roasted veg, cherry tomatoes and olives (and 25 g cheese if using). 5 min
  6. Bake directly on the hot trays until the edges crisp and the tomatoes slump. 10 min
  7. Top with rocket tossed in the remaining lemon juice and the balsamic, and serve. 2 min
Portions

One flatbread pizza each with a big handful of rocket. Vegan cheese is optional at 25 g a pizza; the hummus-style white bean smear underneath gives creaminess without it.

Protein

A white bean smear under the toppings adds protein to what is otherwise a bread-and-veg meal.

Leftovers

Wrap two baked pizzas (without rocket) for Saturday lunch; reheat on a tray at 200C for 5 minutes and add fresh rocket.

4 portions
Prep notes: Pizza night is 40 minutes; heat the oven as soon as you finish work. Take Friday's soba box for lunch (good cold).

Saturday 10 October

weekend/flexible · Newton Abbot

Kettlebell and bodyweight conditioning at home, flexible timing. Tagine for dinner.

  • Dry
  • 15C
  • Breezy early
Conditioning
Calendar: Weekend, flexible. No work events.
Weather (Newton Abbot): Cloudy and dry, high 15C, 40% rain chance only around midnight, gusts to 26 mph easing. High pressure building.
Training · Flexible, 35-40 min

Kettlebell and bodyweight conditioning circuit

Where: Home gym: kettlebell, hex dumbbells, bench, dip bar, mat
Warm-up: 4 min: easy skipping or marching, arm circles, 10 bodyweight squats, 10 kettlebell deadlifts with a light bell.
ImageExerciseSets × repsRest · RPECues
Kettlebell swing: start position on the left, finish position on the right
Kettlebell swing4 × 15RPE 7
  • It is a hip hinge, not a squat
  • Snap the hips forward; arms are just ropes
  • Float the bell to chest height, no higher
Bench step-up: start position on the left, finish position on the right
Bench step-up4 × 10 each sideRPE 7
  • Whole foot on the bench
  • Drive through the top heel, do not push off the floor foot
  • Control the step down
Parallel bar dip: start position on the left, finish position on the right
Parallel bar dipBench dips if the bars are too hard.4 × 6-8RPE 8
  • Lean slightly forward, shoulders down
  • Lower until the upper arms are parallel to the floor
  • Press up without locking out hard
Kettlebell deadlift: start position on the left, finish position on the right
Kettlebell deadlift4 × 12RPE 7
  • Bell between the feet, shins near vertical
  • Flat back, chest up, push the floor away
  • Stand tall and squeeze the glutes
Renegade row: start position on the left, finish position on the right
Renegade row6 each arm, slow.4 × 6 each sideRPE 7
  • Feet wide for a stable base
  • Hips stay square to the floor
  • Row the elbow to the hip; slow lower
Hollow hold: start position on the left, finish position on the right
Hollow holdRest 90 sec after each round.4 × 20-30 secRest 90 s
  • Press the lower back into the mat
  • Arms and legs long; shoulders and heels lift
  • Bend the knees if the back lifts
Cool-down: Easy 20 min walk, then calves, chest and hip flexors 30 sec each side.
Adjustment: Four rounds at RPE 7, moving steadily rather than racing. Keep something in the tank for Sunday's ride.
Dinner · 4 portions · 60 min
Moroccan chickpea and vegetable tagine with apricots and herby couscous
Prep 15 min
Cook 45 min
Total 60 min
Slow-ish Saturday cooking: sweet-spiced squash, apricots and ras el hanout. Uses the rest of last week's couscous.2 dinner portions tonight + 2 boxed for Sunday lunch after the ride
Recipe: ingredients, timings and method
Ingredients (19)
  • 2 x 400 g tins chickpeas, drained
  • 1 butternut squash (about 1 kg), 3 cm cubes
  • 1 aubergine, 3 cm cubes
  • 1 red onion, wedges
  • 3 garlic cloves, crushed
  • 2 tsp ras el hanout
  • 1 tsp ground cumin
  • Half a teaspoon cinnamon
  • 1 x 400 g tin chopped tomatoes
  • 1 vegetable stock cube (400 ml stock)
  • 80 g dried apricots, halved
  • 200 g green beans, halved
  • 200 g couscous (dry, carried over)
  • 1 lemon, zest and juice
  • 30 g fresh coriander, chopped
  • 30 g flat-leaf parsley, chopped
  • 20 g flaked almonds, toasted (optional) optional
  • 1 tbsp olive oil
  • Salt and black pepper
Method (7 steps)
  1. Peel and cube the squash, cube the aubergine, cut the onion into wedges, crush the garlic, halve the apricots and beans. 15 min
  2. Brown the aubergine in the oil in a large casserole over a high heat, then add the onion and cook until softening. 8 min
  3. Add the garlic, ras el hanout, cumin and cinnamon and stir for 1 minute. 1 min
  4. Add the squash, chopped tomatoes, 400 ml stock and apricots. Simmer with the lid on until the squash is nearly tender. 20 min
  5. Add the chickpeas and green beans and simmer, lid off, until the beans are tender and the sauce has thickened. 10 min
  6. Couscous: pour 300 ml boiling water over the couscous with a pinch of salt, cover for 5 minutes, then fork through the lemon zest, half the lemon juice and half the herbs. 6 min
  7. Finish the tagine with the remaining lemon juice and herbs, season, and scatter with toasted almonds if using. Serve with 130 g couscous. 2 min
Portions

Chris: one quarter of the tagine (about 400 g) with 50 g dry couscous (about 130 g cooked). Wife: same. Apricots bring sweetness, so there is no need for extra bread.

Protein

Chickpeas again carry it; apricots and squash are the carbs, couscous is measured.

Leftovers

Two boxes for Sunday lunch after the ride. Tastes better the next day; freezes for 3 months.

4 portions
Prep notes: Tagine takes an hour; start by 17:30. Pizza leftovers are Saturday lunch (5 min in the oven).

Sunday 11 October

weekend/flexible · Newton Abbot / Dartmoor edges

Sunday road ride in the morning window, then a long recovery stretch. Cottage pie tonight.

  • Ride window 09:00-13:00
  • 16C
  • Rain 30% after 16:00
Road ride
Calendar: Weekend, flexible. No work events.
Weather (Newton Abbot / Dartmoor edges): Cloudy, high 16C, light rain 30% from 16:00, gusts to 24 mph. Ride window 09:00-13:00 is the dry part of the day.
Training · 09:00-12:00

Sunday road ride: steady endurance

Where: Road bike: Newton Abbot loop toward the Dartmoor edges or the coast; Zwift 90 min zone 2 if the wind is worse than forecast
Warm-up: First 15 min easy spinning, high cadence, before any climbing.
Main set: 2.5-3 h zone 2 (conversational, RPE 5-6) with 3 x 5 min at RPE 7 on the climbs if you feel good. Eat 40-60 g carbs per hour from the second hour; carry two bottles.

After the ride: stretch set

ImageExerciseSets × repsRest · RPECues
90/90 hip stretch: start position on the left, finish position on the right
90/90 hip stretch2 × 60 sec each side—
  • Both knees at 90 degrees
  • Sit tall, then fold over the front shin
  • Switch sides slowly
Pigeon stretch: start position on the left, finish position on the right
Pigeon stretch2 × 60 sec each side—
  • Front shin angled, back leg long
  • Square the hips before folding
  • Breathe out as you lower the chest
Thoracic rotation (open book): start position on the left, finish position on the right
Thoracic rotation (open book)2 × 8 each side—
  • Knees stacked and still
  • Follow your hand with your eyes
  • Exhale as you open
Foam rolling: quads: start position on the left, finish position on the right
Foam rolling: quads1 × 2 min each side—
  • Slow passes, 3 seconds per roll
  • Pause on tight spots and breathe
  • Roll one leg at a time
Cool-down: 10 min easy spin home, then the stretch set below.
Adjustment: Head out by 09:00 so you are back before the afternoon rain. Head into the wind on the way out so it brings you home.
Dinner · 4 portions · 75 min
Red lentil and root vegetable cottage pie with crispy potato top and tenderstem
Prep 20 min
Cook 55 min
Total 75 min
Sunday post-ride comfort: a deep, savoury lentil filling under a golden mash lid. Worth the hour.2 dinner portions tonight + 2 boxed for Monday lunch
Recipe: ingredients, timings and method
Ingredients (20)
  • 300 g red lentils (dry)
  • 1 onion, finely diced
  • 3 carrots (about 300 g), diced
  • 2 parsnips (about 250 g), diced
  • 2 celery sticks (the other half of the head), diced
  • 250 g chestnut mushrooms, chopped small
  • 3 garlic cloves, crushed
  • 2 tbsp tomato puree
  • 2 vegetable stock cubes (900 ml stock)
  • 2 tsp yeast extract
  • 2 tsp Dijon mustard
  • A few sprigs of fresh thyme, leaves picked
  • 1 bay leaf
  • 150 g frozen peas
  • 1.2 kg white potatoes, peeled and chunked
  • 100 ml unsweetened soy or oat milk
  • 30 g plant-based spread
  • 300 g tenderstem broccoli
  • 1 tbsp oil
  • Salt and black pepper
Method (8 steps)
  1. Peel and chunk the potatoes; dice the onion, carrots, parsnips and celery; chop the mushrooms small; crush the garlic. 18 min
  2. Potatoes: boil in salted water until tender, drain, steam dry for 2 minutes, then mash with the plant milk, spread, salt and pepper. 22 min
  3. Meanwhile soften the onion, carrot, parsnip and celery in the oil over a medium heat. 10 min
  4. Add the mushrooms and garlic and cook until the mushrooms have browned. 6 min
  5. Stir in the tomato puree, then add the lentils, 900 ml stock, yeast extract, Dijon, thyme and bay. Simmer, stirring now and then, until the lentils are soft and the mixture is thick like a ragu. 22 min
  6. Heat the oven to 200C fan. Stir the peas into the filling, season, remove the bay leaf and tip into a baking dish. Spoon the mash over, rough up the top with a fork. 5 min
  7. Bake until the top is golden and crisp at the edges. 25 min
  8. Steam or boil the tenderstem for 4 minutes while the pie rests for 5 minutes before cutting into quarters. 5 min
Portions

Chris: one quarter of the pie (about 450 g) with a quarter of the tenderstem. Wife: same. The mash is already the carb; no bread with this one.

Protein

Red lentils are the protein base; a spoon of yeast extract and Dijon give the gravy its depth without any meat.

Leftovers

Two portions for Monday lunch. Keeps 3 days; reheats best in the oven (15 minutes at 180C) but the microwave works.

4 portions
Prep notes: Cottage pie is 75 minutes; start at 17:00. Tagine leftovers are lunch after the ride. Pie leftovers are Monday lunch.

Recipe library

Seven vegan, tofu-free dinners. Each link opens the full recipe on its day card.

One-pot Tuscan white bean, kale and sun-dried tomato orzo

Monday 5 October · 28 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Mon →

Chana masala with spinach, brown rice and a cucumber-mint raita

Tuesday 6 October · 45 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Tue →

Smoky Spanish butter bean, potato and kale stew with garlic flatbread

Wednesday 7 October · 45 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Wed →

Sesame-ginger soba noodles with pak choi, edamame and cashews

Thursday 8 October · 25 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Thu →

Friday flatbread pizzas: harissa-tomato base, roasted courgette, red onion, olives and rocket

Friday 9 October · 40 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Fri →

Moroccan chickpea and vegetable tagine with apricots and herby couscous

Saturday 10 October · 60 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Sat →

Red lentil and root vegetable cottage pie with crispy potato top and tenderstem

Sunday 11 October · 75 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Sun →

Exercise library

All 28 moves used this week, each with its two-panel image (start on the left, finish on the right). The file name under each card is the image to upload to the site's assets folder.

Band-assisted pull-up: start position on the left, finish position on the right

Band-assisted pull-up

Pull-up bar + resistance bandhome

Muscles: Lats, biceps, upper back

  • Full hang to start, shoulders away from ears
  • Lead with the chest, elbows drive down
  • Lower for a slow 3 count; no swinging
Used: Tue
assets/band-assisted-pull-up.jpg
Kettlebell swing: start position on the left, finish position on the right

Kettlebell swing

1 kettlebellhome

Muscles: Glutes, hamstrings, core

  • It is a hip hinge, not a squat
  • Snap the hips forward; arms are just ropes
  • Float the bell to chest height, no higher
Used: Sat
assets/kettlebell-swing.jpg
Cat-cow: start position on the left, finish position on the right

Cat-cow

Mathome

Muscles: Spine mobility, breathing

  • Move one vertebra at a time
  • Inhale into cow, exhale into cat
  • Hands under shoulders, knees under hips
Used: Fri
assets/cat-cow.jpg
World's greatest stretch: start position on the left, finish position on the right

World's greatest stretch

Mathome

Muscles: Hips, thoracic spine, hamstrings

  • Long lunge, back leg straight
  • Elbow to the instep, then open to the ceiling
  • Breathe out as you rotate
Used: Fri
assets/worlds-greatest-stretch.jpg
Glute bridge: start position on the left, finish position on the right

Glute bridge

Mathome

Muscles: Glutes, hamstrings

  • Heels close to the hips, toes forward
  • Squeeze the glutes to lift; ribs stay down
  • Hold 1 second at the top
Used: Fri
assets/glute-bridge.jpg
Side plank: start position on the left, finish position on the right

Side plank

Mathome

Muscles: Obliques, shoulders, hips

  • Elbow directly under the shoulder
  • Stack hips and lift them high
  • Breathe; keep the neck long
Used: Tue
assets/side-plank.jpg
Foam rolling: quads: start position on the left, finish position on the right

Foam rolling: quads

Foam rollerhome

Muscles: Quads, hip flexors

  • Slow passes, 3 seconds per roll
  • Pause on tight spots and breathe
  • Roll one leg at a time
Used: FriSun
assets/foam-rolling-quads.jpg
90/90 hip stretch: start position on the left, finish position on the right

90/90 hip stretch

Mathome

Muscles: Hip rotators, glutes

  • Both knees at 90 degrees
  • Sit tall, then fold over the front shin
  • Switch sides slowly
Used: Sun
assets/ninety-ninety-hip-stretch.jpg
Trap-bar deadlift: start position on the left, finish position on the right

Trap-bar deadlift

Trap (hex) bargym

Muscles: Glutes, hamstrings, quads, back

  • Stand in the middle, shins close to the bar
  • Push the floor away, chest up
  • Lock out tall; lower under control
Used: Thu
assets/trap-bar-deadlift.jpg
Kneeling hip flexor stretch: start position on the left, finish position on the right

Kneeling hip flexor stretch

Mathome

Muscles: Hip flexors, quads

  • Tuck the tailbone before you lean
  • Squeeze the glute of the back leg
  • Reach the same-side arm up for more
Used: Fri
assets/kneeling-hip-flexor-stretch.jpg
Thoracic rotation (open book): start position on the left, finish position on the right

Thoracic rotation (open book)

Mathome

Muscles: Upper spine mobility

  • Knees stacked and still
  • Follow your hand with your eyes
  • Exhale as you open
Used: FriSun
assets/thoracic-rotation.jpg
Hollow hold: start position on the left, finish position on the right

Hollow hold

Mathome

Muscles: Deep core

  • Press the lower back into the mat
  • Arms and legs long; shoulders and heels lift
  • Bend the knees if the back lifts
Used: Sat
assets/hollow-hold.jpg
Dumbbell floor press: start position on the left, finish position on the right

Dumbbell floor press new this week

2 dumbbells + mathome

Muscles: Chest, triceps, shoulders

  • Upper arms touch the floor at the bottom, then press
  • Elbows at 45 degrees, wrists stacked
  • Squeeze the chest at the top; do not clash the bells
Used: Tue
assets/dumbbell-floor-press.jpg
Bent-over dumbbell row: start position on the left, finish position on the right

Bent-over dumbbell row new this week

2 dumbbellshome

Muscles: Lats, rhomboids, rear shoulders

  • Hinge to about 45 degrees, back flat
  • Row both elbows toward the hips
  • Pause and squeeze the shoulder blades
Used: Tue
assets/bent-over-dumbbell-row.jpg
Seated dumbbell shoulder press: start position on the left, finish position on the right

Seated dumbbell shoulder press new this week

2 dumbbells + benchhome

Muscles: Shoulders, triceps, upper chest

  • Ribs down, do not arch the lower back
  • Press up and slightly in
  • Lower until the elbows are just below shoulder height
Used: Tue
assets/dumbbell-shoulder-press.jpg
Band pull-apart: start position on the left, finish position on the right

Band pull-apart new this week

Resistance bandhome

Muscles: Rear shoulders, upper back

  • Arms straight at shoulder height
  • Pull the band to the chest, squeeze the blades
  • Return slowly; keep the shoulders down
Used: Tue
assets/band-pull-apart.jpg
Hanging knee raise: start position on the left, finish position on the right

Hanging knee raise new this week

Pull-up barhome

Muscles: Lower abs, hip flexors, grip

  • Hang still before each rep, no swinging
  • Curl the pelvis as the knees come up
  • Lower for a slow 3 count
Used: Tue
assets/hanging-knee-raise.jpg
Leg press: start position on the left, finish position on the right

Leg press new this week

Leg press machinegym

Muscles: Quads, glutes, hamstrings

  • Feet shoulder-width, mid-platform
  • Lower until the knees reach 90 degrees; back stays flat on the pad
  • Push through the whole foot; do not lock the knees hard
Used: Thu
assets/leg-press.jpg
Dumbbell walking lunge: start position on the left, finish position on the right

Dumbbell walking lunge new this week

2 dumbbellsgym

Muscles: Quads, glutes, balance

  • Long step, torso upright
  • Back knee kisses the floor
  • Drive off the front heel into the next step
Used: Thu
assets/dumbbell-walking-lunge.jpg
Incline dumbbell press: start position on the left, finish position on the right

Incline dumbbell press new this week

2 dumbbells + incline benchgym

Muscles: Upper chest, shoulders, triceps

  • Bench at 30 degrees, feet planted
  • Lower to the upper chest, elbows at 45 degrees
  • Press up and in without clashing
Used: Thu
assets/incline-dumbbell-press.jpg
Lat pulldown: start position on the left, finish position on the right

Lat pulldown new this week

Lat pulldown machinegym

Muscles: Lats, biceps, upper back

  • Thighs locked under the pad, slight lean back
  • Pull the bar to the top of the chest
  • Control the return; let the lats stretch
Used: Thu
assets/lat-pulldown.jpg
Cable woodchop: start position on the left, finish position on the right

Cable woodchop new this week

Cable machine, high pulleygym

Muscles: Obliques, core, shoulders

  • Arms long, rotate from the torso not the arms
  • Pivot the back foot as you chop
  • Slow return to the top
Used: Thu
assets/cable-woodchop.jpg
Kettlebell deadlift: start position on the left, finish position on the right

Kettlebell deadlift new this week

1 kettlebellhome

Muscles: Glutes, hamstrings, back

  • Bell between the feet, shins near vertical
  • Flat back, chest up, push the floor away
  • Stand tall and squeeze the glutes
Used: Sat
assets/kettlebell-deadlift.jpg
Renegade row: start position on the left, finish position on the right

Renegade row new this week

2 dumbbells (hex)home

Muscles: Core, lats, shoulders

  • Feet wide for a stable base
  • Hips stay square to the floor
  • Row the elbow to the hip; slow lower
Used: Sat
assets/renegade-row.jpg
Bench step-up: start position on the left, finish position on the right

Bench step-up new this week

Bench or sturdy boxhome

Muscles: Quads, glutes, balance

  • Whole foot on the bench
  • Drive through the top heel, do not push off the floor foot
  • Control the step down
Used: Sat
assets/bench-step-up.jpg
Parallel bar dip: start position on the left, finish position on the right

Parallel bar dip new this week

Dip bars (or bench dip)home

Muscles: Chest, triceps, shoulders

  • Lean slightly forward, shoulders down
  • Lower until the upper arms are parallel to the floor
  • Press up without locking out hard
Used: Sat
assets/parallel-bar-dip.jpg
Pigeon stretch: start position on the left, finish position on the right

Pigeon stretch new this week

Mathome

Muscles: Glutes, hip rotators

  • Front shin angled, back leg long
  • Square the hips before folding
  • Breathe out as you lower the chest
Used: FriSun
assets/pigeon-stretch.jpg
Lying band hamstring stretch: start position on the left, finish position on the right

Lying band hamstring stretch new this week

Resistance band + mathome

Muscles: Hamstrings, calves

  • Keep the hips down and the other leg flat
  • Pull gently until a stretch, not pain
  • Flex the foot to add the calf
Used: Fri
assets/band-hamstring-stretch.jpg

Shopping list

80 items across 6 aisles for seven dinners at four portions, ready to key into an online order. The bold quantity is what to buy; ticks and hidden staples are remembered in this browser.

Carried over from last week: 24 items are marked 'carried over': you should still have them from last week's shop, so check the cupboard before adding them to the order.
No meat, fish or tofu: No meat or fish this week: there are no Chris-only lunches in the plan. No tofu anywhere in the plan.

Fresh produce31 items

  • 3
  • 2
  • 5
  • 2
  • 300 g pack
  • 5
  • 1
  • 2 x 30 g pack
  • 2 x 30 g pack
  • 30 g pack
  • 30 g pack
  • 240 g bag
  • 1
  • 1 piece (about 100 g)
  • 2 x bulb
  • 1
  • 1 bunch
  • 1 pack
  • 2 x 250 g pack
  • 500 g bag
  • 1 each (about 1 kg)
  • 200 g pack
  • 2 x 200 g bag
  • 2 x 2-pack
  • 1 kg bag
  • 2 kg bag
  • 1 head
  • 500 g bag
  • 60 g bag
  • 2 x 200 g pack
  • 20 g pack

Chilled and plant-based5 items

  • 100 g tub
  • 200 g bag
  • 500 g pot
  • 1 litre
  • 250 g tub

Bakery1 items

  • 2 x 4-pack

Store cupboard29 items

  • 5 tins
  • 4 tins
  • 200 g tube
  • 500 g pack
  • 1 kg bag
  • 300 g jar
  • 100 g bag
  • 250 ml bottle
  • 150 ml bottle
  • 150 ml bottle
  • 125 ml bottle
  • 250 ml bottle
  • 500 ml bottle
  • 1 pack of 10
  • 90 g jar
  • 125 g tub
  • 500 g pack
  • 3 tins
  • 2 tins
  • 280 g jar
  • 500 g carton
  • 250 g pack
  • 150 g bag
  • 200 g bag
  • 100 g bag
  • 1 jar
  • 160 g jar
  • 500 g bag
  • 1 jar

Herbs, spices and seasoning12 items

  • 1 jar
  • 1 jar
  • 1 jar
  • 1 jar
  • 1 jar
  • 1 jar
  • 1 jar
  • check stock
  • 1 jar
  • 1 jar
  • 1 jar
  • 1 pack

Frozen2 items

  • 500 g bag
  • 900 g bag
Does the list match the recipes?
Reconciliation of recipe needs against the shopping list
ItemNeededBuyingDaysOptional / staple
Red peppers3 whole3Wed, Thu—
Red onions2 whole2Fri, Sat—
Brown onions5 whole5Mon, Tue, Wed, Sun—
Courgette2 whole2Fri—
Cherry tomatoes300 g300 g packFri—
Lemons5 whole5Mon, Tue, Wed, Fri, Sat—
Limes1 whole1Thu—
Flat-leaf parsley60 g2 x 30 g packWed, Sat—
Fresh coriander60 g2 x 30 g packTue, Sat—
Fresh basil30 g30 g packMon—
Fresh mint15 g30 g packTue—
Baby spinach240 g240 g bagTue—
Aubergines1 whole1Sat—
Fresh ginger55 g1 piece (about 100 g)Tue, Thu—
Garlic19 cloves2 x bulbMon, Tue, Wed, Thu, Fri, Sat, Sun—
Cucumber0.5 whole1Tue—
Spring onions6 whole1 bunchThu—
Red or green chillies1 whole1 packThuoptional
Chestnut mushrooms500 g2 x 250 g packThu, Sun—
Carrots500 g500 g bagWed, Sun—
Butternut squash1 whole1 each (about 1 kg)Sat—
Green beans200 g200 g packSat—
Curly kale350 g2 x 200 g bagMon, Wed—
White miso paste20 g100 g tubThustaple
Vegan grated cheese (cheddar-style)100 g200 g bagFrioptional
Unsweetened soy yoghurt200 g500 g potTue—
Chickpeas, 400 g tins5 tins5 tinsTue, Sat—
Chopped tomatoes, 400 g tins4 tins4 tinsTue, Wed, Sat—
Tomato puree105 g200 g tubeTue, Fri, Sunstaple
Couscous200 g500 g packSat—
Brown rice240 g1 kg bagTue—
Tahini20 g300 g jarFristaple
Sesame seeds15 g100 g bagThustaple
Maple syrup10 ml250 ml bottleThustaple
Soy sauce (reduced salt)45 ml150 ml bottleThustaple
Rice vinegar30 ml150 ml bottleThustaple
Toasted sesame oil10 ml125 ml bottleThustaple
Balsamic vinegar10 ml250 ml bottleFristaple
Olive or rapeseed oil80 ml500 ml bottleTue, Wed, Thu, Fri, Sat, Sunstaple
Vegetable stock cubes5 whole1 pack of 10Mon, Wed, Sat, Sunstaple
Harissa paste40 g90 g jarFri—
Nutritional yeast flakes15 g125 g tubMonoptional · staple
Ground cumin3.0 tsp1 jarTue, Satstaple
Smoked paprika2.0 tsp1 jarWedstaple
Dried oregano2.0 tsp1 jarMon, Fristaple
Chilli flakes1.0 tsp1 jarMon, Tuestaple
Ground coriander2.0 tsp1 jarTuestaple
Ground cinnamon0.5 tsp1 jarSatstaple
Ground turmeric1.0 tsp1 jarTuestaple
Salt and black pepperto seasoncheck stockMon, Tue, Wed, Fri, Sat, Sunstaple
Frozen edamame beans250 g500 g bagThu—
Orzo pasta300 g500 g packMon—
Cannellini beans, 400 g tins3 tins3 tinsMon, Fri—
Butter beans, 400 g tins2 tins2 tinsWed—
Sun-dried tomatoes in oil80 g280 g jarMon—
Passata500 g500 g cartonMon—
Garam masala2.0 tsp1 jarTuestaple
Soba noodles250 g250 g packThu—
Pak choi4 whole2 x 2-packThu—
Cashew nuts80 g150 g bagThu—
Baby or salad potatoes600 g1 kg bagWed—
White potatoes1200 g2 kg bagSun—
Dried apricots80 g200 g bagSat—
Flaked almonds20 g100 g bagSatoptional
Ras el hanout2.0 tsp1 jarSat—
Celery1 whole1 headWed, Sun—
Parsnips250 g500 g bagSun—
Frozen peas150 g900 g bagSunstaple
Unsweetened soy or oat milk100 ml1 litreSunstaple
Plant-based spread50 g250 g tubWed, Sunstaple
Yeast extract (Marmite-style)10 g1 jarSunstaple
Wholemeal flatbreads (large)6 whole2 x 4-packWed, Fri—
Rocket60 g60 g bagFri—
Pitted black olives60 g160 g jarFrioptional
Red lentils (dry)300 g500 g bagSun—
Tenderstem or long-stem broccoli300 g2 x 200 g packSun—
Fennel seeds1.0 tsp1 jarMonstaple
Bay leaves3 whole1 packWed, Sunstaple
Fresh thyme10 g20 g packSun—
Dijon mustard10 g1 jarSunstaple

Sources and assumptions

  • Calendar: 5 to 11 October 2026 was read for travel and busy blocks. No work-travel sequence was found. Monday evening football was added from Chris's note, not the calendar.
  • Weather: Met Office 7-day forecast for Newton Abbot (issued 5 October 2026) for daily highs, rain chances and gusts; The Weather Outlook 16-day forecast for the weekend trend (settled from Saturday 10 October).
  • Gym: Premier Gym + Fitness public website for opening hours, address and facilities. The class timetable PDF was not read.
  • Weight: no new reading since 21 August 2026; the 111.5 kg figure is carried forward unchanged.
  • Nutrition: general portion-led planning, not medical or clinical advice. Calorie targets are placeholders until TDEE inputs are provided.
  • Cupboard carry-over is estimated from last week's recipe quantities against the pack sizes bought; check actual stock.

Deployment note

Copy these to the repository behind www.christrainingplan.com:
  • weekly-fitness-diet-dashboard.html — rename to index.html if that is what the site serves
  • style.css — design system and components
  • neon-effects.css — glow and motion layer
  • main.js — interactivity: Today, session mode, shopping ticks
  • the assets folder with every exercise JPG and WebP, so the relative paths assets/<exercise>.jpg resolve
Keep the four files side by side in the same folder. Nothing was uploaded to GitHub from this build.