Chris's Fitness and Diet Dashboard — 28 September

Command centre

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

Mon

28 Sep

Newton Abbot

8C → 18C

Rain under 5% until late evening

Dry

Wind 2-9 mph

Tue

29 Sep

Newton Abbot

High 22C

Showers 02:00-07:00 (40%), rain from 19:00 (70%)

Showers early

Wind 7-14 mph

Wed

30 Sep

Newton Abbot

High 21C

Wet early: 70% until 04:00, easing to 30% by 09:00

Wet start

Breezy 13 mph early

Thu

1 Oct

Newton Abbot

9C → 18C

10-20% rain chance

Mostly dry

Wind 5-11 mph

Fri

2 Oct

Newton Abbot / Algarve

10C → 18C · Algarve 27C

Mostly dry (10%); another model shows showers later

Mostly dry

Sat

3 Oct

Algarve (Faro)

Algarve 19C → 26C

Warm and dry

Dry

Sun

4 Oct

Algarve (Faro) / Newton Abbot

Algarve 26C · Newton Abbot 15C

Dry, no rain

Dry

Newton Abbot wind 5-8 mph

This week

Four home workdays with two strength sessions, Zwift intervals and a mobility reset, then annual leave from Friday with travel-mode training. Seven vegan, tofu-free dinners at four portions each: two eaten tonight, two boxed for tomorrow's lunch, nothing spare.

Training rhythm

2 strength (home Mon, Premier Gym Thu), 1 Zwift intervals (Tue), 1 mobility reset (Wed), 1 rest/travel day (Fri), 1 holiday bodyweight circuit (Sat), 1 active recovery (Sun).

Food logic

Evening meals only. Every recipe makes exactly 4 portions: 2 dinners + 2 next-day lunches. Ingredients overlap across the week (wraps, brown rice, chickpeas, tomatoes, cucumber, herbs) to cut the bill. No breakfasts or lunches are planned or shopped for.

Calendar

No work-travel blocks. Personal appointments Tuesday 09:00-11:00 and Wednesday 08:00-08:55 are shown as busy only. Annual leave Friday 2 to Monday 5 October with an Algarve placeholder, so Friday to Sunday run in travel mode.

Weather

Newton Abbot: dry Monday, showers Tuesday night into Wednesday morning, drier Thursday, calm dry high pressure at the weekend. Algarve: warm and dry, about 26-27C, so train early and hydrate.

Exercise images

Every strength, core and mobility exercise has a two-panel photo (start on the left, finish on the right) stored in the assets folder of the GitHub repo. Warm-up marches, Zwift rides, walks and swims are text only.

Quick week view

Monday 28 SeptemberStrengthStrength A at home, then a meeting-heavy day. Harissa traybake tonight.

Tuesday 29 SeptemberBikeZwift intervals early, personal appointment mid-morning. Miso aubergine tonight.

Wednesday 30 SeptemberRecoveryShort mobility reset before an early appointment. Wet start, ragu night.

Thursday 1 OctoberStrengthStrength B at Premier Gym, last home session before leave. Thai green curry and packing.

Friday 2 OctoberRecoveryAnnual leave begins: travel day and genuine rest. Quesadillas at home in 30 minutes.

Saturday 3 OctoberConditioningHoliday conditioning circuit early, then swim or walk. Peanut stew back home.

Sunday 4 OctoberRecoveryActive recovery: long walk or swim and a short mobility session. Shawarma wraps back home.

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, studio cycling, hot yoga and yoga studio, Reformer Pilates (extra fee), HYROX training area, sauna and steam room, cafe open from 05:00.

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

Weight trend

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 (rice, pasta, couscous, bulgur all weighed dry), fats measured by the spoon.
No new data since 21 August, so nothing is tightened this week. First job when home: a full morning smart-scale reading with body composition.
Holiday days (Fri-Sun): aim to hold, not lose. Protein and vegetables first, one plate not two, walk a lot, keep drinks to one or two, and skip the hotel breakfast pastries.
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 28 September

normal workday · Newton Abbot

Strength A at home, then a meeting-heavy day. Harissa traybake tonight.

Dry
Cool start
Light wind

Strength

Calendar: Normal workday. Busy 10:00-12:00 (workshop), a run of meetings 13:00-16:00 and focus time 16:00-17:30. An optional late webinar sits at 21:30, so dinner is not rushed by it.

Weather (Newton Abbot): Dry all day, cool 8C start, light winds 2-9 mph, high 18C. Rain chance stays under 5% until late evening.

Training · 05:45-06:40

Strength A: squat, hinge, pull and core

Where: Home gym: adjustable dumbbells, kettlebell, pull-up bar, bands, bench, mat

Warm-up: 3 min easy spin or brisk march, band pull-aparts x15, bodyweight squats x10, hip hinges x10, then two light goblet squat sets of 5.

Exercise	Sets × reps	Rest · RPE	Cues
Goblet squat	4 × 8	Rest 90 s · RPE 7	Elbows tucked, weight glued to your chest Sit between your heels, knees track over toes Drive the floor away; stand tall at the top
Dumbbell Romanian deadlift	4 × 10	Rest 90 s · RPE 7	Soft knees, hips travel straight back Dumbbells brush the thighs on the way down Stop when the hamstrings load; squeeze glutes to stand
Band-assisted pull-upOr 4x4 slow negatives if the band feels too easy or too hard.	4 × 4-6	Rest 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
One-arm dumbbell row	3 × 10 each side	Rest 60 s · RPE 7	Flat back, free hand braced on the bench Row the elbow toward the hip, not straight up Pause at the top; lower under control
Kettlebell swingHip snap, not a squat; stop if form drifts.	3 × 12	Rest 60 s · RPE 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
Dead bugSlow, lower back stays down.	3 × 10 each side	Rest 45 s	Lower back stays pressed into the mat Move slowly; exhale as the limbs extend Opposite arm and leg together

Cool-down: 5 min: calf stretch, hamstring stretch, lat stretch hanging from the ladder, thoracic rotations.

Adjustment: Meetings start at 10:00, so this stays early. Add two 8-minute walks between the afternoon calls if you can.

Dinner · 4 portions · 45 min

Harissa chickpea and roasted pepper traybake with lemon-herb couscous

Prep 15 min
Cook 30 min
Total 45 min

One tray, one bowl, done. Smoky-sweet North African flavours on the busiest day of the week.2 dinner portions tonight (Chris and wife) + 2 boxed for Tuesday lunch

Recipe: ingredients, timings and method

Ingredients (15)

2 x 400 g tins chickpeas, drained and rinsed
2 red peppers, 3 cm chunks
1 red onion, wedges
1 courgette (about 250 g), 2 cm half-moons
300 g cherry tomatoes
40 g harissa paste (about 2 tbsp)
1 tbsp olive oil
1 tsp ground cumin
200 g couscous (dry)
1 vegetable stock cube (300 ml stock)
1 lemon, zest and juice
30 g flat-leaf parsley, chopped
200 g baby spinach
60 g pitted green olives (optional) optional
Salt and black pepper

Method (7 steps)

Heat the oven to 200C fan / gas 7. Chop the vegetables while it heats. 10 min
Cut peppers into 3 cm chunks, courgette into 2 cm half-moons and the red onion into wedges. Drain and rinse the chickpeas. 8 min
On a large roasting tray, toss the vegetables and chickpeas with the harissa, olive oil, cumin, salt and pepper. Spread in a single layer. 2 min
Roast for 25 minutes, turning once at 15 minutes, until the peppers blister and the chickpeas crisp at the edges. 25 min
Meanwhile dissolve the stock cube in 300 ml boiling water, pour over the couscous in a bowl, cover with a plate and leave for 5 minutes. Fork through with the lemon zest, half the lemon juice and the parsley. 7 min
Pull the tray out, scatter the spinach over the top and return to the oven for 3 minutes until just wilted. Squeeze over the remaining lemon juice and add the olives if using. 3 min
Serve one quarter of the tray with 130 g cooked couscous. Box the two spare portions once cool. 2 min

Portions

Chris: one quarter of the tray (about 350 g) plus 50 g dry couscous (about 130 g cooked). Wife: same, with extra spinach if wanted. Keep olives to 15 g a portion if using.

Protein

Chickpeas are the protein anchor; the couscous is measured so the plate stays half vegetables.

Leftovers

Two boxes for Tuesday lunch. Fridge 3 days. Reheat 2-3 minutes in the microwave or eat cold as a salad.

4 portions

Prep notes: Box the two spare traybake portions for Tuesday lunch. Take the brown rice for Tuesday out of the cupboard so it is not forgotten.

Tuesday 29 September

normal workday · Newton Abbot

Zwift intervals early, personal appointment mid-morning. Miso aubergine tonight.

Mild 22C
Showers early
Wet evening

Bike

Calendar: Normal workday with a personal appointment 09:00-11:00 (shown as busy only). Meetings dotted through the afternoon, focus time 14:00-15:00. One meeting is listed with a London room but there is no travel block, so it is treated as remote.

Weather (Newton Abbot): Mild and humid, high 22C. Showers possible 02:00-07:00 (40%), mostly dry through the day, rain building from 19:00 (70%). Wind 7-14 mph.

Training · 06:00-06:45

Zwift intervals: controlled intensity

Where: Zwift bike and smart trainer

Warm-up: 10 min zone 1-2 with 3 x 20 sec cadence lifts.

Main set: 5 x 3 min at RPE 8 with 3 min easy between, then 6 min steady zone 2.

Cool-down: 6 min easy spin, then hip flexor and calf stretches.

Adjustment: Finish by 07:00 so you are showered and settled before the 09:00 appointment. Low-impact by design the morning of an appointment; stop an interval early if the legs feel flat.

Dinner · 4 portions · 45 min

Miso-glazed aubergine with edamame, pickled cucumber and brown rice

Prep 15 min
Cook 35 min
Total 45 min

Japanese izakaya-style nasu dengaku: sticky, savoury aubergine with a sharp quick pickle.2 dinner portions tonight + 2 boxed for Wednesday lunch

Recipe: ingredients, timings and method

Ingredients (17)

2 large aubergines (about 600 g), halved lengthways
40 g white miso paste
1 tbsp maple syrup
2 tbsp soy sauce (1 for the glaze, 1 for the edamame)
2 tbsp rice vinegar (1 for the glaze, 1 for the pickle)
1 tsp toasted sesame oil
20 g fresh ginger, grated
2 garlic cloves, grated
250 g frozen edamame beans
240 g brown rice (dry)
300 g broccoli, florets
Half a cucumber, thinly sliced (other half is for Sunday)
Half a teaspoon of sugar for the pickle
4 spring onions, sliced
10 g sesame seeds
1 red chilli, sliced (optional) optional
Salt

Method (7 steps)

Rinse the brown rice and simmer in plenty of water for 25-30 minutes until tender. Drain and keep covered. This runs alongside everything else. 30 min
Heat the oven to 200C fan. Halve the aubergines lengthways, score the flesh in a 1 cm diamond pattern, brush each half with a little sesame oil and lay cut-side up on a tray. Roast for 20 minutes. 25 min
Pickle: toss the sliced cucumber with 1 tbsp rice vinegar, half a teaspoon of sugar and a pinch of salt. Leave for at least 10 minutes. 3 min
Glaze: mix the miso, maple syrup, 1 tbsp soy sauce, 1 tbsp rice vinegar, grated ginger and garlic into a spreadable paste. 3 min
Spread the glaze over the aubergine flesh and return to the oven for 10 minutes until bubbling and dark at the edges. 10 min
Steam the broccoli for 5 minutes. Boil the edamame for 4 minutes, drain and toss with 1 tbsp soy sauce. 6 min
Build each bowl: 150 g cooked rice, one aubergine half, edamame, broccoli, pickled cucumber, spring onion, sesame seeds and chilli if using. 3 min

Portions

Chris: one aubergine half, 60 g dry brown rice (about 150 g cooked), 60 g edamame, 75 g broccoli and a good pile of pickled cucumber. Wife: same. Add broccoli before adding rice if still hungry.

Protein

Edamame and brown rice together carry the protein; the aubergine brings the flavour, not the calories.

Leftovers

Two boxes for Wednesday lunch. The aubergine reheats well (2 minutes in the microwave); keep the pickle separate.

4 portions

Prep notes: Start the brown rice first when you get in; the aubergine roasts while it cooks. Take Tuesday's traybake box for lunch.

Wednesday 30 September

normal workday · Newton Abbot

Short mobility reset before an early appointment. Wet start, ragu night.

Wet start
Clearing
Mild 21C

Recovery

Calendar: Normal workday. Personal appointment 08:00-08:55 (shown as busy only), focus time 09:00-11:00, meetings 11:00-11:30 and 13:00-13:45, Learning Day session 15:00-17:00.

Weather (Newton Abbot): Wet overnight and early (70% until 04:00, 50-60% to 06:00, easing to 30% by 09:00), then drier and mild, high 21C. Breezy 13 mph early, dropping later.

Training · 06:20-06:50

Mobility and core reset

Where: Home: mat, bands, foam roller, bosu

Warm-up: 2 min nasal breathing lying down, then the first two moves below as the warm-up.

Exercise	Sets × reps	Rest · RPE	Cues
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 stretchWarm-up move.	1 × 4 each side	—	Long lunge, back leg straight Elbow to the instep, then open to the ceiling Breathe out as you rotate
Glute bridge	3 × 12	Rest 30 s	Heels close to the hips, toes forward Squeeze the glutes to lift; ribs stay down Hold 1 second at the top
Side plank	3 × 30 sec each side	Rest 30 s	Elbow directly under the shoulder Stack hips and lift them high Breathe; keep the neck long
Band face pull	3 × 15	Rest 30 s	Pull to the bridge of the nose Elbows high and wide, thumbs back Squeeze between the shoulder blades
Bird dog	3 × 8 each side	Rest 30 s	Hips level; do not rotate Reach long rather than high Pause 2 seconds, then swap sides
Bosu single-leg balance	3 × 30 sec each side	Rest 30 s	Soft knee, tall posture Fix your eyes on one point Tap down lightly if you wobble
Foam rolling: quadsCool-down.	1 × 2 min each side	—	Slow passes, 3 seconds per roll Pause on tight spots and breathe Roll one leg at a time
90/90 hip stretchCool-down.	1 × 90 sec each side	—	Both knees at 90 degrees Sit tall, then fold over the front shin Switch sides slowly

Cool-down: 5 min on the acupressure mat, breathing slowly.

Adjustment: Deliberately light: appointment at 08:00 and the two strength days sit either side. Indoors because of the wet start.

Dinner · 4 portions · 50 min

Mushroom, lentil and walnut ragu with wholewheat spaghetti

Prep 10 min
Cook 40 min
Total 50 min

Deep, slow-cooked flavour in 40 minutes. Wet-night comfort food that happens to be full of fibre.2 dinner portions tonight + 2 boxed for Thursday lunch

Recipe: ingredients, timings and method

Ingredients (17)

400 g chestnut mushrooms, sliced
2 x 400 g tins green lentils, drained
50 g walnut pieces, roughly chopped
1 onion, finely diced
2 carrots (about 200 g), finely diced
3 garlic cloves, crushed
2 x 400 g tins chopped tomatoes
2 tbsp tomato puree
1 tsp dried oregano
1 tsp smoked paprika
1 tbsp balsamic vinegar
1 tbsp olive oil
1 vegetable stock cube (200 ml stock)
300 g wholewheat spaghetti
30 g fresh basil, torn
20 g nutritional yeast flakes (optional) optional
Salt and black pepper

Method (7 steps)

Finely dice the onion and carrots, slice the mushrooms and roughly chop the walnuts. 8 min
Heat the oil in a large pan and soften the onion and carrot over a medium heat. 8 min
Add the mushrooms, turn the heat up and cook until browned and the liquid has cooked off. 8 min
Stir in the garlic, walnuts, tomato puree, oregano and paprika and cook, stirring. 2 min
Add the chopped tomatoes, drained lentils, 200 ml stock and the balsamic. Simmer uncovered, stirring now and then, until thick and glossy. 20 min
Ten minutes before the ragu is done, cook the spaghetti in salted boiling water for 10-12 minutes. Drain, keeping a mug of pasta water. 12 min
Toss 180 g cooked pasta with one quarter of the ragu per plate, loosen with a splash of pasta water and top with basil (and nutritional yeast if using). 2 min

Portions

Chris: one quarter of the ragu (about 300 g) with 75 g dry wholewheat spaghetti (about 180 g cooked). Wife: same, or 90 g dry pasta after a hard session. Nutritional yeast is optional at 5 g.

Protein

Lentils plus walnuts give a meaty texture and steady protein; the pasta is measured, the sauce is generous.

Leftovers

Two boxes for Thursday lunch (keep ragu and pasta separate if you can). The ragu freezes for 3 months.

4 portions

Prep notes: Ragu is a good one to double if you want freezer stock. Take Wednesday's aubergine box for lunch.

Thursday 1 October

normal workday · Newton Abbot

Strength B at Premier Gym, last home session before leave. Thai green curry and packing.

Mostly dry
18C
Light wind

Strength

Calendar: Normal workday. Focus time 09:00-11:00, a tentative call 11:00-12:00, customer follow-up 14:00-15:00. An evening event in London is tentative and not planned for.

Weather (Newton Abbot): Mostly dry (10-20% rain chance), high 18C, low 9C, wind 5-11 mph. Fine for the drive to the gym.

Training · 05:45-06:50

Strength B: push, hinge, carry (Premier Gym)

Where: Premier Gym, Unit 26 Olympus Business Park, Newton Abbot TQ12 2SN (opens 05:00 weekdays). Home fallback: dumbbells, kettlebell and bands.

Warm-up: 6 min incline walk or bike, shoulder circles, hip openers, two light dumbbell press sets of 8.

Exercise	Sets × reps	Rest · RPE	Cues
Dumbbell bench press	4 × 8	Rest 90 s · RPE 7	Feet planted, slight arch, shoulder blades pinned Lower to the outer chest with elbows at 45 degrees Press up and slightly in; do not clash the bells
Trap-bar deadliftHome fallback: kettlebell deadlift 4x8.	4 × 6	Rest 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 split squat	3 × 8 each side	Rest 75 s · RPE 7	Long stance; front shin vertical Drop the back knee straight down Drive through the front heel
Seated cable rowHome fallback: band row.	3 × 12	Rest 75 s · RPE 7	Sit tall, slight knee bend Pull the handle to the belly button Let the shoulder blades glide forward on the return
Pallof pressCable or band.	3 × 12 each side	Rest 60 s	Stand side-on, feet shoulder-width Press straight out; resist the twist Slow return, breathe steadily
Farmer's carry	4 × 30 m	Rest 90 s · RPE 7	Stand tall; shoulders down and back Short, quick steps Brace as if someone might poke your ribs

Cool-down: 5 min easy bike, then chest, hip flexor and hamstring stretches. Optional 10 min sauna (free for members).

Adjustment: Allow 10-15 min travel each way. If the roads are bad, run the home fallback with the same sets and reps.

Dinner · 4 portions · 47 min

Thai green curry with butternut squash, green beans and chickpeas, jasmine rice

Prep 15 min
Cook 32 min
Total 47 min

Fragrant, gently spiced and forgiving. Cooks in the time the rice takes, and freezes brilliantly.2 dinner portions tonight + 2 boxed for Friday (one travels with Chris, one stays home)

Recipe: ingredients, timings and method

Ingredients (15)

1 butternut squash (about 1 kg; 700 g once peeled), 2-3 cm cubes
200 g green beans, trimmed
1 red pepper, sliced
1 onion, sliced
1 x 400 g tin chickpeas, drained
1 x 400 ml tin light coconut milk
60 g Thai green curry paste (check it is vegan)
1 tbsp soy sauce
1 tsp sugar
1 lime, juiced
15 g fresh coriander (half a pack), chopped
240 g jasmine rice (dry)
1 vegetable stock cube (300 ml stock)
1 tbsp oil
Salt

Method (7 steps)

Peel and deseed the squash and cut into 2-3 cm cubes. Slice the pepper and onion, trim the beans. 12 min
Rice: rinse 240 g jasmine rice, add 360 ml water, bring to the boil, cover, cook on the lowest heat for 12 minutes, then rest off the heat for 5 minutes. Runs alongside the curry. 17 min
Heat the oil in a large pan, fry the onion for 4 minutes, then add the curry paste and fry until fragrant. 6 min
Add the coconut milk, 300 ml stock, soy sauce, sugar and the squash. Simmer until the squash is nearly tender. 15 min
Add the pepper and green beans and simmer. 5 min
Add the drained chickpeas and warm through. Finish with lime juice and the coriander; season. 3 min
Serve one quarter of the curry with 160 g cooked rice. Box the two spare portions. 2 min

Portions

Chris: one quarter of the curry with 60 g dry jasmine rice (about 160 g cooked). Wife: same. Squash and beans give volume, so keep the rice measured rather than adding more.

Protein

Chickpeas anchor the protein; light coconut milk keeps the fat moderate for a deficit week.

Leftovers

Two boxes for Friday lunch: one is a journey-proof lunch for Chris, one stays at home. Freezes for 3 months.

4 portions

Prep notes: Freeze one curry portion if you would rather not carry it tomorrow. Pack the travel kit: resistance band, trainers, swim shorts.

Friday 2 October

travel out (annual leave) · Newton Abbot / Algarve

Annual leave begins: travel day and genuine rest. Quesadillas at home in 30 minutes.

Rest day
Travel
Algarve 27C

Recovery

Calendar: Annual leave, first day. Placeholder shows the Algarve, Portugal, 2-5 October. No home training today; this is the rest day of the week.

Weather (Newton Abbot / Algarve): Newton Abbot: high 18C, low 10C; Met Office has it mostly dry (10%) while another model shows showers later. Algarve (Faro): warm and dry, about 27C by day, 21C at night.

Training · 12 min before you leave + 8-10k steps

Travel-day mobility flow and walking

Where: Any floor space; no kit needed

Warm-up: 1 min standing tall, slow breathing.

Exercise	Sets × reps	Rest · RPE	Cues
Cat-cow	2 × 8	—	Move one vertebra at a time Inhale into cow, exhale into cat Hands under shoulders, knees under hips
World's greatest stretch	2 × 4 each side	—	Long lunge, back leg straight Elbow to the instep, then open to the ceiling Breathe out as you rotate
Kneeling hip flexor stretch	2 × 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)	2 × 8 each side	—	Knees stacked and still Follow your hand with your eyes Exhale as you open
Glute bridge	2 × 12	—	Heels close to the hips, toes forward Squeeze the glutes to lift; ribs stay down Hold 1 second at the top

Cool-down: Walk as much of the journey as you can: airport corridors count.

Adjustment: Rest day by design. Nothing intense on a travel day; the weekend circuit carries the training load.

Dinner · 4 portions · 30 min

Black bean and sweetcorn quesadillas with pico de gallo and lime slaw

Prep 17 min
Cook 12 min
Total 30 min

Thirty minutes, one pan, no fuss. Built for a travel day when nobody wants a long cook.4 portions as planned. Chris away? Halve everything or freeze the spare filling.

Recipe: ingredients, timings and method

Ingredients (17)

4 large wholemeal tortilla wraps (half an 8-pack; the rest is for Sunday)
2 x 400 g tins black beans, drained
1 x 325 g tin sweetcorn, drained
1 red onion (half for the filling, half for the pico)
1 tsp ground cumin
1 tsp smoked paprika
Half a teaspoon chilli flakes
2 limes
100 g vegan grated cheese (optional) optional
300 g tomatoes, diced
15 g fresh coriander (the other half of Thursday's pack)
1 green or red chilli, finely chopped (optional) optional
Half a small white cabbage (about 300 g), finely shredded
1 carrot (about 80 g), grated
60 g unsweetened soy yoghurt
1 tsp oil or a few sprays
Salt and black pepper

Method (5 steps)

Pico de gallo: dice the tomatoes and half the red onion, chop the coriander, mix with the juice of one lime, a pinch of salt and the chilli if using. Leave to sit. 6 min
Slaw: finely shred the cabbage and grate the carrot; mix with the soy yoghurt, the juice of half a lime, salt and pepper. 6 min
Filling: drain the beans and sweetcorn. Roughly mash two thirds of the beans with the cumin, paprika, chilli flakes, the juice of the remaining half lime and a pinch of salt. Fold in the whole beans, sweetcorn and the other half of the onion, finely diced. 5 min
Lay a tortilla in a dry non-stick pan over a medium heat. Spread one quarter of the filling over one half, scatter 25 g cheese if using, fold over. Cook 3 minutes, flip carefully, then 2-3 minutes more until golden and crisp. Repeat for the other three (or run two pans). 12 min
Cut each quesadilla in half and serve with the slaw and pico. 1 min

Portions

One folded quesadilla per person (one tortilla, one quarter of the filling, about 200 g), a quarter of the slaw and a quarter of the pico. The cheese is optional: 25 g a quesadilla if using.

Protein

Black beans do the heavy lifting; the slaw and pico add crunch and volume for very few calories.

Leftovers

Best fresh, but a cooked quesadilla revives in a dry pan for 2 minutes a side. Pico and slaw keep 2 days. If Chris is away, cook 2 and freeze the spare filling.

4 portions

Prep notes: Whoever is home cooks tonight: 30 minutes, one pan. Halve the recipe or freeze the spare filling if Chris is away.

Saturday 3 October

away (annual leave) · Algarve (Faro)

Holiday conditioning circuit early, then swim or walk. Peanut stew back home.

Algarve 26C
Dry
Train early

Conditioning

Calendar: Annual leave, away. Flexible timing.

Weather (Algarve (Faro)): Warm and dry, about 26C by day and 19C at night. Train before 09:00 or after 18:00 and carry water. Newton Abbot: calm, dry, about 15C.

Training · 30-35 min, before breakfast

Holiday bodyweight circuit (hotel room or terrace)

Where: Hotel room, terrace or poolside; a resistance band if you packed one

Warm-up: 3 min easy movement: marching, arm circles, 8 slow bodyweight squats.

Exercise	Sets × reps	Rest · RPE	Cues
Bodyweight squat	4 × 15	—	Arms forward for balance Sit down between the heels Knees track over the toes
Push-upHands on a bench or wall if needed.	4 × 10-12	—	Hands under shoulders, body in one line Elbows at 45 degrees, chest to fist height Squeeze glutes so the hips do not sag
Reverse lunge	4 × 10 each side	—	Step back, not out Both knees to 90 degrees Drive off the front heel to stand
Plank shoulder tap	4 × 10 each side	—	Feet wider for a steadier base Hips stay perfectly still Slow taps, no rush
Glute bridge	4 × 15	—	Heels close to the hips, toes forward Squeeze the glutes to lift; ribs stay down Hold 1 second at the top
Hollow holdRest 60-90 sec after each round.	4 × 20-30 sec	Rest 75 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 swim or 30 min walk, then 3 min stretching calves, hip flexors and chest.

Adjustment: RPE 6-7, 4 rounds. If you are staying somewhere with a gym, swap in the Strength B moves at lighter loads.

Dinner · 4 portions · 55 min

Peanut and sweet potato stew with kale and brown rice

Prep 12 min
Cook 42 min
Total 55 min

West African-inspired maafe: rich, nutty and warming. Cheap ingredients, big flavour, thickens beautifully overnight.4 portions as planned. Chris away? Halve it, or freeze 2 portions for the week you are back.

Recipe: ingredients, timings and method

Ingredients (18)

800 g sweet potatoes, 2-3 cm cubes
1 onion, diced
3 garlic cloves, grated
20 g fresh ginger, grated
2 tbsp tomato puree
1 x 400 g tin chopped tomatoes
80 g smooth peanut butter
1 x 400 g tin kidney beans, drained
200 g curly kale, stripped and chopped
1 tsp ground coriander
1 tsp ground cumin
Half a teaspoon chilli flakes
A quarter teaspoon ground cinnamon
1 vegetable stock cube (600 ml stock)
1 lime, juiced
240 g brown rice (dry)
1 tbsp oil
Salt and black pepper

Method (7 steps)

Peel and cube the sweet potatoes, dice the onion, grate the garlic and ginger, strip and chop the kale. 10 min
Rice: simmer 240 g brown rice in plenty of water for 25-30 minutes, then drain. Runs alongside the stew. 30 min
Soften the onion in the oil for 6 minutes. Add the garlic, ginger and all the spices for 1 minute, then the tomato puree for 1 minute more. 8 min
Add the chopped tomatoes, 600 ml stock and the sweet potato. Simmer until the potato is tender. 20 min
Stir the peanut butter into a ladle of the hot liquid until smooth, return it to the pan with the drained kidney beans and simmer. 8 min
Add the kale and cook until wilted. Finish with lime juice, salt and pepper. 4 min
Serve one quarter of the stew over 150 g cooked rice. 2 min

Portions

One quarter of the stew (about 400 g) over 60 g dry brown rice (about 150 g cooked). The peanut butter is measured at 20 g a portion, so do not add extra at the table.

Protein

Kidney beans and peanut butter carry the protein; kale adds iron and bulk.

Leftovers

Two boxes for Sunday lunch. It thickens overnight; loosen with a splash of water when reheating. Freezes for 3 months.

4 portions

Prep notes: Home cook: start the rice first. Halve it or freeze two portions if Chris is away.

Sunday 4 October

away (annual leave) · Algarve (Faro) / Newton Abbot

Active recovery: long walk or swim and a short mobility session. Shawarma wraps back home.

Active recovery
Algarve 26C
Home ride window if back

Recovery

Calendar: Annual leave, away. Flexible timing.

Weather (Algarve (Faro) / Newton Abbot): Algarve: about 26C, dry. Newton Abbot: calm high pressure, about 15C, wind 5-8 mph, no rain, so if plans change and you are home the ride window is 09:00-13:00.

Training · 45-60 min easy walk or 20 min easy swim + 10 min mobility

Active recovery: walk or swim plus mobility

Where: Wherever you are

Warm-up: Start the walk slowly for 5 minutes.

Exercise	Sets × reps	Rest · RPE	Cues
Cat-cow	2 × 8	—	Move one vertebra at a time Inhale into cow, exhale into cat Hands under shoulders, knees under hips
90/90 hip stretch	2 × 60 sec each side	—	Both knees at 90 degrees Sit tall, then fold over the front shin Switch sides slowly
Kneeling hip flexor stretch	2 × 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)	2 × 8 each side	—	Knees stacked and still Follow your hand with your eyes Exhale as you open

Cool-down: Nothing formal: eat well, hydrate, early night.

Adjustment: If you are home after all: Sunday road ride 09:00-13:00 in calm, dry conditions (2-2.5 h zone 2, Dartmoor edges or the coast), then the mobility set.

Dinner · 4 portions · 50 min

Cauliflower shawarma wraps with tahini-yoghurt, pickled red cabbage and herby bulgur

Prep 20 min
Cook 30 min
Total 50 min

Street-food Sunday: charred, spiced cauliflower and chickpeas with a sharp pickle and a cooling sauce.4 portions: 2 for Sunday dinner + 2 for Monday lunch (assemble the wraps fresh).

Recipe: ingredients, timings and method

Ingredients (22)

1 large cauliflower (about 900 g), small florets
1 x 400 g tin chickpeas, drained
1 tsp ground cumin
1 tsp smoked paprika
Half a teaspoon turmeric
Half a teaspoon cinnamon
Half a teaspoon ground coriander
1 tbsp olive oil
4 wholemeal tortilla wraps (the rest of Friday's pack)
40 g tahini
150 g unsweetened soy yoghurt
1 garlic clove, grated
2 lemons
A quarter of a small red cabbage (about 200 g), finely shredded
Half a teaspoon sugar for the pickle
160 g bulgur wheat (dry)
200 g tomatoes, diced
The other half of the cucumber, diced
30 g flat-leaf parsley, chopped
15 g fresh mint, chopped
80 g pomegranate seeds (optional) optional
Salt and black pepper

Method (7 steps)

Heat the oven to 210C fan. Break the cauliflower into small florets and drain the chickpeas. Toss both on a large tray with the olive oil, all the spices and a good pinch of salt. 10 min
Roast, turning once at 15 minutes, until charred at the edges. 30 min
Pickle: toss the shredded red cabbage with the juice of half a lemon, half a teaspoon of salt and half a teaspoon of sugar. Scrunch with your hands and leave for 15 minutes. 5 min
Bulgur: cover 160 g bulgur with 300 ml boiling water and a pinch of salt, lid on for 10 minutes, then fork through with the diced tomato, cucumber, parsley, mint and the juice of one lemon. 14 min
Sauce: whisk the tahini, soy yoghurt, the juice of the remaining half lemon, grated garlic, 2-3 tbsp water and salt until pourable. 3 min
Warm the wraps for 30 seconds each in a dry pan or 1 minute in the oven. 2 min
Build: sauce on the wrap, cauliflower and chickpeas, pickled cabbage (and pomegranate if using), roll tightly. Bulgur salad on the side. 3 min

Portions

One wrap filled with a quarter of the cauliflower and chickpeas (about 250 g), 2 tbsp sauce, a handful of pickled cabbage, and 40 g dry bulgur as salad (about 110 g cooked) on the side.

Protein

Chickpeas, tahini and soy yoghurt carry the protein; the bulgur is measured so the wrap is the main carb.

Leftovers

Two portions for Monday lunch: keep the wraps, filling and sauce separate and assemble fresh. Pickled cabbage keeps a week.

4 portions

Prep notes: Home cook: keep wraps, filling and sauce separate for Monday lunch. Halve it if Chris is away.

Recipe library

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

Harissa chickpea and roasted pepper traybake with lemon-herb couscous

Monday 28 September · 45 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Mon →

Miso-glazed aubergine with edamame, pickled cucumber and brown rice

Tuesday 29 September · 45 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Tue →

Mushroom, lentil and walnut ragu with wholewheat spaghetti

Wednesday 30 September · 50 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Wed →

Thai green curry with butternut squash, green beans and chickpeas, jasmine rice

Thursday 1 October · 47 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Thu →

Black bean and sweetcorn quesadillas with pico de gallo and lime slaw

Friday 2 October · 30 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Fri →

Peanut and sweet potato stew with kale and brown rice

Saturday 3 October · 55 min total · 4 portions: 2 dinner + 2 lunch

Open recipe on Sat →

Cauliflower shawarma wraps with tahini-yoghurt, pickled red cabbage and herby bulgur

Sunday 4 October · 50 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.

Goblet squat

1 dumbbell or kettlebellhome

Muscles: Quads, glutes, core

Elbows tucked, weight glued to your chest
Sit between your heels, knees track over toes
Drive the floor away; stand tall at the top

Used: Mon

assets/goblet-squat.jpg

Dumbbell Romanian deadlift

2 dumbbellshome

Muscles: Hamstrings, glutes, lower back

Soft knees, hips travel straight back
Dumbbells brush the thighs on the way down
Stop when the hamstrings load; squeeze glutes to stand

Used: Mon

assets/dumbbell-romanian-deadlift.jpg

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: Mon

assets/band-assisted-pull-up.jpg

One-arm dumbbell row

1 dumbbell + benchhome

Muscles: Lats, rhomboids, biceps

Flat back, free hand braced on the bench
Row the elbow toward the hip, not straight up
Pause at the top; lower under control

Used: Mon

assets/one-arm-dumbbell-row.jpg

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: Mon

assets/kettlebell-swing.jpg

Dead bug

Mathome

Muscles: Deep core, hip flexors

Lower back stays pressed into the mat
Move slowly; exhale as the limbs extend
Opposite arm and leg together

Used: Mon

assets/dead-bug.jpg

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: WedFriSun

assets/cat-cow.jpg

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: WedFri

assets/worlds-greatest-stretch.jpg

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: WedFriSat

assets/glute-bridge.jpg

Side plank

Mathome

Muscles: Obliques, shoulders, hips

Elbow directly under the shoulder
Stack hips and lift them high
Breathe; keep the neck long

Used: Wed

assets/side-plank.jpg

Band face pull

Resistance band anchored highhome

Muscles: Rear shoulders, upper back

Pull to the bridge of the nose
Elbows high and wide, thumbs back
Squeeze between the shoulder blades

Used: Wed

assets/band-face-pull.jpg

Bird dog

Mathome

Muscles: Core, glutes, back

Hips level; do not rotate
Reach long rather than high
Pause 2 seconds, then swap sides

Used: Wed

assets/bird-dog.jpg

Bosu single-leg balance

Bosu half ballhome

Muscles: Ankles, hips, balance

Soft knee, tall posture
Fix your eyes on one point
Tap down lightly if you wobble

Used: Wed

assets/bosu-single-leg-balance.jpg

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: Wed

assets/foam-rolling-quads.jpg

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: WedSun

assets/ninety-ninety-hip-stretch.jpg

Dumbbell bench press

2 dumbbells + flat benchgym

Muscles: Chest, shoulders, triceps

Feet planted, slight arch, shoulder blades pinned
Lower to the outer chest with elbows at 45 degrees
Press up and slightly in; do not clash the bells

Used: Thu

assets/dumbbell-bench-press.jpg

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

Dumbbell split squat

2 dumbbellsgym

Muscles: Quads, glutes

Long stance; front shin vertical
Drop the back knee straight down
Drive through the front heel

Used: Thu

assets/dumbbell-split-squat.jpg

Seated cable row

Cable row machinegym

Muscles: Lats, rhomboids, biceps

Sit tall, slight knee bend
Pull the handle to the belly button
Let the shoulder blades glide forward on the return

Used: Thu

assets/seated-cable-row.jpg

Pallof press

Cable or band at chest heightgym

Muscles: Obliques, deep core

Stand side-on, feet shoulder-width
Press straight out; resist the twist
Slow return, breathe steadily

Used: Thu

assets/pallof-press.jpg

Farmer's carry

2 heavy dumbbells or kettlebellsgym

Muscles: Grip, core, traps, posture

Stand tall; shoulders down and back
Short, quick steps
Brace as if someone might poke your ribs

Used: Thu

assets/farmers-carry.jpg

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: FriSun

assets/kneeling-hip-flexor-stretch.jpg

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

Bodyweight squat

Nonehome

Muscles: Quads, glutes

Arms forward for balance
Sit down between the heels
Knees track over the toes

Used: Sat

assets/bodyweight-squat.jpg

Push-up

None (or incline on a bench)home

Muscles: Chest, shoulders, triceps, core

Hands under shoulders, body in one line
Elbows at 45 degrees, chest to fist height
Squeeze glutes so the hips do not sag

Used: Sat

assets/push-up.jpg

Reverse lunge

None (add dumbbells if available)home

Muscles: Quads, glutes, balance

Step back, not out
Both knees to 90 degrees
Drive off the front heel to stand

Used: Sat

assets/reverse-lunge.jpg

Plank shoulder tap

Mathome

Muscles: Core, shoulders

Feet wider for a steadier base
Hips stay perfectly still
Slow taps, no rush

Used: Sat

assets/plank-shoulder-tap.jpg

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

Shopping list

72 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.

Hide staples I already have Show optional items

Does the list match the recipes?

Reconciliation of recipe needs against the shopping list
Item	Needed	Buying	Days	Optional / staple
Red peppers	3 whole	3	Mon, Thu	—
Red onions	2 whole	2	Mon, Fri	—
Brown onions	3 whole	3	Wed, Thu, Sat	—
Courgette	1 whole	1	Mon	—
Cherry tomatoes	300 g	300 g pack	Mon	—
Salad tomatoes	500 g	500 g pack	Fri, Sun	—
Lemons	3 whole	3	Mon, Sun	—
Limes	4 whole	4	Thu, Fri, Sat	—
Flat-leaf parsley	60 g	2 x 30 g pack	Mon, Sun	—
Fresh coriander	30 g	30 g pack	Thu, Fri	—
Fresh basil	30 g	30 g pack	Wed	—
Fresh mint	15 g	30 g pack	Sun	—
Baby spinach	200 g	240 g bag	Mon	—
Aubergines	2 whole	2	Tue	—
Fresh ginger	40 g	1 piece (about 100 g)	Tue, Sat	—
Garlic	9 cloves	1 bulb	Tue, Wed, Sat, Sun	—
Broccoli	300 g	1 head (about 350 g)	Tue	—
Cucumber	1 whole	1	Tue, Sun	—
Spring onions	4 whole	1 bunch	Tue	—
Red or green chillies	2 whole	1 pack	Tue, Fri	optional
Chestnut mushrooms	400 g	2 x 250 g pack	Wed	—
Carrots	280 g	500 g bag	Wed, Fri	—
Butternut squash	1 whole	1 each (about 1 kg)	Thu	—
Green beans	200 g	200 g pack	Thu	—
Sweet potatoes	800 g	1 kg bag	Sat	—
Curly kale	200 g	200 g bag	Sat	—
Cauliflower	1 whole	1 large head	Sun	—
White cabbage	0.5 whole	1 small head	Fri	—
Red cabbage	0.25 whole	1 small head	Sun	—
Pomegranate seeds	80 g	80 g pot	Sun	optional
White miso paste	40 g	100 g tub	Tue	staple
Vegan grated cheese (cheddar-style)	100 g	200 g bag	Fri	optional
Unsweetened soy yoghurt	210 g	500 g pot	Fri, Sun	—
Wholemeal tortilla wraps	8 whole	8-pack	Fri, Sun	—
Chickpeas, 400 g tins	4 tins	4 tins	Mon, Thu, Sun	—
Black beans, 400 g tins	2 tins	2 tins	Fri	—
Kidney beans, 400 g tin	1 tin	1 tin	Sat	—
Green lentils, 400 g tins	2 tins	2 tins	Wed	—
Chopped tomatoes, 400 g tins	3 tins	3 tins	Wed, Sat	—
Sweetcorn, 325 g tin	1 tin	1 tin	Fri	—
Light coconut milk, 400 ml tin	1 tin	1 tin	Thu	—
Tomato puree	60 g	200 g tube	Wed, Sat	staple
Couscous	200 g	500 g pack	Mon	—
Brown rice	480 g	1 kg bag	Tue, Sat	—
Jasmine rice	240 g	1 kg bag	Thu	—
Wholewheat spaghetti	300 g	500 g pack	Wed	—
Bulgur wheat	160 g	500 g pack	Sun	—
Walnut pieces	50 g	100 g bag	Wed	—
Smooth peanut butter (no added sugar)	80 g	340 g jar	Sat	staple
Tahini	40 g	300 g jar	Sun	staple
Sesame seeds	10 g	100 g bag	Tue	staple
Pitted green olives	60 g	160 g jar	Mon	optional
Maple syrup	15 ml	250 ml bottle	Tue	staple
Soy sauce (reduced salt)	45 ml	150 ml bottle	Tue, Thu	staple
Rice vinegar	30 ml	150 ml bottle	Tue	staple
Toasted sesame oil	5 ml	125 ml bottle	Tue	staple
Balsamic vinegar	15 ml	250 ml bottle	Wed	staple
Olive or rapeseed oil	80 ml	500 ml bottle	Mon, Wed, Thu, Fri, Sat, Sun	staple
Vegetable stock cubes	4 whole	1 pack of 10	Mon, Wed, Thu, Sat	staple
Harissa paste	40 g	90 g jar	Mon	—
Thai green curry paste (vegan)	60 g	180 g jar	Thu	—
Nutritional yeast flakes	20 g	125 g tub	Wed	optional · staple
Sugar (any)	2.0 tsp	1 bag	Tue, Thu, Sun	staple
Ground cumin	4.0 tsp	1 jar	Mon, Fri, Sat, Sun	staple
Smoked paprika	3.0 tsp	1 jar	Wed, Fri, Sun	staple
Dried oregano	1.0 tsp	1 jar	Wed	staple
Chilli flakes	1.0 tsp	1 jar	Fri, Sat	staple
Ground coriander	1.5 tsp	1 jar	Sat, Sun	staple
Ground cinnamon	0.75 tsp	1 jar	Sat, Sun	staple
Ground turmeric	0.5 tsp	1 jar	Sun	staple
Salt and black pepper	to season	check stock	Mon, Tue, Wed, Thu, Fri, Sat, Sun	staple
Frozen edamame beans	250 g	500 g bag	Tue	—

Sources and assumptions

Calendar: 28 September to 4 October 2026 was read for travel and busy blocks. No 'travel to' sequence was found. Personal and health-related appointments are shown as busy blocks only.
Weather: Met Office 7-day forecast for Newton Abbot (issued 11:00, 26 September 2026) for Monday to Friday; The Weather Outlook 16-day forecast for the weekend (lower confidence beyond 5 days); AccuWeather 10-day forecast for Faro for the Algarve days.
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 at Chris's request.
Nutrition: general portion-led planning, not medical or clinical advice. Calorie targets are placeholders until TDEE inputs are provided.

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.