Chris's Diet Plan — 13

🎯 This Week's Focus

PRIORITY #1

Sustainable fat loss ⚖️

Around 2,000 kcal/day, high protein, high fibre. Meals fill you up so the deficit feels easy. Weigh in Monday morning, fasted.

VARIETY

Beyond tofu 🌱

New this week: puy lentil bolognese, jackfruit tacos, mushroom stroganoff, seitan wraps, cauliflower steak, chickpea tagine. Bold, different, satisfying.

SCHEDULE

Meat lunches Tue/Thu/Fri 🥩

Wife away Tue–Fri; you have chicken (Tue), steak (Thu), pork (Fri) at lunch. Wednesday: both out, no lunch — just a solid breakfast and a light dinner.

SHOPPING

Tesco or Asda 🛒

Every ingredient is a standard Tesco/Asda shelf item. Click & collect the fresh, pantry staples marked [ROLL] only if you're out.

🍽️ Daily Meal Plan & Recipes

Monday · 13 July

Wife home · Vegan all day for 2 · ~2,010 kcal · ~180 g protein

🌱 VEGAN · 2

Week opener — a comforting, filling day of proper vegan cooking. High-protein overnight oats, a Mediterranean quinoa bowl for lunch and a rich puy lentil bolognese for dinner. No tofu in sight.

🥗 Monday Meals

Breakfast
~07:30

[For 2 · vegan] Berry & almond overnight oats — creamy oats layered with berries, chia and almond butter. Prep the night before, grab and go.

Method (serves 2 · 5 min prep, overnight rest)

Ingredients: 100 g rolled oats, 2 tbsp chia seeds, 30 g vanilla vegan protein powder, 400 ml oat milk, 1 tsp cinnamon, 2 tbsp almond butter, 200 g mixed berries, 1 tbsp maple syrup.

Whisk oats, chia, protein powder, oat milk, cinnamon and maple in a jar.
Divide between two glasses/jars, cover, refrigerate overnight.
Top with berries and a drizzle of almond butter in the morning.

Your portion macros (Chris)

~460 kcal · 28 g protein · 58 g carbs · 14 g fat

~460 kcal
~28 g prot

Lunch
~13:00

[For 2 · vegan] Mediterranean quinoa bowl with roasted veg, chickpeas & lemon-tahini dressing — bright, protein-packed and endlessly customisable.

Method (serves 2 · 30 min)

Ingredients: 150 g quinoa (dry), 1 tin chickpeas (drained), 1 courgette, 1 red pepper, 1 red onion, 150 g cherry tomatoes, 60 g rocket, 30 g kalamata olives; Dressing: 3 tbsp tahini, 1 lemon, 1 garlic clove (grated), 3 tbsp water, salt + pepper.

Roast chopped courgette, pepper, onion, tomatoes and chickpeas with 1 tbsp olive oil, smoked paprika and cumin at 200°C for 22 min.
Cook quinoa in veg stock, 12 min, then fluff.
Whisk tahini, lemon, garlic and water into a pourable dressing.
Assemble bowls: quinoa, roasted veg, rocket, olives, drizzle dressing. Chris ~60%.

Your portion macros (Chris)

~580 kcal · 26 g protein · 74 g carbs · 20 g fat

~580 kcal
~26 g prot

Shake
~16:30 Afternoon shake: 30 g pea protein + 300 ml oat milk + 1 frozen banana. Keeps you full through the afternoon. ~300 kcal
~32 g prot

Dinner
~19:00

[For 2 · vegan] Puy lentil & mushroom bolognese with wholewheat spaghetti — deeply savoury "meaty" ragu, no soy mince or tofu, just lentils and mushrooms doing the heavy lifting.

Method (serves 2 · 30 min)

Ingredients: 1 tin puy/green lentils (drained), 250 g chestnut mushrooms (finely chopped), 1 onion, 2 carrots, 2 celery sticks, 3 garlic cloves, 1 tbsp tomato purée, 1 tin chopped tomatoes, 1 tsp dried oregano, 1 tsp dried thyme, 1 tbsp balsamic vinegar, 1 tbsp soy sauce, 150 g wholewheat spaghetti (dry), 2 tbsp nutritional yeast, fresh basil.

Finely dice onion, carrot and celery. Sweat in 1 tbsp olive oil for 8 min.
Add garlic, mushrooms and purée, cook 6 min until mushrooms release liquid.
Add lentils, tomatoes, herbs, balsamic and soy. Simmer 12 min.
Cook spaghetti al dente. Toss with the ragu, nooch and basil. Chris ~60%.

Your portion macros (Chris)

~670 kcal · 34 g protein · 96 g carbs · 14 g fat

~670 kcal
~34 g prot

Day total (Chris): ~2,010 kcal · ~120 g protein · high fibre

Tuesday · 14 July

Wife away · Solo · Meat lunch · Vegan dinner · ~2,020 kcal

🥩 MEAT LUNCH

Solo day. A quick berry protein smoothie to start, then a proper meat lunch — a lean grilled chicken Greek salad — and a warming Moroccan chickpea & squash tagine for dinner.

🥗 Tuesday Meals

Breakfast
~07:30 [Solo · vegan] Berry protein smoothie — 300 ml oat milk + 30 g pea protein + 100 g frozen berries + 1 banana + 1 tbsp peanut butter + 1 tbsp chia. Blended icy. ~450 kcal
~36 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Grilled chicken Greek salad — juicy grilled chicken over crisp lettuce, cucumber, olives, tomato and red onion with a lemon-oregano dressing. Big flavour, low calorie, ~50 g protein.

Method (Chris solo · 1 portion · 15 min)

Ingredients: 180 g chicken breast, 1 tsp dried oregano, 1 garlic clove, 1 lemon, 1 tbsp olive oil, 1 baby gem lettuce, ½ cucumber, 8 cherry tomatoes, ¼ red onion, 40 g kalamata olives, 30 g reduced-fat feta (optional), salt + pepper.

Butterfly the chicken, rub with oregano, garlic, half the lemon juice, salt and pepper.
Grill or griddle 4–5 min per side until cooked through. Rest, then slice.
Toss chopped lettuce, cucumber, tomatoes, onion and olives with remaining lemon juice and olive oil.
Top with sliced chicken and (optional) crumbled feta.

Macros

~520 kcal · 52 g protein · 14 g carbs · 26 g fat

~520 kcal
~52 g prot

Shake
~16:30 Afternoon shake: 30 g pea protein + 300 ml oat milk. Simple protein top-up. ~250 kcal
~30 g prot

Dinner
~19:00

[Solo · vegan] Moroccan chickpea & butternut squash tagine with couscous — fragrant, spiced stew with sweet squash, plump chickpeas and dried apricots. One pot, big portion, deeply satisfying.

Method (Chris solo · 1 big portion + leftovers · 30 min)

Ingredients: 1 tin chickpeas (drained), 300 g butternut squash (diced, use pre-cut Tesco/Asda pack), 1 onion, 2 garlic cloves, 1 tin chopped tomatoes, 1 tsp ras el hanout, 1 tsp cumin, 1 tsp cinnamon, 40 g dried apricots (chopped), 200 ml veg stock, 60 g couscous, handful spinach, coriander, lemon.

Fry onion in 1 tbsp olive oil for 5 min. Add garlic and spices, 1 min.
Add squash, chickpeas, tomatoes, apricots and stock. Simmer 18 min until squash is tender.
Stir in spinach to wilt. Season, finish with coriander and lemon.
Cook couscous with boiling water (cover 5 min). Serve tagine over couscous.

Macros

~600 kcal · 24 g protein · 96 g carbs · 12 g fat

~600 kcal
~24 g prot

Snack
~21:00 200 g soya yoghurt + 1 tbsp mixed seeds + a few berries. Casein-like protein before bed. ~200 kcal
~14 g prot

Day total (Chris): ~2,020 kcal · ~156 g protein

Wednesday · 15 July

Both out for lunch · No lunch · Vegan solo dinner · ~1,780 kcal

🚫 NO LUNCH

Both out over lunch — skip lunch entirely. To keep the day fuelled without overshooting, breakfast is bigger and more filling, there's a mid-afternoon shake, then a proper mushroom & lentil stroganoff for dinner. Hydrate hard during the day.

🥗 Wednesday Meals

Breakfast
~07:30
bigger

[Solo · vegan] Loaded protein porridge — creamy oats topped with banana, peanut butter, blueberries and toasted seeds. Bigger portion to carry you through a no-lunch day.

Method (Chris solo · 8 min)

Ingredients: 80 g rolled oats, 350 ml oat milk, 25 g vegan vanilla protein powder, 1 banana, 1 tbsp peanut butter, 60 g blueberries, 1 tbsp mixed seeds (pumpkin, sunflower), pinch cinnamon.

Cook oats in oat milk over medium heat, stirring, until creamy (~5 min).
Off the heat, stir in protein powder and cinnamon.
Top with sliced banana, blueberries, peanut butter and seeds.

Macros

~640 kcal · 40 g protein · 82 g carbs · 18 g fat

~640 kcal
~40 g prot

Shake
~13:00 [No lunch] Big shake to bridge the gap: 40 g pea protein + 400 ml oat milk + 1 banana + 1 tbsp almond butter + handful spinach. Blended icy — surprisingly filling. ~430 kcal
~42 g prot

Snack
~16:30 1 apple + 30 g mixed nuts. Crunchy, portable, no cooking. ~250 kcal
~7 g prot

Dinner
~19:00

[Solo · vegan] Creamy mushroom & lentil stroganoff with brown rice — deeply savoury mushrooms and lentils in a garlicky, tarragon-scented cashew cream. Restaurant-quality, no tofu, ~25 min.

Method (Chris solo · 25 min)

Ingredients: 300 g mixed mushrooms (chestnut + button), 1 tin green lentils (drained), 1 onion, 3 garlic cloves, 1 tbsp Dijon mustard, 1 tbsp smoked paprika, 200 ml oat cream (or 3 tbsp cashew butter + 150 ml water), 1 tbsp soy sauce, splash white wine vinegar, 80 g brown rice (dry), parsley, black pepper.

Cook brown rice according to pack.
Fry sliced onion in 1 tbsp olive oil, 6 min. Add garlic and paprika, 1 min.
Add sliced mushrooms, cook hard for 8 min until deeply golden.
Stir in mustard, soy, vinegar and lentils. Add oat cream, simmer 4 min.
Finish with parsley and pepper. Serve over brown rice.

Macros

~630 kcal · 32 g protein · 80 g carbs · 20 g fat

~630 kcal
~32 g prot

Eve shake
~22:00 Optional if hungry: 20 g pea protein + 200 ml oat milk. Skip if satisfied. ~200 kcal
~22 g prot

Day total (Chris): ~1,780 kcal (without eve shake) · ~120 g protein — deficit day

Thursday · 16 July

Wife away · Solo · Meat lunch · Vegan dinner · ~2,000 kcal

🥩 MEAT LUNCH

Steak day. A lean cut over a big peppery rocket salad for lunch, then jackfruit tacos for dinner — the pulled "meat" texture without any tofu or soy mince.

🥗 Thursday Meals

Breakfast
~07:30 [Solo · vegan] Overnight oats — 60 g oats + 250 ml oat milk + 25 g vegan protein + 1 tbsp chia + grated pear + cinnamon. Prep the night before. ~430 kcal
~32 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Seared sirloin steak with rocket, tomato, balsamic & new potatoes — lean, iron-rich, and it feels like a proper meal. 25-minute cook.

Method (Chris solo · 25 min)

Ingredients: 180 g lean sirloin or rump steak (Tesco/Asda "5% fat" range), 200 g baby new potatoes, 60 g rocket, 100 g cherry tomatoes (halved), ¼ red onion (thin), 1 tbsp balsamic vinegar, 1 tbsp olive oil, 15 g Parmesan or vegan hard cheese shavings (optional), salt + pepper, garlic powder.

Boil new potatoes 15 min until tender. Halve and toss with a drizzle of olive oil, salt and garlic powder.
Season steak generously. Sear in a hot pan 3 min per side for medium-rare. Rest 5 min, then slice.
Toss rocket, tomatoes and onion with balsamic and remaining olive oil.
Plate salad, top with sliced steak and potatoes. Shave cheese over the top.

Macros

~600 kcal · 50 g protein · 42 g carbs · 24 g fat

~600 kcal
~50 g prot

Shake
~16:30 Afternoon shake: 30 g pea protein + 300 ml oat milk + 1 banana. ~320 kcal
~32 g prot

Dinner
~19:00

[Solo · vegan] Pulled BBQ jackfruit tacos with avocado slaw & lime — smoky, "pulled pork"-style jackfruit stuffed into tortillas with crunchy slaw. All Tesco/Asda ingredients, no tofu, ~20 min.

Method (Chris solo · 3 tacos · 20 min)

Ingredients: 1 tin young green jackfruit in water (drained, cores trimmed), 3 tbsp BBQ sauce, 1 tsp smoked paprika, 1 tsp cumin, 1 garlic clove, 3 small tortillas (Tesco/Asda 6-inch); Slaw: 100 g red cabbage, 1 carrot, ½ avocado, 1 tbsp vegan mayo, 1 lime, coriander.

Squeeze jackfruit dry, shred with two forks or your hands.
Fry garlic in 1 tsp oil, add jackfruit + spices + BBQ sauce + splash water. Cook 10 min, breaking up further until it looks pulled.
Slaw: shred cabbage and carrot, toss with mayo, lime juice and coriander. Slice the avocado.
Warm tortillas. Fill with BBQ jackfruit, slaw and avocado. Extra lime.

Macros

~500 kcal · 12 g protein · 74 g carbs · 18 g fat

~500 kcal
~12 g prot

Snack
~21:00 150 g soya yoghurt + 1 tbsp pumpkin seeds. Lifts the day's protein back up after the low-protein jackfruit dinner. ~150 kcal
~12 g prot

Day total (Chris): ~2,000 kcal · ~138 g protein

Friday · 17 July

Wife away · Solo · Meat lunch · Vegan dinner · ~2,010 kcal

🥩 MEAT LUNCH

End of the working week. Lean pork medallions with a rainbow of roasted veg for lunch, then a coconutty butter bean & spinach curry that feels indulgent but stays on plan.

🥗 Friday Meals

Breakfast
~07:30 [Solo · vegan] Peanut butter & banana overnight oats — 60 g oats + 250 ml oat milk + 25 g vegan protein + 1 tbsp PB + banana + cinnamon. Prep the night before. ~460 kcal
~32 g prot

Lunch
~13:00
[Solo · meat]

[Solo · Meat] Honey-mustard pork tenderloin medallions with roasted veg — sweet-savoury glazed pork over roasted courgette, pepper and red onion. Very lean, ~52 g protein.

Method (Chris solo · 25 min)

Ingredients: 180 g pork tenderloin (sliced into 2 cm medallions), 1 tbsp Dijon mustard, 1 tsp honey (or maple), 1 courgette, 1 red pepper, 1 red onion, 100 g cherry tomatoes, 1 tsp dried thyme, 1 tbsp olive oil, salt + pepper.

Chop veg, toss with olive oil, thyme, salt and pepper. Roast at 200°C for 20 min.
Mix Dijon and honey. Season pork medallions well.
Sear pork in a hot pan 2 min per side. Brush with mustard-honey glaze, cook 1 more min until sticky and cooked through.
Plate roasted veg, top with pork.

Macros

~530 kcal · 52 g protein · 34 g carbs · 18 g fat

~530 kcal
~52 g prot

Shake
~16:30 Afternoon shake: 30 g pea protein + 300 ml oat milk + 1 banana. ~320 kcal
~32 g prot

Dinner
~19:00

[Solo · vegan] Butter bean & spinach coconut curry with brown basmati — silky, creamy, mildly spiced. Butter beans are the star (~19 g protein per tin) and it comes together in 20 min.

Method (Chris solo · 20 min)

Ingredients: 1 tin butter beans (drained), 1 tin light coconut milk, 200 g spinach, 1 onion, 3 garlic cloves, 1 thumb ginger, 1 tbsp tikka or medium curry paste (Patak's — Tesco/Asda), 1 tsp garam masala, 1 tin chopped tomatoes, 60 g brown basmati rice (dry), coriander, lime.

Cook brown basmati per pack.
Fry onion in 1 tsp oil 5 min. Add grated garlic, ginger and curry paste, 1 min.
Add tomatoes, coconut milk, garam masala and butter beans. Simmer 10 min.
Stir in spinach to wilt. Finish with coriander and lime. Serve over rice.

Macros

~550 kcal · 22 g protein · 72 g carbs · 20 g fat

~550 kcal
~22 g prot

Snack
~21:00 1 orange + 20 g dark chocolate (85%). Small treat to end the week. ~150 kcal
~2 g prot

Day total (Chris): ~2,010 kcal · ~140 g protein

Saturday · 18 July

Wife home · Vegan all day for 2 · ~2,020 kcal

🌱 VEGAN · 2

Weekend cooking. Smashed avocado on sourdough with garlicky mushrooms to start, seitan wraps with roasted pepper hummus for lunch, then a proper cauliflower steak dinner with romesco sauce — big, hearty, no tofu.

🥗 Saturday Meals

Breakfast
~08:30

[For 2 · vegan] Smashed avocado & garlic mushrooms on sourdough — buttery avocado, deeply savoury mushrooms, chilli flakes, lemon. Café-quality at home in 12 min.

Method (serves 2 · 12 min)

Ingredients: 2 large avocados, 4 thick slices sourdough (Tesco/Asda bakery), 300 g chestnut mushrooms (sliced), 2 garlic cloves, 1 tbsp olive oil, 1 lemon, chilli flakes, 30 g pumpkin seeds (toasted), fresh parsley, salt + pepper.

Fry mushrooms in olive oil over high heat, 6 min. Add garlic in last minute.
Toast sourdough. Mash avocado with lemon, salt and pepper.
Spread avocado on toast, top with mushrooms, seeds, parsley and chilli flakes. Chris ~60%.

Your portion macros (Chris)

~560 kcal · 22 g protein · 54 g carbs · 30 g fat

~560 kcal
~22 g prot

Lunch
~13:00

[For 2 · vegan] Seitan & roasted red pepper hummus wraps — pan-fried seitan strips (Tesco/Asda "The Meatless Farm" or similar), roasted pepper hummus, rocket, cucumber. High protein, filling, ready in 15 min.

Method (serves 2 · 15 min)

Ingredients: 200 g seitan strips (or vegan "chicken" pieces — Tesco Plant Chef / Asda Plant Based), 2 tsp smoked paprika, 4 large wholewheat wraps, 4 tbsp red pepper hummus, 60 g rocket, ½ cucumber, ¼ red onion, 1 tsp olive oil, lemon, salt + pepper.

Toss seitan with paprika, salt and pepper. Pan-fry in olive oil, 6 min until golden.
Warm wraps briefly. Spread each with hummus.
Layer with seitan, rocket, sliced cucumber and onion. Squeeze of lemon, roll up. Chris ~60% (3 wraps to 1).

Your portion macros (Chris)

~600 kcal · 42 g protein · 62 g carbs · 18 g fat

~600 kcal
~42 g prot

Shake
~16:30 Afternoon shake: 30 g pea protein + 300 ml oat milk + 1 banana. ~320 kcal
~32 g prot

Dinner
~19:00

[For 2 · vegan] Roasted cauliflower steaks with romesco sauce, quinoa & charred tenderstem — restaurant-plated, deeply savoury, gorgeous. The showstopper of the week, no tofu.

Method (serves 2 · 35 min)

Total ingredients: 1 large cauliflower (sliced into 4 thick "steaks"), 1 tbsp olive oil, 1 tsp smoked paprika, 1 tsp cumin; Romesco: 2 roasted red peppers (jar — Tesco/Asda), 40 g toasted almonds, 1 garlic clove, 1 tbsp red wine vinegar, 2 tbsp olive oil, 1 tsp smoked paprika, salt; 120 g quinoa (dry), 200 g tenderstem broccoli, 1 tin chickpeas (drained), parsley.

Brush cauliflower steaks with oil, paprika and cumin. Roast at 220°C for 25 min, flipping halfway.
Cook quinoa in veg stock, 12 min.
Blitz romesco ingredients in a mini chopper until smooth-ish.
Toss chickpeas with a little oil and paprika, roast with cauliflower for the last 15 min.
Char tenderstem in a dry pan 4 min with a splash of water.
Plate quinoa, cauliflower steaks, chickpeas, tenderstem. Spoon romesco over. Parsley. Chris ~60%.

Your portion macros (Chris)

~640 kcal · 28 g protein · 72 g carbs · 26 g fat

~640 kcal
~28 g prot

Day total (Chris): ~2,120 kcal · ~124 g protein

Sunday · 19 July

Wife home · Vegan all day for 2 · ~2,050 kcal · Weekly meal prep PM

🌱 VEGAN · 2

Sunday roast, vegan style — a proper mushroom & lentil Wellington with all the trimmings. Fluffy pancakes for breakfast, a rainbow Buddha bowl for lunch, and time in the afternoon to batch a red lentil soup for the wife's Tue–Thu travel lunches.

🥗 Sunday Meals

Breakfast
~09:00

[For 2 · vegan] Fluffy vegan protein pancakes with berries & maple — a proper Sunday breakfast that still hits protein.

Method (serves 2 · 15 min)

Total ingredients: 120 g self-raising flour, 50 g vegan vanilla protein powder, 1 tsp baking powder, 1 mashed banana, 300 ml oat milk, 1 tbsp maple syrup + more for drizzle; Topping: 200 g mixed berries, 2 tbsp coconut yoghurt.

Whisk dry ingredients. Stir in banana, oat milk and maple to a thick batter.
Cook in a non-stick pan over medium heat, 2 min per side, until golden and puffed.
Stack, top with berries, coconut yoghurt and maple. Chris ~60% of the stack.

Your portion macros (Chris)

~520 kcal · 34 g protein · 74 g carbs · 8 g fat

~520 kcal
~34 g prot

Lunch
~13:00

[For 2 · vegan] Rainbow Buddha bowl — roasted sweet potato, brown rice, kale, edamame, red cabbage, avocado & a punchy peanut-lime dressing. Nutrient-dense powerhouse.

Method (serves 2 · 35 min)

Total ingredients: 2 sweet potatoes (cubed), 150 g brown rice (dry), 100 g kale (shredded), 200 g frozen edamame, 100 g red cabbage (shredded), 1 avocado, 1 carrot (ribboned); Dressing: 2 tbsp peanut butter, 1 tbsp soy sauce, 1 lime, 1 tsp maple, 1 tsp grated ginger, 3 tbsp water.

Toss sweet potato with olive oil, smoked paprika, salt. Roast at 200°C for 25 min.
Cook brown rice. Boil edamame 4 min, drain.
Massage kale with a squeeze of lemon and a pinch of salt to soften.
Whisk dressing ingredients until pourable.
Assemble bowls — rice base, then arrange each element in wedges. Sliced avocado on top. Drizzle dressing. Chris ~60%.

Your portion macros (Chris)

~640 kcal · 26 g protein · 82 g carbs · 22 g fat

~640 kcal
~26 g prot

Shake
~16:30 Afternoon shake: 30 g pea protein + 300 ml oat milk + 1 banana. Sipped during the batch cook. ~320 kcal
~32 g prot

Dinner
~19:00

[For 2 · vegan] Mushroom, chestnut & puy lentil Wellington with roasted carrots, parsnips & gravy — vegan Sunday roast. Uses ready-rolled puff pastry (check the packet — Jus-Rol at Tesco/Asda is vegan). No tofu.

Method (serves 2 · 1 h · leftovers Monday)

Total ingredients: 1 sheet vegan puff pastry (Jus-Rol), 300 g chestnut mushrooms, 1 tin puy lentils (drained), 100 g cooked chestnuts (Merchant Gourmet — Tesco/Asda), 1 onion, 2 garlic cloves, 2 tbsp tomato purée, 1 tbsp soy sauce, 1 tsp dried thyme, 1 tbsp oat milk (glaze); 3 carrots, 2 parsnips, 1 tbsp olive oil, salt + pepper; Gravy: 1 vegan stock cube (Kallo), 1 tbsp gravy granules (Bisto veg), 300 ml water.

Blitz mushrooms, chestnuts, onion and garlic in a food processor to a rough mince.
Fry mixture in 1 tbsp oil for 12 min until dry-ish. Add lentils, purée, soy, thyme. Cook 3 min. Cool.
Roll pastry, spoon filling into a log down the centre, wrap and seal. Score the top, brush with oat milk.
Bake at 200°C for 30 min until golden.
Meanwhile, toss carrots and parsnips in oil, roast at 200°C for 30 min.
Whisk gravy per pack. Slice Wellington, serve with roast veg and gravy. Chris ~60%.

Your portion macros (Chris)

~570 kcal · 22 g protein · 62 g carbs · 24 g fat

~570 kcal
~22 g prot

Day total (Chris): ~2,050 kcal · ~114 g protein

🍲 BATCH COOK — wife's travel-week lunches

A pot of spiced red lentil, carrot & coconut soup — 4 boxed portions for the wife's Tue–Fri travel lunches. Warming, cheap, protein-rich, freezer-friendly.

Ingredients: 300 g red lentils (rinsed), 4 carrots (chopped), 1 onion, 3 garlic cloves, 1 thumb ginger, 1 tin light coconut milk, 1 tbsp mild curry powder, 1 tsp turmeric, 1 tsp cumin, 1.2 L veg stock, 1 tbsp olive oil, 1 lemon, coriander.
Method: Sweat onion in oil 5 min. Add garlic, ginger and spices, 1 min. Add carrots, lentils, coconut milk and stock. Simmer 25 min until lentils collapse. Blend smooth, finish with lemon and coriander. Cool, portion into 4 containers, fridge or freeze.

🛒 Tesco / Asda Shopping List · 13–19 July

Sized for shared "for 2" meals Mon/Sat/Sun + solo Tue–Fri, no lunch Wed. Tofu-free — protein from lentils, chickpeas, beans, seitan, jackfruit & mushrooms. Items tagged [ROLL] are staples — only buy if you're out. Tap any item to tick it off.

🥦 Produce

Red / mixed peppers 4 (Mon quinoa, Fri pork, spare)
Courgettes 2 (Mon quinoa, Fri pork)
Butternut squash — pre-cut pack 300 g (Tue tagine)
Cauliflower 1 large (Sat steaks)
Tenderstem broccoli 200 g (Sat)
Chestnut mushrooms 850 g (Mon bolognese, Wed stroganoff, Sat brunch, Sun Wellington)
Kale 100 g bag (Sun Buddha bowl)
Red cabbage ½ (Thu tacos, Sun Buddha bowl)
Baby gem lettuce 1 (Tue Greek salad)
Rocket 2 × 60 g bags (Mon, Thu steak, Sat wraps)
Spinach 2 × 200 g bags (Tue, Fri curry)
Cucumber 1 (Tue, Sat wraps)
Cherry tomatoes 3 punnets (Mon, Tue, Thu, Fri)
Avocados 4 (Sat brunch ×2, Thu tacos, Sun Buddha)
Sweet potatoes 2 (Sun Buddha bowl)
New potatoes 200 g (Thu steak)
Carrots 10 (Mon bolognese, Thu slaw, Sun Buddha + Wellington + soup batch)
Parsnips 2 (Sun roast)
Celery 1 small bunch (Mon bolognese)
Bananas large bunch ~10 (shakes, oats, pancakes)
Pears 1 (Thu oats)
Apples 2 (Wed snack)
Mixed berries — fresh or frozen 2 × 300 g (Mon, Sun, snacks)
Blueberries 150 g (Wed porridge)
Oranges 1 (Fri snack)
Lemons 4 · Limes 3 (Thu, Fri, Sun)
Red onions 4 · Brown onions 5 (across the week)
Garlic 2 bulbs · Fresh ginger 1 thumb
Fresh herbs — parsley, coriander, basil 1 pack each
Frozen edamame 500 g bag (Sun Buddha bowl)

💪 Plant proteins (tofu-free)

Seitan strips OR vegan "chicken" pieces 200 g — Tesco Plant Chef / Asda Plant Based (Sat wraps)
Young green jackfruit in water 1 tin (Thu tacos)
Tinned puy or green lentils 3 tins (Mon bolognese, Wed stroganoff, Sun Wellington)
Dried red lentils 300 g (Sun soup batch)
Tinned chickpeas 3 tins (Mon quinoa, Tue tagine, Sat cauli)
Tinned butter beans 1 tin (Fri curry)
Cooked chestnuts 180 g pouch — Merchant Gourmet (Sun Wellington)

🥩 Meat & fish (Tue/Thu/Fri lunch only)

Chicken breast 180 g (Tue Greek salad)
Lean sirloin or rump steak 180 g — 5% fat (Thu)
Pork tenderloin 180 g (Fri)

🌾 Grains & carbs

Rolled porridge oats 1 bag (breakfasts)
Quinoa 1 bag (Mon, Sat)
Brown rice 1 bag (Wed, Sun)
Brown basmati rice 1 bag (Fri)
Couscous 1 small pack (Tue tagine)
Wholewheat spaghetti 1 pack (Mon bolognese)
Wholewheat wraps — large 1 pack (Sat wraps)
Small tortillas — 6 inch 1 pack (Thu tacos)
Sourdough loaf 1 (Sat brunch)
Self-raising flour 1 bag (Sun pancakes)
Ready-rolled vegan puff pastry 1 sheet — Jus-Rol (Sun Wellington)

🥛 Dairy alts & fridge

Oat milk 4 × 1 L (shakes, oats, pancakes, curry)
Soya yoghurt large tub (Tue, Thu snacks)
Coconut yoghurt small pot (Sun pancakes)
Oat cream OR cashew butter 1 (Wed stroganoff)
Vegan mayo 1 jar (Thu slaw)
Reduced-fat feta — optional 1 small block (Tue Greek salad)
Parmesan OR vegan hard cheese optional (Thu steak)
Red pepper hummus 1 tub (Sat wraps)

🫙 Pantry

Chopped tomatoes 3 tins (Mon, Tue, Fri)
Light coconut milk 2 tins (Fri, Sun batch)
Roasted red peppers in a jar 1 jar (Sat romesco)
Kalamata olives 1 jar (Mon, Tue)
Dried apricots 100 g (Tue tagine)
Toasted flaked or whole almonds 100 g (Sat romesco)
Tahini 1 jar (Mon dressing)
BBQ sauce 1 bottle (Thu jackfruit)
Tikka or medium curry paste — Patak's 1 jar (Fri curry)
Mild curry powder 1 jar (Sun soup batch)
Vegan gravy granules — Bisto veg 1 (Sun Wellington)
Dark chocolate 85% 1 bar (Fri snack)
Peanut butter · almond butter [ROLL]
Chia seeds · pumpkin & sunflower seeds [ROLL]
Mixed nuts [ROLL] (Wed snack)
Olive oil · rapeseed oil [ROLL]
Soy sauce / tamari · balsamic · red wine vinegar · white wine vinegar [ROLL]
Dijon mustard · tomato purée · maple syrup · honey [ROLL]
Nutritional yeast (nooch) · vegetable stock cubes [ROLL]

💊 Supplements

Vegan pea protein powder — vanilla daily shakes — check stock
Vitamin B12 [ROLL] (important on vegan-heavy days)
Vitamin D3 (vegan) [ROLL]
Algae Omega-3 [ROLL]
Electrolyte tablets [ROLL] (warm days)

🌶️ Spices & dried

Smoked paprika [ROLL] (used almost daily)
Ground cumin [ROLL]
Ras el hanout [ROLL] (Tue tagine)
Garam masala [ROLL] (Fri)
Ground turmeric [ROLL] (Sun soup)
Ground cinnamon [ROLL] (oats, tagine, pancakes)
Dried oregano · thyme [ROLL]
Chilli flakes [ROLL]
Garlic powder [ROLL] (Thu steak)
Sea salt & black pepper [ROLL]

📦 Notes: Every item on this list is a standard Tesco or Asda shelf product. For the Sunday Wellington, check the puff pastry — Jus-Rol ready-rolled sheets are vegan. Vegan "chicken" pieces are sold under Tesco's Plant Chef and Asda's Plant Based ranges (choose whichever is in stock). Jackfruit tins are in the world-food aisle. Wednesday has no lunch for both of you — no need to shop for it. The Sunday batch soup covers the wife's Tue–Fri travel lunches, so no additional prep required midweek.

🥗 DIET DASHBOARD

🎯 This Week's Focus

🍽️ Daily Meal Plan & Recipes

🥗 Monday Meals

Method (serves 2 · 5 min prep, overnight rest)

Your portion macros (Chris)

Method (serves 2 · 30 min)

Your portion macros (Chris)

Method (serves 2 · 30 min)

Your portion macros (Chris)

🥗 Tuesday Meals

Method (Chris solo · 1 portion · 15 min)

Macros

Method (Chris solo · 1 big portion + leftovers · 30 min)

Macros

🥗 Wednesday Meals

Method (Chris solo · 8 min)

Macros

Method (Chris solo · 25 min)

Macros

🥗 Thursday Meals

Method (Chris solo · 25 min)

Macros

Method (Chris solo · 3 tacos · 20 min)

Macros

🥗 Friday Meals

Method (Chris solo · 25 min)

Macros

Method (Chris solo · 20 min)

Macros

🥗 Saturday Meals

Method (serves 2 · 12 min)

Your portion macros (Chris)

Method (serves 2 · 15 min)

Your portion macros (Chris)

Method (serves 2 · 35 min)

Your portion macros (Chris)

🥗 Sunday Meals

Method (serves 2 · 15 min)

Your portion macros (Chris)

Method (serves 2 · 35 min)

Your portion macros (Chris)

Method (serves 2 · 1 h · leftovers Monday)

Your portion macros (Chris)

🛒 Tesco / Asda Shopping List · 13–19 July