Seven days, built around one breakfast with five toppings, two rotating packed lunches and seven dinners you both eat. Every figure below is computed from USDA FoodData Central against the weighed quantities in each recipe — nothing here is estimated by eye.
Against the targets
Weekly average
kcal
Protein
Fibre
Sodium
Potassium
Sat fat
Nikki
16891550–1760
109 g≥ 100 g
38 g≥ 30 g
668 mgas low as practical
4561 mg≥ 3000 mg
9 g—
Ian
29502850–3150
168 g≥ 140 g
45 g≥ 30 g
1873 mg—
6201 mg—
30 g—
On fibre. Nikki lands at 40 g a day and Ian at 47 g, against a 30 g target. Both are deliberately above the target and deliberately below where an all-legume plan drifts to — past roughly 50 g you buy bloating and reduced zinc and iron absorption without buying any more benefit. If neither of you is eating this way already, leave the seeds off for the first three days.
On potassium. Nikki's 4,600 mg is well above the 3,000 mg target and that is the point — it is one of the better-evidenced dietary levers on blood pressure, and there is no upper limit for potassium from food with normal kidney function. One exception, worth settling before Monday: if Nikki is on an ACE inhibitor (ramipril, lisinopril), an ARB (losartan, candesartan) or a potassium-sparing diuretic (spironolactone, amiloride), or has any reduced kidney function, this much potassium is a conversation with her GP first. Those drugs retain potassium by design.
On eggs. Eggs appear in exactly one place — Ian's mid-morning plate, cooked and eaten on his own. Nothing Nikki eats shares a pan, board or utensil with them without a wash in between.
Sunday prep · about two hours
Put the oven on at 200C fan and get two large trays going: one of courgette, pepper, aubergine and red onion in olive oil and black pepper for the lentil boxes, one of baking potatoes pricked and set straight on the shelf. Roast the veg 25–30 minutes, the potatoes about an hour.
While they roast, boil the puy lentils (25 minutes) and the red lentils for the dhal in separate pans. Drain the puy lentils and spread them on a tray to cool fast — this is what stops a boxed salad going sour by Wednesday.
Make the full pot of dhal. Half is Monday's dinner, half goes into boxes.
Make the black bean chilli for the jacket potatoes. It keeps five days and improves on day two.
Press and roast the tofu for the chilli — two blocks at once, one for the chilli, one for Thursday's stir-fry.
Boil the edamame for the boxes and Friday's snack, cool under the cold tap, portion into pots.
Assemble Monday, Tuesday and Wednesday's lunch boxes. Dressings go in separate pots — a dressed salad box on Wednesday morning is a wet salad box by Wednesday lunchtime.
Make Monday and Tuesday's overnight oats. Weigh 20 g of almonds into a pot for Wednesday's snack while the scales are out.
Wednesday evening · about forty minutes
Make Wednesday, Thursday and Friday's overnight oats in one go.
Assemble Thursday and Friday's lunch boxes from the chilli and the remaining roast veg and lentils.
Bake two more potatoes for Thursday's lunch if Sunday's have run out.
Take Friday's pork and Saturday's prawns out of the freezer if they are frozen.
Tip 35 g oats, 4 g chia seeds and 170 g skyr into a leakproof box.
Pour over 60 g semi-skimmed milk and stir until no dry oats remain — it should look wetter than you want it; the oats drink the rest overnight.
Seal and refrigerate at least 6 hours. Made Sunday, it keeps to Wednesday; make Monday and Wednesday batches for the full week.
In the morning, top with 80 g blueberries and 12 g flaked almonds. Do not add the topping the night before or it bleeds into the oats.
One portion399kcal28 gprotein8 gfibre108 mgsodium638 mgpotassium
LunchBoth
Puy lentil, roast vegetable and tahini box
Nikki: one portion · Ian: one portion
Per portion
Dried green/puy lentils (dry weight)35 g
Courgette60 g
Red pepper60 g
Aubergine40 g
Onion40 g
Olive oil5 g
Baby spinach30 g
Tomatoes60 g
Cucumber50 g
Frozen edamame35 g
Pumpkin seeds5 g
Tahini8 g
Lemon juice12 g
Flat-leaf parsley5 g
Brown rice, cooked90 g
Method
Rinse 35 g puy lentils per portion, cover with plenty of unsalted water, bring to the boil and simmer 20-25 minutes until tender but not collapsing. Drain and spread on a tray to cool fast.
Heat the oven to 200C fan. Cut the courgette, pepper, aubergine and onion into 2 cm pieces, toss with the olive oil and a good grind of black pepper — no salt — and roast 25-30 minutes, turning once.
Boil the edamame 4 minutes, drain, cool under the cold tap.
Whisk the tahini with the lemon juice and 2-3 tsp cold water until it loosens into a pourable dressing. It will seize before it loosens; keep going.
Stir 90 g of cooked brown rice per portion through the lentils. It bulks the box out without the fibre another spoon of pulses would bring.
Layer into the box: lentils and roast veg at the bottom, then edamame, halved tomatoes, sliced cucumber, spinach on top. Keep the dressing in a separate small pot.
Dress and add the pumpkin seeds and torn parsley at the desk, not in the morning.
One portion474kcal22 gprotein13 gfibre49 mgsodium1405 mgpotassium
SnackNikki only
Skyr with blueberries and pumpkin seeds
Nikki: one portion
Per portion
Arla skyr natural 0% fat150 g
Blueberries55 g
Pumpkin seeds8 g
Method
Assemble in a small box in the morning; the seeds go on at the last minute or they soften.
One portion171kcal19 gprotein2 gfibre70 mgsodium332 mgpotassium
DinnerBoth
Red lentil and vegetable dhal with brown rice
Nikki: one portion · Ian: one portion
Per portion
Dried red lentils (dry weight)30 g
Chopped tomatoes, no added salt (tinned)150 g
Onion60 g
Carrots50 g
Baby spinach70 g
Fresh ginger10 g
Garlic3 cloves9 g
Ground cumin2 tsp4.2 g
Smoked paprika1 tsp2.3 g
Olive oil8 g
Brown rice, cooked105 g
Fresh coriander8 g
Lemon juice10 g
Tofoo Naked tofu½ block of Tofoo140 g
Method
Soften the diced onion and carrot in the oil for 10 minutes over a medium heat — this is the flavour base, so give it the full time.
Add the grated ginger, garlic, cumin and paprika and fry 1 minute.
Add the rinsed red lentils, the tinned tomatoes and 500 ml water per two portions. Bring to the boil, then simmer 25-30 minutes, stirring occasionally so it does not catch, until the lentils have collapsed completely.
Stir in the spinach until it wilts, then the lemon juice — the acid at the end is what makes an unsalted dhal taste finished.
Cube half a block of Tofoo per portion and stir it in for the last 5 minutes. It disappears into the dhal and is what carries this meal to Nikki's protein target without another ladle of lentils.
Serve on brown rice with coriander. Makes double: half tonight, half into boxes for Monday.
One portion643kcal39 gprotein16 gfibre162 mgsodium1851 mgpotassium
ExtraIan only
Scrambled eggs on sourdough with cheddar
Ian: one portion
Per portion
Eggs (Ian only)2 medium eggs100 g
Mature cheddar (Ian only)20 g
White sourdough loaf60 g
Olive oil4 g
Spring onions10 g
Method
Two eggs beaten with black pepper, no milk. Cook them low and slow in the oil, pulling the pan off the heat while they still look underdone — they set on the way to the plate.
Grate the cheddar in at the very end so it melts rather than cooks.
On a toasted slice of sourdough with the spring onion over the top.
This is Ian's meal only. Nikki's egg allergy means the pan, spatula and board want washing before they touch her food, and the same goes for the cheddar knife if it has been near the eggs.
One portion413kcal23 gprotein2 gfibre538 mgsodium241 mgpotassium
ExtraIan only
Evening milk shake
Ian: one portion
Per portion
Semi-skimmed milk400 g
Banana½ banana60 g
100% peanut butter, no salt15 g
Honey15 g
Method
Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
If the day has run short on protein, 20 g of whey puts about 16 g back. Most days the plan does not need it.
A Plenny shake swaps in here — check the pouch's own figures rather than these; they differ between Plenny versions and are not in the database behind this plan.
One portion357kcal18 gprotein2 gfibre180 mgsodium906 mgpotassium
ExtraIan only
Latte
Ian: 2 portions
Per portion
Whole milk175 g
Method
A double shot with 175 ml steamed whole milk — the taste Ian actually wants, and at this size it fits the plan without pushing the saturated fat anywhere awkward.
One portion107kcal6 gprotein0 gfibre75 mgsodium231 mgpotassium
ExtraIan only
Sourdough with peanut butter
Ian: one portion
Per portion
White sourdough loaf90 g
100% peanut butter, no salt30 g
Method
Two slices of the sourdough, toasted, peanut butter on while it is still hot. White sourdough rather than wholemeal here is deliberate — it is where a chunk of Ian's fibre came off.
One portion404kcal15 gprotein5 gfibre401 mgsodium275 mgpotassium
ExtraNikki only
Plant sterol drink
Nikki: one portion
Per portion
Benecol yoghurt drink (67.5 ml bottle)67.5 g
Method
One bottle a day, with or just after a meal — sterols work by competing with cholesterol for absorption, so they do almost nothing taken on an empty stomach.
2 g of plant sterols a day is the dose the LDL evidence is built on; one mini drink is that dose. A second bottle adds very little.
One portion32kcal1 gprotein0 gfibre8 mgsodium0 mgpotassium
Same base as Monday: 35 g oats, 4 g chia, 170 g skyr, 60 g milk, stirred and refrigerated overnight.
In the morning slice half a banana over the top and add 12 g peanut butter, loosened with a teaspoon of hot water so it ripples through rather than sitting in a lump.
One portion410kcal29 gprotein7 gfibre110 mgsodium770 mgpotassium
LunchBoth
Jacket potato with smoky black bean chilli
Nikki: one portion · Ian: one portion
Per portion
Potatoes, skin on145 g
Black beans, no-added-salt tin, drained42 g
Chopped tomatoes, no added salt (tinned)100 g
Red pepper50 g
Onion40 g
Garlic2 cloves6 g
Ground cumin1 tsp2.1 g
Smoked paprika1½ tsp3.5 g
Olive oil5 g
Tofoo Naked tofu½ block of Tofoo140 g
Arla skyr natural 0% fat60 g
Spring onions15 g
Method
Bake the potatoes whole at 200C fan for about an hour until the skin crackles when squeezed. Cool completely before boxing — a warm potato sweats and goes soggy.
For the chilli: soften the diced onion and pepper in the olive oil for 8 minutes, add the crushed garlic, cumin and smoked paprika and fry 1 minute until it smells toasty.
Add the tinned tomatoes and drained black beans, plus a splash of water. Simmer 20 minutes until thick enough to sit on a spoon. Season with black pepper and a squeeze of lemon — no salt; the smoked paprika does that job.
Tofoo Naked is sold pressed, so it goes straight from the pack: cube half a block per portion and crisp it in a dry non-stick pan or the air fryer at 200C for 12 minutes. Stir it through the chilli at the end so it stays in pieces.
Box the potato and the chilli separately. At school: microwave 3-4 minutes, split the potato, spoon the chilli over, top with the skyr and sliced spring onion.
One portion534kcal39 gprotein14 gfibre157 mgsodium1892 mgpotassium
SnackNikki only
Skyr with blueberries and hemp
Nikki: one portion
Per portion
Arla skyr natural 0% fat150 g
Blueberries70 g
Hulled hemp seeds10 g
Method
Same as the raspberry version, with hemp seeds for a little more protein.
One portion190kcal20 gprotein2 gfibre70 mgsodium399 mgpotassium
DinnerBoth
Baked salmon with crushed potatoes, tenderstem and peas
Nikki: one portion · Ian: one portion
Per portion
Salmon fillet110 g
Potatoes, skin on170 g
Broccoli / tenderstem100 g
Frozen garden peas80 g
Olive oil7 g
Lemon juice10 g
Flat-leaf parsley6 g
Garlic2 cloves6 g
Method
Boil the potatoes whole in their skins, 20-25 minutes until a knife slides in. Drain, return to the dry pan, and crush each one roughly with the back of a fork — you want craggy edges, not mash.
Toss the crushed potatoes with half the olive oil and the crushed garlic, spread on a tray and roast at 210C fan for 20 minutes until the edges catch.
Put the salmon on the same tray for the last 12 minutes, skin down, brushed with the rest of the oil and plenty of black pepper. It is done when the thickest part flakes under gentle pressure.
Steam the tenderstem 4 minutes and the peas 2 minutes in the same basket.
Finish with the lemon juice and chopped parsley over everything.
One portion558kcal34 gprotein10 gfibre206 mgsodium1815 mgpotassium
ExtraIan only
Scrambled eggs on sourdough with cheddar
Ian: one portion
Per portion
Eggs (Ian only)2 medium eggs100 g
Mature cheddar (Ian only)20 g
White sourdough loaf60 g
Olive oil4 g
Spring onions10 g
Method
Two eggs beaten with black pepper, no milk. Cook them low and slow in the oil, pulling the pan off the heat while they still look underdone — they set on the way to the plate.
Grate the cheddar in at the very end so it melts rather than cooks.
On a toasted slice of sourdough with the spring onion over the top.
This is Ian's meal only. Nikki's egg allergy means the pan, spatula and board want washing before they touch her food, and the same goes for the cheddar knife if it has been near the eggs.
One portion413kcal23 gprotein2 gfibre538 mgsodium241 mgpotassium
ExtraIan only
Evening milk shake
Ian: one portion
Per portion
Semi-skimmed milk400 g
Banana½ banana60 g
100% peanut butter, no salt15 g
Honey15 g
Method
Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
If the day has run short on protein, 20 g of whey puts about 16 g back. Most days the plan does not need it.
A Plenny shake swaps in here — check the pouch's own figures rather than these; they differ between Plenny versions and are not in the database behind this plan.
One portion357kcal18 gprotein2 gfibre180 mgsodium906 mgpotassium
ExtraIan only
Latte
Ian: 2 portions
Per portion
Whole milk175 g
Method
A double shot with 175 ml steamed whole milk — the taste Ian actually wants, and at this size it fits the plan without pushing the saturated fat anywhere awkward.
One portion107kcal6 gprotein0 gfibre75 mgsodium231 mgpotassium
ExtraIan only
Sourdough with peanut butter
Ian: one portion
Per portion
White sourdough loaf90 g
100% peanut butter, no salt30 g
Method
Two slices of the sourdough, toasted, peanut butter on while it is still hot. White sourdough rather than wholemeal here is deliberate — it is where a chunk of Ian's fibre came off.
One portion404kcal15 gprotein5 gfibre401 mgsodium275 mgpotassium
ExtraNikki only
Plant sterol drink
Nikki: one portion
Per portion
Benecol yoghurt drink (67.5 ml bottle)67.5 g
Method
One bottle a day, with or just after a meal — sterols work by competing with cholesterol for absorption, so they do almost nothing taken on an empty stomach.
2 g of plant sterols a day is the dose the LDL evidence is built on; one mini drink is that dose. A second bottle adds very little.
One portion32kcal1 gprotein0 gfibre8 mgsodium0 mgpotassium
Same base. Add the 80 g frozen cherries to the jar the night before — they thaw into the oats and stain them a good colour.
Scatter 12 g pumpkin seeds on in the morning for crunch.
One portion402kcal30 gprotein7 gfibre108 mgsodium763 mgpotassium
LunchBoth
Puy lentil, roast vegetable and tahini box
Nikki: one portion · Ian: one portion
Per portion
Dried green/puy lentils (dry weight)35 g
Courgette60 g
Red pepper60 g
Aubergine40 g
Onion40 g
Olive oil5 g
Baby spinach30 g
Tomatoes60 g
Cucumber50 g
Frozen edamame35 g
Pumpkin seeds5 g
Tahini8 g
Lemon juice12 g
Flat-leaf parsley5 g
Brown rice, cooked90 g
Method
Rinse 35 g puy lentils per portion, cover with plenty of unsalted water, bring to the boil and simmer 20-25 minutes until tender but not collapsing. Drain and spread on a tray to cool fast.
Heat the oven to 200C fan. Cut the courgette, pepper, aubergine and onion into 2 cm pieces, toss with the olive oil and a good grind of black pepper — no salt — and roast 25-30 minutes, turning once.
Boil the edamame 4 minutes, drain, cool under the cold tap.
Whisk the tahini with the lemon juice and 2-3 tsp cold water until it loosens into a pourable dressing. It will seize before it loosens; keep going.
Stir 90 g of cooked brown rice per portion through the lentils. It bulks the box out without the fibre another spoon of pulses would bring.
Layer into the box: lentils and roast veg at the bottom, then edamame, halved tomatoes, sliced cucumber, spinach on top. Keep the dressing in a separate small pot.
Dress and add the pumpkin seeds and torn parsley at the desk, not in the morning.
One portion474kcal22 gprotein13 gfibre49 mgsodium1405 mgpotassium
SnackNikki only
Almonds and a pear
Nikki: one portion
Per portion
Almonds (unsalted)18 g
Pear½ pear75 g
Method
Portion the almonds into a pot on Sunday — 18 g is about 14 nuts, and the bag is not a portion.
One portion147kcal4 gprotein5 gfibre1 mgsodium219 mgpotassium
DinnerBoth
Lean beef and kidney bean chilli with brown rice
Nikki: one portion · Ian: one portion
Per portion
5% fat beef mince140 g
Red kidney beans, no-added-salt tin, drained60 g
Chopped tomatoes, no added salt (tinned)150 g
Onion60 g
Red pepper60 g
Garlic3 cloves9 g
Ground cumin1½ tsp3.1 g
Smoked paprika1½ tsp3.5 g
Olive oil6 g
Brown rice, cooked110 g
Baby spinach40 g
Fresh coriander5 g
Method
Brown the mince hard in the olive oil in a wide pan — leave it alone for 3 minutes at a time so it colours rather than steams. Break it up and tip it into a bowl.
In the same pan soften the diced onion and pepper for 8 minutes. Add garlic, cumin and smoked paprika, fry 1 minute.
Return the mince, add the tinned tomatoes, the drained kidney beans and 100 ml water. Simmer 30 minutes uncovered, stirring now and then, until it is glossy and no longer watery.
Stir the spinach through in the last minute — it wilts in seconds.
Cook the brown rice: 36 g dry per person, which triples to the 110 g cooked this counts, 25 minutes in unsalted boiling water, drained. Serve with the chilli and torn coriander.
Black pepper, a squeeze of lime and a spoon of the skyr from the fridge do more for this than salt would.
One portion563kcal43 gprotein13 gfibre298 mgsodium1666 mgpotassium
ExtraIan only
Scrambled eggs on sourdough with cheddar
Ian: one portion
Per portion
Eggs (Ian only)2 medium eggs100 g
Mature cheddar (Ian only)20 g
White sourdough loaf60 g
Olive oil4 g
Spring onions10 g
Method
Two eggs beaten with black pepper, no milk. Cook them low and slow in the oil, pulling the pan off the heat while they still look underdone — they set on the way to the plate.
Grate the cheddar in at the very end so it melts rather than cooks.
On a toasted slice of sourdough with the spring onion over the top.
This is Ian's meal only. Nikki's egg allergy means the pan, spatula and board want washing before they touch her food, and the same goes for the cheddar knife if it has been near the eggs.
One portion413kcal23 gprotein2 gfibre538 mgsodium241 mgpotassium
ExtraIan only
Evening milk shake
Ian: one portion
Per portion
Semi-skimmed milk400 g
Banana½ banana60 g
100% peanut butter, no salt15 g
Honey15 g
Method
Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
If the day has run short on protein, 20 g of whey puts about 16 g back. Most days the plan does not need it.
A Plenny shake swaps in here — check the pouch's own figures rather than these; they differ between Plenny versions and are not in the database behind this plan.
One portion357kcal18 gprotein2 gfibre180 mgsodium906 mgpotassium
ExtraIan only
Latte
Ian: 2 portions
Per portion
Whole milk175 g
Method
A double shot with 175 ml steamed whole milk — the taste Ian actually wants, and at this size it fits the plan without pushing the saturated fat anywhere awkward.
One portion107kcal6 gprotein0 gfibre75 mgsodium231 mgpotassium
ExtraIan only
Sourdough with peanut butter
Ian: one portion
Per portion
White sourdough loaf90 g
100% peanut butter, no salt30 g
Method
Two slices of the sourdough, toasted, peanut butter on while it is still hot. White sourdough rather than wholemeal here is deliberate — it is where a chunk of Ian's fibre came off.
One portion404kcal15 gprotein5 gfibre401 mgsodium275 mgpotassium
ExtraNikki only
Plant sterol drink
Nikki: one portion
Per portion
Benecol yoghurt drink (67.5 ml bottle)67.5 g
Method
One bottle a day, with or just after a meal — sterols work by competing with cholesterol for absorption, so they do almost nothing taken on an empty stomach.
2 g of plant sterols a day is the dose the LDL evidence is built on; one mini drink is that dose. A second bottle adds very little.
One portion32kcal1 gprotein0 gfibre8 mgsodium0 mgpotassium
Same base, with a good pinch of ground cinnamon stirred through the night before.
Coarsely grate half an apple (skin on) over the top in the morning and add 12 g broken walnuts.
One portion402kcal27 gprotein8 gfibre108 mgsodium621 mgpotassium
LunchBoth
Jacket potato with smoky black bean chilli
Nikki: one portion · Ian: one portion
Per portion
Potatoes, skin on145 g
Black beans, no-added-salt tin, drained42 g
Chopped tomatoes, no added salt (tinned)100 g
Red pepper50 g
Onion40 g
Garlic2 cloves6 g
Ground cumin1 tsp2.1 g
Smoked paprika1½ tsp3.5 g
Olive oil5 g
Tofoo Naked tofu½ block of Tofoo140 g
Arla skyr natural 0% fat60 g
Spring onions15 g
Method
Bake the potatoes whole at 200C fan for about an hour until the skin crackles when squeezed. Cool completely before boxing — a warm potato sweats and goes soggy.
For the chilli: soften the diced onion and pepper in the olive oil for 8 minutes, add the crushed garlic, cumin and smoked paprika and fry 1 minute until it smells toasty.
Add the tinned tomatoes and drained black beans, plus a splash of water. Simmer 20 minutes until thick enough to sit on a spoon. Season with black pepper and a squeeze of lemon — no salt; the smoked paprika does that job.
Tofoo Naked is sold pressed, so it goes straight from the pack: cube half a block per portion and crisp it in a dry non-stick pan or the air fryer at 200C for 12 minutes. Stir it through the chilli at the end so it stays in pieces.
Box the potato and the chilli separately. At school: microwave 3-4 minutes, split the potato, spoon the chilli over, top with the skyr and sliced spring onion.
One portion534kcal39 gprotein14 gfibre157 mgsodium1892 mgpotassium
SnackNikki only
Edamame and an orange
Nikki: one portion
Per portion
Frozen edamame45 g
Orange1 orange130 g
Method
Boil the edamame 4 minutes on Sunday, cool, and box in portions. Eat cold, no salt — a squeeze of lemon instead.
One portion114kcal6 gprotein5 gfibre3 mgsodium416 mgpotassium
DinnerBoth
Crispy tofu and vegetable stir-fry with brown rice
Nikki: one portion · Ian: one portion
Per portion
Tofoo Naked tofu½ block of Tofoo140 g
Frozen edamame28 g
Broccoli / tenderstem80 g
Red pepper60 g
Carrots50 g
Chestnut mushrooms80 g
Spring onions20 g
Fresh ginger8 g
Garlic3 cloves9 g
Reduced-salt tamari (used sparingly)5 g
Olive oil5 g
Brown rice, cooked100 g
Sesame seeds6 g
Method
Cut the Tofoo into 2 cm cubes — half a block each, one block for the two of you, and no pressing because it is sold pressed — and roast at 200C fan (or air fry) for 20 minutes until the edges are firm and golden. Doing this in the oven rather than the wok is what stops it disintegrating later.
Get the wok properly hot. Add the oil, then the hardest vegetables first: carrot and broccoli stems, 2 minutes.
Add pepper, mushrooms and broccoli florets, 3 minutes, tossing rather than stirring.
Add the grated ginger and garlic, 30 seconds — no longer or the garlic turns bitter.
Add the edamame, the roast tofu and the 5 g of tamari with a splash of water. Toss 1 minute; the tamari is the only added sodium in this dish, so measure it rather than pouring.
Off the heat, add the sliced spring onions and sesame seeds. Serve on brown rice.
One portion548kcal37 gprotein13 gfibre392 mgsodium1520 mgpotassium
ExtraIan only
Scrambled eggs on sourdough with cheddar
Ian: one portion
Per portion
Eggs (Ian only)2 medium eggs100 g
Mature cheddar (Ian only)20 g
White sourdough loaf60 g
Olive oil4 g
Spring onions10 g
Method
Two eggs beaten with black pepper, no milk. Cook them low and slow in the oil, pulling the pan off the heat while they still look underdone — they set on the way to the plate.
Grate the cheddar in at the very end so it melts rather than cooks.
On a toasted slice of sourdough with the spring onion over the top.
This is Ian's meal only. Nikki's egg allergy means the pan, spatula and board want washing before they touch her food, and the same goes for the cheddar knife if it has been near the eggs.
One portion413kcal23 gprotein2 gfibre538 mgsodium241 mgpotassium
ExtraIan only
Evening milk shake
Ian: one portion
Per portion
Semi-skimmed milk400 g
Banana½ banana60 g
100% peanut butter, no salt15 g
Honey15 g
Method
Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
If the day has run short on protein, 20 g of whey puts about 16 g back. Most days the plan does not need it.
A Plenny shake swaps in here — check the pouch's own figures rather than these; they differ between Plenny versions and are not in the database behind this plan.
One portion357kcal18 gprotein2 gfibre180 mgsodium906 mgpotassium
ExtraIan only
Latte
Ian: 2 portions
Per portion
Whole milk175 g
Method
A double shot with 175 ml steamed whole milk — the taste Ian actually wants, and at this size it fits the plan without pushing the saturated fat anywhere awkward.
One portion107kcal6 gprotein0 gfibre75 mgsodium231 mgpotassium
ExtraIan only
Sourdough with peanut butter
Ian: one portion
Per portion
White sourdough loaf90 g
100% peanut butter, no salt30 g
Method
Two slices of the sourdough, toasted, peanut butter on while it is still hot. White sourdough rather than wholemeal here is deliberate — it is where a chunk of Ian's fibre came off.
One portion404kcal15 gprotein5 gfibre401 mgsodium275 mgpotassium
ExtraNikki only
Plant sterol drink
Nikki: one portion
Per portion
Benecol yoghurt drink (67.5 ml bottle)67.5 g
Method
One bottle a day, with or just after a meal — sterols work by competing with cholesterol for absorption, so they do almost nothing taken on an empty stomach.
2 g of plant sterols a day is the dose the LDL evidence is built on; one mini drink is that dose. A second bottle adds very little.
One portion32kcal1 gprotein0 gfibre8 mgsodium0 mgpotassium
Top with 45 g raspberries (frozen is fine — add them the night before) and 12 g chopped pistachios.
One portion375kcal28 gprotein9 gfibre108 mgsodium678 mgpotassium
LunchBoth
Puy lentil, roast vegetable and tahini box
Nikki: one portion · Ian: one portion
Per portion
Dried green/puy lentils (dry weight)35 g
Courgette60 g
Red pepper60 g
Aubergine40 g
Onion40 g
Olive oil5 g
Baby spinach30 g
Tomatoes60 g
Cucumber50 g
Frozen edamame35 g
Pumpkin seeds5 g
Tahini8 g
Lemon juice12 g
Flat-leaf parsley5 g
Brown rice, cooked90 g
Method
Rinse 35 g puy lentils per portion, cover with plenty of unsalted water, bring to the boil and simmer 20-25 minutes until tender but not collapsing. Drain and spread on a tray to cool fast.
Heat the oven to 200C fan. Cut the courgette, pepper, aubergine and onion into 2 cm pieces, toss with the olive oil and a good grind of black pepper — no salt — and roast 25-30 minutes, turning once.
Boil the edamame 4 minutes, drain, cool under the cold tap.
Whisk the tahini with the lemon juice and 2-3 tsp cold water until it loosens into a pourable dressing. It will seize before it loosens; keep going.
Stir 90 g of cooked brown rice per portion through the lentils. It bulks the box out without the fibre another spoon of pulses would bring.
Layer into the box: lentils and roast veg at the bottom, then edamame, halved tomatoes, sliced cucumber, spinach on top. Keep the dressing in a separate small pot.
Dress and add the pumpkin seeds and torn parsley at the desk, not in the morning.
One portion474kcal22 gprotein13 gfibre49 mgsodium1405 mgpotassium
SnackNikki only
Skyr with blueberries and pumpkin seeds
Nikki: one portion
Per portion
Arla skyr natural 0% fat150 g
Blueberries55 g
Pumpkin seeds8 g
Method
Assemble in a small box in the morning; the seeds go on at the last minute or they soften.
One portion171kcal19 gprotein2 gfibre70 mgsodium332 mgpotassium
DinnerBoth
Pork loin with roasted roots, kale and apple
Nikki: one portion · Ian: one portion
Per portion
Pork loin, lean135 g
Sweet potato85 g
Carrots100 g
Parsnips40 g
Kale60 g
Apple½ apple75 g
Olive oil9 g
Garlic2 cloves6 g
Lemon juice8 g
Potatoes, skin on120 g
Method
Cut the sweet potato, carrot and parsnip into similar-sized batons, toss with two thirds of the oil and black pepper, and roast at 200C fan for 30 minutes.
Rub the pork loin with the rest of the oil and plenty of pepper. Add it to the tray for the last 18-20 minutes — pull it at 63C in the centre and let it rest 5 minutes; it carries on cooking.
Grate the apple into a small pan with a splash of water and the lemon juice, cook 5 minutes to a rough sauce. No sugar needed if the apple is a Bramley or a sharp eater.
Massage the kale with a few drops of oil, then steam or stir-fry it 3 minutes with the crushed garlic.
Slice the pork across the grain and serve with the roots, kale and apple sauce.
One portion599kcal37 gprotein14 gfibre236 mgsodium2245 mgpotassium
ExtraIan only
Scrambled eggs on sourdough with cheddar
Ian: one portion
Per portion
Eggs (Ian only)2 medium eggs100 g
Mature cheddar (Ian only)20 g
White sourdough loaf60 g
Olive oil4 g
Spring onions10 g
Method
Two eggs beaten with black pepper, no milk. Cook them low and slow in the oil, pulling the pan off the heat while they still look underdone — they set on the way to the plate.
Grate the cheddar in at the very end so it melts rather than cooks.
On a toasted slice of sourdough with the spring onion over the top.
This is Ian's meal only. Nikki's egg allergy means the pan, spatula and board want washing before they touch her food, and the same goes for the cheddar knife if it has been near the eggs.
One portion413kcal23 gprotein2 gfibre538 mgsodium241 mgpotassium
ExtraIan only
Evening milk shake
Ian: one portion
Per portion
Semi-skimmed milk400 g
Banana½ banana60 g
100% peanut butter, no salt15 g
Honey15 g
Method
Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
If the day has run short on protein, 20 g of whey puts about 16 g back. Most days the plan does not need it.
A Plenny shake swaps in here — check the pouch's own figures rather than these; they differ between Plenny versions and are not in the database behind this plan.
One portion357kcal18 gprotein2 gfibre180 mgsodium906 mgpotassium
ExtraIan only
Latte
Ian: 2 portions
Per portion
Whole milk175 g
Method
A double shot with 175 ml steamed whole milk — the taste Ian actually wants, and at this size it fits the plan without pushing the saturated fat anywhere awkward.
One portion107kcal6 gprotein0 gfibre75 mgsodium231 mgpotassium
ExtraIan only
Sourdough with peanut butter
Ian: one portion
Per portion
White sourdough loaf90 g
100% peanut butter, no salt30 g
Method
Two slices of the sourdough, toasted, peanut butter on while it is still hot. White sourdough rather than wholemeal here is deliberate — it is where a chunk of Ian's fibre came off.
One portion404kcal15 gprotein5 gfibre401 mgsodium275 mgpotassium
ExtraNikki only
Plant sterol drink
Nikki: one portion
Per portion
Benecol yoghurt drink (67.5 ml bottle)67.5 g
Method
One bottle a day, with or just after a meal — sterols work by competing with cholesterol for absorption, so they do almost nothing taken on an empty stomach.
2 g of plant sterols a day is the dose the LDL evidence is built on; one mini drink is that dose. A second bottle adds very little.
One portion32kcal1 gprotein0 gfibre8 mgsodium0 mgpotassium
Blitz the oats to a rough flour in the processor, then add the banana, milk and baking powder and blend to a thick, pourable batter. No egg — the banana and baking powder do the lifting.
Rest the batter 5 minutes while a non-stick pan heats to medium. Too hot and they burn before the middle sets.
Cook in 3-4 pancakes per portion, 2-3 minutes until bubbles hold their shape on the surface, then 1-2 minutes on the other side.
Stack with the yogurt, blueberries, peanut butter and maple syrup. Eat about 90 minutes before rolling out.
One portion612kcal26 gprotein11 gfibre586 mgsodium1130 mgpotassium
LunchBoth
Sourdough with smashed avocado, tomato and skyr
Nikki: one portion · Ian: one portion
Per portion
White sourdough loaf70 g
Avocado½ avocado75 g
Tomatoes80 g
Lemon juice8 g
Arla skyr natural 0% fat175 g
Spring onions10 g
Method
Toast the sourdough well — this is the one properly salty item in the week, which is exactly why it is worth the two slices rather than four.
Smash the avocado with the lemon juice, black pepper and chilli flakes; no salt.
Pile on the toast with sliced tomato and spring onion, skyr alongside for the protein.
One portion424kcal28 gprotein9 gfibre399 mgsodium924 mgpotassium
SnackNikki only
Medjool dates with walnuts
Nikki: one portion
Per portion
Medjool dates2 medjool dates44 g
Walnuts12 g
Method
Split the dates, push a walnut half into each.
One portion200kcal3 gprotein4 gfibre1 mgsodium359 mgpotassium
DinnerBoth
Prawn, tomato and basil linguine
Nikki: one portion · Ian: one portion
Per portion
Raw king prawns175 g
Wholewheat pasta (dry weight)72 g
Tomatoes170 g
Courgette60 g
Garlic3 cloves9 g
Olive oil10 g
Fresh basil8 g
Lemon juice10 g
Method
Get the pasta on in a big pan of unsalted water — with a sauce this savoury you will not miss the salt, and it is 400 mg a portion saved.
Meanwhile soften the sliced garlic in the olive oil over a low heat for 2 minutes; it should sizzle gently, never brown.
Add the chopped tomatoes and grated courgette, raise the heat and cook hard for 8 minutes until it collapses into a sauce.
Add the prawns and cook 3 minutes, just until they turn opaque and curl. Overcooked prawns are the only way to spoil this.
Drain the pasta, keeping a mugful of the water. Toss the pasta through the sauce with a splash of that water until it clings.
Off the heat: lemon juice and a lot of torn basil.
One portion549kcal48 gprotein10 gfibre228 mgsodium1404 mgpotassium
ExtraIan only
Scrambled eggs on sourdough with cheddar
Ian: one portion
Per portion
Eggs (Ian only)2 medium eggs100 g
Mature cheddar (Ian only)20 g
White sourdough loaf60 g
Olive oil4 g
Spring onions10 g
Method
Two eggs beaten with black pepper, no milk. Cook them low and slow in the oil, pulling the pan off the heat while they still look underdone — they set on the way to the plate.
Grate the cheddar in at the very end so it melts rather than cooks.
On a toasted slice of sourdough with the spring onion over the top.
This is Ian's meal only. Nikki's egg allergy means the pan, spatula and board want washing before they touch her food, and the same goes for the cheddar knife if it has been near the eggs.
One portion413kcal23 gprotein2 gfibre538 mgsodium241 mgpotassium
ExtraIan only
Evening milk shake
Ian: one portion
Per portion
Semi-skimmed milk400 g
Banana½ banana60 g
100% peanut butter, no salt15 g
Honey15 g
Method
Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
If the day has run short on protein, 20 g of whey puts about 16 g back. Most days the plan does not need it.
A Plenny shake swaps in here — check the pouch's own figures rather than these; they differ between Plenny versions and are not in the database behind this plan.
One portion357kcal18 gprotein2 gfibre180 mgsodium906 mgpotassium
ExtraIan only
Latte
Ian: 2 portions
Per portion
Whole milk175 g
Method
A double shot with 175 ml steamed whole milk — the taste Ian actually wants, and at this size it fits the plan without pushing the saturated fat anywhere awkward.
One portion107kcal6 gprotein0 gfibre75 mgsodium231 mgpotassium
ExtraIan only
Sourdough with peanut butter
Ian: one portion
Per portion
White sourdough loaf90 g
100% peanut butter, no salt30 g
Method
Two slices of the sourdough, toasted, peanut butter on while it is still hot. White sourdough rather than wholemeal here is deliberate — it is where a chunk of Ian's fibre came off.
One portion404kcal15 gprotein5 gfibre401 mgsodium275 mgpotassium
ExtraNikki only
Plant sterol drink
Nikki: one portion
Per portion
Benecol yoghurt drink (67.5 ml bottle)67.5 g
Method
One bottle a day, with or just after a meal — sterols work by competing with cholesterol for absorption, so they do almost nothing taken on an empty stomach.
2 g of plant sterols a day is the dose the LDL evidence is built on; one mini drink is that dose. A second bottle adds very little.
One portion32kcal1 gprotein0 gfibre8 mgsodium0 mgpotassium
Skyr bowl with toasted oats, raspberries and walnuts
Nikki: one portion · Ian: 1.2 portions
Per portion
Arla skyr natural 0% fat200 g
Rolled porridge oats32 g
Raspberries (frozen or fresh)50 g
Walnuts15 g
Honey10 g
Chia seeds4 g
Method
Toast the oats dry in a frying pan for 4-5 minutes, shaking often, until they smell nutty. Cool — they crisp as they cool.
Spoon the skyr into a bowl, top with the raspberries, toasted oats, broken walnuts, chia and honey.
One portion421kcal29 gprotein9 gfibre96 mgsodium579 mgpotassium
LunchBoth
Butter bean, roast vegetable and tahini salad
Nikki: one portion · Ian: one portion
Per portion
Butter beans, no-added-salt tin, drained62 g
Red pepper80 g
Courgette80 g
Raw beetroot50 g
Romaine / little gem60 g
Cucumber50 g
Tomatoes80 g
Tahini12 g
Lemon juice12 g
Olive oil6 g
Flat-leaf parsley6 g
Sunflower seeds8 g
Potatoes, skin on120 g
Method
Roast the pepper and courgette at 200C fan for 25 minutes with the olive oil and black pepper — or use whatever is left from Sunday's prep tray.
Boil 120 g of new potatoes per portion, cool, and halve them into the salad — they carry the dressing and keep the bean quantity sensible.
Rinse the butter beans well; rinsing a tin under cold water for 30 seconds takes a real bite out of the sodium.
Loosen the tahini with the lemon juice and cold water.
Build the salad: leaves, cucumber, tomato, grated raw beetroot, the roast veg and beans on top, dressing over, sunflower seeds and parsley to finish.
One portion443kcal16 gprotein14 gfibre287 mgsodium2036 mgpotassium
SnackNikki only
Cottage cheese with banana and cinnamon
Nikki: one portion
Per portion
Cottage cheese120 g
Banana1 banana120 g
Method
Cottage cheese is the saltiest thing Nikki eats all week, so it appears once. Banana sliced over, cinnamon on top.
One portion204kcal14 gprotein3 gfibre371 mgsodium580 mgpotassium
DinnerBoth
Cod, chickpea and tomato traybake
Nikki: one portion · Ian: one portion
Per portion
Cod loin175 g
Chickpeas, no-added-salt tin, drained55 g
Tomatoes150 g
Red pepper80 g
Courgette80 g
Onion50 g
Garlic3 cloves9 g
Olive oil9 g
Smoked paprika1½ tsp3.5 g
Lemon juice12 g
Flat-leaf parsley6 g
Potatoes, skin on150 g
Method
Heat the oven to 200C fan. Toss the chickpeas, halved tomatoes, sliced pepper, courgette and onion with the oil, crushed garlic, smoked paprika and black pepper. Roast 25 minutes.
Add 150 g of potato per portion, cut into 2 cm cubes, to the tray at the start — they roast in the same time as the chickpeas.
The chickpeas want to crisp slightly at the edges — if the tray looks wet at 25 minutes, give it another 5.
Push the vegetables aside, lay the cod loins in the gaps, spoon a little of the tray oil over them, and return for 10-12 minutes until the fish is opaque and flakes.
Lemon juice and parsley over the whole tray as it comes out.
One portion562kcal45 gprotein14 gfibre140 mgsodium2652 mgpotassium
ExtraIan only
Scrambled eggs on sourdough with cheddar
Ian: one portion
Per portion
Eggs (Ian only)2 medium eggs100 g
Mature cheddar (Ian only)20 g
White sourdough loaf60 g
Olive oil4 g
Spring onions10 g
Method
Two eggs beaten with black pepper, no milk. Cook them low and slow in the oil, pulling the pan off the heat while they still look underdone — they set on the way to the plate.
Grate the cheddar in at the very end so it melts rather than cooks.
On a toasted slice of sourdough with the spring onion over the top.
This is Ian's meal only. Nikki's egg allergy means the pan, spatula and board want washing before they touch her food, and the same goes for the cheddar knife if it has been near the eggs.
One portion413kcal23 gprotein2 gfibre538 mgsodium241 mgpotassium
ExtraIan only
Evening milk shake
Ian: one portion
Per portion
Semi-skimmed milk400 g
Banana½ banana60 g
100% peanut butter, no salt15 g
Honey15 g
Method
Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
If the day has run short on protein, 20 g of whey puts about 16 g back. Most days the plan does not need it.
A Plenny shake swaps in here — check the pouch's own figures rather than these; they differ between Plenny versions and are not in the database behind this plan.
One portion357kcal18 gprotein2 gfibre180 mgsodium906 mgpotassium
ExtraIan only
Latte
Ian: 2 portions
Per portion
Whole milk175 g
Method
A double shot with 175 ml steamed whole milk — the taste Ian actually wants, and at this size it fits the plan without pushing the saturated fat anywhere awkward.
One portion107kcal6 gprotein0 gfibre75 mgsodium231 mgpotassium
ExtraIan only
Sourdough with peanut butter
Ian: one portion
Per portion
White sourdough loaf90 g
100% peanut butter, no salt30 g
Method
Two slices of the sourdough, toasted, peanut butter on while it is still hot. White sourdough rather than wholemeal here is deliberate — it is where a chunk of Ian's fibre came off.
One portion404kcal15 gprotein5 gfibre401 mgsodium275 mgpotassium
ExtraNikki only
Plant sterol drink
Nikki: one portion
Per portion
Benecol yoghurt drink (67.5 ml bottle)67.5 g
Method
One bottle a day, with or just after a meal — sterols work by competing with cholesterol for absorption, so they do almost nothing taken on an empty stomach.
2 g of plant sterols a day is the dose the LDL evidence is built on; one mini drink is that dose. A second bottle adds very little.
One portion32kcal1 gprotein0 gfibre8 mgsodium0 mgpotassium
53 different plants
The target is 30 a week between you. Counting distinct species — herbs, spices, seeds and wholegrains all count, and each one appears in something you actually eat this week.
Quantities are what the week actually uses, summed from every portion of every meal, then converted into what you would put in a trolley. Tick as you go — the ticks are remembered on this device until you clear them.
Fruit and veg
the week uses 1.1 kg
the week uses 7½ bananas
the week uses 800 g
the week uses 740 g
the week uses 400 g
the week uses 2 apples
the week uses 240 g
juiced — about 45 ml a lemon · the week uses 210 g
the week uses 190 g
the week uses 1 avocado
the week uses 46 cloves
the week uses 1 orange
the week uses 120 g
the week uses 100 g
the week uses ½ pear
the week uses 66 g
the week uses 36 g
the week uses 26 g
the week uses 16 g
Chilled
about 2 pints per litre
the week uses 3.4 kg
lattes only, 175 ml each
the week uses 4 blocks of Tofoo
Ian only · the week uses 14 medium eggs
the week uses 470 g
the week uses 210 g
Ian only — a small block is plenty
the week uses 120 g
Fish and meat
Freezer
Cupboard
the week uses 1.2 kg
dry weight — it roughly triples when cooked
no added salt · the week uses 1.0 kg
the week uses 360 g
no added salt; 240 g drained per tin · the week uses 170 g
the week uses 130 g
no added salt; 240 g drained per tin · the week uses 120 g
no added salt; 240 g drained per tin · the week uses 120 g
no added salt; 240 g drained per tin · the week uses 110 g
the week uses 72 g
the week uses 52 g
the week uses 2 medjool dates
the week uses 4¾ tbsp
the week uses 3¾ tbsp
the week uses 10 g
the week uses 2 tsp
Store cupboard items — oil, honey, syrup, tamari, spices, baking powder, tahini and peanut butter — are listed as one jar or bottle each. Check what you already have before the shop rather than buying seven of them.
Where the numbers come from
Generic ingredients resolve to a pinned USDA FoodData Central id (SR Legacy and Foundation Foods, downloaded in full rather than queried, so the figures are reproducible offline). Pulses use the no-added-salt or cooked-without-salt entries, which is what a rinsed UK tin actually gives you. A handful of items are not in FoodData Central and carry label-sourced figures instead — worth checking against your own packs:
Baking powder — FDC 172805 equivalent — high sodium, used in grams
Arla skyr natural 0% fat — product label, Arla Skyr Natural (verify against your pot)
White sourdough loaf — typical UK bakery sourdough label — the single biggest sodium item in the plan
Benecol yoghurt drink (67.5 ml bottle) — Open Food Facts, Benecol yoghurt drink — potassium and calcium are not published, so both are counted as zero here (a small under-count)
Tofoo Naked tofu — The Tofoo Co. Naked Tofu pack label (280 g block) for the macros — it is pressed, so nearly twice as dense as the FDC entry. Sodium from the label's 0.06 g salt. The label carries no micronutrients: potassium and iron are FDC 172448 (firm tofu) scaled by the protein ratio 16.5/9.04, and calcium is left at that entry's figure unscaled because Tofoo is nigari-set rather than calcium-set.
Unflavoured/vanilla whey concentrate — typical whey concentrate label (verify against your tub)
Sodium figures assume no salt is added at the table or in cooking. The plan's own sodium comes almost entirely from four places: sourdough, cottage cheese, tamari and baking powder — which is why each appears exactly once or twice, and why Saturday and Sunday are the highest-sodium days.