Plan 2026-W36 · Monday 31 August – Sunday 6 September 2026

A week of food for Ian and Nikki

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 averagekcalProteinFibreSodiumPotassiumSat fat
Nikki16731550–1760110 g≥ 100 g37 g≥ 30 g657 mgas low as practical4205 mg≥ 3000 mg9 g—
Ian29542850–3150173 g≥ 140 g44 g≥ 30 g1889 mg—5921 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

  1. 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.
  2. 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.
  3. Make the full pot of dhal. Half is Monday's dinner, half goes into boxes.
  4. Make the black bean chilli for the jacket potatoes. It keeps five days and improves on day two.
  5. Press and roast the tofu for the chilli — two blocks at once, one for the chilli, one for Thursday's stir-fry.
  6. Boil the edamame for the boxes and Friday's snack, cool under the cold tap, portion into pots.
  7. 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.
  8. 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

  1. Make Wednesday, Thursday and Friday's overnight oats in one go.
  2. Assemble Thursday and Friday's lunch boxes from the chilli and the remaining roast veg and lentils.
  3. Bake two more potatoes for Thursday's lunch if Sunday's have run out.
  4. Take Friday's pork and Saturday's prawns out of the freezer if they are frozen.

Monday

2026-08-31
Nikki1664kcal106 gprotein40 gfibre784 mgsodium4471 mgpotassium
Ian2891kcal164 gprotein48 gfibre1697 mgsodium5926 mgpotassium
BreakfastBoth

Overnight oats with strawberries and pistachios

Nikki: one portion · Ian: 1.2 portions

Per portion

  • Rolled porridge oats35 g
  • Arla skyr natural 0% fat170 g
  • Semi-skimmed milk60 g
  • Chia seeds4 g
  • Strawberries90 g
  • Pistachios (unsalted)12 g

Method

  1. Tip 35 g oats, 4 g chia seeds and 170 g skyr into a leakproof box.
  2. 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.
  3. Seal and refrigerate at least 6 hours. Make Monday's and Tuesday's jars on Sunday, and Wednesday's through Friday's on Wednesday evening — three days is as long as you want to hold them.
  4. In the morning, top with 90 g strawberries and 12 g pistachios. Do not add the topping the night before or it bleeds into the oats.
One portion380kcal28 gprotein8 gfibre108 mgsodium748 mgpotassium
LunchBoth

Quinoa, chickpea and roast cauliflower box with tahini

Nikki: one portion · Ian: one portion

Per portion

  • Quinoa (dry weight)36 g
  • Chickpeas, no-added-salt tin, drained52 g
  • Cauliflower80 g
  • Red pepper60 g
  • Raw beetroot40 g
  • Cucumber50 g
  • Baby spinach30 g
  • Tahini8 g
  • Lemon juice12 g
  • Olive oil6 g
  • Flat-leaf parsley6 g
  • Pumpkin seeds6 g
  • Arla skyr natural 0% fat100 g

Method

  1. Rinse 36 g quinoa per portion well, then cook 12-15 minutes in plenty of unsalted water until the germ ring shows. Drain and spread on a tray to cool fast — cooked grains want to be in the fridge inside an hour.
  2. Heat the oven to 200C fan. Break the cauliflower into small florets, toss with half the oil and black pepper, and roast 25 minutes until the edges catch.
  3. Toss the drained chickpeas and sliced pepper with the rest of the oil and roast alongside the cauliflower for the last 15 minutes.
  4. Whisk the tahini with the lemon juice and 2-3 tsp cold water into a pourable dressing.
  5. Layer the box: quinoa first, then the roast veg and chickpeas, grated raw beetroot, cucumber and spinach on top. Dressing in a separate small pot.
  6. Dress at the desk with pumpkin seeds and torn parsley scattered over — not in the morning, or the quinoa goes claggy.
  7. Make this in two goes: Monday's and Wednesday's boxes on Sunday, Friday's on Wednesday evening. Cooked quinoa should not sit in the fridge from Sunday to Friday.
One portion484kcal28 gprotein12 gfibre139 mgsodium1376 mgpotassium
SnackNikki only

Cottage cheese with banana and cinnamon

Nikki: one portion

Per portion

  • Cottage cheese120 g
  • Banana1 banana120 g

Method

  1. 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

Chickpea, sweet potato and spinach curry with brown rice

Nikki: one portion · Ian: one portion

Per portion

  • Chickpeas, no-added-salt tin, drained38 g
  • Sweet potato72 g
  • Chopped tomatoes, no added salt (tinned)150 g
  • Onion60 g
  • Baby spinach60 g
  • Fresh ginger10 g
  • Garlic3 cloves9 g
  • Ground cumin2 tsp4.2 g
  • Smoked paprika1½ tsp3.5 g
  • Olive oil5 g
  • Brown rice, cooked65 g
  • Fresh coriander6 g
  • Lemon juice8 g
  • Tofoo Naked tofu½ block of Tofoo140 g

Method

  1. Soften the diced onion in the oil for 8 minutes over medium heat.
  2. Add the grated ginger, garlic, cumin and paprika, fry 1 minute until fragrant.
  3. Add the diced sweet potato, tinned tomatoes, drained chickpeas and 150 ml water per two portions. Simmer 20-25 minutes until the sweet potato is tender and the sauce has thickened.
  4. Stir in the spinach until wilted, then the lemon juice — the acid does the seasoning work salt would otherwise do.
  5. Cube half a block of Tofoo per portion — one block does both of you — and stir it in for the last 5 minutes for extra protein.
  6. Serve on brown rice with coriander.
One portion563kcal35 gprotein16 gfibre158 mgsodium1767 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

  1. 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.
  2. Grate the cheddar in at the very end so it melts rather than cooks.
  3. On a toasted slice of sourdough with the spring onion over the top.
  4. 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

  1. Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
  2. 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.
  3. 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

  1. 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

  1. 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

  1. 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. 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

Tuesday

2026-09-01
Nikki1685kcal106 gprotein33 gfibre404 mgsodium3686 mgpotassium
Ian2922kcal173 gprotein39 gfibre1682 mgsodium5452 mgpotassium
BreakfastBoth

Overnight oats with mango and hemp seeds

Nikki: one portion · Ian: 1.2 portions

Per portion

  • Rolled porridge oats35 g
  • Arla skyr natural 0% fat170 g
  • Semi-skimmed milk60 g
  • Chia seeds4 g
  • Frozen mango chunks80 g
  • Hulled hemp seeds12 g

Method

  1. Tip 35 g oats, 4 g chia seeds and 170 g skyr into a leakproof box.
  2. 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.
  3. Seal and refrigerate at least 6 hours. Make Monday's and Tuesday's jars on Sunday, and Wednesday's through Friday's on Wednesday evening — three days is as long as you want to hold them.
  4. Add the 80 g frozen mango chunks to the jar the night before — they thaw soft and sweeten the oats without any added sugar.
  5. In the morning, top with 80 g mango and 12 g hemp seeds. Do not add the topping the night before or it bleeds into the oats.
One portion399kcal30 gprotein7 gfibre109 mgsodium766 mgpotassium
LunchBoth

Jacket sweet potato with smoky black bean chilli

Nikki: one portion · Ian: one portion

Per portion

  • Sweet potato140 g
  • Black beans, no-added-salt tin, drained32 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

  1. Prick the sweet potatoes and bake whole at 200C fan for 45-50 minutes until they give all over when squeezed. Cool completely before boxing.
  2. For the chilli: soften the diced onion and pepper in the oil for 8 minutes, add the crushed garlic, cumin and smoked paprika, fry 1 minute.
  3. Add the tinned tomatoes and drained black beans with a splash of water. Simmer 20 minutes until thick enough to sit on a spoon. Black pepper and a squeeze of lemon — no salt.
  4. Tofoo Naked comes pressed, so no pressing needed: 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 through the chilli at the end.
  5. Box the potato and chilli separately. At school: microwave 3-4 minutes, split the potato, spoon the chilli over, top with skyr and sliced spring onion.
  6. Bake Tuesday's and Thursday's potatoes together on Sunday; the chilli keeps the full four days, the potatoes are better baked fresh on Tuesday evening if you have ten minutes.
One portion510kcal37 gprotein15 gfibre205 mgsodium1557 mgpotassium
SnackNikki only

Apple with peanut butter

Nikki: one portion

Per portion

  • Apple1 apple150 g
  • 100% peanut butter, no salt20 g

Method

  1. Slice the apple, dunk it in the peanut butter. Take the peanut butter to school in a small pot.
One portion198kcal5 gprotein5 gfibre5 mgsodium272 mgpotassium
DinnerBoth

Baked salmon with asparagus and lemon quinoa

Nikki: one portion · Ian: one portion

Per portion

  • Salmon fillet110 g
  • Quinoa (dry weight)60 g
  • Asparagus100 g
  • Cucumber60 g
  • Olive oil7 g
  • Lemon juice12 g
  • Flat-leaf parsley6 g
  • Spring onions15 g

Method

  1. Cook 60 g quinoa per portion 12-15 minutes in unsalted water until the germ ring shows. Drain well.
  2. Put the salmon on a lined tray, skin down, brushed with half the oil and plenty of black pepper. Bake at 200C fan for 12-14 minutes until it flakes under gentle pressure.
  3. Trim the asparagus and roast or griddle 6-8 minutes for the last part of the salmon's cooking time, with the rest of the oil.
  4. Fork the lemon juice, sliced spring onion and diced cucumber through the warm quinoa.
  5. Plate the lemon quinoa, asparagus and salmon together, parsley scattered over.
One portion546kcal34 gprotein7 gfibre77 mgsodium1090 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

  1. 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.
  2. Grate the cheddar in at the very end so it melts rather than cooks.
  3. On a toasted slice of sourdough with the spring onion over the top.
  4. 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

  1. Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
  2. 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.
  3. 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

  1. 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

  1. 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

  1. 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. 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

Wednesday

2026-09-02
Nikki1692kcal118 gprotein38 gfibre515 mgsodium4461 mgpotassium
Ian2969kcal170 gprotein47 gfibre1728 mgsodium6048 mgpotassium
BreakfastBoth

Overnight oats with chopped dates and orange zest and walnuts

Nikki: one portion · Ian: 1.2 portions

Per portion

  • Rolled porridge oats35 g
  • Arla skyr natural 0% fat170 g
  • Semi-skimmed milk60 g
  • Chia seeds4 g
  • Medjool dates2 medjool dates44 g
  • Walnuts12 g

Method

  1. Tip 35 g oats, 4 g chia seeds and 170 g skyr into a leakproof box.
  2. 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.
  3. Seal and refrigerate at least 6 hours. Make these three jars on Wednesday evening rather than Sunday — three days is as long as you want to hold them.
  4. Chop two medjool dates and stir them through the night before along with the zest of half an orange.
  5. In the morning, top with the chopped dates and orange zest and 12 g walnuts. Do not add the topping the night before or it bleeds into the oats.
One portion485kcal28 gprotein9 gfibre108 mgsodium847 mgpotassium
LunchBoth

Quinoa, chickpea and roast cauliflower box with tahini

Nikki: one portion · Ian: one portion

Per portion

  • Quinoa (dry weight)36 g
  • Chickpeas, no-added-salt tin, drained52 g
  • Cauliflower80 g
  • Red pepper60 g
  • Raw beetroot40 g
  • Cucumber50 g
  • Baby spinach30 g
  • Tahini8 g
  • Lemon juice12 g
  • Olive oil6 g
  • Flat-leaf parsley6 g
  • Pumpkin seeds6 g
  • Arla skyr natural 0% fat100 g

Method

  1. Rinse 36 g quinoa per portion well, then cook 12-15 minutes in plenty of unsalted water until the germ ring shows. Drain and spread on a tray to cool fast — cooked grains want to be in the fridge inside an hour.
  2. Heat the oven to 200C fan. Break the cauliflower into small florets, toss with half the oil and black pepper, and roast 25 minutes until the edges catch.
  3. Toss the drained chickpeas and sliced pepper with the rest of the oil and roast alongside the cauliflower for the last 15 minutes.
  4. Whisk the tahini with the lemon juice and 2-3 tsp cold water into a pourable dressing.
  5. Layer the box: quinoa first, then the roast veg and chickpeas, grated raw beetroot, cucumber and spinach on top. Dressing in a separate small pot.
  6. Dress at the desk with pumpkin seeds and torn parsley scattered over — not in the morning, or the quinoa goes claggy.
  7. Make this in two goes: Monday's and Wednesday's boxes on Sunday, Friday's on Wednesday evening. Cooked quinoa should not sit in the fridge from Sunday to Friday.
One portion484kcal28 gprotein12 gfibre139 mgsodium1376 mgpotassium
SnackNikki only

Skyr with strawberries and hemp

Nikki: one portion

Per portion

  • Arla skyr natural 0% fat150 g
  • Strawberries80 g
  • Hulled hemp seeds10 g

Method

  1. Assemble in a small box in the morning; the seeds go on at the last minute or they soften.
One portion175kcal20 gprotein2 gfibre70 mgsodium467 mgpotassium
DinnerBoth

Beef and mushroom ragu with pearl barley

Nikki: one portion · Ian: one portion

Per portion

  • 5% fat beef mince140 g
  • Chestnut mushrooms120 g
  • Chopped tomatoes, no added salt (tinned)150 g
  • Onion60 g
  • Carrots60 g
  • Garlic3 cloves9 g
  • Olive oil6 g
  • Pearl barley (dry weight)40 g
  • Kale45 g
  • Flat-leaf parsley6 g

Method

  1. Cook the pearl barley in plenty of unsalted water, 25-30 minutes until tender, drain.
  2. Brown the mince hard in the oil in a wide pan, leaving it alone in 3-minute bursts so it colours. Break it up and set aside.
  3. In the same pan soften the diced onion, carrot and sliced mushroom for 8-10 minutes. Add the garlic, fry 1 minute.
  4. Return the mince, add the tinned tomatoes and 100 ml water. Simmer 25-30 minutes, uncovered, stirring now and then, until glossy and thick.
  5. Massage the kale with a few drops of oil and stir-fry or steam 3 minutes.
  6. Serve the ragu over the barley with the kale alongside, parsley over the top. Black pepper does the seasoning here, not salt.
One portion516kcal42 gprotein15 gfibre190 mgsodium1770 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

  1. 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.
  2. Grate the cheddar in at the very end so it melts rather than cooks.
  3. On a toasted slice of sourdough with the spring onion over the top.
  4. 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

  1. Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
  2. 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.
  3. 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

  1. 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

  1. 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

  1. 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. 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

Thursday

2026-09-03
Nikki1616kcal121 gprotein40 gfibre911 mgsodium4094 mgpotassium
Ian3030kcal194 gprotein47 gfibre2308 mgsodium5919 mgpotassium
BreakfastBoth

Overnight oats with raspberries and flaxseed

Nikki: one portion · Ian: 1.2 portions

Per portion

  • Rolled porridge oats35 g
  • Arla skyr natural 0% fat170 g
  • Semi-skimmed milk60 g
  • Chia seeds4 g
  • Raspberries (frozen or fresh)40 g
  • Milled flaxseed6 g

Method

  1. Tip 35 g oats, 4 g chia seeds and 170 g skyr into a leakproof box.
  2. 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.
  3. Seal and refrigerate at least 6 hours. Make these three jars on Wednesday evening rather than Sunday — three days is as long as you want to hold them.
  4. Add the 40 g raspberries (frozen is fine) the night before so they bleed a little colour through.
  5. In the morning, top with 40 g raspberries and 6 g flaxseed. Do not add the topping the night before or it bleeds into the oats.
One portion337kcal27 gprotein9 gfibre110 mgsodium597 mgpotassium
LunchBoth

Jacket sweet potato with smoky black bean chilli

Nikki: one portion · Ian: one portion

Per portion

  • Sweet potato140 g
  • Black beans, no-added-salt tin, drained32 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

  1. Prick the sweet potatoes and bake whole at 200C fan for 45-50 minutes until they give all over when squeezed. Cool completely before boxing.
  2. For the chilli: soften the diced onion and pepper in the oil for 8 minutes, add the crushed garlic, cumin and smoked paprika, fry 1 minute.
  3. Add the tinned tomatoes and drained black beans with a splash of water. Simmer 20 minutes until thick enough to sit on a spoon. Black pepper and a squeeze of lemon — no salt.
  4. Tofoo Naked comes pressed, so no pressing needed: 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 through the chilli at the end.
  5. Box the potato and chilli separately. At school: microwave 3-4 minutes, split the potato, spoon the chilli over, top with skyr and sliced spring onion.
  6. Bake Tuesday's and Thursday's potatoes together on Sunday; the chilli keeps the full four days, the potatoes are better baked fresh on Tuesday evening if you have ten minutes.
One portion510kcal37 gprotein15 gfibre205 mgsodium1557 mgpotassium
SnackNikki only

Edamame and an orange

Nikki: one portion

Per portion

  • Frozen edamame58 g
  • Orange1 orange130 g

Method

  1. Boil the edamame 4 minutes on Sunday, cool, and box in portions. Eat cold, no salt — a squeeze of lemon instead.
One portion130kcal8 gprotein6 gfibre3 mgsodium473 mgpotassium
DinnerBoth

King prawn and vegetable stir-fry with brown rice

Nikki: one portion · Ian: 1.2 portions

Per portion

  • Raw king prawns180 g
  • Broccoli / tenderstem80 g
  • Carrots60 g
  • Sweetcorn60 g
  • Red pepper50 g
  • Spring onions20 g
  • Fresh ginger8 g
  • Garlic3 cloves9 g
  • Reduced-salt tamari (used sparingly)5 g
  • Olive oil9 g
  • Brown rice, cooked140 g
  • Sesame seeds10 g

Method

  1. Get the wok properly hot. Add the oil, then the hardest vegetables first: carrot and broccoli stems, 2 minutes.
  2. Add the pepper, sweetcorn and broccoli florets, 3 minutes, tossing rather than stirring.
  3. Add the grated ginger and garlic, 30 seconds — no longer, or the garlic turns bitter.
  4. Push everything to the side, add the prawns to the bare wok and cook 2-3 minutes until opaque and curled.
  5. Toss together with the 5 g tamari and a splash of water — the only added sodium in this dish, so measure rather than pour.
  6. Off the heat, add the sliced spring onions and sesame seeds. Serve on brown rice.
One portion607kcal48 gprotein10 gfibre585 mgsodium1466 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

  1. 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.
  2. Grate the cheddar in at the very end so it melts rather than cooks.
  3. On a toasted slice of sourdough with the spring onion over the top.
  4. 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

  1. Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
  2. 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.
  3. 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

  1. 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

  1. 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

  1. 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. 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

Friday

2026-09-04
Nikki1551kcal107 gprotein35 gfibre436 mgsodium4103 mgpotassium
Ian2895kcal182 gprotein43 gfibre1754 mgsodium6218 mgpotassium
BreakfastBoth

Overnight oats with grated apple and cinnamon and pumpkin seeds

Nikki: one portion · Ian: 1.2 portions

Per portion

  • Rolled porridge oats35 g
  • Arla skyr natural 0% fat170 g
  • Semi-skimmed milk60 g
  • Chia seeds4 g
  • Apple½ apple75 g
  • Pumpkin seeds12 g

Method

  1. Tip 35 g oats, 4 g chia seeds and 170 g skyr into a leakproof box.
  2. 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.
  3. Seal and refrigerate at least 6 hours. Make these three jars on Wednesday evening rather than Sunday — three days is as long as you want to hold them.
  4. Stir a good pinch of ground cinnamon through the night before.
  5. In the morning, top with half a grated apple and cinnamon and 12 g pumpkin seeds. Do not add the topping the night before or it bleeds into the oats.
One portion390kcal29 gprotein7 gfibre109 mgsodium665 mgpotassium
LunchBoth

Quinoa, chickpea and roast cauliflower box with tahini

Nikki: one portion · Ian: one portion

Per portion

  • Quinoa (dry weight)36 g
  • Chickpeas, no-added-salt tin, drained52 g
  • Cauliflower80 g
  • Red pepper60 g
  • Raw beetroot40 g
  • Cucumber50 g
  • Baby spinach30 g
  • Tahini8 g
  • Lemon juice12 g
  • Olive oil6 g
  • Flat-leaf parsley6 g
  • Pumpkin seeds6 g
  • Arla skyr natural 0% fat100 g

Method

  1. Rinse 36 g quinoa per portion well, then cook 12-15 minutes in plenty of unsalted water until the germ ring shows. Drain and spread on a tray to cool fast — cooked grains want to be in the fridge inside an hour.
  2. Heat the oven to 200C fan. Break the cauliflower into small florets, toss with half the oil and black pepper, and roast 25 minutes until the edges catch.
  3. Toss the drained chickpeas and sliced pepper with the rest of the oil and roast alongside the cauliflower for the last 15 minutes.
  4. Whisk the tahini with the lemon juice and 2-3 tsp cold water into a pourable dressing.
  5. Layer the box: quinoa first, then the roast veg and chickpeas, grated raw beetroot, cucumber and spinach on top. Dressing in a separate small pot.
  6. Dress at the desk with pumpkin seeds and torn parsley scattered over — not in the morning, or the quinoa goes claggy.
  7. Make this in two goes: Monday's and Wednesday's boxes on Sunday, Friday's on Wednesday evening. Cooked quinoa should not sit in the fridge from Sunday to Friday.
One portion484kcal28 gprotein12 gfibre139 mgsodium1376 mgpotassium
SnackNikki only

Almonds and a pear

Nikki: one portion

Per portion

  • Almonds (unsalted)24 g
  • Pear½ pear75 g

Method

  1. Portion the almonds into a pot on Sunday — 24 g is about 19 nuts, and the bag is not a portion.
One portion182kcal5 gprotein5 gfibre1 mgsodium263 mgpotassium
DinnerBoth

Pork loin with cauliflower mash, brussels sprouts and apple

Nikki: one portion · Ian: 1.2 portions

Per portion

  • Pork loin, lean165 g
  • Cauliflower220 g
  • Brussels sprouts100 g
  • Apple½ apple75 g
  • Olive oil9 g
  • Garlic2 cloves6 g
  • Lemon juice6 g

Method

  1. Break the cauliflower into florets and boil or steam 12-15 minutes until very soft. Drain well, then blitz with half the oil, black pepper and the crushed garlic until smooth — a stick blender in the pan works well.
  2. Rub the pork loin with the rest of the oil and plenty of pepper. Pan-fry or roast at 200C fan until it hits 63C in the centre, then rest 5 minutes.
  3. Halve the brussels sprouts and roast or pan-fry 10-12 minutes until well caught at the edges.
  4. Grate the apple into a small pan with a splash of water and the lemon juice, cook 5 minutes to a rough sauce.
  5. Slice the pork across the grain and serve over the cauliflower mash with the sprouts and apple sauce.
One portion463kcal44 gprotein10 gfibre179 mgsodium1799 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

  1. 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.
  2. Grate the cheddar in at the very end so it melts rather than cooks.
  3. On a toasted slice of sourdough with the spring onion over the top.
  4. 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

  1. Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
  2. 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.
  3. 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

  1. 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

  1. 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

  1. 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. 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

Saturday

2026-09-05
Nikki1752kcal102 gprotein33 gfibre1167 mgsodium5121 mgpotassium
Ian2969kcal168 gprotein40 gfibre2462 mgsodium6772 mgpotassium
BreakfastBoth

Banana oat pancakes with mango and strawberries

Nikki: one portion · Ian: 1.1 portions

Per portion

  • Rolled porridge oats65 g
  • Banana1 banana120 g
  • Semi-skimmed milk120 g
  • Baking powder½ tsp2.3 g
  • Maple syrup22 g
  • Frozen mango chunks50 g
  • Strawberries50 g
  • 0% fat Greek yogurt100 g
  • 100% peanut butter, no salt10 g

Method

  1. 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.
  2. Rest the batter 5 minutes while a non-stick pan heats to medium.
  3. 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.
  4. Stack with the yogurt, mango and sliced strawberries, peanut butter and maple syrup on top. Eat about 90 minutes before rolling out.
One portion629kcal27 gprotein12 gfibre342 mgsodium1252 mgpotassium
LunchBoth

Sourdough with smashed butter beans and roast tomato

Nikki: one portion · Ian: one portion

Per portion

  • White sourdough loaf50 g
  • Butter beans, no-added-salt tin, drained55 g
  • Tomatoes120 g
  • Olive oil6 g
  • Lemon juice8 g
  • Arla skyr natural 0% fat170 g
  • Flat-leaf parsley5 g

Method

  1. Halve the tomatoes and roast at 200C fan for 15 minutes with a little of the oil until they collapse and catch at the edges.
  2. Warm the drained, rinsed butter beans with the rest of the oil and roughly mash with a fork — leave it textured, not smooth.
  3. Toast the sourdough well. Pile the smashed beans on, roast tomatoes over the top, lemon juice and parsley to finish, skyr alongside for extra protein.
One portion373kcal28 gprotein6 gfibre494 mgsodium885 mgpotassium
SnackNikki only

Medjool dates with walnuts

Nikki: one portion

Per portion

  • Medjool dates2 medjool dates44 g
  • Walnuts12 g

Method

  1. Split the dates, push a walnut half into each.
One portion200kcal3 gprotein4 gfibre1 mgsodium359 mgpotassium
DinnerBoth

Cod, butter bean and roast vegetable traybake

Nikki: one portion · Ian: one portion

Per portion

  • Cod loin175 g
  • Butter beans, no-added-salt tin, drained55 g
  • Tomatoes150 g
  • Courgette100 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

  1. Heat the oven to 200C fan. Toss the butter beans, halved tomatoes, courgette, aubergine and onion with the oil, crushed garlic, smoked paprika and black pepper. Roast 25 minutes.
  2. Add 150 g of potato per portion, cut into 2 cm cubes, to the tray at the start — they roast in the same time.
  3. If the tray still looks wet at 25 minutes, give it another 5 so the beans catch a little at the edges.
  4. Push the vegetables aside, lay the cod loins in the gaps, spoon a little of the tray oil over, and return for 10-12 minutes until the fish flakes.
  5. Lemon juice and parsley over the whole tray as it comes out.
One portion517kcal43 gprotein11 gfibre322 mgsodium2625 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

  1. 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.
  2. Grate the cheddar in at the very end so it melts rather than cooks.
  3. On a toasted slice of sourdough with the spring onion over the top.
  4. 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

  1. Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
  2. 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.
  3. 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

  1. 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

  1. 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

  1. 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. 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

Sunday

2026-09-06
Nikki1751kcal108 gprotein39 gfibre381 mgsodium3498 mgpotassium
Ian3003kcal161 gprotein48 gfibre1591 mgsodium5111 mgpotassium
BreakfastBoth

Skyr bowl with toasted oats, mango and pistachios

Nikki: one portion · Ian: 1.2 portions

Per portion

  • Arla skyr natural 0% fat200 g
  • Rolled porridge oats32 g
  • Frozen mango chunks70 g
  • Pistachios (unsalted)12 g
  • Honey6 g
  • Chia seeds4 g

Method

  1. Toast the oats dry in a frying pan for 4-5 minutes, shaking often, until they smell nutty. Cool — they crisp as they cool.
  2. Spoon the skyr into a bowl, top with the mango, toasted oats, chopped pistachios, chia and honey.
One portion394kcal29 gprotein7 gfibre96 mgsodium675 mgpotassium
LunchBoth

Quinoa and chickpea tabbouleh with beetroot

Nikki: one portion · Ian: one portion

Per portion

  • Quinoa (dry weight)38 g
  • Chickpeas, no-added-salt tin, drained72 g
  • Tomatoes100 g
  • Cucumber70 g
  • Raw beetroot60 g
  • Flat-leaf parsley15 g
  • Spring onions15 g
  • Lemon juice15 g
  • Olive oil8 g
  • Sunflower seeds8 g

Method

  1. Cook the quinoa 12-15 minutes in unsalted water until the germ ring shows, drain and cool completely — a warm grain wilts the herbs.
  2. Finely dice the tomato and cucumber, grate the raw beetroot, and chop the parsley properly fine — this is a herb salad with grains in it, not the other way round.
  3. Toss everything with the drained chickpeas, sliced spring onion, lemon juice and oil. No salt; the lemon carries it.
  4. Scatter the sunflower seeds over just before eating.
One portion439kcal16 gprotein13 gfibre72 mgsodium1125 mgpotassium
SnackNikki only

Skyr with mango and pumpkin seeds

Nikki: one portion

Per portion

  • Arla skyr natural 0% fat150 g
  • Frozen mango chunks70 g
  • Pumpkin seeds8 g

Method

  1. Assemble in a small box in the morning; the seeds go on at the last minute or they soften.
One portion181kcal19 gprotein2 gfibre70 mgsodium407 mgpotassium
DinnerBoth

Tofu and vegetable pasta primavera

Nikki: one portion · Ian: one portion

Per portion

  • Tofoo Naked tofu½ block of Tofoo140 g
  • Wholewheat pasta (dry weight)90 g
  • Frozen garden peas80 g
  • Courgette80 g
  • Asparagus60 g
  • Garlic3 cloves9 g
  • Olive oil9 g
  • Fresh basil8 g
  • Lemon juice10 g

Method

  1. Cube the Tofoo — half a block each, so one block between you — and roast at 200C fan (or air fry) 18-20 minutes until golden and firm. It is sold pressed, so it needs no pressing.
  2. Get the pasta on in a big pan of unsalted water.
  3. Soften the sliced garlic in the oil over low heat for 2 minutes — it should sizzle gently, never brown.
  4. Add the sliced courgette and asparagus, raise the heat and cook 5-6 minutes until just tender. Add the peas for the last 2 minutes.
  5. Drain the pasta, keeping a mugful of the water. Toss the pasta through the vegetables with a splash of that water, then fold in the roast tofu.
  6. Off the heat: lemon juice and a lot of torn basil.
One portion704kcal43 gprotein17 gfibre135 mgsodium1291 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

  1. 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.
  2. Grate the cheddar in at the very end so it melts rather than cooks.
  3. On a toasted slice of sourdough with the spring onion over the top.
  4. 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

  1. Blend the semi-skimmed milk, banana, peanut butter and honey with a handful of ice.
  2. 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.
  3. 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

  1. 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

  1. 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

  1. 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. 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

54 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.

almondappleasparagusbananabarleybasilbeetrootblack beanbroccolibrussels sproutbutter beancarrotcauliflowerchiachickpeacoriandercourgettecucumbercumindateflaxgarlicgingerhempkalelemonmangomaplemushroomoatoliveonionorangeparsleypeapeanutpearpepperpistachiopotatopumpkinquinoaraspberryricesesamesoyaspinachstrawberrysunflowersweet potatosweetcorntomatowalnutwheat

Shopping list

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

Chilled

Fish and meat

Freezer

Cupboard

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:

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.