A week that leaves you light as a feather
Seven days of food for someone who’s getting lean and still wants a proper meal. Every dish comes with the full recipe, free, and the shopping list for the whole week is at the end.
Sample person: 35, 68 kg, 166 cm, moderately active.
The week, day by day
MONMonday
- BreakfastProtein oat tiramisu407 kcal
- SnackSoya yoghurt with banana and peanut butter185 kcal
- LunchChicken jalfrezi with peppers555 kcal
- SnackBuckwheat salad with oyster mushrooms and parsley185 kcal
- DinnerHalušky — potato dumplings with quark and spring onion518 kcal
1,850 / 1,850TUETuesday
- BreakfastQuark and oat protein pancakes407 kcal
- SnackWhipped lemon skyr with poppy seeds185 kcal
- LunchKoshari — lentils, rice and pasta555 kcal
- SnackWhipped quark with coffee and almonds185 kcal
- DinnerOlomouc curd cheese with quark, onion and bread518 kcal
1,850 / 1,850WEDWednesday
- BreakfastPorridge with carrot and nuts366 kcal
- LunchBibim guksu — Korean cold spicy noodles with egg499 kcal
- SnackSilken tofu pudding with mango166 kcal
- DinnerCaraway soup with potato and a poached egg466 kcal
- Your own snackMiso soup with tofu, edamame and nori354 kcal
1,851 / 1,850THUThursday
- BreakfastBeans on toast with a poached egg407 kcal
- SnackEdamame with chilli and lime185 kcal
- LunchBean and tofu bowl with onion and potato555 kcal
- SnackRice cakes with tofu and avocado185 kcal
- DinnerKoprovka — Czech dill sauce with chicken and potato518 kcal
1,850 / 1,850FRIFriday
- BreakfastFrittata muffins387 kcal
- LunchSpaghetti with lentil ragù527 kcal
- SnackBanana with rice cakes and honey176 kcal
- DinnerKatsudon — Japanese cutlet on rice with egg492 kcal
- Your own snackSkyr with blueberries and poppy seeds268 kcal
1,850 / 1,850SATSaturday
- BreakfastBreakfast in a bottle — protein smoothie with skyr379 kcal
- LunchTofu in black bean sauce516 kcal
- SnackHard-boiled eggs with avocado and chilli172 kcal
- DinnerFasolada — Greek bean soup with bread482 kcal
- Your own snackMiso soup with tofu, edamame and nori301 kcal
1,850 / 1,850SUNSunday
- BreakfastSkyr bowl with mango and tahini407 kcal
- SnackAlmonds with apple and cinnamon185 kcal
- LunchMexican rice with eggs and beans555 kcal
- SnackBruschetta with cannellini beans and rosemary185 kcal
- DinnerOmurice — Japanese rice in an omelette518 kcal
1,850 / 1,850
Numbers worked out by the app for a sample person. On a day without a shared snack, a personal one takes its place — that’s how the app puts the day together.
Shopping list for the week
The whole week in one shop at an ordinary supermarket. Herbs, spices and store-cupboard bits are at the end — tick off what you’ve already got.