A Note From Your Chef
Welcome, Asher and Anna, to your expanding culinary guide. This plan now features multiple weekly menus, each designed to balance your individual fitness goals with exciting new flavors. Every recipe is crafted for simplicity without sacrificing taste, using fresh, accessible ingredients. The quantities are designed for efficiency—cook once for dinner and enjoy the delicious leftovers for lunch the next day. I hope you enjoy every moment of cooking and every bite. Buon appetito!
Your Personalized Meal Plans
Weekly Meal Overview
DAY 1
Cozy Monday
Daily Goals
Ash: ~2280 kcal / 165g Protein
Anna: ~1700 kcal / 115g Protein
DAY 2
Creamy Tuesday
Daily Goals
Ash: ~2250 kcal / 170g Protein
Anna: ~1680 kcal / 120g Protein
DAY 3
Hearty Wednesday
Daily Goals
Ash: ~2260 kcal / 168g Protein
Anna: ~1710 kcal / 118g Protein
DAY 4
Savory Thursday
Daily Goals
Ash: ~2290 kcal / 165g Protein
Anna: ~1730 kcal / 115g Protein
DAY 5
Flavorful Friday
Daily Goals
Ash: ~2270 kcal / 170g Protein
Anna: ~1720 kcal / 120g Protein
DAY 6 & 7
Weekend Wind-Down
Saturday
Enjoy leftover Beef Stroganoff for lunch and take the evening off to dine out or finish any other leftovers.
Sunday
Enjoy a final breakfast of Protein Pancakes, then have your well-deserved cheat meal for dinner.
The Recipes
Fluffy Protein Pancakes
Start your day with a comforting classic that packs a serious protein punch, keeping you full and energized.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients (Per Day for Two)
- 80g rolled oats
- 2 scoops vanilla or unflavored protein powder
- 2 large eggs
- 1 ripe banana
- 1 tsp baking powder
- 120ml (1/2 cup) milk of choice
- Toppings: Berries, Greek yogurt, maple syrup
Method
- Blend: Combine oats, protein powder, eggs, banana, baking powder, and milk in a blender. Blend until completely smooth.
- Rest: Let the batter rest for 5 minutes.
- Cook: Heat a non-stick pan over medium heat. Pour small circles of batter onto the pan. Cook for 2-3 minutes per side.
- Serve: Stack the pancakes and serve warm with your favorite healthy toppings.
Chef's Tip
For an extra flavor boost, add a dash of cinnamon or nutmeg to the batter before blending. Ensure your pan isn't too hot to prevent the outside from burning before the inside is cooked.
Quick & Healthy Tuna Melts
The ultimate comfort lunch. A warm, cheesy, high-protein melt that's ready in minutes.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 2 cans (340g total) tuna in water, drained
- 1/4 cup Greek yogurt
- 1 celery stalk, finely chopped
- 4 slices whole wheat or sourdough bread
- 2 slices low-fat cheese (like provolone or mozzarella)
Method
- Mix Tuna Salad: In a bowl, combine the well-drained tuna, Greek yogurt, and chopped celery. Season with salt and pepper.
- Assemble: Spread the tuna mixture evenly over two slices of bread. Top each with one slice of cheese and the remaining slices of bread.
- Grill: Lightly spray a pan with oil or use a small amount of butter over medium heat. Grill the sandwiches for 3-4 minutes per side, until the bread is golden brown and the cheese is perfectly melted.
- Serve: Slice in half and serve immediately.
Chef's Tip
A pinch of smoked paprika in the tuna mix adds a lovely smoky depth. For a perfect melt, press the sandwich down gently with a spatula as it cooks.
Healthy Shepherd's Pie
A rich, savory meat and vegetable filling topped with a creamy cauliflower and sweet potato mash. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- Filling: 900g lean ground beef, 2 carrots, 1 onion, 2 celery stalks, 4 cloves garlic, 400g can diced tomatoes, 2 tbsp tomato paste, 1 cup beef broth, 1 tsp dried thyme.
- Topping: 1 large head of cauliflower, 2 medium sweet potatoes, 1/4 cup Greek yogurt, salt, and pepper.
Method
- Prepare Topping: Peel and chop sweet potatoes. Chop cauliflower. Boil or steam both until very tender. Drain well.
- Make Filling: Sauté chopped onion, carrots, and celery until soft. Add garlic. Add ground meat and brown it. Drain excess fat. Stir in tomato paste, diced tomatoes, broth, and thyme. Simmer for 20 minutes until thickened.
- Mash Topping: Mash the cooked cauliflower and sweet potato with Greek yogurt, salt, and pepper until smooth.
- Assemble & Bake: Spread the meat filling in a baking dish. Top evenly with the mash. Bake at 200°C (400°F) for 20-25 minutes, until bubbly and the top is lightly golden.
Chef's Tip
For a richer flavor in the filling, add a splash of Worcestershire sauce. To get a nice browning on the mash, you can briefly place the dish under the broiler for the last 2-3 minutes of cooking.
Creamy Chicken & Mushroom Pasta
A decadent-tasting pasta dish where the creaminess comes from Greek yogurt and starchy pasta water, not heavy cream. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 750g chicken breast, cubed
- 250g whole wheat pasta
- 250g mushrooms, sliced
- 1 onion, chopped
- 4 cloves garlic, minced
- 1 cup Greek yogurt
- 1/2 cup grated Parmesan cheese
- Fresh parsley, chopped
Method
- Cook Pasta: Cook pasta according to package. Before draining, reserve 1 cup of the starchy pasta water.
- Cook Chicken & Veg: Sauté onion until soft. Add chicken and cook until golden. Add mushrooms and garlic and cook for 5 minutes.
- Create Sauce: Reduce heat to low. Stir in Greek yogurt, Parmesan, and ~1/2 cup pasta water until a smooth sauce forms. Do not boil.
- Combine: Add drained pasta to the sauce and toss to coat, adding more pasta water if needed.
- Serve: Garnish with fresh parsley.
Chef's Tip
The key to a smooth yogurt-based sauce is low heat. If the heat is too high, the yogurt can curdle. Taking the pan off the heat before stirring in the yogurt is the safest method.
Hearty Chicken Chili
A big, flavorful bowl of chili that's high in protein and fiber. Perfect for a cozy evening. Single meal.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 500g lean ground chicken
- 1 onion, chopped
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 1 can (400g) diced tomatoes
- 1 can (400g) kidney beans, rinsed
- 2 tbsp chili powder, 1 tsp cumin, 1/2 tsp paprika
- Toppings: Greek yogurt, avocado, fresh cilantro
Method
- Sauté Veg: In a large pot, sauté the onion and bell pepper until softened. Add the garlic and cook for one more minute.
- Brown Chicken: Add the ground chicken to the pot. Break it up with a spoon and cook until browned.
- Simmer: Stir in the diced tomatoes, kidney beans, and all spices. Bring to a boil, then reduce heat, cover, and simmer for at least 30 minutes to let the flavors meld.
- Serve: Ladle into bowls and top with a dollop of Greek yogurt, sliced avocado, or fresh cilantro.
Chef's Tip
For a deeper flavor, add a small square of dark chocolate or a teaspoon of unsweetened cocoa powder to the chili while it simmers. It sounds unusual, but it adds incredible richness.
Simple Shakshuka with Feta
A vibrant, one-pan meal of eggs poached in a flavorful tomato and pepper sauce. A perfect, light comfort lunch.
Ash's Serving (4 eggs)
Anna's Serving (2 eggs)
Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 1 bell pepper, sliced
- 2 cloves garlic, minced
- 1 can (400g) crushed tomatoes
- 1 tsp paprika, 1/2 tsp cumin
- 6 large eggs
- 50g feta cheese, crumbled
- Fresh parsley, for garnish
Method
- Create the Sauce: In a large skillet, sauté onion and bell pepper in olive oil until soft. Add garlic and cook for a minute. Stir in the crushed tomatoes and spices. Simmer for 10 minutes.
- Poach the Eggs: Make six small wells in the tomato sauce. Crack an egg into each well.
- Cook: Cover the skillet and cook for 5-8 minutes, or until the egg whites are set but the yolks are still runny.
- Serve: Sprinkle with crumbled feta cheese and fresh parsley. Serve hot, with crusty bread for dipping if desired.
Chef's Tip
For a bit of a kick, add a pinch of red pepper flakes to the tomato sauce while it simmers. Don't overcook the eggs; a runny yolk creates a delicious sauce when mixed with the tomatoes.
Deconstructed Chicken Pot Pie
All the creamy, savory goodness of a chicken pot pie, served in a bowl with a flaky biscuit on top. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 700g chicken breast, cubed
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 1 cup frozen peas
- 1/2 cup Greek yogurt
- 2 cups chicken broth
- 4 medium biscuits or puff pastry squares
Method
- Bake Topping: Bake the biscuits or puff pastry according to package directions until golden brown.
- Sauté Veg: In a large pot, sauté onion, carrots, and celery until soft (about 8-10 minutes).
- Cook Chicken: Add the cubed chicken to the pot and cook until no longer pink.
- Make Filling: Stir in the chicken broth and bring to a simmer. Let it cook for 10 minutes. Stir in the frozen peas and cook for 2 more minutes. Remove from heat and stir in the Greek yogurt until creamy. Season well.
- Serve: Ladle the creamy chicken filling into bowls and top with a warm, flaky biscuit.
Chef's Tip
A pinch of dried thyme or rosemary in the filling adds that classic pot pie flavor. To thicken the filling slightly, you can whisk a tablespoon of cornstarch into a little cold water and stir it into the broth as it simmers.
Healthy Beef Stroganoff
Tender beef and mushrooms in a tangy, creamy sauce served over egg noodles. A lightened-up version of a comfort food icon. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 700g beef sirloin or rump steak, thinly sliced
- 250g mushrooms, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups beef broth
- 1 cup Greek yogurt
- 250g whole wheat egg noodles
Method
- Cook Noodles: Cook the egg noodles according to package directions.
- Sear Beef: Season the beef strips with salt and pepper. In a large skillet, sear the beef in batches over high heat until browned. Remove from the pan and set aside.
- Sauté Veg: In the same pan, sauté the onion until soft. Add the mushrooms and garlic and cook until the mushrooms have released their liquid and started to brown.
- Create Sauce: Pour in the beef broth, scraping up any browned bits from the bottom of the pan. Bring to a simmer and cook for 5 minutes.
- Combine: Reduce heat to low. Return the beef to the pan. Stir in the Greek yogurt until the sauce is creamy. Do not boil.
- Serve: Serve the stroganoff over the hot egg noodles.
Chef's Tip
Slicing the beef against the grain is crucial for tenderness. A swirl of Dijon mustard stirred into the sauce at the end adds a fantastic, classic stroganoff tang.
Shopping List
Produce
- Bananas: 6 ripe
- Berries (for topping): 1 punnet
- Onions: 6
- Garlic: 2 bulbs
- Carrots: 4
- Celery: 5 stalks
- Sweet Potatoes: 2 medium
- Cauliflower: 1 large head
- Mushrooms: 500g
- Bell Peppers: 2 (any color)
- Parsley: 1 bunch
- Frozen Peas: 1 cup
- Avocado (for chili topping): 1
Protein & Dairy
- Protein Powder: 12 scoops
- Eggs: 2 dozen
- Milk (of choice): ~750ml
- Greek Yogurt: ~1.6kg
- Canned Tuna: 2 cans (340g total)
- Low-fat Cheese Slices: 2 slices
- Lean Ground Beef: 900g
- Lean Ground Chicken: 500g
- Chicken Breast: 1.45kg
- Beef Sirloin or Rump Steak: 700g
- Parmesan Cheese: 1 block (for grating)
- Feta Cheese: 50g
Pantry
- Rolled Oats: ~500g
- Baking Powder: 1 container
- Maple Syrup (optional): 1 bottle
- Sourdough/Whole Wheat Bread: 1 loaf
- Canned Diced Tomatoes: 2 cans (400g each)
- Canned Crushed Tomatoes: 1 can (400g)
- Tomato Paste: 1 tube/can
- Beef Broth: 1 carton (~3 cups)
- Chicken Broth: 1 carton (~2 cups)
- Whole Wheat Pasta: 250g
- Canned Kidney Beans: 1 can
- Spices: Dried Thyme, Chili Powder, Cumin, Paprika
- Biscuits or Puff Pastry: 1 pack (4 medium)
- Whole Wheat Egg Noodles: 250g
Weekly Meal Overview
DAY 1
Savory Monday
Daily Goals
Ash: ~2290 kcal / 160g Protein
Anna: ~1710 kcal / 112g Protein
DAY 2
Umami Tuesday
Daily Goals
Ash: ~2260 kcal / 165g Protein
Anna: ~1690 kcal / 115g Protein
DAY 3
Simple Wednesday
Daily Goals
Ash: ~2240 kcal / 155g Protein
Anna: ~1670 kcal / 110g Protein
DAY 4
Nourishing Thursday
Daily Goals
Ash: ~2280 kcal / 168g Protein
Anna: ~1700 kcal / 118g Protein
DAY 5
Fresh Friday
Daily Goals
Ash: ~2270 kcal / 170g Protein
Anna: ~1700 kcal / 120g Protein
DAY 6 & 7
Relaxing Weekend
Saturday
Enjoy leftover Yakitori Skewers for lunch and take the evening off to dine out or finish any other leftovers.
Sunday
Enjoy a final breakfast of Miso Oatmeal, have a simple Japanese Egg Drop soup for lunch, then have your well-deserved cheat meal for dinner.
The Recipes
Savory Miso Oatmeal
A surprising and deeply satisfying breakfast. The savory umami of miso paste transforms oatmeal into a hearty, warming meal.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients (Per Day for Two)
- 80g rolled oats
- 750ml (3 cups) water or vegetable broth
- 1 tbsp white or yellow miso paste
- 2 soft-boiled eggs
- 1 spring onion, thinly sliced
- Toasted sesame seeds for garnish
Method
- Cook Oats: In a saucepan, bring the water or broth to a simmer. Add the oats and cook for 5-7 minutes, stirring occasionally, until creamy.
- Add Miso: In a small bowl, whisk the miso paste with a few tablespoons of the hot oatmeal liquid until smooth. This prevents clumps. Stir the miso mixture into the oatmeal.
- Prepare Eggs: While the oats cook, soft-boil two eggs (about 6-7 minutes in boiling water). Peel and slice in half.
- Serve: Divide the oatmeal into two bowls. Top each with a halved soft-boiled egg, a sprinkle of spring onions, and toasted sesame seeds.
Chef's Tip
A small drizzle of sesame oil or a dash of chili flakes at the end can add another wonderful layer of flavor to this unique breakfast bowl.
Cold Soba Noodle Salad
A refreshing, light, and nutty noodle salad that's perfect for a warm day. Quick to assemble and full of flavor.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 200g soba (buckwheat) noodles
- 1 cucumber, julienned
- 1 carrot, julienned
- 1/2 cup edamame, shelled
- Dressing: 3 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp honey, 1 tsp sesame oil.
Method
- Cook Noodles: Cook the soba noodles according to package directions. Drain and rinse immediately under cold water to stop the cooking and remove excess starch.
- Prepare Dressing: In a small bowl, whisk together the soy sauce, rice vinegar, honey, and sesame oil.
- Combine: In a large bowl, combine the cold soba noodles, julienned cucumber and carrot, and shelled edamame.
- Toss and Serve: Pour the dressing over the salad and toss gently to combine. Serve chilled.
Chef's Tip
Rinsing the soba noodles well is the key to a non-clumpy salad. For an extra protein boost, you can top this salad with some shredded cooked chicken or crumbled tofu.
Healthy Baked Chicken Katsu
Crispy, juicy chicken cutlets without the deep-frying. Served with a tangy sauce and a refreshing cabbage salad. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 700g chicken breast, pounded thin
- 100g (1 cup) panko breadcrumbs
- 2 eggs, beaten
- 50g all-purpose flour
- Sauce: 4 tbsp tomato ketchup, 2 tbsp soy sauce, 1 tbsp honey
- Salad: 1/4 head of cabbage, very thinly sliced
- Serve with 3 cups cooked Japanese short-grain rice.
Method
- Preheat & Prep: Preheat your oven to 200°C (400°F). Set up a breading station with three shallow dishes: one with flour, one with beaten eggs, and one with panko breadcrumbs.
- Bread Chicken: Season the thin chicken cutlets with salt and pepper. Dredge each piece first in flour, then dip in the egg, and finally press firmly into the panko to coat completely.
- Bake: Place the breaded chicken on a wire rack set on a baking sheet. Lightly spray the tops with cooking oil. Bake for 20-25 minutes, flipping halfway, until golden brown and cooked through.
- Make Sauce & Salad: While the chicken bakes, whisk together the ketchup, soy sauce, and honey for the tonkatsu-style sauce. Prepare the shredded cabbage.
- Serve: Slice the baked katsu into strips. Serve over rice with the shredded cabbage and a drizzle of the sauce.
Chef's Tip
Toasting the panko breadcrumbs in a dry pan for a few minutes before breading the chicken will give you an even deeper golden color and crispier texture after baking.
Ginger Pork Stir-fry (Shogayaki)
A classic Japanese comfort food. Thinly sliced pork cooked in a sweet and savory ginger sauce. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 700g pork loin or shoulder, very thinly sliced
- 1 large onion, thinly sliced
- Sauce: 4 tbsp soy sauce, 4 tbsp mirin (or honey), 2 tbsp grated fresh ginger.
- Serve with 3 cups cooked Japanese short-grain rice and steamed broccoli.
Method
- Make Sauce: In a small bowl, combine the soy sauce, mirin (or honey), and grated ginger.
- Cook Pork: Heat a large skillet or wok over high heat. Add a little oil and stir-fry the pork slices in batches until just cooked through. Set aside.
- Cook Onion: In the same pan, add the sliced onion and cook until softened and lightly browned.
- Combine: Return the pork to the pan with the onions. Pour the ginger sauce over everything and cook for 1-2 minutes, stirring to coat the pork and onions completely until the sauce has thickened slightly.
- Serve: Serve immediately over hot rice with a side of steamed broccoli.
Chef's Tip
For super tender pork, ask your butcher to slice it thinly, or partially freeze the pork for about 30 minutes to make it easier to slice thinly yourself at home.
Tofu & Broccoli Stir-fry
A simple, healthy, and satisfying plant-based meal that comes together in minutes. Single meal.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 1 block (400g) firm tofu, pressed and cubed
- 1 large head of broccoli, cut into florets
- 1 tbsp cornstarch
- Sauce: 3 tbsp soy sauce, 1 tbsp honey, 1 tbsp rice vinegar, 1 tsp grated ginger, 1 clove garlic minced.
Method
- Prep Tofu: Gently toss the cubed tofu in cornstarch until lightly coated. This helps it get crispy.
- Cook Tofu: In a large skillet or wok, pan-fry the tofu in a little oil over medium-high heat until golden brown on all sides. Remove from the pan.
- Stir-fry Broccoli: Add the broccoli florets to the pan with a splash of water, cover, and steam for 2-3 minutes. Uncover and stir-fry for another 2 minutes until tender-crisp.
- Combine: Return the tofu to the pan. Whisk the sauce ingredients together and pour over the tofu and broccoli. Stir for 1-2 minutes until the sauce thickens and coats everything.
- Serve: Serve immediately, perhaps with a side of rice.
Chef's Tip
Pressing the tofu is the most important step! Wrap the block in paper towels, place it on a plate, and put something heavy on top for 30 minutes to remove excess water. This makes it much firmer and less likely to fall apart.
Simple Miso Soup & Rice Balls (Onigiri)
A classic, light, and restorative Japanese lunch. Easy to digest and deeply comforting.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- Miso Soup: 750ml (3 cups) water, 2 tbsp miso paste, 1/2 block of silken tofu (cubed), 1 spring onion (sliced).
- Rice Balls: 1 cup cooked Japanese short-grain rice, pinch of salt, 1 can (150g) tuna, flaked and drained.
Method
- Make Rice Balls: While the rice is still warm, wet your hands with salted water to prevent sticking. Take a small handful of rice and gently shape it into a triangle or ball. Make an indent in the rice, add a small amount of the flaked tuna, and enclose it with more rice.
- Make Miso Soup: Bring the water to a gentle simmer in a saucepan. Do not boil.
- Dissolve Miso: In a small bowl, whisk the miso paste with a ladleful of the hot water until smooth. Pour the miso mixture back into the pot.
- Add Tofu: Gently add the cubed silken tofu and sliced spring onions. Heat through for one minute.
- Serve: Pour the soup into bowls and serve immediately with the rice balls on the side.
Chef's Tip
Never boil miso soup after the miso paste has been added. Boiling kills the beneficial probiotics in the miso and can alter the delicate flavor.
Teriyaki Salmon Donburi (Rice Bowl)
A perfectly cooked salmon fillet with a glossy, sweet, and savory teriyaki glaze, served over rice with steamed vegetables. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 700g salmon fillets, skin on or off
- Teriyaki Sauce: 4 tbsp soy sauce, 4 tbsp mirin (or honey), 2 tbsp rice vinegar.
- 3 cups cooked Japanese short-grain rice
- Steamed vegetables of choice (e.g., broccoli, carrots)
- Toasted sesame seeds for garnish
Method
- Make Sauce: In a small saucepan, combine the soy sauce, mirin, and rice vinegar. Bring to a simmer over medium heat and cook for 3-5 minutes, until the sauce has thickened slightly and become glossy.
- Cook Salmon: Pan-sear the salmon fillets in a lightly oiled skillet over medium-high heat for 4-5 minutes per side, or until cooked to your liking.
- Glaze Salmon: In the last minute of cooking, pour the teriyaki sauce over the salmon fillets, turning them to coat completely. Let the sauce bubble and caramelize around the fish.
- Assemble Bowls (Donburi): Place a bed of rice in two bowls. Top with a teriyaki salmon fillet and a side of steamed vegetables.
- Serve: Drizzle any extra sauce from the pan over the bowls and garnish with toasted sesame seeds.
Chef's Tip
Pat the salmon skin very dry with a paper towel before cooking to ensure it gets wonderfully crispy in the pan. Start cooking with the skin-side down.
Chicken & Spring Onion Yakitori
Classic Japanese grilled skewers, glazed with a sweet and savory sauce. Simple, addictive, and perfect for a Friday night. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 700g chicken breast or thigh, cut into bite-sized cubes
- 1 bunch of spring onions, cut into 3cm pieces
- Yakitori Sauce (Tare): 1/2 cup soy sauce, 1/3 cup mirin (or honey), 1/4 cup water, 2 tsp brown sugar.
Method
- Make Tare Sauce: Combine all sauce ingredients in a small saucepan. Bring to a simmer and cook for 10-15 minutes, until the sauce has reduced and thickened enough to coat the back of a spoon.
- Assemble Skewers: If using bamboo skewers, soak them in water. Thread the chicken pieces and spring onion pieces alternately onto the skewers.
- Grill/Cook: Grill or pan-fry the skewers over medium-high heat for 3-4 minutes per side.
- Glaze: Once the chicken is almost cooked, begin brushing the skewers with the tare sauce. Turn and brush them several times in the last few minutes of cooking to build up a beautiful, caramelized glaze.
- Serve: Serve hot, with any remaining sauce for dipping.
Chef's Tip
Don't glaze the skewers too early, as the sugar in the sauce can burn easily over high heat. Wait until the chicken is mostly cooked through before you start brushing.
Japanese Egg Drop Soup (Kakitamajiru)
A delicate, comforting, and incredibly quick soup. The perfect light lunch for a relaxing Sunday.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 750ml (3 cups) chicken or vegetable broth
- 1 tbsp soy sauce
- 1 tsp cornstarch mixed with 2 tsp water
- 2 large eggs, lightly beaten
- 1 spring onion, thinly sliced
Method
- Prepare Broth: In a saucepan, bring the broth and soy sauce to a gentle simmer.
- Thicken: Stir in the cornstarch slurry and cook for one minute until the broth has thickened very slightly.
- Create Egg Ribbons: While stirring the broth in a slow, circular motion, slowly pour the beaten eggs in a thin stream. This will create delicate egg ribbons.
- Serve: Remove from the heat immediately. Ladle into bowls and garnish with fresh spring onions.
Chef's Tip
The key to beautiful egg ribbons is a gentle simmer (not a rolling boil) and a very slow, steady pour of the beaten eggs while you stir. Pouring too fast will result in clumps.
Shopping List
Produce
- Spring Onions: 3 bunches
- Cabbage: 1/4 head
- Cucumber: 1
- Carrot: 1
- Edamame (frozen): 1 bag (at least 1/2 cup)
- Ginger: 1 large root
- Garlic: 1 bulb
- Onion: 1
- Broccoli: 2 heads
Protein & Dairy
- Eggs: 1.5 dozen (18 eggs)
- Chicken Breast or Thigh: 1.4 kg
- Pork Loin or Shoulder: 700g
- Firm Tofu: 1 block (400g)
- Silken Tofu: 1 block (for 1/2 block needed)
- Salmon Fillets: 700g
- Canned Tuna: 1 can
Pantry
- Rolled Oats: ~500g
- White or Yellow Miso Paste: 1 tub
- Toasted Sesame Seeds: 1 jar
- Soba (Buckwheat) Noodles: 1 package (at least 200g)
- Soy Sauce: 1 bottle
- Rice Vinegar: 1 bottle
- Honey: 1 jar
- Panko Breadcrumbs: 1 bag
- All-purpose Flour: Small bag
- Tomato Ketchup: 1 bottle
- Japanese Short-grain Rice: 1 bag
- Mirin (Sweet Rice Wine): 1 bottle
- Cornstarch: 1 box
- Vegetable or Chicken Broth: 1 carton
- Brown Sugar: 1 box/bag
Weekly Meal Overview
DAY 1
Mexican Monday
Daily Goals
Ash: ~2280 kcal / 165g Protein
Anna: ~1700 kcal / 115g Protein
DAY 2
Italian Tuesday
Daily Goals
Ash: ~2260 kcal / 168g Protein
Anna: ~1690 kcal / 118g Protein
DAY 3
American Wednesday
Daily Goals
Ash: ~2270 kcal / 170g Protein
Anna: ~1710 kcal / 120g Protein
DAY 4
Thai Thursday
Daily Goals
Ash: ~2250 kcal / 165g Protein
Anna: ~1680 kcal / 115g Protein
DAY 5
Fusion Friday
Daily Goals
Ash: ~2290 kcal / 170g Protein
Anna: ~1720 kcal / 120g Protein
DAY 6 & 7
Eclectic Weekend
Saturday
Enjoy leftover Loaded Sweet Potatoes for lunch and take the evening off to dine out or finish any other leftovers.
Sunday
Enjoy a final Berry Protein Smoothie, have a simple Frittata for lunch, then have your well-deserved cheat meal for dinner.
The Recipes
Berry Protein Smoothie
A fast, delicious, and nutrient-dense breakfast to fuel your mornings. Perfectly balanced with protein, healthy fats, and carbs.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients (Per Day for Two)
- 2 scoops vanilla or unflavored protein powder
- 200g frozen mixed berries
- 1 tbsp almond butter
- 500ml milk of choice
- 1 tbsp chia seeds
Method
- Combine: Add all ingredients—protein powder, frozen berries, almond butter, milk, and chia seeds—to a blender.
- Blend: Blend on high speed for 30-60 seconds, until completely smooth and creamy.
- Serve: Pour into two glasses and serve immediately.
Chef's Tip
Using frozen berries is key to a thick, cold smoothie without needing to add ice, which can water down the flavor. If the smoothie is too thick, add a little more milk until it reaches your desired consistency.
Greek Yogurt Chicken Salad Wraps
A high-protein, creamy chicken salad that's perfect for a quick and easy lunch.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 400g cooked chicken breast, shredded
- 1/2 cup Greek yogurt
- 1 celery stalk, finely diced
- 1/4 red onion, finely diced
- 4 medium whole wheat tortillas or wraps
- 2 cups of lettuce or mixed greens
Method
- Make Salad: In a bowl, combine the shredded chicken, Greek yogurt, diced celery, and red onion. Mix well and season with salt and pepper.
- Assemble: Lay out the tortillas. Place a bed of lettuce in the center of each.
- Fill and Roll: Spoon the chicken salad mixture over the lettuce. Fold in the sides of the tortilla and roll it up tightly.
- Serve: Slice in half and serve immediately.
Chef's Tip
A squeeze of fresh lemon juice or a tablespoon of chopped fresh dill in the chicken salad mix can brighten up the flavors beautifully.
Chicken Fajita Bowls
All the smoky, savory flavor of fajitas served in a healthy, satisfying bowl. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 700g chicken breast, sliced
- 2 bell peppers (different colors), sliced
- 1 large onion, sliced
- Fajita Spice Mix: 2 tsp chili powder, 2 tsp cumin, 1 tsp paprika, 1 tsp garlic powder.
- 2 cups cooked quinoa
- Toppings: Avocado, Greek yogurt (as sour cream), fresh cilantro, lime wedges.
Method
- Season Chicken: Toss the sliced chicken with the fajita spice mix, salt, and pepper.
- Sauté Vegetables: In a large skillet over medium-high heat, cook the sliced peppers and onion until soft and slightly charred, about 8-10 minutes. Remove from the pan.
- Cook Chicken: In the same skillet, cook the seasoned chicken until golden brown and cooked through, about 5-7 minutes.
- Assemble Bowls: Divide the cooked quinoa between your meal prep containers or bowls. Top with the cooked vegetables and chicken.
- Serve: When ready to eat, top with sliced avocado, a dollop of Greek yogurt, a sprinkle of cilantro, and a squeeze of fresh lime juice.
Chef's Tip
For the best flavor, cook the vegetables and chicken in a very hot pan to get a nice sear and smoky flavor. Don't overcrowd the pan; cook in batches if necessary.
Zucchini Pesto Pasta with Chicken
A vibrant and fresh pasta dish that uses zucchini noodles to lighten the carb load, tossed in a creamy avocado pesto. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 700g chicken breast, cubed
- 2 large zucchinis, spiralized or julienned
- 100g whole wheat spaghetti
- Avocado Pesto: 1 large ripe avocado, 1 cup fresh basil, 2 cloves garlic, juice of 1 lemon, 2 tbsp pine nuts or cashews.
- Cherry tomatoes, halved, for garnish.
Method
- Cook Pasta & Chicken: Cook the whole wheat spaghetti. While it cooks, pan-sear the cubed chicken until golden and cooked through.
- Make Pesto: In a food processor, combine all pesto ingredients and blend until smooth. Add a few tablespoons of water if needed to thin it out.
- Combine: In a large bowl, combine the hot, drained spaghetti, the raw zucchini noodles, and the cooked chicken. The heat from the pasta will gently soften the zucchini.
- Toss and Serve: Pour the avocado pesto over the pasta mixture and toss until everything is coated. Garnish with fresh cherry tomatoes.
Chef's Tip
Don't cook the zucchini noodles; their texture is best when they are just warmed through by the hot pasta. This keeps the dish feeling fresh and light.
Deconstructed Burger Bowls
All the satisfying flavors of a great burger, served in a healthy, low-carb bowl. Single meal.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 500g lean ground beef
- 4 cups chopped lettuce
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- Pickles, sliced
- Special Sauce: 1/2 cup Greek yogurt, 2 tbsp ketchup, 1 tbsp mustard, 1 tsp garlic powder.
Method
- Cook Beef: In a skillet, cook the ground beef until browned, breaking it up with a spoon. Drain any excess fat. Season with salt and pepper.
- Make Sauce: While the beef cooks, whisk together all the "Special Sauce" ingredients in a small bowl.
- Assemble Bowls: Create a bed of chopped lettuce in two large bowls.
- Add Toppings: Top the lettuce with the warm ground beef, cherry tomatoes, red onion, and pickles.
- Serve: Drizzle generously with the special sauce and serve immediately.
Chef's Tip
For an extra "burger" feel, add some crumbled feta or shredded low-fat cheddar cheese on top. Toasted sesame seeds can also mimic a sesame seed bun.
Cottage Cheese & Fruit Bowls
A simple, high-protein lunch that requires no cooking. Perfect for a quick, refreshing midday meal.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 500g cottage cheese
- 1 cup mixed fresh fruit (like papaya, mango, or berries)
- 1 tbsp chopped nuts (almonds, walnuts)
- Drizzle of honey (optional)
Method
- Assemble: Divide the cottage cheese between two bowls.
- Top: Top with the fresh fruit and chopped nuts.
- Serve: Drizzle with honey if desired and serve immediately.
Chef's Tip
Choose fruits that are in season in Bali for the best flavor. A sprinkle of cinnamon or a few fresh mint leaves can also elevate this simple bowl.
Thai Green Curry with Chicken
A fragrant, creamy, and spicy Thai curry that's surprisingly easy to make at home. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 700g chicken breast, cubed
- 2 tbsp green curry paste
- 1 can (400ml) light coconut milk
- 1 cup chicken broth
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 lime, juiced
- Fresh basil or cilantro for garnish
- Serve with 2 cups cooked brown rice.
Method
- Bloom Curry Paste: In a large pot or wok, heat a tablespoon of oil and fry the green curry paste for one minute until fragrant.
- Cook Chicken: Add the chicken to the pot and cook until lightly browned on all sides.
- Simmer Curry: Pour in the light coconut milk and chicken broth. Bring to a simmer and cook for 10 minutes.
- Add Vegetables: Add the bell pepper and broccoli to the curry. Cook for another 5-7 minutes, until the vegetables are tender.
- Finish: Stir in the fresh lime juice. Serve hot over brown rice, garnished with fresh basil or cilantro.
Chef's Tip
The heat level can vary greatly between brands of curry paste. Start with a little less if you're sensitive to spice, and you can always add more to taste at the end.
Loaded BBQ Chicken Sweet Potatoes
A healthy, satisfying, and flavor-packed meal that combines tender sweet potatoes with savory BBQ chicken. Makes leftovers.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 4 medium sweet potatoes
- 700g cooked chicken breast, shredded
- 1 cup low-sugar BBQ sauce
- 1 red onion, finely diced
- 1 cup corn (canned or frozen)
- 1 can (400g) black beans, rinsed
- Topping: Greek yogurt, fresh cilantro.
Method
- Bake Potatoes: Preheat oven to 200°C (400°F). Pierce the sweet potatoes all over with a fork. Bake for 45-60 minutes, or until tender.
- Make BBQ Chicken: In a saucepan, combine the shredded chicken and BBQ sauce. Heat over medium heat until warmed through.
- Prepare Toppings: In a bowl, mix the diced red onion, corn, and black beans.
- Assemble: Once the sweet potatoes are cooked, slice them open lengthwise and fluff the insides with a fork.
- Serve: Load each potato with the BBQ chicken mixture, followed by the corn and bean salsa. Top with a dollop of Greek yogurt and a sprinkle of cilantro.
Chef's Tip
You can cook the sweet potatoes quickly in the microwave if you're short on time. Pierce them and microwave on high for 5-8 minutes per potato, until soft.
Simple Sunday Frittata
A perfect way to use up any leftover vegetables from the week. A frittata is a simple, protein-rich, and satisfying lunch.
Ash's Serving (4/7)
Anna's Serving (3/7)
Ingredients
- 8 large eggs
- 1/4 cup milk
- 1 cup spinach
- 1/2 cup chopped mushrooms
- 1/2 red onion, diced
- 50g feta cheese, crumbled
Method
- Preheat Oven: Preheat your oven to 180°C (350°F).
- Sauté Vegetables: In an oven-safe skillet, sauté the onion and mushrooms until soft. Add the spinach and cook until wilted.
- Prepare Egg Mixture: In a bowl, whisk together the eggs and milk. Season with salt and pepper.
- Combine and Bake: Pour the egg mixture over the vegetables in the skillet. Sprinkle the crumbled feta cheese on top. Transfer the skillet to the oven and bake for 15-20 minutes, until the eggs are set.
- Serve: Let it cool for a few minutes before slicing and serving.
Chef's Tip
Be creative with your fillings! Any leftover cooked vegetables, meats, or cheeses you have from the week will work beautifully in a frittata.
Shopping List
Produce
- Frozen Mixed Berries: 1.2kg
- Celery: 1 stalk
- Red Onions: 3
- Lettuce/Mixed Greens: 2 bags
- Bell Peppers: 3 (assorted colors)
- Onion: 1 large
- Avocados: 2
- Cilantro/Basil: 2 bunches
- Limes: 2
- Zucchinis: 2 large
- Garlic: 1 bulb
- Cherry Tomatoes: 1 punnet
- Sweet Potatoes: 4 medium
- Broccoli: 1 head
- Spinach: 1 bag
- Mushrooms: 1/2 cup
- Mixed Fresh Fruit (for topping): 1 cup
Protein & Dairy
- Protein Powder: 12 scoops
- Milk (of choice): ~3 litres
- Chicken Breast (raw): 2.8kg
- Greek Yogurt: ~500g
- Lean Ground Beef: 500g
- Cottage Cheese: 1 tub (500g)
- Eggs: 1 dozen
- Feta Cheese: 50g
Pantry
- Almond Butter: 1 jar
- Chia Seeds: 1 bag
- Whole Wheat Tortillas: 1 pack (4 medium)
- Quinoa: 1 cup (uncooked)
- Spices: Chili Powder, Cumin, Paprika, Garlic Powder
- Whole Wheat Spaghetti: 100g
- Pine Nuts or Cashews: 2 tbsp
- Ketchup: 1 bottle
- Mustard: 1 bottle
- Pickles: 1 jar
- Green Curry Paste: 1 jar
- Light Coconut Milk: 1 can (400ml)
- Chicken Broth: 1 cup
- Brown Rice: 1 cup (uncooked)
- Low-sugar BBQ Sauce: 1 bottle
- Canned Corn: 1 cup
- Canned Black Beans: 1 can
- Chopped Nuts: 1 tbsp
Weekly Meal Overview
DAY 1
Smoothie, Salmon & Meatballs
Daily Goals
Asher: ~2300 kcal / ~150 g Protein
Anna: ~1500 kcal / ~80 g Protein
DAY 2
Egg Scramble, Leftovers & Shrimp
Daily Goals
Asher: ~2300 kcal / ~150 g Protein
Anna: ~1500 kcal / ~80 g Protein
DAY 3
Smoothie, Salmon Leftovers & Pasta
Daily Goals
Asher: ~2300 kcal / ~150 g Protein
Anna: ~1500 kcal / ~80 g Protein
DAY 4
Egg Scramble, Pasta Leftovers & Halloumi
Daily Goals
Asher: ~2300 kcal / ~150 g Protein
Anna: ~1500 kcal / ~80 g Protein
DAY 5
Smoothie, Shrimp & Halloumi
Daily Goals
Asher: ~2300 kcal / ~150 g Protein
Anna: ~1500 kcal / ~80 g Protein
DAY 6 & 7
Weekend Flexibility
Saturday
Use any remaining Cold Chicken Pasta Salad for lunch if available. Dinner out or simple protein + greens. (Asher: add a protein shake if intake is low; Anna: favor lean protein & salad)
Sunday
Quick healthy breakfast: small Sunshine Smoothie or mini Parfait. Enjoy a relaxed lunch/dinner while keeping portions mindful.
The Recipes
Sunshine Protein Smoothie
Bright, tropical, and macro-friendly. Use oats to scale calories and carbs without adding fats.
Asher's Serving
Anna's Serving
Ingredients (For two servings)
- 2 scoops vanilla protein powder (split: Asher 1.25, Anna 0.75)
- 1 cup frozen mango chunks
- 1 cup frozen pineapple chunks
- 1 cup Greek yogurt (½ cup each)
- 2 cups coconut water or milk of choice
- Optional add-ons: Rolled oats (Asher ½ cup; Anna 2 tbsp), fresh ginger or turmeric
Method
- Prep cups: Split fruit and liquid between two blender cups; add each person’s protein and oats (if using).
- Blend cold: Start low to break up fruit, then high to fully smooth (30–45 sec). Add a splash more liquid if too thick.
- Taste & tweak: If tangy, add a little more mango; if too sweet, add a squeeze of lime.
- Serve: Pour immediately. This smoothie doesn’t keep well once thawed.
Chef's Tip
Use frozen fruit straight from the freezer for a thick, ice-cream-like texture without ice.
Layered Greek Yogurt Parfait
Protein-rich layers with berries and crunchy nuts. A reliable plug-and-play snack.
Asher's Serving
Anna's Serving
Ingredients (per serving)
- Asher: 1.25 cups Greek yogurt, 1/2 cup berries, 2 tbsp chopped nuts
- Anna: 0.75 cup Greek yogurt, 1/2 cup berries, 1 tbsp chopped nuts
- Honey or maple syrup (optional)
Method
- Layer half the yogurt, then berries; repeat.
- Top with nuts; drizzle lightly with honey if desired.
- Make-ahead: Can be assembled up to 24 hours in advance; add nuts just before serving for crunch.
Chef's Tip
Stir a pinch of cinnamon or vanilla into the yogurt for extra flavor without extra calories.
Grilled Salmon & Avocado Salad
High-protein, high-omega-3 salad. Cook once for two days.
Asher's Serving
Anna's Serving
Ingredients (Makes 4 servings total)
- 700g salmon fillets (2 × 200g, 2 × 150g)
- 4–5 cups mixed greens
- 1 large avocado, sliced
- 1 cucumber, chopped
- 1 cup cherry tomatoes, halved
- Dressing: Juice of 1 lemon, 2 tbsp olive oil, 1 tsp Dijon mustard
- Salt & pepper
Method
- Season & cook: Pat salmon dry, season, and grill/pan-sear 4–5 min/side until medium and just flaky.
- Mix salad: Toss greens, cucumber, and tomatoes. Slice avocado just before serving to prevent browning.
- Dressing: Whisk lemon, olive oil, and Dijon; season.
- Serve Day 1 lunch: Asher 200g portion; Anna 150g; dress lightly.
- Leftovers: Chill remaining two salmon portions and the undressed salad for Day 3 lunch. Keep dressing separate.
Chef's Tip
Let hot salmon cool 5–7 minutes before topping greens to avoid wilting.
Veggie Egg Scramble with Mushrooms & Rice Cakes
A savory, speedy breakfast loaded with colorful veg and umami mushrooms; keeps you full without heaviness.
Asher's Serving
Anna's Serving
Ingredients (For two servings)
- Eggs (Asher 3; Anna 2)
- 150g mushrooms, thinly sliced
- 1/2 red onion, diced
- 1/2 bell pepper, diced
- 1/2 zucchini, diced
- 1 tbsp olive oil (plus 1 tsp if pan looks dry)
- Rice cakes (Asher 2; Anna 1)
- Salt & pepper; optional chili flakes
Method
- Preheat pan: Medium heat. Add olive oil.
- Sweat aromatics: Cook red onion 2–3 min until translucent.
- Build veg: Add bell pepper and zucchini; cook 3–4 min until tender-crisp.
- Brown mushrooms: Add sliced mushrooms; cook 3–5 min, stirring occasionally until lightly browned. Season with salt.
- Scramble: Whisk eggs with a pinch of salt. Push veg to the sides, add eggs to center. Let set 30–45 sec, then fold gently until just creamy.
- Serve: Plate with rice cakes. Season with pepper (and chili flakes if you like).
- Make-ahead: Veg can be chopped the night before; store covered in the fridge.
Chef's Tip
Don’t overcook the eggs—pull them off heat while still glossy; carryover heat finishes them perfectly.
Grilled Halloumi & Veggie Bowl
Crispy-salty halloumi with sweet roasted veg—a crowd-pleaser in 20 minutes.
Asher's Serving
Anna's Serving
Ingredients (For two servings)
- 225g halloumi, sliced (¼–½ cm)
- 1 bell pepper, chopped
- 1 zucchini, chopped
- 1/2 red onion, chopped
- 1 tbsp olive oil
- Salt & pepper; lemon wedges for serving
Method
- Roast veg: Toss veg with oil, salt, pepper. Roast at 200°C/400°F for 15–20 min, shaking halfway.
- Sear halloumi: Dry slices on paper towel; sear in a dry nonstick pan 2–3 min/side until golden.
- Serve: Bowl the veg, top with halloumi. Squeeze lemon over just before eating.
Chef's Tip
Drying halloumi prevents sticking and gives you that caramelized edge.
Chicken & Feta Meatballs
Juicy meatballs with salty pops of feta. Great hot or chilled for leftovers.
Asher's Serving
Anna's Serving
Ingredients (Makes 4 servings total)
- 800g lean ground chicken
- 100g feta, crumbled
- 1/4 cup breadcrumbs
- 1 egg
- 2 cloves garlic, minced
- Side: 1 cup Greek yogurt (tzatziki), 1 cucumber, fresh dill
- Salt & pepper; olive oil spray (optional)
Method
- Mix: Combine chicken, feta, breadcrumbs, egg, garlic, salt, pepper just until combined.
- Shape: Form ~20 meatballs with damp hands (prevents sticking).
- Cook: Bake at 200°C/400°F for 20–25 min (or pan-sear then finish in oven). Internal temp 74°C/165°F.
- Tzatziki: Grate 1/2 cucumber, squeeze dry; mix with yogurt, chopped dill, salt, pepper.
- Serve Day 1 dinner: Asher 6; Anna 4 with half the tzatziki and simple salad.
- Leftovers: Cool and refrigerate remaining meatballs (Asher 6; Anna 4) and tzatziki for Day 2 lunch.
Chef's Tip
Overmixing = tough meatballs. Fold just to bring together.
Zesty Shrimp & Avocado Salad
Fast, lean protein with creamy avocado and lime. Prepared twice this week (Day 2 dinner & Day 5 lunch). Shopping list reflects 2× the recipe.
Asher's Serving
Anna's Serving
Ingredients (For two servings — make this recipe twice this week)
- 350g cooked shrimp (per prep)
- 1 large ripe avocado, diced (per prep)
- 1/2 red onion, finely diced (per prep)
- Juice of 1 lime (per prep)
- 1 tbsp chopped fresh cilantro (per prep)
- Salt & pepper
Method
- Prep: Pat shrimp dry; dice avocado last to minimize browning.
- Toss: Combine shrimp, avocado, red onion, cilantro; squeeze lime over and season. Fold gently so avocado holds its shape.
- Serve: Asher ≈200g shrimp; Anna ≈150g.
- Repeat: Make the same recipe again on Day 5 with fresh ingredients.
Chef's Tip
If using frozen shrimp, thaw overnight in the fridge, then blot very dry for best texture.
Cold Chicken Pasta Salad (with Feta)
Creamy Greek-yogurt dressing, tender chicken, briny olives, and crumbled feta. Built for meal prep.
Asher's Serving
Anna's Serving
Ingredients (Makes 4 servings total; leftovers for Day 4 lunch)
- 700g cooked chicken breast, cubed
- 250g pasta (fusilli or penne), cooked & cooled
- 1 red bell pepper, diced
- 1 cucumber, diced
- 1/2 cup Kalamata olives, halved
- 150g feta cheese, crumbled (reserve some for topping)
- Dressing: 1 cup Greek yogurt, juice of 1 lemon, 2 tbsp chopped fresh dill, 1 clove garlic minced, salt & pepper
Method
- Cook & cool pasta: Salt water well; cook to al dente; rinse under cold water and drain thoroughly.
- Mix dressing: Whisk yogurt, lemon, dill, garlic; season to taste.
- Combine: Toss pasta, chicken, pepper, cucumber, olives with dressing until coated; fold in most of the feta.
- Chill: Refrigerate 30–60 min to let flavors meld.
- Serve Day 3 dinner: Top with remaining feta. Portion larger bowls to Asher, smaller to Anna.
- Leftovers: Pack two portions for Day 4 lunch.
Chef's Tip
Rinsing pasta halts cooking and prevents the salad from turning gummy.
Shopping List
Produce
- Frozen Mango: ~4 cups
- Frozen Pineapple: ~4 cups
- Mixed Berries: ~3 cups
- Lemons: 2
- Limes: 2
- Apples: 2
- Watermelon: 1 medium (for wedges)
- Mixed Greens: 1 large bag
- Avocados: 4 large
- Cucumbers: 3
- Cherry Tomatoes: 1 punnet
- Bell Peppers: 4
- Zucchini: 3
- Red Onions: 3
- Mushrooms: 300g (button or cremini)
- Garlic: 1 bulb
- Fresh Dill: 1 bunch
- Fresh Cilantro: 1 bunch
Protein & Dairy
- Vanilla Protein Powder: 1 tub (≥12 scoops)
- Greek Yogurt: ~3.5 kg (~14 cups)
- Halloumi Cheese: 450g (225g × 2 preps)
- Feta Cheese: 250g (100g for meatballs, ~150g for pasta salad)
- Eggs: 14
- Salmon Fillets: 700g
- Lean Ground Chicken: 800g
- Cooked Shrimp: 700g (350g × 2 preps)
- Chicken Breast (raw, for cooking): 900g
Pantry
- Coconut Water or Milk: ~8 cups
- Rolled Oats: 1 small bag
- Olive Oil: 1 bottle
- Dijon Mustard: 1 jar
- Breadcrumbs: 1/4 cup
- Pasta (fusilli or penne): 250g
- Kalamata Olives: 1 jar
- Rice cakes: 1 package
- Salt & Pepper; chili flakes (optional)
Weekly Keto Meal Overview (Ash – Keto & Anna – Balanced)
DAY 1
Smoky Monday
Daily Goals
Ash (Keto): ~2200 kcal • ~180 g protein • <50 g net carbs
Anna: ~1700 kcal • ~110 g protein • flexible carbs
Anna adds 1 slice wholegrain or sourdough toast
Anna adds ~½ cup roasted potatoes or sweet potato
DAY 2
Zesty Tuesday
Daily Goals
Ash (Keto): ~2150 kcal • ~170 g protein • <50 g net carbs
Anna: ~1700 kcal • ~110 g protein
Anna adds ½ banana or extra berries + small handful granola
Anna adds ½–¾ cup rice
DAY 3
Italian Wednesday
Daily Goals
Ash (Keto): ~2200 kcal • ~180 g protein • <50 g net carbs
Anna: ~1700 kcal • ~110 g protein
Anna adds 1 piece fruit (e.g. orange or apple)
Ash: in lettuce cups • Anna: over a few tortilla chips or in 1 extra tortilla
DAY 4
Creamy Thursday
Daily Goals
Ash (Keto): ~2150 kcal • ~170 g protein • <50 g net carbs
Anna: ~1700 kcal • ~110 g protein
Anna adds 2–3 tbsp oats or extra granola
Anna adds leftover pasta or fresh cooked pasta
DAY 5
BBQ Friday
Daily Goals
Ash (Keto): ~2250 kcal • ~175 g protein • <50 g net carbs
Anna: ~1700 kcal • ~110 g protein
Anna adds a small bowl of blueberries or mixed fruit
Anna adds rice or crusty bread
Ash: steak + salad (no starch) Anna adds roasted potatoes or a slice of crusty bread
DAY 6
Mexican Saturday
Daily Goals
Ash (Keto): ~2150 kcal • ~165 g protein • <50 g net carbs
Anna: ~1700 kcal • ~110 g protein
Anna adds granola or extra oats
DAY 7
Easy Sunday
Daily Goals
Ash (Keto): ~2100–2200 kcal • ~160–170 g protein • <40 g net carbs
Anna: ~1700 kcal • ~110 g protein
Anna adds rice or a warm tortilla
The Recipes
How This Keto Plan Works for Ash & Anna
Macros shown are for Ash’s serving (keto, high protein, <50 g net carbs/day). Most dinners are cooked once and eaten twice (fresh at night, then as lunch the next day) to keep meal prep simple. Anna eats similar protein portions but adds a measured carb side (rice, potatoes, pasta, bread, oats, etc.) listed in the daily overview so she can hit ~1700 kcal and ~110 g protein without needing keto.
Bacon & Veggie Egg Muffin Tray
Meal-prep friendly breakfast that reheats well: smoky bacon, sautéed veggies, cheese, and eggs baked into grab-and-go muffin cups. Perfect for busy mornings for both of you.
Ash's Serving (4 muffins)
Ingredients (Makes 10–12 muffins = 3–4 breakfasts for 2)
- 12 large eggs
- 6 rashers streaky bacon, chopped
- 1 medium red capsicum, finely diced
- 6–8 button mushrooms, finely chopped
- 2 small handfuls baby spinach, chopped
- 90 g cheddar or mozzarella, grated
- 1–2 tbsp olive oil or butter
- Salt, pepper, pinch smoked paprika or chili flakes
Method
- Prep pan: Preheat oven to 190°C. Grease a 12-hole muffin tray or line with parchment cups.
- Crisp bacon: In a pan, cook chopped bacon over medium heat until just crisp. Remove, leaving a little fat in the pan.
- Sauté veg: Add capsicum and mushrooms to the pan with a splash of oil if needed. Cook 3–4 minutes until softened. Stir in spinach until just wilted. Cool slightly.
- Whisk eggs: In a large bowl, whisk eggs with salt, pepper, and smoked paprika.
- Assemble: Divide bacon and veg mixture between muffin cups. Pour eggs on top, then sprinkle cheese over each.
- Bake: Bake 15–18 minutes until set and lightly golden. Cool slightly, then remove from tray.
- Serve & store: Store in the fridge up to 3–4 days. Ash eats 3–4 muffins, Anna 2–3 plus her carb side.
Chef’s Tip
Vary fillings (zucchini, leftover roast veg, different cheeses) to keep the same base recipe feeling new each week.
Keto Greek Yogurt Crunch Bowl
Thick Greek yogurt with berries, toasted nuts, chia, and coconut. Ash keeps it lower carb; Anna layers in extra fruit or granola when needed.
Ash's Serving
Ingredients (Per Person)
- 200 g plain full-fat Greek yogurt
- 25 g mixed nuts (almonds, walnuts), roughly chopped
- 10 g chia seeds
- 10 g unsweetened shredded coconut
- 30–40 g mixed berries (fresh or frozen, thawed)
- Optional: stevia/erythritol, pinch cinnamon or vanilla
- For Anna (optional): extra 20–30 g berries and/or 20–30 g granola or oats
Method
- Toast topping: In a dry pan on low heat, gently toast chopped nuts and coconut until lightly golden and fragrant. Cool.
- Bowl base: Spoon Greek yogurt into a bowl. Sweeten lightly if desired.
- Top: Add berries, toasted nuts, coconut, and chia on top.
- Serve: Anna can add extra berries and/or granola to bring up carbs and calories.
Chef’s Tip
Pre-pack nut–coconut–chia mix in jars once a week. Mornings become “yogurt, toppings, done” in 30 seconds.
Bunless Beef Burger Plate
Juicy beef patties with melted cheese, simple salad, and a quick mayo–mustard sauce. Ash keeps it bunless; Anna adds potatoes or a bun when needed.
Ash's Serving (2 patties)
Ingredients (Per Person)
- 200–250 g beef mince (ideally 80–85% lean)
- 2 slices cheddar or other melting cheese
- 1–2 cups mixed salad leaves
- 4–5 slices cucumber, a few cherry tomatoes
- 1 tbsp mayonnaise
- 1 tsp mustard (Dijon or yellow)
- 1 tsp olive oil, salt, pepper, garlic powder
- For Anna: ½ cup roasted potatoes or 1 bun
Method
- Shape patties: Season mince with salt, pepper, and garlic powder. Shape into 2 flat patties per person.
- Cook: Sear in a hot pan or on a grill 3–4 minutes per side until cooked to your liking. Top with cheese in the final minute.
- Salad: Toss salad leaves, cucumber, and tomatoes with olive oil and a pinch of salt.
- Sauce: Mix mayo and mustard in a small bowl.
- Serve: Plate patties next to salad. Anna can add potatoes or a bun; Ash keeps it bunless.
Chef’s Tip
Make a bigger batch of patties and freeze them raw between baking paper. Future burger nights become “defrost and fry”.
Cajun Butter Salmon & Garlic Green Beans
Pan-seared salmon with smoky Cajun butter and garlicky green beans. One-pan, fast, and big on flavor. Ash has it as is; Anna adds rice on the side.
Ash's Serving (½ of recipe)
Ingredients (Serves 2 Ash-sized portions)
- 400–450 g salmon fillets (2 pieces)
- 250–300 g green beans, trimmed
- 2 cloves garlic, minced
- 30 g butter
- 1–2 tbsp olive oil
- 1–1½ tsp Cajun seasoning (or paprika + garlic powder + chili)
- Juice of ½ lemon or lime
- Salt & pepper
- For Anna: ½–¾ cup cooked rice per meal
Method
- Season salmon: Pat salmon dry, season with salt, pepper, and Cajun seasoning.
- Sear salmon: Heat a little oil in a pan over medium-high heat. Cook salmon 3–4 minutes per side until just cooked. Remove and keep warm.
- Beans: In the same pan, add a touch more oil if needed, then garlic and beans. Stir-fry 3–4 minutes until bright and just tender.
- Butter finish: Add butter and a squeeze of lemon/lime to the pan, toss beans to coat in the butter and pan juices.
- Serve: Plate salmon over beans. Ash eats as is; Anna adds rice on the side.
Chef’s Tip
If the Cajun blend is very salty, season the salmon with less salt and adjust at the end with a final sprinkle.
Spicy Pork Lettuce Wraps
Minced pork cooked with garlic, chili, lime, and fish sauce, spooned into crisp lettuce cups. Ash keeps it lettuce-only; Anna can use tortillas or tortilla chips when she wants more carbs.
Ash's Serving (½ of recipe)
Ingredients (Makes 2 Ash-sized meals)
- 500 g pork mince
- 2 cloves garlic, minced
- 1 small red chili, finely chopped (or to taste)
- 2 tbsp fish sauce
- Juice of 1 lime
- 1–2 tbsp soy sauce (or coconut aminos)
- 1 small red onion or shallot, finely sliced
- Handful fresh basil or coriander leaves
- 1 small head iceberg or butter lettuce, leaves separated and washed
- 1 tbsp coconut or olive oil
- For Anna: small tortillas or tortilla chips
Method
- Sauté base: Heat oil in a pan, add onion and garlic, cook until soft.
- Cook pork: Add pork mince, breaking it up. Cook until browned and no longer pink.
- Season: Stir in chili, fish sauce, soy, and lime juice. Cook a few more minutes until slightly reduced and flavorful.
- Finish: Stir through fresh herbs off the heat.
- Serve & save: Ash uses lettuce cups; Anna can mix lettuce and tortillas or chips. Store half for leftovers.
Chef’s Tip
Add finely sliced cabbage or carrot for extra crunch (just track carbs if keeping Ash stricter).
Creamy Tuscan Chicken (Spinach & Sundried Tomato)
Rich garlic cream sauce with wilted spinach and sundried tomatoes over seared chicken thighs. Ash eats it as a bowl; Anna pairs it with pasta or crusty bread.
Ash's Serving (~¼ of recipe)
Ingredients (Serves 4, with leftovers)
- 900–1,000 g chicken thighs, boneless and skinless
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 200 ml cooking cream or thick cream
- 60–80 ml chicken stock or water
- 40–50 g sundried tomatoes, sliced
- 2 large handfuls baby spinach
- 30 g grated parmesan
- 1 tsp Italian herbs (oregano/basil) or mixed dried herbs
- Salt & pepper
- For Anna: cooked pasta or crusty bread
Method
- Sear chicken: Season chicken with salt and pepper. Sear in olive oil over medium-high heat 4–5 minutes per side until golden and cooked through. Remove to a plate.
- Sauté garlic: Lower heat, add garlic to the same pan and cook 30 seconds.
- Sauce: Pour in cream and stock, stir in sundried tomatoes, herbs, salt, and pepper. Simmer 3–4 minutes to slightly thicken.
- Add spinach & cheese: Stir in spinach and parmesan until the spinach wilts and sauce becomes glossy.
- Combine: Return chicken to the pan, coat in sauce, and simmer another 2–3 minutes.
- Serve: Ash has chicken and sauce in a bowl with extra spinach; Anna spoons hers over pasta or with bread.
Chef’s Tip
If the sauce gets too thick, loosen it with a splash of stock or water right before serving.
Creamy Garlic Prawn & Broccoli Skillet
Prawns, broccoli, garlic, and a quick cream sauce. Minimal chopping, big payoff. Great on its own for Ash; Anna can add rice, mash, or bread.
Ash's Serving (½ of recipe)
Ingredients (Makes 2 large portions)
- 450–500 g prawns, peeled and deveined
- 1 large head broccoli, cut into small florets
- 200 ml cooking cream (or thick cream + a splash of water)
- 2 cloves garlic, minced
- 1 tbsp butter + 1 tbsp olive oil
- 30 g grated parmesan or similar hard cheese
- Salt, pepper, pinch chili flakes (optional)
- For Anna: rice, mash, or crusty bread
Method
- Blanch broccoli: Briefly boil broccoli florets 2–3 minutes, then drain and set aside (still a bit firm).
- Sear prawns: Heat oil and butter in a pan. Add prawns, season with salt and pepper, cook 2–3 minutes until just pink. Remove to a bowl.
- Sauce: In the same pan, add garlic and cook gently for 30 seconds. Pour in cream, simmer 2–3 minutes until slightly thickened.
- Combine: Add broccoli and prawns back, stir in parmesan, and cook another 1–2 minutes until the sauce coats everything.
- Serve: Ash eats as a bowl; Anna adds her carb side.
Chef’s Tip
Pull prawns off the heat the moment they curl and turn opaque—they keep cooking in the sauce.
Chicken Cobb Salad Bowl
Classic Cobb turned keto: grilled chicken, boiled egg, bacon, avocado, salad leaves, and a simple dressing. Ash keeps it as is; Anna adds bread on the side.
Ash's Bowl
Ingredients (Per Person)
- 150 g grilled chicken breast, sliced
- 2 rashers cooked bacon, chopped
- 1 hard-boiled egg, quartered
- ½ small avocado, sliced
- 2 cups mixed salad leaves
- 2–3 cherry tomatoes, halved (optional, small carb hit)
- 1 tbsp olive oil + 1 tsp vinegar or lemon juice
- Salt, pepper
- For Anna: 1–2 slices sourdough or wholegrain bread
Method
- Cook proteins: Grill or pan-cook chicken breast with salt and pepper. Boil egg 7–8 minutes and cool. Cook bacon until crisp.
- Build base: Add salad leaves to a bowl, drizzle with olive oil and vinegar, and toss lightly.
- Top: Arrange chicken, bacon, egg, avocado, and tomatoes over the greens.
- Season: Finish with a touch more salt and pepper if needed. Serve Anna’s with bread on the side.
Chef’s Tip
Batch cook chicken and eggs at the start of the week and Cobb bowls become an assembly job, not a full cook.
Chimichurri Steak Plate
Grilled or pan-seared steak with a bright herby chimichurri and a simple salad. Ash has it with just greens; Anna adds potatoes or bread.
Ash's Plate
Ingredients (Per Person)
- 200–250 g steak (rump, sirloin, or similar)
- 1–2 cups salad leaves (rocket, lettuce, etc.)
- 4–5 cherry tomatoes (optional)
- 1 tsp olive oil for salad
- Chimichurri (serves 2–3):
- 1 small bunch fresh parsley, finely chopped
- 1–2 tbsp fresh coriander, finely chopped (optional)
- 1 small garlic clove, minced
- 2–3 tbsp olive oil
- 1–2 tbsp red or white wine vinegar (or lemon juice)
- Pinch chili flakes, salt, pepper
- For Anna: ½–1 cup roasted potatoes or 1 slice crusty bread
Method
- Make chimichurri: Mix parsley, coriander, garlic, olive oil, vinegar, chili, salt, and pepper in a small bowl. Set aside.
- Cook steak: Season steak generously with salt and pepper. Sear in a hot pan or on a grill 3–4 minutes per side (for medium), then rest 5 minutes.
- Salad: Toss salad leaves and tomatoes with olive oil and a pinch of salt.
- Serve: Slice steak, drizzle with chimichurri, serve alongside salad. Anna adds potatoes or bread.
Chef’s Tip
Make extra chimichurri—it’s great the next day on eggs, chicken, or even mixed into salad.
Mexican Turkey Taco Bowls
Spiced turkey mince with lettuce, salsa, cheese, and avocado. Ash keeps it as a bowl; Anna turns hers into a burrito-style bowl with rice or tortillas.
Ash's Bowl (~¼ of recipe)
Ingredients (Serves 4, with leftovers)
- 600 g turkey mince (or lean chicken/beef mince)
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1–2 tbsp olive oil
- 2–3 tsp taco seasoning (or cumin, paprika, chili powder, oregano)
- 2 tbsp tomato paste
- 60–80 ml water or stock
- 4 cups shredded lettuce
- 1–2 tomatoes, diced
- ½ small red onion, finely chopped
- 60–80 g grated cheese
- 1 avocado, sliced or diced
- Fresh coriander, lime wedges
- For Anna: cooked rice and/or tortillas
Method
- Cook aromatics: Sauté onion in oil until soft. Add garlic and cook 30 seconds.
- Brown mince: Add turkey mince and cook until browned, breaking it up with a spatula.
- Season: Stir in taco seasoning, tomato paste, and water/stock. Simmer 5–7 minutes until thick and saucy.
- Prepare toppings: Arrange lettuce, tomato, red onion, cheese, avocado, coriander, and lime.
- Assemble bowls: Ash builds a bowl with lettuce, mince, salsa-style toppings, cheese, and avocado. Anna builds hers on rice or eats with tortillas.
Chef’s Tip
Make extra taco meat and freeze in small portions. It’s instant protein for future bowls, omelettes, or stuffed capsicums.
Big Sunday Keto Brunch Plate
Think “hotel breakfast” but keto: eggs, bacon, avocado, and garlicky greens. One big late-morning meal that carries you most of the day. Anna simply adds toast or hash browns to match her carbs.
Ash's Brunch Plate
Ingredients (Per Person)
- 3 eggs
- 3 rashers streaky bacon
- ½–1 small avocado
- 1 small handful spinach or kangkung (water spinach)
- 1 clove garlic, sliced
- 1 tbsp butter or ghee
- Salt, pepper, chili flakes (optional)
- For Anna: 1–2 slices toast or small portion hash browns
Method
- Bacon: Cook bacon in a pan until crisp. Remove and keep warm; leave a little fat in the pan.
- Greens: Add garlic and spinach to the bacon fat. Cook 1–2 minutes until wilted. Remove to plate.
- Eggs: Add butter to the same pan. Fry or soft-scramble eggs to your liking. Season with salt and pepper.
- Serve: Plate eggs, bacon, greens, and avocado slices. Anna adds her toast/hash browns.
Chef’s Tip
Cook bacon first and use that fat for everything else—the flavor is ridiculous and keeps it all very keto for Ash.
Shopping List (1 Week – Ash & Anna)
Produce
- Mixed berries: ~400 g
- Bananas: 3–4 (for Anna’s breakfasts)
- Limes: 4–5
- Lemons: 2
- Small cucumbers: 2–3
- Garlic bulbs: 3–4
- Ginger root: 1 medium piece
- Red onions / shallots: 4–5
- Spring onions: 1 bunch
- Red chilies: 3–5 (to taste)
- Capsicums (bell peppers): 2–3 medium
- Mushrooms (button): ~200 g
- Broccoli: 2 large heads
- Green beans: ~450–500 g (Cajun salmon + extra)
- Spinach / leafy greens: 2–3 bags
- Romaine / salad leaves mix: 2–3 medium bags
- Iceberg or butter lettuce: 1–2 heads (wraps + bowls)
- Avocados: 6–8 small
- Tomatoes / cherry tomatoes: ~12–16 small
- Fresh coriander (cilantro): 1–2 bunches
- Fresh parsley: 1–2 bunches
- Fresh basil: 1–2 small bunches
- Mixed salad veg (optional extras for bowls)
Protein & Dairy
- Eggs: ~40–45
- Streaky bacon: ~600–700 g total
- Beef mince (burgers): ~500–600 g
- Turkey mince (taco bowls): ~600 g
- Pork mince (lettuce wraps): ~500 g
- Chicken thighs (Tuscan + other meals): ~1.0–1.2 kg
- Chicken breast (Cobb salad): ~400 g
- Salmon fillets: ~450–500 g
- Steak (rump/sirloin): ~600–700 g total
- Prawns (peeled weight): ~500 g
- Plain full-fat Greek yogurt: ~1.5 kg
- Cheddar / mozzarella (grating + melting): ~350–400 g
- Feta cheese (optional, salads/omelettes): ~150 g
- Parmesan or other hard cheese: ~120 g
- Cooking cream / thick cream: ~600–700 ml total
- Butter or ghee: 1 block
Fats, Nuts & Seeds
- Olive oil: 1 bottle
- Coconut oil (or neutral frying oil): 1 small bottle
- Mixed nuts (almonds, walnuts, etc.): ~300–400 g
- Chia seeds: ~150 g
- Unsweetened shredded coconut: ~150 g
Sauces & Seasoning
- Soy sauce or tamari: 1 bottle
- Fish sauce: 1 small bottle
- Mayonnaise: 1 jar
- Mustard (Dijon or yellow): 1 jar
- Cajun seasoning (or paprika + garlic + chili blend)
- Taco seasoning (or cumin, paprika, chili powder, oregano)
- Italian herbs (dried oregano, basil) for Tuscan chicken
- Salt & black pepper
- Chili flakes / chili powder
- Smoked paprika (optional but great)
- Red or white wine vinegar (for chimichurri)
Carb Options for Anna
- Brown or white rice: ~1–1.5 kg (for salmon, prawns, taco bowls, leftovers)
- Potatoes / sweet potatoes: ~1.5 kg (roasted, mash, hash browns)
- Wholegrain or sourdough bread: 1–2 loaves
- Wholegrain tortillas: 1 pack
- Dried pasta: 500–750 g (for Tuscan chicken + leftovers)
- Rolled oats: ~500 g
- Granola (moderate sugar): 1 bag
- Extra fruit (apples, oranges, etc.): 4–6 pieces
Optional Extras
- Keto-friendly sweetener (stevia/erythritol)
- Chopped peanuts / cashews for wraps and bowls (watch carbs)
- Lemon or lime wedges for serving