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
Mediterranean Monday
Daily Goals
Ash: ~2250 kcal / 160g Protein
Anna: ~1680 kcal / 120g Protein
DAY 2
Asian Tuesday
Daily Goals
Ash: ~2280 kcal / 165g Protein
Anna: ~1700 kcal / 118g Protein
DAY 3
Middle Eastern Wednesday
Daily Goals
Ash: ~2260 kcal / 155g Protein
Anna: ~1690 kcal / 115g Protein
DAY 4
Asian Thursday
Daily Goals
Ash: ~2240 kcal / 170g Protein
Anna: ~1650 kcal / 120g Protein
DAY 5
Mediterranean Friday
Daily Goals
Ash: ~2220 kcal / 168g Protein
Anna: ~1630 kcal / 119g Protein
DAY 6 & 7
Weekend Flexibility
Saturday
Enjoy leftover Tuna Patties for lunch and take the evening off to dine out or finish any other leftovers.
Sunday
Start with a delicious Scrambled Egg & Salmon Toast, then enjoy a well-deserved cheat meal for dinner. No rules, just enjoyment!
The Recipes
Daily Greek Yogurt Bowls
The perfect high-protein start to your day. This simple, refreshing bowl is designed for consistency and ease.
Ash's Serving
Anna's Serving
Ingredients (Per Day for Two)
- 550g full-fat Greek yogurt
- 100g mixed berries (fresh or frozen)
- 60g raw almonds
- 2 tbsp honey
Method
- Divide Ingredients: Apportion 4/7 of the yogurt, berries, and almonds to Ash's bowl and 3/7 to Anna's bowl.
- Assemble: Top each bowl of yogurt with the corresponding amount of berries and almonds.
- Finish: Drizzle one tablespoon of honey over each bowl and serve immediately.
Chef's Tip
To add a delightful textural contrast, lightly toast the almonds in a dry pan for 2-3 minutes until fragrant.
Chicken Shawarma Salad
All the beloved flavors of a chicken shawarma wrap, deconstructed into a fresh, vibrant, and satisfying salad.
Ash's Serving
Anna's Serving
Ingredients
- Chicken: 450g chicken breast (diced), 1 tbsp olive oil, spices (cumin, coriander, paprika, turmeric), juice of 1 lemon, 2 cloves garlic.
- Salad: 2 cups mixed greens, 1 cucumber, 1 tomato, 2 large pita breads.
- Sauce: 100g Greek yogurt, 1 tbsp tahini, juice of 1/2 lemon.
Method
- Marinate Chicken: Combine chicken with oil, spices, lemon juice, and garlic. Marinate for at least 30 minutes.
- Cook Chicken: Cook in a hot pan for 6-8 minutes until golden brown.
- Prepare Sauce: Whisk yogurt, tahini, and lemon juice until smooth.
- Assemble & Portion: Divide the salad greens. Serve 4/7 of the chicken to Ash and 3/7 to Anna. Drizzle with sauce and serve with one warm pita each.
Chef's Tip
Ensure your pan is very hot before adding the chicken to get a beautiful char without overcooking it.
Chicken & Vegetable Skewers
Colorful, juicy, and packed with flavor, these skewers are perfect for the grill or the oven. Makes leftovers.
Ash's Serving
Anna's Serving
Ingredients
- Skewers: 900g chicken breast (cubed), 2 red bell peppers, 2 onions, 2 zucchinis, 3 tbsp olive oil, juice of 2 lemons, 4 cloves garlic, 2 tsp dried oregano.
- Couscous: 1.75 cups whole wheat couscous, 3.5 cups vegetable broth.
Method
- Marinate & Assemble: Toss chicken and chopped vegetables in oil, lemon juice, garlic, and oregano. Thread onto skewers.
- Cook: Grill or bake at 200°C (400°F) for 15-20 minutes until cooked through.
- Prepare Couscous: Pour boiling vegetable broth over couscous, cover, and let stand for 10 minutes. Fluff with a fork.
- Serve & Store: Serve half of the skewers and couscous tonight, portioning 4/7 to Ash and 3/7 to Anna. Set aside the other half for leftovers.
Chef's Tip
Cut your chicken and vegetables into uniform sizes to ensure they cook evenly. A final squeeze of fresh lemon juice over the cooked skewers brightens up all the flavors.
Sesame Tuna Steaks with Bok Choy
A quick, elegant, and protein-packed meal. The key is a lightning-fast sear to keep the tuna tender inside. Makes leftovers.
Ash's Serving
Anna's Serving
Ingredients
- 750g tuna steaks
- 4 tbsp sesame seeds
- 2 tbsp soy sauce & 2 tbsp sesame oil
- 2 tsp fresh ginger
- 8 heads of bok choy
- 2 cups brown rice (dry)
Method
- Prep: Cook rice according to package directions. Wash and halve bok choy.
- Coat & Sear Tuna: Press tuna into sesame seeds. Sear in hot sesame oil for 1-2 minutes per side for rare. Let rest.
- Cook Bok Choy: Stir-fry bok choy in the same pan with grated ginger and soy sauce until tender-crisp.
- Serve & Store: Slice and serve half the tuna, bok choy, and rice tonight, portioning 4/7 to Ash and 3/7 to Anna. Set aside the other half for leftovers.
Chef's Tip
The success of this dish is in the sear. Use a heavy-bottomed pan and make sure it's very hot to create a perfect crust without overcooking the delicate tuna.
Beef Kofta with Bulgur Tabbouleh
A classic Middle Eastern dish, bursting with fresh herbs and warm spices. This is a single meal.
Ash's Serving
Anna's Serving
Ingredients
- Kofta: 700g lean ground beef, 1 small onion, 2 cloves garlic, 1/4 cup fresh parsley, spices (cumin, coriander, cinnamon).
- Tabbouleh: 1 cup bulgur wheat, 2 cups parsley, 1/2 cup mint, 2 tomatoes, 1 cucumber, juice of 2 lemons, 2 tbsp olive oil.
Method
- Prepare Tabbouleh: Cook bulgur and let cool. Finely chop herbs and vegetables.
- Make Kofta Mix: Gently combine all kofta ingredients in a bowl.
- Shape & Cook: Form mixture into logs and grill or pan-fry for 8-10 minutes, turning until cooked through.
- Assemble Tabbouleh: Combine cooled bulgur with chopped herbs, vegetables, lemon juice, and oil.
- Serve: Serve hot kofta with fresh tabbouleh, portioning 4/7 to Ash and 3/7 to Anna.
Chef's Tip
For the most flavorful kofta, let the meat mixture marinate for 30 minutes before shaping. Don't be shy with the herbs in the tabbouleh—they are the star!
Simple Chicken Salad
A light, refreshing, and incredibly easy lunch. Using Greek yogurt instead of mayonnaise keeps it high in protein and tangy.
Ash's Serving
Anna's Serving
Ingredients
- 450g cooked chicken breast (shredded)
- 100g Greek yogurt
- Juice of 1 lemon
- 1 tbsp fresh dill (chopped)
- Salt and pepper
- Serving: 4 cups mixed greens, 1 cucumber, 1 tomato.
Method
- Prep Chicken: Shred cooled, cooked chicken breast. You can pre-cook this or use leftover chicken.
- Make Dressing: In a bowl, whisk Greek yogurt, lemon juice, dill, salt, and pepper.
- Combine: Gently stir the shredded chicken into the dressing until well coated.
- Serve: Serve over a bed of fresh greens, cucumber, and tomato, portioning 4/7 of the mixture to Ash and 3/7 to Anna.
Chef's Tip
For extra crunch and flavor, consider adding a finely chopped celery stalk or a tablespoon of toasted sunflower seeds to the chicken salad mixture.
Chicken & Vegetable Stir-fry
A quick, versatile, and healthy classic packed with colorful vegetables and lean protein. Makes leftovers.
Ash's Serving
Anna's Serving
Ingredients
- 700g chicken breast (sliced)
- 2 tbsp soy sauce & 2 tbsp sesame oil
- 2 broccoli heads, 2 red bell peppers, 2 carrots
- 4 cloves garlic & 2 tsp ginger
- 3 packages of noodles (e.g., udon or soba)
Method
- Prep: Cook noodles as per package instructions. Have all vegetables chopped and ready.
- Cook Chicken: Stir-fry chicken in a hot wok or large pan with a little oil until cooked through. Set aside.
- Stir-fry Veg: Add vegetables to the hot wok and stir-fry for 4-5 minutes until tender-crisp.
- Combine: Return chicken to the wok. Add minced garlic and grated ginger and cook for 1 minute until fragrant.
- Finish: Add cooked noodles, soy sauce, and sesame oil. Toss everything together to combine and heat through. Serve half tonight and save half for leftovers.
Chef's Tip
The secret to a great stir-fry is high heat and constant motion. Keep the ingredients moving to ensure they cook quickly and evenly without getting soggy.
Simple Tuna Patties with Green Salad
An economical, simple, and surprisingly delicious meal. These patties are light and come together in minutes. Makes leftovers.
Ash's Serving
Anna's Serving
Ingredients
- 4 cans (~700g total) tuna in water (drained very well)
- 2 eggs
- 1.25 cups breadcrumbs
- 1/2 cup chopped parsley
- Juice of 2 lemons
- Salad: 8 cups mixed greens, 2 cucumbers, 2 tomatoes.
Method
- Make Mixture: In a bowl, flake the well-drained tuna. Combine with eggs, breadcrumbs, parsley, and lemon juice. Mix well.
- Form & Cook: Form into 8-10 patties. Pan-fry in a little olive oil for 3-4 minutes per side until golden and cooked through.
- Prepare Salad: Toss salad ingredients with a simple vinaigrette of olive oil and lemon juice.
- Serve & Store: Serve half of the patties tonight with half of the salad. Save the rest for leftovers.
Chef's Tip
The key to patties that don't fall apart is to drain the tuna very well. Chilling the formed patties for 15 minutes before cooking also helps them hold their shape.
Scrambled Eggs & Smoked Salmon Toast
A luxurious and satisfying brunch to cap off the week. Creamy avocado, fluffy eggs, and savory smoked salmon.
Ash's Serving
Anna's Serving
Ingredients
- 6 eggs & a splash of milk
- 120g smoked salmon
- 1 large ripe avocado
- 4 slices of sourdough/whole wheat bread
Method
- Avocado Toast: Toast the bread slices. Mash the avocado and spread it evenly on the toast.
- Scramble Eggs: Whisk eggs and milk with a pinch of salt and pepper. Cook gently in a non-stick pan over medium-low heat, pushing slowly until softly set.
- Assemble: Drape the smoked salmon over the avocado toast. Serve with the scrambled eggs alongside, portioning 4/7 to Ash and 3/7 to Anna.
Chef's Tip
For the creamiest scrambled eggs, cook them low and slow. Take them off the heat just before they look done, as they will continue to cook from the residual heat.
Shopping List
Produce
- Mixed Berries (fresh or frozen): 500g
- Lemons: 10
- Garlic: 4-5 bulbs
- Onions: 4
- Carrots: 2
- Mixed Greens: 4 large bags/heads
- Cucumbers: 6
- Tomatoes: 7
- Ginger: 1 large root
- Zucchinis: 2
- Bok Choy: 8 heads
- Parsley: 3 large bunches
- Mint: 1 bunch
- Broccoli: 2 heads
- Red Bell Peppers: 4
- Avocado: 1 large
- Fresh Dill: 1 bunch
Protein & Dairy
- Greek Yogurt (plain, full-fat): ~3kg
- Chicken Breast: 2.5kg
- Tuna Steaks: 750g
- Lean Ground Beef: 700g
- Canned Tuna (in water): 4 cans (~700g total)
- Eggs: 1 dozen
- Smoked Salmon: 120g
- Milk: 1 small carton
Pantry
- Almonds (raw): 300g
- Honey: 1 jar
- Olive Oil: 1 bottle
- Spices: Cumin, Coriander, Paprika, Turmeric, Oregano, Cinnamon
- Tahini: 1 jar
- Pita Bread: 2 large
- Vegetable Broth: ~4 cups
- Soy Sauce: 1 bottle
- Brown Rice: 2 cups (dry)
- Whole Wheat Couscous: 1.75 cups (dry)
- Bulgur Wheat: 1 cup (dry)
- Sesame Oil: 1 bottle
- Sesame Seeds: 1 jar
- Noodles (your choice): 3 packs
- Breadcrumbs: 1.25 cups
- Sourdough/Whole Wheat Bread: 1 loaf
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 Only)
DAY 1
Smoky Monday
Daily Goals (Ash)
Approx: ~2200 kcal / ~170 g Protein / ~40 g net carbs
DAY 2
Thai-ish Tuesday
Daily Goals (Ash)
Approx: ~2150 kcal / ~165 g Protein / ~45 g net carbs
DAY 3
Mediterranean Wednesday
Daily Goals (Ash)
Approx: ~2200 kcal / ~170 g Protein / ~40 g net carbs
DAY 4
Creamy Thursday
Daily Goals (Ash)
Approx: ~2150 kcal / ~165 g Protein / ~40 g net carbs
DAY 5
BBQ Friday
Daily Goals (Ash)
Approx: ~2250 kcal / ~175 g Protein / ~45 g net carbs
DAY 6
Simple Saturday
Daily Goals (Ash)
Approx: ~2150 kcal / ~165 g Protein / ~45 g net carbs
DAY 7
Easy Sunday
Daily Goals (Ash)
Approx: ~2100–2200 kcal / ~160–170 g Protein / ~40 g net carbs
The Recipes
How This Keto Plan Works for Ash
All macros are for Ash only. Most dinners are cooked once and eaten twice (fresh at night, then as lunch the next day) to keep meal prep simple. Protein is kept high (~160–180 g/day) with moderate fat and controlled carbs (~40–50 g net), ideal for lifting and muscle gain while staying keto-ish.
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. Great on its own or with a few avocado slices.
Ash's Serving (4 muffins)
Ingredients (Makes 8 muffins = 2 breakfasts)
- 8 large eggs
- 4 rashers streaky bacon, chopped
- 1 small red capsicum, finely diced
- 4–5 button mushrooms, finely chopped
- 1 small handful baby spinach, chopped
- 60 g cheddar or mozzarella, grated
- 1 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 8 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: Eat 4 muffins for breakfast. Store the other 4 in the fridge for another day.
Chef’s Tip
These freeze well: wrap pairs of muffins and freeze. Reheat gently in a pan with a touch of butter to crisp the edges and boost flavor.
Keto Greek Yogurt Crunch Bowl
Thick Greek yogurt, a small handful of berries, toasted nuts, chia, and coconut. Higher protein and controlled carbs— good for training days when you want something cold and fast.
Ash's Serving
Ingredients (Per Breakfast)
- 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 g mixed berries (fresh or frozen, thawed)
- Optional: stevia/erythritol, pinch cinnamon or vanilla
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. If you like it slightly sweeter, mix in a tiny amount of keto-friendly sweetener and a pinch of cinnamon.
- Top: Add berries, toasted nuts, coconut, and chia on top.
- Serve: Eat immediately, or chill 10–15 minutes to let chia soften slightly.
Chef’s Tip
Prep little jars of toasted nut–coconut–chia mix once a week. In the morning you only scoop yogurt, shake some mix on, and add berries.
Feta & Herb Omelette with Avocado
Soft omelette with feta, fresh herbs, and a side of avocado and sautéed greens. Classic high-protein, high-fat keto start.
Ash's Serving
Ingredients (Per Breakfast)
- 3 large eggs
- 30 g feta cheese, crumbled
- 1 tbsp butter
- 2 tbsp chopped fresh herbs (parsley, basil, or coriander)
- 1/2 small avocado
- 1 small handful spinach, or other leafy greens
- Salt & pepper
Method
- Beat eggs: Whisk eggs with a pinch of salt and pepper.
- Sauté greens: In a non-stick pan, melt half the butter and quickly wilt spinach. Remove to plate.
- Cook omelette: Add remaining butter, pour in eggs, and swirl to coat. When almost set, scatter feta and herbs over one half.
- Fold: Fold omelette over fillings and cook another 30–60 seconds until just set but still soft inside.
- Serve: Plate omelette with sautéed greens and sliced avocado on the side.
Chef’s Tip
Turn off the heat just before the omelette is fully cooked. The residual heat in the pan finishes it perfectly without going rubbery.
Bunless Beef Burger Plate
Juicy beef patties with melted cheese, simple salad, and a quick mayo–mustard sauce. High protein, very low carb, and feels like a cheat meal without breaking keto.
Ash's Serving (2 patties)
Ingredients (Per Meal)
- 250 g beef mince (ideally 80–85% lean)
- 2 slices cheddar or other melting cheese
- 1 cup 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
Method
- Shape patties: Season mince with salt, pepper, and a pinch of garlic powder. Shape into 2 flat patties.
- Cook: Heat a pan or grill, sear patties 3–4 minutes per side until cooked to your liking. Add cheese on top for the last minute to melt.
- Salad: Toss salad leaves, cucumber, and tomatoes with a drizzle of olive oil and a pinch of salt.
- Sauce: Mix mayo and mustard in a small bowl.
- Serve: Plate patties next to the salad, drizzle sauce over or use as a dip.
Chef’s Tip
Press a small dimple into the center of each patty before cooking. It stops them puffing up and helps them cook evenly.
Coconut–Lime Grilled Chicken & Greens
Bali-friendly coconut, lime, garlic, and coriander marinade on chicken thighs, grilled and served over buttery greens. This batch makes two high-protein meals (dinner + next-day lunch).
Ash's Serving (½ of recipe)
Ingredients (Makes 2 Meals for Ash)
- 600 g chicken thighs, boneless and skinless
- 80 ml coconut milk (thick), well stirred
- Juice and zest of 1 lime
- 2 cloves garlic, minced
- 1 tbsp grated ginger
- 2 tbsp chopped fresh coriander
- 1 tbsp olive oil or coconut oil
- 3–4 cups mixed greens (bok choy, spinach, or similar)
- 1 tbsp butter for greens, salt & pepper
Method
- Marinate: Mix coconut milk, lime zest/juice, garlic, ginger, coriander, salt, and pepper. Coat chicken and marinate 30–60 minutes.
- Grill: Grill over medium heat 5–6 minutes per side, or pan-sear until cooked through and lightly charred.
- Greens: In a pan, melt butter and quickly sauté greens with a pinch of salt until just wilted but still bright.
- Serve & save: Slice chicken. Plate half with half the greens for dinner, and store the remaining half in a container for tomorrow’s lunch.
Chef’s Tip
Don’t rinse the bowl after marinating—spoon any leftover coconut marinade over the cooked chicken for extra flavor before serving.
Spicy Pork Lettuce Wraps
Minced pork cooked with garlic, chili, lime, and fish sauce, spooned into crisp lettuce cups. Fresh, punchy, and very Bali street-food friendly—without the rice.
Ash's Serving (½ of recipe)
Ingredients (Makes 2 Meals for Ash)
- 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
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: Spoon half of the pork mix into lettuce cups for dinner. Pack the other half and extra leaves for next day’s lunch bowl or wraps.
Chef’s Tip
For extra crunch and fat, sprinkle chopped peanuts or cashews on top—just keep an eye on total carbs if you’re staying strict.
Coconut Cream Fish Curry
Simple one-pan fish curry using Bali-friendly ingredients: white fish, coconut cream, garlic, ginger, and spinach. No noodles, no rice—just a rich, high-protein curry you eat in a bowl with a spoon.
Ash's Serving (½ of recipe)
Ingredients (Makes 2 Meals for Ash)
- 400–450 g firm white fish fillets (snapper, mahi-mahi, etc.), cut into large chunks
- 200 ml thick coconut milk or coconut cream
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 1 tsp grated fresh ginger
- 1–1.5 tbsp mild curry powder (or yellow curry paste)
- 1 small tomato, diced (or 2 tbsp tomato puree/passata)
- 2 small handfuls spinach or other leafy greens
- 1 tbsp coconut oil or olive oil
- Juice of 1/2 lime
- Salt, pepper, fresh coriander for topping (optional)
Method
- Sauté aromatics: Heat oil in a wide pan over medium heat. Add onion and cook 3–4 minutes until soft. Stir in garlic and ginger for 30 seconds.
- Toast curry: Add curry powder and cook another 30 seconds to wake up the spices.
- Build the sauce: Add diced tomato and coconut milk. Stir, bring to a gentle simmer, and season with salt and pepper.
- Cook fish: Slide in fish pieces in a single layer. Simmer very gently 5–7 minutes, turning once if needed, until just cooked through.
- Add greens: Stir in spinach at the end until just wilted. Squeeze in lime juice and adjust seasoning.
- Serve & save: Eat half straight from the bowl. Cool and store the other half for the next day’s lunch.
Chef’s Tip
Keep the curry at a gentle bare simmer once the fish goes in. Boiling will break the fish and split the coconut milk—slow and steady keeps it silky.
Creamy Garlic Prawn & Broccoli Skillet
Prawns, broccoli, garlic, and a quick cream sauce. Minimal chopping, big payoff. This batch feeds you twice (dinner + next day’s lunch).
Ash's Serving (½ of recipe)
Ingredients (Makes 2 Meals for Ash)
- 400 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)
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 nicely.
- Serve & save: Eat half now and store half in the fridge for the next day’s lunch.
Chef’s Tip
Don’t overcook prawns—they go from juicy to rubber quickly. Pull them off the heat the moment they curl and turn opaque.
Chicken Cobb Salad Bowl
Classic Cobb turned keto: grilled chicken, boiled egg, bacon, avocado, salad leaves, and a simple oil–vinegar dressing. Huge protein hit with satisfying fats.
Ash's Bowl
Ingredients (Per Bowl)
- 150 g grilled chicken breast, sliced
- 2 rashers cooked bacon, chopped
- 1 hard-boiled egg, quartered
- 1/2 small avocado, sliced
- 2 cups mixed salad leaves
- 2–3 cherry tomatoes, halved (optional for flavor, small carb hit)
- 1 tbsp olive oil + 1 tsp vinegar or lemon juice
- Salt, pepper
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.
Chef’s Tip
Grill extra chicken when you’re already cooking some for another meal—future Cobb salads come together in minutes.
Thai Basil Chicken Bowl (Ground Chicken & Fried Egg)
Pad krapow vibes without the rice: ground chicken, garlic, chili, fish sauce, soy, and loads of fresh basil, topped with a runny fried egg. Cook once and you’ve got Saturday dinner and Sunday dinner sorted.
Ash's Serving (½ of recipe + 1 egg)
Ingredients (Makes 2 Dinners for Ash)
- 500 g chicken mince (ground chicken)
- 2–3 cloves garlic, minced
- 1–2 small red chilies, finely chopped (to taste)
- 1 small red onion or shallot, finely sliced
- 200 g green beans, sliced into bite-size pieces (or use extra capsicum strips)
- 1 large handful fresh Thai basil or sweet basil leaves
- 2 tbsp fish sauce
- 1–2 tbsp soy sauce or tamari
- 1 tsp sweetener (optional, to balance saltiness)
- 2 tbsp coconut oil or olive oil
- 2 eggs (1 egg per dinner, fried on top)
Method
- Sauté aromatics: Heat oil in a large pan over medium-high heat. Add onion and cook until soft. Stir in garlic and chili for 30–60 seconds.
- Cook chicken: Add chicken mince, breaking it up with a spatula. Cook until browned and no longer pink.
- Add beans: Stir in green beans (or capsicum) and cook a few minutes until tender-crisp.
- Season: Add fish sauce, soy, and sweetener (if using). Cook 1–2 more minutes until the sauce is glossy and coats everything.
- Finish with basil: Turn off the heat, throw in basil leaves, and toss until just wilted.
- Serve & save: Divide the mixture in half. Eat one half now topped with a fried egg. Store the other half in a container for Sunday dinner (reheat and top with a fresh fried egg).
Chef’s Tip
Get the pan hot enough so some of the chicken catches a little on the bottom—those browned bits are where all the “street food wok” flavor comes from.
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.
Ash's Brunch Plate
Ingredients (Per Plate)
- 3 eggs
- 3 rashers streaky bacon
- 1/2–1 small avocado
- 1 small handful spinach or kangkung (water spinach)
- 1 clove garlic, sliced
- 1 tbsp butter or ghee
- Salt, pepper, chili flakes (optional)
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. Sprinkle chili flakes if you like heat.
Chef’s Tip
Cook bacon first, always. Using that bacon fat for your eggs and greens boosts flavor and keeps everything very keto.
Shopping List (1 Week – Ash)
Produce
- Mixed berries: ~250 g
- Limes: 4
- Lemons: 2
- Small Cucumber: 2
- Garlic bulbs: 3
- Ginger root: 1 medium piece
- Red onions / shallots: 3
- Spring onions: 1 bunch
- Red chilies: 3–4 (to taste)
- Capsicums (bell peppers): 2 small
- Mushrooms (button): ~150 g
- Broccoli: 2 large heads
- Green beans: ~200 g (for Thai basil chicken)
- Spinach / leafy greens: 1–2 bags
- Romaine / salad leaves mix: 2 medium bags
- Iceberg or butter lettuce (for wraps): 1 head
- Avocados: 5–6 small
- Tomatoes / cherry tomatoes: ~10–12 small
- Fresh coriander (cilantro): 1 bunch
- Fresh parsley: 1 bunch
- Fresh basil: 1–2 small bunches
Protein & Dairy
- Eggs: ~30
- Streaky bacon: ~2 packs (approx. 400–500 g total)
- Beef mince: ~500 g
- Pork mince: ~500 g
- Chicken mince (for Thai basil chicken): ~500 g
- Chicken thighs (boneless, skinless): ~600 g
- Chicken breast: ~300 g
- Firm white fish fillets (snapper/mahi): ~450 g
- Prawns (peeled weight): ~400 g
- Plain full-fat Greek yogurt: 1 kg
- Cheddar / mozzarella (grating + melting): ~300 g
- Feta cheese: ~150 g
- Parmesan or other hard cheese: ~80 g
- Cooking cream / thick cream: ~400 ml
- Coconut milk / coconut cream: ~400 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 g
- Chia seeds: ~100 g
- Unsweetened shredded coconut: ~100 g
Sauces & Seasoning
- Soy sauce or tamari: 1 bottle
- Fish sauce: 1 small bottle
- Mayonnaise: 1 jar
- Mustard (Dijon or yellow): 1 jar
- Curry powder or mild yellow curry paste
- Salt & black pepper
- Chili flakes / chili powder
- Smoked paprika (optional but great)
- Dried oregano & cumin
Optional Extras
- Keto-friendly sweetener (stevia/erythritol)
- Chopped peanuts / cashews for wraps (watch carbs)
- Lemon or lime wedges for serving