Ash and Anna meal plans

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!

Weekly Meal Overview

DAY 1

Savory Monday

Daily Goals

Ash: ~2290 kcal / 160g Protein

Anna: ~1710 kcal / 112g Protein

Breakfast: Savory Miso Oatmeal

Lunch: Cold Soba Noodle Salad

Dinner: Healthy Chicken Katsu (Makes Leftovers)

DAY 2

Umami Tuesday

Daily Goals

Ash: ~2260 kcal / 165g Protein

Anna: ~1690 kcal / 115g Protein

Breakfast: Savory Miso Oatmeal

Lunch: Leftover Chicken Katsu

Dinner: Ginger Pork Stir-fry (Makes Leftovers)

DAY 3

Simple Wednesday

Daily Goals

Ash: ~2240 kcal / 155g Protein

Anna: ~1670 kcal / 110g Protein

Breakfast: Savory Miso Oatmeal

Lunch: Leftover Ginger Pork

Dinner: Tofu & Broccoli Stir-fry (Single Meal)

DAY 4

Nourishing Thursday

Daily Goals

Ash: ~2280 kcal / 168g Protein

Anna: ~1700 kcal / 118g Protein

Breakfast: Savory Miso Oatmeal

Lunch: Simple Miso Soup & Rice Balls

Dinner: Teriyaki Salmon Donburi (Makes Leftovers)

DAY 5

Fresh Friday

Daily Goals

Ash: ~2270 kcal / 170g Protein

Anna: ~1700 kcal / 120g Protein

Breakfast: Savory Miso Oatmeal

Lunch: Leftover Salmon Donburi

Dinner: Chicken Yakitori Skewers (Makes Leftovers)

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)

Calories:~290 kcal Protein:~14 g Fat:~10 g Carbs:~36 g

Anna's Serving (3/7)

Calories:~218 kcal Protein:~11 g Fat:~7 g Carbs:~27 g

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)

Calories:~450 kcal Protein:~20 g Fat:~6 g Carbs:~80 g

Anna's Serving (3/7)

Calories:~338 kcal Protein:~15 g Fat:~4 g Carbs:~60 g

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)

Calories:~930 kcal Protein:~80 g Fat:~18 g Carbs:~110 g

Anna's Serving (3/7)

Calories:~698 kcal Protein:~60 g Fat:~14 g Carbs:~82 g

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)

Calories:~875 kcal Protein:~75 g Fat:~35 g Carbs:~62 g

Anna's Serving (3/7)

Calories:~656 kcal Protein:~56 g Fat:~26 g Carbs:~47 g

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)

Calories:~420 kcal Protein:~25 g Fat:~20 g Carbs:~35 g

Anna's Serving (3/7)

Calories:~315 kcal Protein:~19 g Fat:~15 g Carbs:~26 g

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)

Calories:~415 kcal Protein:~25 g Fat:~5 g Carbs:~65 g

Anna's Serving (3/7)

Calories:~311 kcal Protein:~19 g Fat:~4 g Carbs:~49 g

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)

Calories:~890 kcal Protein:~60 g Fat:~38 g Carbs:~75 g

Anna's Serving (3/7)

Calories:~668 kcal Protein:~45 g Fat:~28 g Carbs:~56 g

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)

Calories:~650 kcal Protein:~75 g Fat:~15 g Carbs:~50 g

Anna's Serving (3/7)

Calories:~488 kcal Protein:~56 g Fat:~11 g Carbs:~38 g

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)

Calories:~100 kcal Protein:~8 g Fat:~6 g Carbs:~4 g

Anna's Serving (3/7)

Calories:~75 kcal Protein:~6 g Fat:~4 g Carbs:~3 g

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.