Okafor Nutrition

A week at 1,900 kcal

7 days

Grocery list118 things

Day 1

4 meals

This day adds up to

The meals for this day come to about 1,898 kcal.

This day: 1,898 kcal, from 134 g protein (27% of the energy), 247 g carbs (50% of the energy) and 49 g fat (23% of the energy).
Protein
134 g
Carbs
247 g
Fat
49 g

Breakfast

Berry spinach protein smoothie

Breakfast: 380 kcal, from 36 g protein (36% of the energy), 48 g carbs (49% of the energy) and 7 g fat (15% of the energy).
Time
5 min

A quick blender smoothie hiding a serving of spinach behind mixed berries and protein powder.

Ingredients for 1¼ servings

  • 2 ozfrozen blueberries
  • 2 ozfrozen raspberries
  • 1½ ozbaby spinach
  • 1 ozwhey protein powder, vanilla
  • 1 cupmilk, semi-skimmed
  • ⅔medium banana

Method 3 steps

  1. Add all the ingredients to a blender.

  2. Blend on high for 45 to 60 seconds until smooth.

  3. Pour into a glass and serve immediately.

Lunch

African chickpea and spinach stew lunchbox

Lunch: 1,041 kcal, from 40 g protein (15% of the energy), 153 g carbs (56% of the energy) and 35 g fat (29% of the energy).
Time
30 min

A spiced chickpea and spinach stew in a peanut-tomato base, reheats well.

Ingredients for 1½ servings

  • 2¼ tspvegetable oil
  • ¾medium onion, diced
  • 1½garlic cloves, crushed
  • 1½ tbsppeanut butter, natural
  • 10½ ozcanned diced tomatoes
  • 10½ ozcanned chickpeas, drained
  • 4 ozbaby spinach
  • 8 ozbrown rice, cooked

Method 5 steps

  1. Heat the vegetable oil in a pot and sauté the onion for 5 minutes until soft, then add the garlic and cook for 1 minute.

  2. Stir in the peanut butter, diced tomatoes and chickpeas, then simmer for 12 minutes.

  3. Stir in the spinach and cook for 2 minutes until wilted.

  4. Pack the stew into containers alongside the rice.

  5. Reheat thoroughly before eating.

Dinner

Pan seitan with mushrooms, green beans and potatoes

Dinner: 364 kcal, from 42 g protein (45% of the energy), 40 g carbs (42% of the energy) and 5 g fat (13% of the energy).
Time
45 min

Home-made seitan simmered in broth, then browned with mushrooms, thyme and mustard and served with green beans and potatoes.

Ingredients for ¾ servings

  • 1½ ozvital wheat gluten
  • 1 tspsoy sauce
  • 1¼ cupsvegetable broth
  • 3½ ozbutton mushrooms, sliced
  • 3½ ozgreen beans, trimmed
  • 4 ozpotatoes, cubed
  • ¾garlic clove, minced
  • ¾ tspolive oil
  • ⅓ tspDijon mustard
  • ⅓ tspdried thyme
  • a pinchblack pepper

Method 5 steps

  1. Mix the wheat gluten with the soy sauce and 100 ml of the broth to a firm dough. Knead for 1 minute and cut into 8 flat pieces.

  2. Bring the rest of the broth to a gentle simmer, add the pieces, cover and simmer for 20 minutes. Lift them out and keep 100 ml of the broth.

  3. Boil the potatoes for 10 minutes, adding the green beans for the last 4, and drain.

  4. Heat the oil in a large pan over medium-high heat. Brown the seitan and mushrooms for 6 minutes. Add the garlic, thyme, mustard, pepper and the kept broth and simmer for 2 minutes.

  5. Serve with the potatoes and green beans.

Snack

Tuna salad stuffed mini peppers

Snack: 112 kcal, from 17 g protein (58% of the energy), 6 g carbs (21% of the energy) and 3 g fat (21% of the energy).
Time
10 min

Sweet mini peppers filled with a lemony tuna salad, a crunchy high-protein snack.

Ingredients for ¾ servings

  • 3 ozcanned tuna in water, drained
  • 0.3 ozlight mayonnaise
  • 0.3 ozcelery, finely diced
  • 0.1 ozred onion, finely diced
  • ⅓ tsplemon, juice
  • 0.1 ozfresh dill, chopped
  • 2½ ozmini sweet peppers, halved and seeded
  • a pinchblack pepper

Method 3 steps

  1. Mix the tuna, mayonnaise, celery, red onion, lemon juice, dill and black pepper.

  2. Spoon the tuna into the pepper halves.

  3. Eat straight away or chill for up to a day.

Grocery list

Everything for the whole plan, added up.

Produce

  • AvocadoDay 3, Day 4, Day 513 oz
  • Baby spinachDay 16 oz
  • BananaDay 1, Day 2, Day 311 oz
  • Basil leavesDay 2A little
  • BlueberriesDay 4, Day 64 oz
  • Broccoli floretsDay 615 oz
  • Button mushroomsDay 14 oz
  • CarrotsDay 62 oz
  • Cauliflower floretsDay 36 oz
  • CeleryDay 1, Day 5, Day 6, Day 75 oz
  • Cherry tomatoesDay 2, Day 511 oz
  • ChivesDay 5A little
  • CilantroDay 3, Day 51 oz
  • CucumberDay 64 oz
  • DillDay 1, Day 7A little
  • EdamameDay 4, Day 613 oz
  • GarlicDay 1, Day 3, Day 4, Day 5, Day 6, Day 710 cloves
  • GingerDay 3, Day 61 oz
  • Golden raisinsDay 31 oz
  • Green beansDay 1, Day 28 oz
  • Green bell pepperDay 43 oz
  • Green onionDay 21
  • LemonsDay 1, Day 2, Day 3, Day 5, Day 6, Day 73
  • LimesDay 4, Day 62
  • Mini sweet peppersDay 13 oz
  • Mixed salad greensDay 31 oz
  • New potatoesDay 26 oz
  • OnionDay 1, Day 47 oz
  • ParsleyDay 5, Day 71 oz
  • PlantainDay 21
  • PotatoesDay 15 oz
  • Red chiliDay 61 oz
  • Red onionDay 1, Day 5, Day 72 oz
  • Romaine lettuceDay 43 leaves
  • Romaine lettuce leavesDay 54 oz
  • Russet potatoesDay 313 oz
  • StrawberriesDay 44 oz
  • TomatoDay 42 oz
  • Tomato pasteDay 31 oz
  • ZucchiniDay 5, Day 713 oz

Meat and fish

  • Chicken breastDay 36 oz
  • Chicken breast boneless skinlessDay 27 oz
  • Ground turkey 93% leanDay 46 oz
  • ProsciuttoDay 21 oz
  • Rainbow trout filletsDay 77 oz
  • Textured vegetable proteinDay 43 oz

Dairy and eggs

  • ButterDay 4, Day 6, Day 72 oz
  • Cheddar cheeseDay 72 oz
  • Cottage cheeseDay 2, Day 315 oz
  • EggsDay 4, Day 5, Day 6, Day 79
  • Greek yogurt plain nonfatDay 26 oz
  • MilkDay 1, Day 2, Day 4, Day 62⅓ cups
  • Plain nonfat greek yogurtDay 3, Day 5, Day 711 oz
  • Unsweetened soymilkDay 31⅔ cups

Bakery

  • Baking powderDay 6A little
  • Wheat breadDay 3, Day 4, Day 5, Day 711 oz

Pantry

  • AlmondsDay 71 oz
  • Brown riceDay 1, Day 613 oz
  • CannedDay 1, Day 41.5 lb
  • Canned black beansDay 28 oz
  • Canned chickpeasDay 111 oz
  • Canned tuna in waterDay 1, Day 79 oz
  • Cannellini beansDay 5, Day 611 oz
  • ChickpeasDay 54 oz
  • ChutneyDay 31 oz
  • Cocoa powderDay 32 tsp
  • Coconut flakesDay 22 tbsp
  • CornstarchDay 6A little
  • Firm tofuDay 3, Day 5, Day 62.5 lb
  • GranolaDay 22 oz
  • Jasmine riceDay 63 oz
  • Kidney beansDay 48 oz
  • Light mayonnaiseDay 1, Day 3, Day 5, Day 72 oz
  • Maple syrupDay 4, Day 62 tbsp
  • Peanut butterDay 12 tbsp
  • Rolled oatsDay 62 oz
  • Salsa verdeDay 41 oz
  • Sesame seedsDay 61 tsp
  • Silken tofuDay 3, Day 65 oz
  • Soy protein powderDay 32 oz
  • Soy sauceDay 1, Day 62 tbsp
  • TahiniDay 52 tsp
  • TempehDay 66 oz
  • Vegetable brothDay 1, Day 42⅓ cups
  • Vital wheat glutenDay 12 oz
  • Wheat flourDay 73 tsp
  • Whey protein powderDay 12 oz
  • White riceDay 26 oz
  • Wild riceDay 73 oz

Oils and spices

  • Black pepperDay 1, Day 2, Day 5, Day 71 tsp
  • Chili flakesDay 3, Day 5A little
  • Chili powderDay 42 tsp
  • CinnamonDay 3A little
  • Curry powderDay 3, Day 51 tbsp
  • Dijon mustardDay 1, Day 5, Day 71 tsp
  • Dried oreganoDay 51 tsp
  • Dried thymeDay 1A little
  • Garam masalaDay 31 tsp
  • Garlic powderDay 4A little
  • Ground allspiceDay 2A little
  • Ground cinnamonDay 4, Day 61 tsp
  • Ground cuminDay 2, Day 41 tsp
  • Ground sageDay 2A little
  • Ground turmericDay 3A little
  • Olive oilEvery day3 tbsp
  • PaprikaDay 71 tsp
  • Red pepper flakesDay 7A little
  • Rice vinegarDay 62 tsp
  • SaltDay 3, Day 4, Day 5, Day 6, Day 72 tsp
  • Sea saltDay 2A little
  • Sesame oilDay 62 tsp
  • Smoked paprikaDay 4, Day 5A little
  • Vegetable oilDay 1, Day 21 tbsp
  • White vinegarDay 72 tsp

Frozen

  • Frozen blueberriesDay 1, Day 27 oz
  • Frozen peasDay 3, Day 75 oz
  • Frozen raspberriesDay 1, Day 27 oz

Other

  • Dry white wineDay 22 fl oz