Okafor Nutrition

A week at 1,900 kcal

7 days

Grocery list118 things

Day 2

4 meals

This day adds up to

The meals for this day come to about 1,899 kcal.

This day: 1,899 kcal, from 123 g protein (26% of the energy), 248 g carbs (52% of the energy) and 48 g fat (22% of the energy).
Protein
123 g
Carbs
248 g
Fat
48 g

Breakfast

Berry smoothie bowl

Breakfast: 535 kcal, from 26 g protein (19% of the energy), 77 g carbs (55% of the energy) and 16 g fat (26% of the energy).
Time
8 min

A thick blended berry smoothie eaten with a spoon and topped with granola and fruit.

Ingredients for 1½ servings

  • 4 ozfrozen blueberries
  • 4 ozfrozen raspberries
  • ¾medium banana, frozen
  • 5½ ozgreek yogurt, plain nonfat
  • 3 fl ozmilk, semi-skimmed
  • 1 ozgranola
  • 1½ tbspcoconut flakes, unsweetened

Method 3 steps

  1. Blend the frozen berries, banana, yogurt and milk until thick and smooth.

  2. Pour into a bowl.

  3. Top with the granola and coconut flakes before serving.

Lunch

Caribbean black bean and plantain lunchbox

Lunch: 611 kcal, from 18 g protein (12% of the energy), 120 g carbs (76% of the energy) and 9 g fat (12% of the energy).
Time
30 min

Sweet fried plantain with spiced black beans and rice, a filling plant-based lunch.

Ingredients for 1 serving

  • ½medium plantain, sliced
  • 1½ tspvegetable oil
  • 7 ozcanned black beans, drained
  • ¼ tspground cumin
  • a pinchground allspice
  • 5½ ozwhite rice, cooked
  • 1green onions, sliced

Method 5 steps

  1. Heat the vegetable oil in a pan and fry the plantain slices for 3 minutes per side until golden.

  2. Warm the black beans with the cumin and allspice in a small pot for 5 minutes.

  3. Pack the rice, black beans and plantain into separate compartments of a lunchbox.

  4. Scatter with green onions before closing the box.

  5. Reheat before eating.

Dinner

Chicken saltimbocca with green beans

Dinner: 501 kcal, from 51 g protein (44% of the energy), 34 g carbs (29% of the energy) and 14 g fat (27% of the energy).
Time
35 min

Thin chicken cutlets wrapped in prosciutto and sage, pan-fried with a lemon white wine sauce, with potatoes and green beans.

Ingredients for 1 serving

  • 6 ozchicken breast, boneless skinless
  • 0.9 ozprosciutto, thinly sliced
  • ½ tspground sage
  • 1½ tspolive oil
  • 1½ fl ozdry white wine
  • 1 tbsplemon, juice
  • a pinchblack pepper
  • 5½ oznew potatoes, halved
  • 3½ ozgreen beans, trimmed

Method 5 steps

  1. Boil the potatoes for 15 minutes, adding the green beans for the last 4 minutes. Drain.

  2. Slice the chicken horizontally into four thin cutlets and pound to an even 1 cm. Season with pepper and sage.

  3. Wrap each cutlet in a slice of prosciutto.

  4. Fry in the oil for 3 minutes a side, until cooked through. Lift out.

  5. Add the wine and lemon juice to the pan and bubble for 2 minutes, scraping up the browned bits. Pour over the chicken and serve with the potatoes and beans.

Snack

Savoury cottage cheese with tomato and basil

Snack: 252 kcal, from 28 g protein (43% of the energy), 17 g carbs (26% of the energy) and 9 g fat (31% of the energy).
Time
5 min

Cottage cheese topped with cherry tomatoes, basil, olive oil and black pepper: a high-protein snack in two minutes.

Ingredients for 1¼ servings

  • 9 ozcottage cheese, low-fat
  • 4½ ozcherry tomatoes, halved
  • 0.1 ozfresh basil leaves
  • ⅔ tspolive oil
  • a pinchblack pepper
  • ⅔ pinchsea salt

Method 3 steps

  1. Spoon the cottage cheese into two bowls.

  2. Top with the tomatoes and torn basil.

  3. Drizzle with the oil and finish with pepper and a pinch of salt.

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