Okafor Nutrition

A week at 1,900 kcal

7 days

Grocery list118 things

Day 3

4 meals

This day adds up to

The meals for this day come to about 1,902 kcal.

This day: 1,902 kcal, from 160 g protein (32% of the energy), 185 g carbs (37% of the energy) and 67 g fat (31% of the energy).
Protein
160 g
Carbs
185 g
Fat
67 g

Breakfast

Avocado toast with cottage cheese and chili flakes

Breakfast: 478 kcal, from 22 g protein (18% of the energy), 42 g carbs (34% of the energy) and 27 g fat (48% of the energy).
Time
7 min

A high-protein twist on avocado toast, layered with cottage cheese and a chili kick.

Ingredients for 1½ servings

  • 1½ sliceswhole wheat bread, toasted
  • ¾medium avocado, sliced
  • 4 ozcottage cheese, low-fat
  • ⅓ tspchili flakes
  • ⅓ tspsalt

Method 4 steps

  1. Toast the bread until golden.

  2. Layer the cottage cheese over the toast.

  3. Arrange the avocado slices on top.

  4. Sprinkle with chili flakes and salt before serving.

Lunch

Coronation chicken jacket potato

Lunch: 645 kcal, from 63 g protein (39% of the energy), 77 g carbs (48% of the energy) and 9 g fat (13% of the energy).
Time
1 hr 10 min

A British lunch favourite: baked potato filled with lightly curried chicken in yogurt, with raisins and salad.

Ingredients for 1¼ servings

  • 11 ozrusset potatoes
  • 5½ ozcooked chicken breast, diced
  • 2 ozplain nonfat greek yogurt
  • 0.4 ozlight mayonnaise
  • 1¼ tspcurry powder
  • 0.4 ozchutney
  • 0.3 ozgolden raisins
  • 0.1 ozfresh cilantro, chopped
  • 0.9 ozmixed salad greens

Method 4 steps

  1. Heat the oven to 200 C. Prick the potatoes and bake for 55 to 60 minutes, until the skins are crisp and the insides soft. (Or microwave for 10 minutes, then crisp in the oven for 10.)

  2. Mix the yogurt, mayonnaise, curry powder and chutney until smooth.

  3. Fold in the chicken and raisins.

  4. Split the potatoes, spoon in the coronation chicken, scatter with cilantro and serve with the salad greens.

Dinner

Tofu tikka traybake with cauliflower and peas

Dinner: 396 kcal, from 38 g protein (35% of the energy), 26 g carbs (24% of the energy) and 20 g fat (41% of the energy).
Time
35 min

Tofu and cauliflower roasted in a spiced tomato and silken tofu marinade, with peas added at the end.

Ingredients for ¾ servings

  • 6 ozfirm tofu, cubed
  • 5½ ozcauliflower florets
  • 2 ozfrozen peas
  • 1½ ozsilken tofu
  • 2¼ tsptomato paste
  • 1 tspgaram masala
  • a pinchground turmeric
  • ¾garlic clove, crushed
  • 1 tspfresh ginger, grated
  • ¾ tspolive oil
  • a pinchsalt
  • 1 tsplemon, juice

Method 4 steps

  1. Heat the oven to 220C (425F). Mash the silken tofu smooth in a large bowl and mix in the tomato paste, garam masala, turmeric, garlic, ginger, oil and salt in a large bowl.

  2. Add the tofu and cauliflower and turn to coat. Spread on a lined baking tray.

  3. Roast for 20 minutes, turning once, until charred at the edges.

  4. Scatter over the peas and roast for 4 more minutes. Squeeze over the lemon juice and serve.

Snack

Chocolate soy protein shake

Snack: 384 kcal, from 37 g protein (36% of the energy), 40 g carbs (39% of the energy) and 11 g fat (25% of the energy).
Time
3 min

A cold shake of soymilk, soy protein, banana and cocoa.

Ingredients for 1½ servings

  • 1½ cupsunsweetened soymilk
  • 1½ ozsoy protein powder
  • 3 ozbanana, sliced
  • 2¼ tspcocoa powder, unsweetened
  • ⅓ tspcinnamon, ground

Method 3 steps

  1. Put everything in a blender.

  2. Blend for 45 seconds, until smooth and frothy.

  3. Pour into two glasses and serve cold.

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