Okafor Nutrition

A week at 1,900 kcal

7 days

Grocery list118 things

Day 4

4 meals

This day adds up to

The meals for this day come to about 1,901 kcal.

This day: 1,901 kcal, from 142 g protein (29% of the energy), 212 g carbs (43% of the energy) and 61 g fat (28% of the energy).
Protein
142 g
Carbs
212 g
Fat
61 g

Breakfast

Berry French toast

Breakfast: 632 kcal, from 27 g protein (17% of the energy), 89 g carbs (56% of the energy) and 19 g fat (27% of the energy).
Time
13 min

Thick slices of bread soaked in a cinnamon egg custard and pan-fried, topped with berries.

Ingredients for 1½ servings

  • 3 sliceswhole wheat bread
  • 1½large egg
  • 3 fl ozmilk, semi-skimmed
  • ¾ tspground cinnamon
  • 1½ tspbutter, unsalted
  • 3 ozstrawberries, sliced
  • 2 ozblueberries
  • 1½ tbspmaple syrup

Method 4 steps

  1. Whisk the egg, milk and cinnamon together in a shallow dish.

  2. Soak each bread slice in the mixture for 20 seconds per side.

  3. Melt the butter in a pan over medium heat and fry the bread for 2 to 3 minutes per side until golden.

  4. Top with the strawberries, blueberries and maple syrup.

Lunch

Turkey taco lettuce wraps

Lunch: 333 kcal, from 31 g protein (35% of the energy), 13 g carbs (15% of the energy) and 19 g fat (50% of the energy).
Time
22 min

Spiced lean turkey with tomato and onion spooned into crisp lettuce cups and topped with avocado and salsa.

Ingredients for ¾ servings

  • 5½ ozground turkey 93% lean
  • ⅓ tspolive oil
  • 0.8 ozonion, finely chopped
  • ⅓ tspchili powder
  • a pinchground cumin
  • a pinchsmoked paprika
  • a pinchsalt
  • 1½ oztomato, diced
  • 3romaine lettuce leaves
  • 1 ozavocado, diced
  • 0.8 ozsalsa verde
  • ⅓lime, cut into wedges

Method 4 steps

  1. Heat the oil in a skillet over medium-high heat and cook the onion for 3 minutes.

  2. Add the turkey and cook for 6 minutes, breaking it up, until no pink remains.

  3. Stir in the spices, salt and tomato and cook for 2 minutes more.

  4. Spoon into the lettuce leaves and top with avocado and salsa. Serve with lime wedges.

Dinner

Soy mince and kidney bean chili

Dinner: 651 kcal, from 59 g protein (35% of the energy), 91 g carbs (54% of the energy) and 9 g fat (11% of the energy).
Time
35 min

A thick chili of soy mince, kidney beans, tomatoes and peppers.

Ingredients for 1½ servings

  • 2½ oztextured vegetable protein, dry
  • 7 ozkidney beans, canned, drained
  • 7 ozcanned diced tomatoes
  • 2½ ozonion, diced
  • 2½ ozgreen bell pepper, diced
  • 1garlic clove, minced
  • 1 cupvegetable broth
  • 1½ tspchili powder
  • ½ tspground cumin
  • ½ tspolive oil
  • ¼ tspsalt

Method 4 steps

  1. Heat the oil in a pot over medium heat and cook the onion and pepper for 5 minutes.

  2. Add the garlic, chili powder and cumin and cook for 1 minute.

  3. Stir in the soy mince, beans, tomatoes, broth and salt. Bring to a boil.

  4. Simmer for 18 minutes, stirring now and then, until thick. Keeps 4 days in the fridge and freezes well.

Snack

Chili lime roasted edamame

Snack: 285 kcal, from 26 g protein (33% of the energy), 20 g carbs (25% of the energy) and 14 g fat (42% of the energy).
Time
21 min

Shelled edamame roasted until lightly crisp with chili, garlic and lime.

Ingredients for 1½ servings

  • 8 ozedamame, shelled
  • ¾ tspolive oil
  • ⅓ tspchili powder
  • ⅓ tspgarlic powder
  • a pinchsalt
  • 2¼ tsplime, juice

Method 4 steps

  1. Heat the oven to 200C (400F). Thaw the edamame and pat very dry.

  2. Toss with the oil, chili powder, garlic powder and salt and spread on a lined baking tray.

  3. Roast for 18 minutes, shaking once, until lightly browned.

  4. Toss with the lime juice and serve warm or 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