Okafor Nutrition

A week at 1,900 kcal

7 days

Grocery list118 things

Day 5

4 meals

This day adds up to

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

This day: 1,898 kcal, from 147 g protein (29% of the energy), 138 g carbs (27% of the energy) and 99 g fat (44% of the energy).
Protein
147 g
Carbs
138 g
Fat
99 g

Breakfast

Avocado toast with poached egg

Breakfast: 408 kcal, from 16 g protein (15% of the energy), 32 g carbs (30% of the energy) and 26 g fat (55% of the energy).
Time
10 min

Mashed avocado on toasted whole grain bread, topped with a soft poached egg.

Ingredients for 1¼ servings

  • 1¼ sliceswhole wheat bread, toasted
  • ⅔medium avocado
  • 1¼large egg
  • 1¼ tsplemon, juice
  • ⅓ tspchili flakes

Method 5 steps

  1. Bring a small pot of water to a gentle simmer.

  2. Crack the egg into a cup and slide it into the water, poaching for 3 minutes.

  3. Mash the avocado with the lemon juice and spread over the toast.

  4. Lift the poached egg out with a slotted spoon and place on top.

  5. Sprinkle with chili flakes before serving.

Lunch

Curried tofu and chickpea salad in lettuce cups

Lunch: 556 kcal, from 48 g protein (32% of the energy), 41 g carbs (27% of the energy) and 28 g fat (41% of the energy).
Time
10 min

Crumbled tofu and chickpeas in a curry, tahini and lemon dressing with celery, spooned into crisp lettuce leaves.

Ingredients for 1¼ servings

  • 7½ ozfirm tofu, crumbled
  • 3½ ozchickpeas, canned, drained
  • 2 ozcelery, diced
  • 0.9 ozred onion, finely diced
  • 1¾ tsptahini
  • 1¾ tspcurry powder
  • 1¼ tbsplemon, juice
  • a pinchsalt
  • 0.2 ozfresh cilantro, chopped
  • 3½ ozromaine lettuce leaves

Method 3 steps

  1. Whisk the tahini, curry powder, lemon juice and salt with 2 tablespoons of water in a bowl.

  2. Lightly crush half of the chickpeas with a fork. Add all the chickpeas, the tofu, celery, onion and cilantro to the dressing and mix.

  3. Spoon into the lettuce leaves and serve. The filling keeps 3 days in the fridge.

Dinner

Lemon oregano tofu with white beans and zucchini

Dinner: 780 kcal, from 70 g protein (33% of the energy), 64 g carbs (30% of the energy) and 35 g fat (37% of the energy).
Time
25 min

Browned tofu with zucchini, cherry tomatoes and white beans in lemon, garlic and oregano.

Ingredients for 1½ servings

  • 10½ ozfirm tofu, cubed
  • 6½ ozcannellini beans, canned, drained
  • 8 ozzucchini, sliced
  • 5½ ozcherry tomatoes, halved
  • 1½garlic cloves, minced
  • 1½ tspolive oil
  • 1½ tbsplemon, juice
  • ¾ tspdried oregano
  • ⅓ tspsalt
  • a pinchblack pepper
  • 0.3 ozfresh parsley, chopped

Method 4 steps

  1. Pat the tofu dry. Heat the oil in a large non-stick pan over medium-high heat and brown the tofu for 6 minutes, turning.

  2. Add the zucchini and cook for 4 minutes, until golden.

  3. Add the garlic, oregano, tomatoes, beans, salt and pepper and cook for 3 minutes, until the tomatoes soften.

  4. Stir in the lemon juice and parsley and serve.

Snack

Greek yogurt deviled eggs

Snack: 154 kcal, from 13 g protein (35% of the energy), 2 g carbs (5% of the energy) and 10 g fat (60% of the energy).
Time
25 min

Party-classic deviled eggs made lighter with Greek yogurt, finished with smoked paprika and chives.

Ingredients for 1¼ servings

  • 1¾large eggs
  • 0.4 ozplain nonfat greek yogurt
  • 0.2 ozlight mayonnaise
  • ⅓ tspDijon mustard
  • a pinchsmoked paprika
  • 0.1 ozfresh chives, snipped
  • a pinchsalt

Method 4 steps

  1. Boil the eggs for 10 minutes, then cool them in iced water and peel.

  2. Halve the eggs lengthways and scoop the yolks into a bowl.

  3. Mash the yolks with the yogurt, mayonnaise, mustard and salt until smooth.

  4. Spoon or pipe the filling back into the whites and finish with paprika and chives. Keeps 2 days covered in the fridge.

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