Okafor Nutrition

A week at 1,900 kcal

7 days

Grocery list118 things

Day 6

4 meals

This day adds up to

The meals for this day come to about 1,900 kcal.

This day: 1,900 kcal, from 138 g protein (27% of the energy), 201 g carbs (40% of the energy) and 75 g fat (33% of the energy).
Protein
138 g
Carbs
201 g
Fat
75 g

Breakfast

Baked blueberry oatmeal squares

Breakfast: 313 kcal, from 12 g protein (15% of the energy), 48 g carbs (61% of the energy) and 9 g fat (24% of the energy).
Time
45 min

A make-ahead tray of baked oats studded with blueberries, sliced into squares for the week.

Ingredients for 1 serving

  • 2 ozrolled oats
  • 3 fl ozmilk, semi-skimmed
  • ⅓large eggs
  • 1 tspmaple syrup
  • a pinchground cinnamon
  • a pinchbaking powder
  • 1 ozblueberries
  • ½ tspbutter, unsalted, melted

Method 5 steps

  1. Preheat the oven to 180C (350F) and grease a baking dish with the butter.

  2. Whisk the milk, eggs, maple syrup and cinnamon together in a bowl.

  3. Stir in the oats and baking powder, then fold in the blueberries.

  4. Pour into the baking dish and bake for 30 to 35 minutes until set and golden.

  5. Cool, then cut into 6 squares; store chilled and reheat portions through the week.

Lunch

Sesame ginger tofu and broccoli rice bowl

Lunch: 742 kcal, from 63 g protein (31% of the energy), 57 g carbs (28% of the energy) and 36 g fat (41% of the energy).
Time
22 min

Browned tofu and broccoli in a ginger, garlic and lime sauce over brown rice.

Ingredients for 1½ servings

  • 10½ ozfirm tofu, cubed
  • 8 ozbroccoli florets
  • 4 ozbrown rice, cooked
  • 2¼ tspsoy sauce
  • 1½ tspsesame oil
  • 2¼ tspfresh ginger, grated
  • 1½garlic cloves, minced
  • 0.3 ozred chili, sliced
  • 2¼ tsplime, juice
  • ¾ tspsesame seeds

Method 4 steps

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

  2. Add the broccoli with 3 tablespoons of water, cover and steam for 3 minutes.

  3. Add the ginger, garlic, chili and soy sauce and cook for 1 minute. Stir in the lime juice.

  4. Serve over the warm rice and scatter with the sesame seeds.

Dinner

Ginger soy tempeh with broccoli and rice

Dinner: 521 kcal, from 39 g protein (28% of the energy), 55 g carbs (39% of the energy) and 20 g fat (33% of the energy).
Time
22 min

Slices of tempeh and broccoli in a glossy ginger, soy and maple glaze over jasmine rice.

Ingredients for 1 serving

  • 5½ oztempeh, sliced
  • 6 ozbroccoli florets
  • 2½ ozjasmine rice, cooked
  • 1 tbspsoy sauce
  • 1½ tspmaple syrup
  • 1½ tsprice vinegar
  • ½ tspcornstarch
  • 1½ tspfresh ginger, grated
  • 1garlic clove, minced
  • ½ tspsesame oil
  • ½ tspsesame seeds

Method 4 steps

  1. Whisk the soy sauce, maple syrup, vinegar and cornstarch with 4 tablespoons of water.

  2. Heat the sesame oil in a large non-stick pan over medium-high heat and brown the tempeh for 3 minutes a side.

  3. Add the broccoli with 3 tablespoons of water, cover and steam for 3 minutes.

  4. Add the ginger and garlic for 30 seconds, pour in the sauce and stir for 1 minute, until glossy. Serve over the warm rice with the sesame seeds.

Snack

Edamame and white bean dip with vegetable sticks

Snack: 323 kcal, from 24 g protein (28% of the energy), 41 g carbs (47% of the energy) and 10 g fat (25% of the energy).
Time
13 min

A smooth green dip of edamame, white beans and silken tofu with lemon and garlic, served with raw vegetables.

Ingredients for 1½ servings

  • 3½ ozedamame, shelled
  • 3½ ozcannellini beans, canned, drained
  • 2½ ozsilken tofu
  • ½garlic clove, crushed
  • 1 tbsplemon, juice
  • ½ tspolive oil
  • a pinchsalt
  • 3½ ozcucumber, cut into sticks
  • 2 ozcelery, cut into sticks
  • 2 ozcarrots, cut into sticks

Method 3 steps

  1. Boil the edamame for 4 minutes, drain and cool under cold water.

  2. Blend the edamame, beans, tofu, garlic, lemon juice, oil and salt until smooth, adding a spoon of water if needed.

  3. Serve with the cucumber, celery and carrot sticks. The dip keeps 3 days 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