Okafor Nutrition

A week at 1,900 kcal

7 days

Grocery list118 things

Day 7

4 meals

This day adds up to

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

This day: 1,902 kcal, from 155 g protein (32% of the energy), 125 g carbs (26% of the energy) and 88 g fat (42% of the energy).
Protein
155 g
Carbs
125 g
Fat
88 g

Breakfast

Turkish poached eggs on garlic yogurt

Breakfast: 441 kcal, from 43 g protein (39% of the energy), 11 g carbs (10% of the energy) and 25 g fat (51% of the energy).
Time
18 min

Çılbır: soft poached eggs on cool garlicky yogurt, finished with paprika butter and fresh dill.

Ingredients for 1½ servings

  • 8 ozplain nonfat greek yogurt
  • ¾garlic clove, crushed
  • a pinchsalt
  • 3large eggs
  • 2¼ tspwhite vinegar
  • 0.4 ozbutter
  • ¾ tsppaprika
  • a pinchred pepper flakes
  • 0.1 ozfresh dill

Method 4 steps

  1. Stir the garlic and salt into the yogurt and spread it over two shallow plates.

  2. Bring a wide pan of water to a gentle simmer, add the vinegar and poach the eggs for 3 minutes. Lift out with a slotted spoon and drain.

  3. Melt the butter in a small pan, stir in the paprika and pepper flakes and take off the heat.

  4. Set two eggs on each plate of yogurt, spoon over the red butter and scatter with dill.

Lunch

Classic tuna melt

Lunch: 577 kcal, from 48 g protein (33% of the energy), 43 g carbs (29% of the energy) and 25 g fat (38% of the energy).
Time
18 min

A pan-toasted wholemeal sandwich of light tuna salad and melted cheddar.

Ingredients for 1¼ servings

  • 5½ ozcanned tuna in water, drained
  • 0.7 ozlight mayonnaise
  • ⅔ tspDijon mustard
  • 0.9 ozcelery, finely diced
  • 0.4 ozred onion, finely diced
  • 3 ozwhole wheat bread
  • 1 ozcheddar cheese, sliced
  • 0.2 ozbutter

Method 4 steps

  1. Mix the tuna, mayonnaise, mustard, celery and red onion.

  2. Spread the tuna over two slices of bread, lay the cheddar on top and close with the other slices.

  3. Spread the outside of the sandwiches thinly with butter.

  4. Cook in a skillet over medium-low heat for 3 to 4 minutes per side, until golden and the cheese has melted. Cut in half.

Dinner

Pan-fried trout with wild rice and peas

Dinner: 716 kcal, from 53 g protein (29% of the energy), 62 g carbs (34% of the energy) and 29 g fat (37% of the energy).
Time
55 min

Crisp-skinned rainbow trout with lemon butter, over wild rice tossed with peas and toasted almonds.

Ingredients for 1¼ servings

  • 2 ozwild rice, uncooked
  • 6½ ozrainbow trout fillets
  • 2½ ozfrozen peas
  • 0.4 ozsliced almonds
  • 0.3 ozbutter
  • ⅔ tspolive oil
  • 1¼ tbsplemon, juice
  • 0.1 ozfresh parsley, chopped
  • a pinchsalt
  • a pinchblack pepper

Method 4 steps

  1. Simmer the wild rice in plenty of water for 40 to 45 minutes, until tender. Add the peas for the last 3 minutes and drain.

  2. Toast the almonds in a dry skillet for 2 minutes and stir into the rice with half the parsley.

  3. Season the trout with salt and pepper. Heat the oil in the skillet and cook the trout skin side down for 4 minutes, then turn for 1 minute.

  4. Add the butter and lemon juice to the pan, spoon over the fish and serve on the rice with the rest of the parsley.

Snack

Baked zucchini and cheese bites

Snack: 168 kcal, from 11 g protein (25% of the energy), 10 g carbs (23% of the energy) and 10 g fat (52% of the energy).
Time
35 min

Grated zucchini baked with egg and cheddar into savory bite-sized rounds.

Ingredients for 1¼ servings

  • ⅔medium zucchini, grated and squeezed dry
  • ⅔large eggs
  • 0.7 ozcheddar cheese, shredded
  • 2¾ tspwhole wheat flour
  • a pinchsalt
  • a pinchblack pepper

Method 6 steps

  1. Preheat the oven to 200C (400F) and line a baking tray with parchment.

  2. Combine the grated zucchini, eggs, cheddar, flour, salt and pepper in a bowl.

  3. Mix until evenly combined.

  4. Drop spoonfuls of the mixture onto the tray and flatten into small rounds.

  5. Bake for 18 to 20 minutes, flipping halfway, until golden.

  6. Cool for 5 minutes before serving.

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