Updated from backfilling-strategy.py: rice and chickpeas are now part of the weekly carb base, with fresh vegetables, herbs, acid, and spices added for flavor without changing the counted nutrition.
Every lunch carries the rice and chickpea base: 157.38 g cooked rice and 85.70 g cooked chickpeas. Vegetables and seasonings are flavor add-ons only.
Targets come from backfilling-strategy.py. Vegetables, herbs, spices, citrus, vinegar, and broth are intentionally left out of the nutrition math.
Average: 2,404 calories/day.
Average: 146 g/day.
Average: 245 g/day.
Average: 91 g/day.
The plan batches cleanly: one daily grain-legume bowl, one daily oatmeal, one daily shake, and one daily yogurt bowl.
Exact weekly quantities from the updated backfill allocation. Round up to package sizes when shopping.
The counted plan uses the ingredients above. To make the meals better, use low-impact vegetables, herbs, spices, citrus, vinegar, broth, pickles, mustard, and hot sauce freely; they are listed in the meals as flavor ideas and not included in the macro totals.
Click any meal name in the schedule to jump here.
Simmer 50 g oats with 150 g milk and water as needed. Stir in 10 g almond butter, top with 120 g banana and 20 g dark chocolate. Add cinnamon and a pinch of salt.
Use 157.38 g cooked rice and 85.70 g chickpeas. Add chicken breast, then cucumber, tomato, parsley, lemon juice, black pepper, and either mayonnaise or olive oil from that day's counted portion.
Season thighs with paprika, cumin, garlic powder, and pepper. Serve over the rice-chickpea base with pickled onion, cabbage, lime, and the counted mayonnaise.
Cook salmon with pepper and dill. Serve on rice and chickpeas with cucumber, spinach, lemon zest, lemon juice, and the counted mayonnaise or olive oil.
Roast or pan-crisp potatoes with rosemary, oregano, garlic powder, and pepper. Serve with chicken breast, bread, greens, and the counted olive oil or mayonnaise.
Cook eggs as an omelet or scramble with spinach, mushrooms, tomato, chives, pepper, and hot sauce. Keep bread and mayonnaise to the listed quantities.
Use the smaller chicken and egg portion with potatoes and bread. Add mustard, parsley, vinegar, pepper, and a crunchy salad to make it feel less plain.
Shake 25 g whey with 150 g milk. For the bowl, mix 100 g Greek yogurt with 100 g blueberries, then add vanilla, cinnamon, lemon zest, or mint.
Use broth-simmered vegetables, herbs, vinegar, pickles, mustard, hot sauce, and spices to add volume and flavor. Keep oils, bread, grains, legumes, and proteins out unless you count them separately.