BEGLEITEN · VORLAGE MEAL PLANNER

Batch-cook week for one person

Dieses Rezept nehmen Weekly · Sunday · 9:00 AM Denken

Anweisung, Vorlage und Taktung unten kommen vorausgefüllt an. Du kannst alles ändern, bevor es läuft.

Die Anweisung

Das ist die ganze Anweisung, genau so, wie sie läuft. Einfache Worte — keine Felder, keine Syntax.

Plan a week of food for one person who cooks twice and eats seven times. Around 2,000 kcal and 130 g of protein a day.

The first day of the plan is a cooking day, and so is the fourth. Everything else is assembly: portion out, reheat, or add one fresh element to something already made. Every batch has to be cooked inside the plan — if a meal uses a labelled batch, an earlier day must carry the step that makes it. Say which day each batch is cooked and which days its portions are for, so the fridge does not become a guessing game.

Vegetarian, with fish twice a week. No coriander.

The shopping list is the point — group it by aisle, consolidate across the whole week, and never send me for a quantity I will use once. If a recipe needs a jar of something I will use a tablespoon of, pick a different recipe or use it three more times.

If I tell you a meal was not worth the effort, drop it and do not bring it back.

Was du bekommst

Eine echte Lieferung aus diesem Rezept, so wie du sie in joris lesen würdest. Gelaufen am 31. August 2026.

BEISPIEL-LIEFERUNG · SO WÜRDEST DU SIE IN JORIS LESEN

Week plan: 31 August–6 September

A weekly plan averaging about 1,950–2,100 kcal and 135–150 g protein daily. Cook on Monday and Thursday, with fish on Tuesday and Saturday only. See the consolidated shopping list.

MONDAY · MONDAY BATCH COOKING

Monday batch cooking

Planned

von kcal 0%

🔥 Estimated daily total: 1,950–2,100 kcal and 135–150 g protein.

ZUTATEN

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

ZUTATEN

Firm tofu180 g

Shelled edamame100 g

Rice70 g dry, cooked

Mixed vegetables250 g

Soy sauce, garlic, ginger and oilA little, to taste

ZUBEREITUNG

1Cook all three Batch A portions together.

2Label this portion A1 — Monday lunch.

ZUTATEN

Dry red lentils120 g for 2 portions

Black beans1 drained can for 2 portions

Tofu240 g for 2 portions

Passata500 g for 2 portions

Onion, peppers and spinachFor 2 portions

Smoked paprika, cumin, chilli and garlicTo taste

Rice or whole-wheat tortilla60 g dry rice equivalent or 1 tortilla per portion

ZUBEREITUNG

1Cook the two chilli portions together.

2Serve each portion with 60 g dry rice equivalent or one whole-wheat tortilla.

3Label this portion B1 — Monday dinner.

ZUTATEN

Cottage cheese200 g

Apple1

TUESDAY · FISH DINNER

Fish dinner

Planned

von kcal 0%

🔥 Estimated daily total: 1,950–2,100 kcal and 135–150 g protein.

ZUTATEN

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

ZUTATEN

Batch A tofu-edamame rice bowl1 portion

ZUBEREITUNG

1Reheat Batch A portion A2 — Tuesday lunch.

ZUTATEN

Salmon fillet180 g

Potatoes and broccoliFor 1 portion

ZUBEREITUNG

1Cook the salmon portion with potatoes and broccoli.

2Cool promptly and label Fish 1 — Tuesday dinner.

3Reheat for Tuesday dinner.

ZUTATEN

Cottage cheese200 g

Apple1

WEDNESDAY · BATCH LEFTOVERS

Batch leftovers

Planned

von kcal 0%

🔥 Estimated daily total: 1,950–2,100 kcal and 135–150 g protein.

ZUTATEN

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

ZUTATEN

Batch A tofu-edamame rice bowl1 portion

ZUBEREITUNG

1Reheat Batch A portion A3 — Wednesday lunch.

ZUTATEN

Batch B red-lentil, black-bean and tofu chilli1 portion

Rice or whole-wheat tortilla60 g dry rice equivalent or 1 tortilla

ZUBEREITUNG

1Reheat and serve Batch B portion B2 — Wednesday dinner.

ZUTATEN

Cottage cheese200 g

Apple1

THURSDAY · THURSDAY BATCH COOKING

Thursday batch cooking

Planned

von kcal 0%

🔥 Estimated daily total: 1,950–2,100 kcal and 135–150 g protein.

ZUTATEN

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

ZUTATEN

Firm tofu180 g

Shelled edamame100 g

Rice70 g dry, cooked

Mixed vegetables250 g

Soy sauce, garlic and gingerTo taste

ZUBEREITUNG

1Cook all four Batch C portions together.

2Label this portion C1 — Thursday lunch.

ZUTATEN

Dry red lentils210 g for 3 portions

Chickpeas2 drained cans for 3 portions

Tofu450 g for 3 portions

Chopped tomatoes2 cans for 3 portions

Light coconut milk400 ml for 3 portions

Onion, peppers, spinach and cauliflowerFor 3 portions

Curry powder, turmeric, cumin, garlic and lemonTo taste

Rice60 g dry equivalent per portion

ZUBEREITUNG

1Cook the three curry portions together.

2Serve each portion with 60 g dry rice equivalent.

3Label this portion D1 — Thursday dinner.

ZUTATEN

Cottage cheese200 g

Apple1

FRIDAY · CURRY LEFTOVERS

Curry leftovers

Planned

von kcal 0%

🔥 Estimated daily total: 1,950–2,100 kcal and 135–150 g protein.

ZUTATEN

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

ZUTATEN

Batch C tofu-edamame rice bowl1 portion

ZUBEREITUNG

1Reheat Batch C portion C2 — Friday lunch.

ZUTATEN

Batch D chickpea-lentil tofu curry1 portion

Rice60 g dry equivalent

ZUBEREITUNG

1Reheat and serve Batch D portion D2 — Friday dinner.

ZUTATEN

Cottage cheese200 g

Apple1

SATURDAY · FISH DINNER

Fish dinner

Planned

von kcal 0%

🔥 Estimated daily total: 1,950–2,100 kcal and 135–150 g protein.

ZUTATEN

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

ZUTATEN

Batch C tofu-edamame rice bowl1 portion

ZUBEREITUNG

1Reheat Batch C portion C3 — Saturday lunch.

ZUTATEN

Salmon fillet180 g

Potatoes and broccoliFor 1 portion

ZUBEREITUNG

1Cook the salmon portion with potatoes and broccoli.

2Cool promptly, freeze immediately and label Fish 2 — Saturday dinner.

3Thaw in the refrigerator on Friday.

4Reheat thoroughly on Saturday.

ZUTATEN

Cottage cheese200 g

Apple1

SUNDAY · FINISH THE BATCH

Finish the batch

Planned

von kcal 0%

🔥 Estimated daily total: 1,950–2,100 kcal and 135–150 g protein.

ZUTATEN

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

ZUTATEN

Batch C tofu-edamame rice bowl1 portion

ZUBEREITUNG

1Reheat Batch C portion C4 — Sunday lunch.

ZUTATEN

Batch D chickpea-lentil tofu curry1 portion

Rice60 g dry equivalent

ZUBEREITUNG

1Reheat and serve Batch D portion D3 — Sunday dinner.

ZUTATEN

Cottage cheese200 g

Apple1

🛒

Einkaufsliste für die Woche

0 von 36 im Korb

PRODUCE

CHILLED AND FROZEN PROTEIN

GRAINS AND BREAKFAST

TINNED AND JARRED GOODS

SEASONINGS AND COOKING

Wie es läuft

VORLAGE: Meal planner Die Lieferung kommt schon in der Form der Aufgabe an — keine Textwand.
TAKTUNG: Weekly · Sunday · 9:00 AM Ändere Tag oder Uhrzeit, wann du willst.
ART DES LAUFS: Denken Denkt aus deiner Anweisung und seinem Gedächtnis — keine Web-Recherche.

DEINE TESTPHASE, 14 TAGE 19. Oktober – 1. November

Mo 19

Du nimmst diese Anweisung, wie sie ist, oder änderst eine Zeile, bevor sie läuft.
5 ruhige Tage · nichts für dich zu tun
So 25 9:00
ERSTE LIEFERUNG Week plan: 31 August–6 September
Es wurde noch nichts herausgefiltert, das ist also die längste Liste, die du bekommst.
6 ruhige Tage
So 1 9:00
ZWEITE LIEFERUNG Nur was sich geändert hat
Der letzte Lauf klappt zu, wenn sich nichts Wesentliches bewegt hat — kürzer, und die Fassung, die du wirklich behältst.
So 1
Testphase endet
2 Lieferungen geschafft. Die meisten haben die Anweisung bis hierhin einmal nachgeschärft.

2 Lieferungen in der Testphase — 3 Routinen und 30 Web-Läufe, kostenlos, ohne Karte. Sehen, was enthalten ist.

Fang mit diesem Rezept an.

Die Anweisung, die Vorlage Meal planner und der Zeitplan Weekly · Sunday · 9:00 AM kommen schon ausgefüllt an.

Dieses Rezept nehmen

Du kannst alles ändern, bevor es läuft.

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