ACOMPAÑAR · PLANTILLA MEAL PLANNER

Batch-cook week for one person

Usar esta receta Weekly · Sunday · 9:00 AM razonamiento

La instrucción, la plantilla y la cadencia de abajo llegan rellenadas. Puedes editarlo todo antes de que corra.

La instrucción

Esta es la instrucción entera, tal cual corre. Palabras llanas — sin campos, sin sintaxis.

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.

Lo que vas a recibir

Una entrega real de esta receta, como la leerías en joris. Corrió el 31 de agosto de 2026.

ENTREGA DE EJEMPLO · COMO LA LEERÍAS EN JORIS

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

de kcal 0%

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

INGREDIENTES

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGREDIENTES

Firm tofu180 g

Shelled edamame100 g

Rice70 g dry, cooked

Mixed vegetables250 g

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

ELABORACIÓN

1Cook all three Batch A portions together.

2Label this portion A1 — Monday lunch.

INGREDIENTES

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

ELABORACIÓN

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.

INGREDIENTES

Cottage cheese200 g

Apple1

TUESDAY · FISH DINNER

Fish dinner

Planned

de kcal 0%

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

INGREDIENTES

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGREDIENTES

Batch A tofu-edamame rice bowl1 portion

ELABORACIÓN

1Reheat Batch A portion A2 — Tuesday lunch.

INGREDIENTES

Salmon fillet180 g

Potatoes and broccoliFor 1 portion

ELABORACIÓN

1Cook the salmon portion with potatoes and broccoli.

2Cool promptly and label Fish 1 — Tuesday dinner.

3Reheat for Tuesday dinner.

INGREDIENTES

Cottage cheese200 g

Apple1

WEDNESDAY · BATCH LEFTOVERS

Batch leftovers

Planned

de kcal 0%

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

INGREDIENTES

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGREDIENTES

Batch A tofu-edamame rice bowl1 portion

ELABORACIÓN

1Reheat Batch A portion A3 — Wednesday lunch.

INGREDIENTES

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

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

ELABORACIÓN

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

INGREDIENTES

Cottage cheese200 g

Apple1

THURSDAY · THURSDAY BATCH COOKING

Thursday batch cooking

Planned

de kcal 0%

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

INGREDIENTES

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGREDIENTES

Firm tofu180 g

Shelled edamame100 g

Rice70 g dry, cooked

Mixed vegetables250 g

Soy sauce, garlic and gingerTo taste

ELABORACIÓN

1Cook all four Batch C portions together.

2Label this portion C1 — Thursday lunch.

INGREDIENTES

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

ELABORACIÓN

1Cook the three curry portions together.

2Serve each portion with 60 g dry rice equivalent.

3Label this portion D1 — Thursday dinner.

INGREDIENTES

Cottage cheese200 g

Apple1

FRIDAY · CURRY LEFTOVERS

Curry leftovers

Planned

de kcal 0%

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

INGREDIENTES

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGREDIENTES

Batch C tofu-edamame rice bowl1 portion

ELABORACIÓN

1Reheat Batch C portion C2 — Friday lunch.

INGREDIENTES

Batch D chickpea-lentil tofu curry1 portion

Rice60 g dry equivalent

ELABORACIÓN

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

INGREDIENTES

Cottage cheese200 g

Apple1

SATURDAY · FISH DINNER

Fish dinner

Planned

de kcal 0%

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

INGREDIENTES

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGREDIENTES

Batch C tofu-edamame rice bowl1 portion

ELABORACIÓN

1Reheat Batch C portion C3 — Saturday lunch.

INGREDIENTES

Salmon fillet180 g

Potatoes and broccoliFor 1 portion

ELABORACIÓN

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.

INGREDIENTES

Cottage cheese200 g

Apple1

SUNDAY · FINISH THE BATCH

Finish the batch

Planned

de kcal 0%

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

INGREDIENTES

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGREDIENTES

Batch C tofu-edamame rice bowl1 portion

ELABORACIÓN

1Reheat Batch C portion C4 — Sunday lunch.

INGREDIENTES

Batch D chickpea-lentil tofu curry1 portion

Rice60 g dry equivalent

ELABORACIÓN

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

INGREDIENTES

Cottage cheese200 g

Apple1

🛒

Lista de la compra de la semana

0 de 36 en la cesta

PRODUCE

CHILLED AND FROZEN PROTEIN

GRAINS AND BREAKFAST

TINNED AND JARRED GOODS

SEASONINGS AND COOKING

Cómo corre

PLANTILLA: Meal planner La entrega llega ya con la forma del trabajo — no es un muro de texto.
CADENCIA: Weekly · Sunday · 9:00 AM Cambia el día o la hora cuando quieras.
TIPO DE EJECUCIÓN: Razonamiento Piensa desde tu instrucción y su memoria — sin búsqueda web.

TU PRUEBA, 14 DÍAS 19 de octubre – 1 de noviembre

lun 19

Coges esta instrucción tal cual, o editas una línea antes de que corra.
5 días tranquilos · nada que hacer
dom 25 9:00
PRIMERA ENTREGA Week plan: 31 August–6 September
Todavía no se ha filtrado nada, así que esta es la lista más larga que vas a recibir.
6 días tranquilos
dom 1 9:00
SEGUNDA ENTREGA Solo lo que cambió
La ejecución anterior se pliega salvo que se haya movido algo material — más corta, y la versión que de verdad guardas.
dom 1
Fin de la prueba
2 entregas hechas. A estas alturas la mayoría ya ha afinado la instrucción una vez.

2 entregas dentro de la prueba — 3 rutinas y 30 ejecuciones web, gratis, sin tarjeta. Ver qué incluye.

Empieza desde esta receta.

La instrucción, la plantilla Meal planner y el horario Weekly · Sunday · 9:00 AM llegan ya rellenados.

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