ACCOMPAGNER · MODÈLE MEAL PLANNER

Batch-cook week for one person

Utiliser cette recette Weekly · Sunday · 9:00 AM réflexion

La consigne, le modèle et la cadence ci-dessous arrivent pré-remplis. Tu peux tout modifier avant que ça tourne.

La consigne

C'est la consigne entière, exactement telle qu'elle tourne. Des mots simples — pas de champs, pas de syntaxe.

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.

Ce que tu vas recevoir

Une vraie livraison de cette recette, telle que tu la lirais dans joris. Exécutée le 31 août 2026.

LIVRAISON D'EXEMPLE · TELLE QUE TU LA LIRAIS DANS 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

sur kcal 0%

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

INGRÉDIENTS

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGRÉDIENTS

Firm tofu180 g

Shelled edamame100 g

Rice70 g dry, cooked

Mixed vegetables250 g

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

PRÉPARATION

1Cook all three Batch A portions together.

2Label this portion A1 — Monday lunch.

INGRÉDIENTS

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

PRÉPARATION

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.

INGRÉDIENTS

Cottage cheese200 g

Apple1

TUESDAY · FISH DINNER

Fish dinner

Planned

sur kcal 0%

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

INGRÉDIENTS

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGRÉDIENTS

Batch A tofu-edamame rice bowl1 portion

PRÉPARATION

1Reheat Batch A portion A2 — Tuesday lunch.

INGRÉDIENTS

Salmon fillet180 g

Potatoes and broccoliFor 1 portion

PRÉPARATION

1Cook the salmon portion with potatoes and broccoli.

2Cool promptly and label Fish 1 — Tuesday dinner.

3Reheat for Tuesday dinner.

INGRÉDIENTS

Cottage cheese200 g

Apple1

WEDNESDAY · BATCH LEFTOVERS

Batch leftovers

Planned

sur kcal 0%

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

INGRÉDIENTS

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGRÉDIENTS

Batch A tofu-edamame rice bowl1 portion

PRÉPARATION

1Reheat Batch A portion A3 — Wednesday lunch.

INGRÉDIENTS

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

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

PRÉPARATION

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

INGRÉDIENTS

Cottage cheese200 g

Apple1

THURSDAY · THURSDAY BATCH COOKING

Thursday batch cooking

Planned

sur kcal 0%

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

INGRÉDIENTS

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGRÉDIENTS

Firm tofu180 g

Shelled edamame100 g

Rice70 g dry, cooked

Mixed vegetables250 g

Soy sauce, garlic and gingerTo taste

PRÉPARATION

1Cook all four Batch C portions together.

2Label this portion C1 — Thursday lunch.

INGRÉDIENTS

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

PRÉPARATION

1Cook the three curry portions together.

2Serve each portion with 60 g dry rice equivalent.

3Label this portion D1 — Thursday dinner.

INGRÉDIENTS

Cottage cheese200 g

Apple1

FRIDAY · CURRY LEFTOVERS

Curry leftovers

Planned

sur kcal 0%

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

INGRÉDIENTS

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGRÉDIENTS

Batch C tofu-edamame rice bowl1 portion

PRÉPARATION

1Reheat Batch C portion C2 — Friday lunch.

INGRÉDIENTS

Batch D chickpea-lentil tofu curry1 portion

Rice60 g dry equivalent

PRÉPARATION

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

INGRÉDIENTS

Cottage cheese200 g

Apple1

SATURDAY · FISH DINNER

Fish dinner

Planned

sur kcal 0%

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

INGRÉDIENTS

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGRÉDIENTS

Batch C tofu-edamame rice bowl1 portion

PRÉPARATION

1Reheat Batch C portion C3 — Saturday lunch.

INGRÉDIENTS

Salmon fillet180 g

Potatoes and broccoliFor 1 portion

PRÉPARATION

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.

INGRÉDIENTS

Cottage cheese200 g

Apple1

SUNDAY · FINISH THE BATCH

Finish the batch

Planned

sur kcal 0%

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

INGRÉDIENTS

Rolled oats50 g

Skyr or high-protein Greek yogurt250 g

Frozen berries150 g

Banana1

Peanut butter15 g

INGRÉDIENTS

Batch C tofu-edamame rice bowl1 portion

PRÉPARATION

1Reheat Batch C portion C4 — Sunday lunch.

INGRÉDIENTS

Batch D chickpea-lentil tofu curry1 portion

Rice60 g dry equivalent

PRÉPARATION

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

INGRÉDIENTS

Cottage cheese200 g

Apple1

🛒

La liste de courses de la semaine

0 sur 36 dans le panier

PRODUCE

CHILLED AND FROZEN PROTEIN

GRAINS AND BREAKFAST

TINNED AND JARRED GOODS

SEASONINGS AND COOKING

Comment ça tourne

MODÈLE: Meal planner La livraison arrive déjà mise en forme pour le travail — pas un mur de texte.
CADENCE: Weekly · Sunday · 9:00 AM Change le jour ou l'heure quand tu veux.
TYPE D'EXÉCUTION: Réflexion Réfléchit à partir de ta consigne et de sa mémoire — pas de recherche web.

TON ESSAI, 14 JOURS 19 octobre – 1 novembre

lun 19

Tu prends cette consigne telle quelle, ou tu modifies une ligne avant qu'elle tourne.
5 jours calmes · rien à faire
dim 25 9:00
PREMIÈRE LIVRAISON Week plan: 31 August–6 September
Rien n'a encore été filtré, donc c'est la liste la plus longue que tu recevras.
6 jours calmes
dim 1 9:00
DEUXIÈME LIVRAISON Seulement ce qui a changé
L'exécution précédente se replie sauf si quelque chose d'important a bougé — plus courte, et la version que tu gardes vraiment.
dim 1
Fin de l'essai
2 livraisons passées. La plupart des gens ont déjà resserré la consigne une fois à ce stade.

2 livraisons pendant l'essai — 3 routines et 30 exécutions web, gratuitement, sans carte. Voir ce qui est compris.

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