This week's plan
Generated from 0 meals. No repeats inside the week.
Macros are rough estimates — eyeball, don't worship.
Tesco shopping list
Built from your current 7-day plan. Tap to tick off.
Breakfasts
Fixed rotation — not generated. Pick by where you are.
🏠 At home ~620 kcal
Sourdough + eggs. Two thick slices toasted, 3 eggs scrambled or fried in butter, salt + cracked pepper. Hot sauce optional.
~30g protein · ~55g carb · ~28g fat. Add a banana on training days.
💼 Office / on the move grab & go
- Overnight oats — 80g oats, 200ml milk, 1 tbsp honey, banana. Make Sun night, keeps 3 days.
- Porridge pot — Quaker pot, hot water, banana on the side.
- Toasted sourdough + banana — pre-toast at home, banana from the fruit bowl.
- Pre-boiled eggs ×3 — Sunday batch in shells, peel at desk.
⚡ Microwave scrambled eggs 90 sec
- Crack 3 eggs into a mug or bowl with a splash of milk.
- Whisk with a fork until uniform yellow.
- Microwave 30 sec on high. Stir hard.
- Microwave another 30 sec. Stir again — they'll look wet, they're not.
- Final 15–30 sec until just set. Salt, pepper, eat in the mug.
If they puff up like a soufflé, you cooked too long — pull earlier next time.
Pre-training rule Wed/Fri
Bagel + jam at 4–5pm. Plain bagel, lightly toasted, hammered with strawberry jam. Banana on the side if hungry. This is the non-negotiable — do not skip.
Prep guide
Two batch sessions — Sunday + Friday night. Cooks once, eats all week.
🍳 Sunday batch ~75 min
- Beef base ×3 portions — brown 750g mince, add onion + garlic + 2 tins tomato + stock + spice. Simmer 25 min. Forks into chilli, ragu, cottage pie, tacos.
- Tray of chicken thighs — 1kg, oil + paprika + garlic + salt, 200°C 28 min. Slices into wraps, bowls, salads.
- Overnight oats ×3 jars — 80g oats / 200ml milk / honey / banana per jar. Lid, fridge.
- Hard-boil 6 eggs — 9 min from boiling, ice bath, leave in shells. Office breakfasts.
- Wash & chop — peppers, onions, lettuce. Tupperware. Cuts midweek faff in half.
🔥 Friday night batch ~40 min
- Tray of wedges — 1 bag McCain or hand-cut, 200°C 30 min. Saturday lunch.
- Top-up chicken — 500g thighs if Sunday batch ran dry.
- Rice ×4 portions — 320g uncooked basmati. Cool fast (see safety), fridge.
- Match-day prep — if Saturday game: extra bagels & bananas on the counter for the morning.
Food safety — do not skip
- Cool fast. Lid ajar at room temp 1–2 hrs max, then straight to the fridge.
- 3–4 day rule. Eat cooked beef/chicken/rice within 3–4 days. Label the lid with the cook date.
- Reheat once, piping hot. Steaming through the middle, not the edges. Never reheat twice.
- Rice especially. Cool within 1 hr, eat within 24–48 hrs if you can. Reheat blazing hot.
- Sniff test isn't science. If you're unsure on day 4, bin it. £3 of meat < a stomach bug the week of a match.