Prep
How the basket becomes daysFour days that work
the arithmetic shownA weekday1,768 kcal · 188g
Most days
- Breakfast · two eggs and kaviar222
- Lunch · mince, potato cubes, broccoli, parmesan695
- Snack · kvarg, berries, honey219
- Dinner · two eggs and kaviar, chicken, spinach, carrot527
- Picking · cold cuts105
The day you already eat, with the vegetables in. Same four occasions, same foods, roughly 130 more calories of green on the plate and about the same protein.
A walk day1,768 kcal · 188g
Two and a half hours out
- Breakfast · two eggs and kaviar222
- Lunch, before the walk · mince, potato cubes, broccoli, onion655
- Back from the walk · kvarg, berries199
- Dinner · two eggs and kaviar, chicken, spinach, parmesan537
- Picking · carrot, cold cuts155
Carbs at lunch before the walk, because that is what the walk runs on. Kvarg and berries when you get back, so you do not walk in at three o'clock and hit the fridge.
Saturday brunch1,651 kcal · 158g
Weekends
- Brunch, eleven · weekend brunch845
- Afternoon · carrot, cold cuts155
- Dinner · mince, broccoli, parmesan, prawns535
- Evening · kvarg116
Pancakes, bacon and eggs cost nothing if they are brunch rather than breakfast. Eat at eleven, skip lunch, have a normal dinner. The day lands where a weekday does.
A pub night1,832 kcal · 126g
Moses, Ben, fortnightly after that
- Breakfast · two eggs and kaviar222
- Lunch · mince, potato cubes, spinach620
- Before the pub · chicken, broccoli270
- The pub · 4 × guinness720
Protein runs light on a pub night and that is fine once a fortnight. Four Guinness inside the day is possible if dinner is chicken and broccoli before you go, not a burger after. The beers are the cheap part. The fridge on the way in is the expensive part.
Every block, how
portion and method- Two eggs and kaviar222 kcal · 14g2 hardboiled, a squeeze of Svennes. Egg cooker, the way you already do it. Peel, squeeze of kaviar.
- Mince325 kcal · 52g250g cooked 5%. One box from the air fryer batch. Microwave to reheat. Spinach stirred through.
- Chicken220 kcal · 46g200g cooked fillet. Air fryer from frozen, 200°C, 18 to 20 minutes. Or in the batch.
- Chicken, small110 kcal · 23g100g cooked. Half a fillet, the way it goes in with the mince at lunch.
- Prawns100 kcal · 20g100g peeled. Defrost and eat cold, or five minutes in the air fryer from frozen.
- Mackerel tin250 kcal · 25g125g in tomato sauce. Open the tin.
- Sardine tin220 kcal · 20g100g in tomato sauce. Open the tin.
- Cold cuts105 kcal · 19gone pack, 100g. Straight from the packet. The picking snack.
- Kvarg116 kcal · 22g200g, a fifth of the tub. Four heaped spoons. Berries in. Honey if it needs it.
- Broccoli50 kcal · 4g150g. Air fryer with the mince batch, 190°C, ten minutes from frozen. Or microwave four minutes with a splash of water.
- Spinach35 kcal · 4g150g. Microwave three minutes, squeeze the water out, stir through the mince.
- Carrot50 kcal · 1gone large, raw. Wash it. Eat it. The crunch instead of crisps.
- Onion20 kcal · 0ga handful, frozen. Into the air fryer with the mince batch.
- Potato cubes260 kcal · 6g300g air fried, skin on. Scrub, cube, teaspoon of oil, 200°C, twenty minutes. Batch with the mince.
- Berries83 kcal · 1g150g from frozen. Straight from the bag. Into kvarg or a bowl.
- Parmesan60 kcal · 5g15g grated. Over the mince or the broccoli. This is what makes it food.
- Honey20 kcal · 0ga teaspoon. Into the kvarg. Not on everything.
- Weekend brunch845 kcal · 35g3 pancakes, 2 eggs, bacon, syrup. Eleven o'clock. It replaces breakfast and lunch, not adds to them.
- Guinness180 kcal · 0gone pint. Pub night. Decide the number before you leave. Four.