| Day | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | Omlette with spinach, mushrooms, tomatoes, onions, bell peppers, jalapeños + baked potato cubes + salad + toast | 170 g Greek yogurt + 30g mixed nuts + 8g chia + 50g blackberries + banana + 2 Weet bix + 200ml soy milk | 170 g Greek yogurt + 30g mixed nuts + 8g chia + 50g blackberries + banana + 2 Weet bix + 200ml soy milk | 170g Greek yoghurt + banana + granola + Avocado toast + one carton of samyook soy milk | 170g Greek yoghurt + banana + granola + Avocado toast + one carton of samyook soy milk | 5 Steamed beef dumpling bibigo + boiled egg + 200g soy milk + 200g red bean soup + 60g blueberries | 5 Steamed beef dumpling bibigo + boiled egg + 200g soy milk + 200g red bean soup + 60g blueberries |
| Monday | L: Whole-grain pasta salad + roasted bell pepper + long beans + mushrooms + tomatoes + spinach + edamame | ||||||
| D: Tomato + white bean/lentil + leftover veggie soup + sourdough | L: Steamed egg + tofu + spinach + carrots + red rice | ||||||
| D: Tomato-cabbage beef + tofu-skin soup + rice | L: Roasted salmon + roasted long beans + tomatoes + sweet potato | ||||||
| D: Sundubu + tofu + egg + mushrooms + broccoli + napa cabbage + rice | L: chicken scallion + rice + cucumber + lettuce | ||||||
| D: clear Udon + egg + seaweed + mushrooms + tofu skin + leafy veggie + carrots | L: Whole-wheat mushroom-spinach-tomato spaghetti + chicken teriyaki | ||||||
| D: Beef sukiyaki + tofu + Leafy Veggie 2 + carrots + mushrooms + onion | L: Pad ka prow + egg + rice | ||||||
| D: 闷菜 | L: Greek bowl | ||||||
| D: 闷饭+汤 | |||||||
| Tuesday | L: Whole-grain pasta salad + roasted bell pepper + long beans + mushrooms + tomatoes + spinach + edamame | ||||||
| D: chicken soup + white bean/lentil + leftover veggie soup + sourdough | L: Steamed egg + tofu + spinach + carrots + red rice | ||||||
| D: Tomato-cabbage beef + tofu-skin soup + rice | L: Roasted salmon + roasted long beans + tomatoes + sweet potato | ||||||
| D: Sundubu + tofu + egg + mushrooms + broccoli + napa cabbage + rice | L: chicken scallion + rice + cucumber + lettuce | ||||||
| D: miso Udon + egg + seaweed + mushrooms + tofu skin + leafy veggie + carrots | L: Whole-wheat mushroom-spinach-tomato spaghetti + chicken teriyaki | ||||||
| D: Beef sukiyaki + tofu + Leafy Veggie 2 + carrots + mushrooms + onion | L: Pad ka prow + egg + rice | ||||||
| D: Fish + bok choy + rice | |||||||
| Wednesday | L: Whole-grain pasta salad + roasted bell pepper + long beans + mushrooms + tomatoes + spinach + edamame | ||||||
| D: mushroom + white bean/lentil + leftover veggie soup + sourdough | L: Steamed egg + tofu + spinach + carrots + red rice | ||||||
| D: Tomato-cabbage fish + tofu-skin soup + rice | L: Roasted salmon + roasted long beans + tomatoes + sweet potato | ||||||
| D: Mille-feuille nabe + tofu + egg + mushrooms + broccoli + napa cabbage + rice | L: steam fish + cucumber + lettuce | ||||||
| D: cold Udon + egg + seaweed + mushrooms + tofu skin + leafy veggie + carrots | L: Whole-wheat mushroom-spinach-tomato spaghetti + chicken soy sauce | ||||||
| D: Fish sukiyaki + tofu + Leafy Veggie 2 + carrots + mushrooms + onion | L: Pad ka prow + egg + rice | ||||||
| D: Fish + leftover broccoli/carrots + rice | |||||||
| Thursday | L: Whole-grain pasta salad + roasted bell pepper + long beans + mushrooms + tomatoes + spinach + edamame | ||||||
| D: pumpkin + white bean/lentil + leftover veggie soup + sourdough | L: Steamed egg + tofu + spinach + carrots + red rice | ||||||
| D: Tomato-cabbage tofu + tofu-skin soup + rice | L: Roasted salmon + roasted long beans + tomatoes + sweet potato | ||||||
| D: Different soup base + tofu + egg + mushrooms + broccoli + napa cabbage + rice | L: steam fish + rice + cucumber + lettuce | ||||||
| D: spicy Udon + egg + seaweed + mushrooms + tofu skin + leafy veggie + carrots | L: Whole-wheat mushroom-spinach-tomato spaghetti + chicken soy sauce | ||||||
| D: Fish sukiyaki + tofu + Leafy Veggie 2 + carrots + mushrooms + onion | L: Pad ka prow + egg + rice | ||||||
| D: Fish + leftover broccoli/carrots + rice | |||||||
| Fruit | Oranges + apples | Pineapple + peaches | Pears + apples | Grapes + kiwi | Cherries + berries | Berries + pears | |
| Grocery List | Veggie: | ||||||
| Bell peppers, long beans, mushrooms, tomatoes, Spinach |
Fruits: Blueberries, avocado, oranges, apples
Proteins: Greek yogurt, edamame, white beans/lentils
Carbs: Whole-grain pasta, sourdough
Others: Mixed nuts, chia seeds, tomato soup base | Veggie: Cabbage, tomatoes, carrots, Spinach
Fruits blackberries, bananas, pineapple, peaches
Proteins: Greek yogurt, eggs, tofu, tofu skin, beef, fish
Carbs: Red rice, rice
Others: Mixed nuts, chia seeds, soup seasonings/base | Veggie: Long beans, mushrooms, broccoli, tomatoes, Napa cabbage
Fruits: Blueberries, pears, apples
Proteins: Salmon, tofu, eggs
Carbs: Weet-Bix, sweet potatoes, rice
Others: Soy milk, mixed nuts, 7-nut butter, sundubu base, nabe base, third soup base | Veggie: Cucumber, lettuce, mushrooms, carrots, 1 leafy green of your choice
Fruits: Bananas, avocado, grapes, kiwi
Proteins: Bulgogi, salmon, chicken, eggs, tofu skin
Carbs: Weet-Bix, rice, udon
Others: Soy milk, mixed nuts, 7-nut butter, kimchi, seaweed | Veggie: Tomatoes, mushrooms, carrots, onions, Spinach, Different leafy green for sukiyaki
Fruits: Cherries, berries
Proteins: Eggs, chicken, tofu, beef, fish
Carbs: Whole-grain bread, whole-wheat spaghetti
Others: Soy milk, sukiyaki broth/sauce | Veggie: Broccoli, carrots, bok choy
Fruits: Berries, pears
Proteins: Eggs, tuna, sardines, tofu, fish
Carbs: Whole-grain bread, rice
Others: Soy milk, 7-nut butter | |