ONE SERVING PER MEAL · PUBLIC RECIPES

Cook & Repeat Sample Meal Plan

Repeat familiar meals to make planning simpler. See which dinner portions can be prepared in a batch for a later day.

An illustration, not a personalised daily nutrition target. Snacks and drinks are not included. Check each recipe’s ingredients and method, and adapt meals to your own needs.

This sample is still being filled: some meal types have no published public recipes yet. Available meals are shown below.

Seven days of example meals at one serving each. Nutrition totals cover only the meals shown.
Day	Breakfast	Lunch	Dinner	Shown meals
Monday	Cucumber and Sardine Salad205 kcal · 18.9g protein	No public recipe yet	Chicken Breast and Vegetable Salad524 kcal · 63.5g protein	729 kcal82.4g protein
Tuesday	Cucumber and Sardine Salad205 kcal · 18.9g protein	No public recipe yet	Chicken Breast and Vegetable Salad524 kcal · 63.5g proteinRepeat yesterday’s dinner; prepare two portions on its cooking day if suitable.	729 kcal82.4g protein
Wednesday	Oatmeal Porridge With Bananas Cranberries & Raisins450 kcal · 10.4g protein	No public recipe yet	Turkey Breast With Asparagus267 kcal · 53.3g protein	717 kcal63.7g protein
Thursday	Oatmeal Porridge With Bananas Cranberries & Raisins450 kcal · 10.4g protein	No public recipe yet	Turkey Breast With Asparagus267 kcal · 53.3g proteinRepeat yesterday’s dinner; prepare two portions on its cooking day if suitable.	717 kcal63.7g protein
Friday	Cucumber and Sardine Salad205 kcal · 18.9g protein	No public recipe yet	Chicken Breast and Vegetable Salad524 kcal · 63.5g protein	729 kcal82.4g protein
Saturday	Cucumber and Sardine Salad205 kcal · 18.9g protein	No public recipe yet	Chicken Breast and Vegetable Salad524 kcal · 63.5g proteinRepeat yesterday’s dinner; prepare two portions on its cooking day if suitable.	729 kcal82.4g protein
Sunday	Oatmeal Porridge With Bananas Cranberries & Raisins450 kcal · 10.4g protein	No public recipe yet	Turkey Breast With Asparagus267 kcal · 53.3g protein	717 kcal63.7g protein

Ingredients for this sample week

Combined amounts for one person eating the meals shown. Pantry stock has not been deducted. Different unit types stay separate, and pack sizes may be larger than the amounts you need.

Asparagus Tips384 g

Banana249 g

British Turkey Breast Steaks 2% Fat615 g

Cherry Tomatoes1128 g

Chicken Breast Fillets904 g

Chicken Seasoning28 g

Chickpeas564 g

Coriander4 g

Cucumber600 g

Cumin4 g

Garlic4 g

Paprika4 g

Porridge Oats237 g

Raisins & Cranberries78 g

Red Onions28 g

Sardines in Sunflower Oil340 g

Planning repeated meals

Pairs of days share the same recipes. For suitable dinners, prepare the combined portions on the first day and plan the later meal as leftovers. Follow the dish’s storage and reheating guidance; repeating a meal in a plan does not establish that it is safe to store for a particular duration.

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