Live demoA sample client, generated live. Try swapping a meal.
Start free →
N
Northside StrengthSam's week
Lose fat · Pescatarian, no peanuts · everyday meals, 20 minutes or less.
- Daily calories
- 1735
- Protein
- 136 g
- Carbs
- 181 g
- Fat
- 52 g
- Calories
- 1736 kcal
- +0.1% of 1735
- Protein
- 137g
- +0.7% of 136
- Carbs
- 181g
- +0.0% of 181
- Fat
- 51g
- -1.9% of 52
- 1
Breakfast · 15 min
Tofu scramble on toast
1.75× portionP 62gC 63gF 36g821kcal
Ingredients & method +
- Tofu, firm300 g
- Spinach70 g
- Onion½ onion
- Olive oil10 ml
- Whole-wheat bread3½ slices
- 1Fry onion in oil, crumble in tofu, season with salt, pepper and turmeric.
- 2Stir in spinach; serve on toast.
- 2
Lunch · 15 min
Caprese pasta
0.5× portionP 14gC 35gF 8g271kcal
Ingredients & method +
- Pasta, cooked100 g
- Mozzarella, part-skim30 g
- Tomato½ tomato
- Spinach20 g
- Olive oil5 ml
- 1Boil pasta.
- 2Toss hot pasta with tomato, spinach, mozzarella and oil.
- 3
Snack · 5 min
Tuna cucumber bites
2× portionP 47gC 10gF 2g241kcal
Ingredients & method +
- Tuna in water, drained200 g
- Cucumber250 g
- Greek yogurt, plain nonfat40 g
- 1Slice cucumber into rounds, top with tuna mixed with yogurt.
- 4
Dinner · 20 min
Black bean & sweet potato tacos
0.75× portionP 14gC 74gF 6g403kcal
Ingredients & method +
- Corn tortilla2½ tortillas
- Black beans, cooked/canned90 g
- Sweet potato150 g
- Salsa30 g
- Avocado30 g
- 1Microwave diced sweet potato 5 min, crisp in a pan with cumin.
- 2Warm beans; fill tortillas with everything.
Grocery list
Produce12
- Avocado1 avocado
- Banana3 bananas
- Bell pepper1 pepper
- Carrot90 g
- Cucumber550 g
- Garlic1 clove
- Mushrooms100 g
- Onion1 onion
- Potato150 g
- Spinach450 g
- Sweet potato400 g
- Tomato6 tomatoes
Meat & fish1
- Salmon fillet150 g
Dairy, eggs & chilled10
- Almond milk, unsweetened400 ml
- Cottage cheese, 2%500 g
- Eggs10 eggs
- Feta cheese150 g
- Greek yogurt, plain nonfat90 g
- Hummus40 g
- Liquid egg whites600 ml
- Mozzarella, part-skim150 g
- Soy milk, unsweetened1.5 L
- Tofu, firm800 g
Bread & bakery3
- Corn tortilla3 tortillas
- Pita bread1 pita
- Whole-wheat bread10 slices
Pantry16
- Black beans, cooked/canned90 g
- Brown rice, cooked100 g
- Canned diced tomatoes80 g
- Chickpeas, canned, drained60 g
- Lentils, cooked/canned900 g
- Olive oil50 ml
- Pasta, cooked200 g
- Pea protein powder200 g
- Rice cakes6 rice cakes
- Rolled oats200 g
- Salsa30 g
- Soy sauce60 ml
- Tahini15 g
- Tuna in water, drained300 g
- Whey protein powder40 g
- White rice, cooked500 g
Frozen4
- Edamame, shelled, frozen250 g
- Green beans, frozen350 g
- Mixed berries, frozen500 g
- Mixed vegetables, frozen150 g