kcal/day · ~2 meals + 1 snack Aim for 0.8–1 kg loss/week Less dairy · Goat cheese ✓ · Lamb ✓ · No shelled seafood · No red meat (except lamb) · Pumpkin over sweet potato ✓
Rory (105 kg → ~82 kg goal)
1,800 – 2,000
kcal/day · ~2 meals + 1 snack Aim for 0.8–1 kg loss/week No mushy textures · Full variety ✓ · Crispy preferred · Glass of milk in the evening ✓
💡 Key principle: Every meal leads with protein (chicken, eggs, legumes, lamb) and fibre (bulgur, lentils, pumpkin, veg). This keeps you both full for 4–6 hours, making the calorie deficit feel natural rather than painful. Eat only when genuinely hungry — the prep means a satisfying meal is always 5 minutes away.
Key:
Her variation
Rory's variation
Same for both
🔄 Reheated from prep
✨ Optional 3rd meal
🎃 Pumpkin swap (lower carb)
🥟 Gyoza night
🥄 Sunday Prep Schedule (~3.5–4 hrs)
01
Oven · Chicken Thigh Block
Place 2.5 kg block in oven bag. 180°C fan. Reserve every drop of juice for the rice.
90 min · hands-off
02
Oven · 2 Whole Chickens
Olive oil, garlic, paprika, lemon zest. Same oven, staggered. Carve one (Rory — texture intact), shred one (bowls + her).
75–90 min · same oven
03
AutoCooker · Rice
All thigh juices + chicken broth topped up. Full batch. Portion into containers when done.
30 min · hands-off
04
Burner 1 · Red Lentil Soup
Red lentils + onion + garlic + cumin + canned tomatoes + broth. Simmer 25 min. Portion into 4 containers.
30 min
05
Burner 2 · Chickpeas
If canned: heat with cumin, olive oil, salt. If dry: soak overnight, boil 45 min. Reserve for bowls and curry.
20 min (canned)
06
Air Fryer · Roasted Veg + Pumpkin
Bell peppers + zucchini + cherry tomatoes + diced pumpkin/butternut. 200°C, 20 min in batches. Za'atar + olive oil.
40 min total
07
Oats Jars
5 blueberry-almond jars + 4 chocolate-cacao jars. Into the fridge before bed Sunday night.
15 min · no cooking
08
Energy Balls
Dates + almonds + cacao + oats. Roll in coconut. 10 in fridge, freeze the rest. Done.
20 min · no cooking
09
Her Carrot Bliss Balls
Grate carrots, blend with dates + hazelnuts + coconut butter + cinnamon. Roll, chill 1 hr. These are hers — Rory's on salad duty.
25 min + 1 hr chill
10
Her Avo-Cacao Puddings
Blend avocado + cacao + coconut butter + honey. Portion into 2–3 small jars. Press cling film to surface. Into fridge.
5 min · no cooking
💡 Run steps 01–05 simultaneously. Do 06 while chickens rest. Do 07–10 while things cool. Everything is portioned and in containers before dinner Sunday.
📅 7-Day Meal Plan
Day
✨ Breakfast / Optional
🕐 Meal 1 — Lunch
🌙 Meal 2 — Dinner
Mon
Optional
🫐 Blueberry Almond Oats
bothoptional🔄 prepped
Lunch
Chicken Thigh Rice Bowl
Thigh slices over flavoured rice + roasted veg. Her: pumpkin side, no cheese. Rory: Gouda shavings, aioli drizzle.
🔄 reheated🎃 her
Dinner
Air Fryer Roast Chicken + Roasted Pumpkin / Veg
Her: pumpkin wedges + green salad + goat cheese crumble. Rory: same pumpkin + extra carved chicken + aioli.
🔄 reheated🎃 swap
Tue
Optional
🍫 Chocolate Cacao Oats
bothoptional🔄 prepped
Lunch
Red Lentil Soup + Bulgur
Thick, warming, very filling. Lemon squeeze + chili flakes + olive oil. Rory: crusty wholegrain bread on the side for extra texture.
Bulgur base + shredded chicken + chickpeas + cucumber + cherry tomatoes + lemon tahini drizzle. Fast, filling, no reheating needed if eating cold.
🔄 reheated
Dinner
Chickpea Curry with Rice
Chickpeas in tomato-based sauce, ginger + garlic + cumin + turmeric. Over prepped rice. Her: no cream, pumpkin side. Rory: small splash cream for richness.
🔄 reheated🎃 her side
Satlighter
Brunch
🥑 Avocado Toast + Poached Eggs
2 eggs each on wholegrain toast. Her: goat cheese + chili flakes. Rory: Gouda + smoked paprika. Lemon squeeze.
Blend 2 frozen bananas + 1 tbsp cacao. Thick and creamy. Coconut flakes on top. Her: avo-cacao pudding jar if craving chocolate. 2 energy balls each.
treat evening
Sunprep day
Morning
🍫 Last chocolate oat jars
🔄 prepped
Lunch (post-prep)
Leftovers Bowl — use it up
Whatever's left from the week. Season differently — soy + sesame, or harissa paste — to feel fresh and different.
use it up
Evening
Light — First bowl from new batch
Lentil soup or eggs — quick and light. New week's prep is done. Tomorrow is Monday and you're already ahead.
both
📖 Key Recipes
🫐
Blueberry Almond Overnight Oats
Both · 5 jars · Prep Sunday
Rolled oats240g
Unsweetened almond milk800ml
Chia seeds4 tbsp
Honey or maple syrup2 tsp
Vanilla extract1 tsp
Frozen blueberries200g
Almonds, roughly chopped60g (add fresh)
Greek yogurt (optional)4 tbsp
1 Mix oats, milk, chia, honey, and vanilla in each jar. Stir well to avoid clumps.
2 Add frozen blueberries on top — no need to thaw. They'll swirl into the oats overnight.
3 Seal and refrigerate minimum 6 hours. Keeps 4 days.
4 Add almonds fresh each morning to keep the crunch. Eat cold, straight from the jar.
Her: skip yogurt, keep honey to 1 tsp. For extra protein without dairy, stir in 1 tbsp peanut butter.
~340 kcal per jar (without yogurt)
🍫
Chocolate Cacao & Peanut Butter Oats
Both · 4 jars · Prep Sunday
Rolled oats240g
Unsweetened almond milk800ml
Chia seeds4 tbsp
Raw cacao powder4 tbsp
Natural peanut butter4 tbsp
Honey or maple syrup4 tsp
Banana, sliced (topping)2 (add fresh)
Dark chocolate 70%+ shaved20g (add fresh)
1 Whisk oats, milk, chia, cacao, and honey in each jar. Stir vigorously — cacao powder clumps.
2 Swirl in peanut butter partially — leave streaks, don't fully mix. Gives pockets of richness.
3 Refrigerate minimum 6 hours. Keeps 4 days.
4 Top with fresh banana slices and dark chocolate shavings in the morning.
More filling due to PB fat + protein — great standalone on a 2-meal day.
~420 kcal per jar
🥑
Avocado Cacao Coconut Butter Pudding
Her · 1–3 portions · 5 minutes · No cooking
Ripe avocado (large)1
Raw cacao powder2 tbsp
Coconut butter (not oil!)1 tbsp
Honey or maple syrup1 tsp
Vanilla extract½ tsp
Pinch of sea salt1 pinch
Almond milk (to loosen)1 tbsp if needed
Dark chocolate shavings or cacao nibs1 tsp (topping)
1 Blend avocado, cacao, coconut butter, honey, vanilla, and salt until completely smooth — 30 seconds.
2 Taste and adjust. The salt amplifies chocolate significantly — don't skip it.
3 Eat immediately (mousse texture) or chill 30 min for firmer pudding. Top with dark chocolate shavings.
Make 2–3 jars on Sunday. Press cling film directly onto surface to prevent browning. Lasts 2 days in fridge — texture improves overnight. Coconut butter gives body; peanut butter works as a sub if unavailable.
~260 kcal per portion
🥕
Carrot, Coconut & Hazelnut Bliss Balls
Her · ~16 balls · Inspired by the (nearly fatal) original
Carrots, medium (grated)2
Medjool dates (pitted)120g
Desiccated coconut60g
Hazelnuts (toasted)80g
Coconut butter1 tbsp
Ground cinnamon1 tsp
Ground ginger½ tsp
Vanilla extract½ tsp
Coconut + crushed hazelnuts (coating)40g
1 Grate carrots on fine side. Do NOT squeeze moisture out — this keeps them soft, not dangerously dense.
2 Toast hazelnuts in dry pan 3–4 min until fragrant. Cool completely.
3 Food processor: dates + half the hazelnuts + coconut + coconut butter + spices. Pulse to sticky paste. Keep some texture.
4 Fold in grated carrot and remaining hazelnuts by hand. If too wet, fridge 15 min.
5 Roll into marble-sized balls (~22g). Coat in coconut-hazelnut mix.
6 Refrigerate 1 hour to firm. Then store in airtight container.
⚠️ Keeping the carrot moisture is the anti-choking move. Soft bite, not crumbly. 5 days fridge · 3 months freezer. Cinnamon + ginger support blood sugar — great for appetite regulation.
~90 kcal per ball · 2 balls = snack
🟤
Date & Cacao Energy Balls
Both · ~18 balls · Prep Sunday
Medjool dates (pitted)200g
Rolled oats100g
Almonds80g
Raw cacao powder2 tbsp
Natural peanut butter2 tbsp
Coconut flakes (rolling)40g
Pinch of sea salt1 pinch
1 If dates are firm, soak in warm water 5–10 min. Drain well.
2 cakes + 1 tbsp PB. ~160 kcal. Crunchy and satisfying — the go-to crisp craving buster.
Both
🧊
Frozen Mango Chunks
Straight from freezer — like sorbet. 100g = ~60 kcal. Shockingly effective for a sweet tooth moment.
Both
🌙 Evening Ritual
🍫 Her — Dark Chocolate
2–3 squares of 70%+ dark chocolate after dinner. Optional: pair with a small avo-cacao pudding jar if the chocolate craving hits hard. The high cacao content is genuinely satisfying on a small amount. No guilt, just portion awareness.
~80 kcal · intentional ✓
🥛 Rory — Chocolate + Milk
Same 2–3 squares of dark chocolate, plus a 200ml glass of whole milk. The casein protein in milk supports overnight muscle recovery — which actively helps with fat loss. This is a good habit worth keeping exactly as-is. Just keep the chocolate portion consistent.
~80 + ~120 kcal = ~200 kcal · great habit ✓
💡 The key with both evening rituals is making them intentional and consistent rather than mindless. Same time, same amount, sit down and enjoy it. That mindful approach is far more effective for weight loss than avoidance.
🛒 Weekly Shopping List
You already have: whole chickens, chicken thighs, rice, bulgur, lentils, chickpeas, black beans, gyozas. Buy everything below. ★ New items were added in v2.
🥦 Produce & Fresh
Avocados × 8★ +2 for pudding
Bananas × 6
Carrots, medium × 6★ bliss balls + soup
Lemons × 5
Garlic (heads) × 2
Brown onions 1 kg bag
Bell peppers, mixed × 5
Zucchini × 3
Pumpkin or butternut squash 1 kg★ replaces sweet potato
Cherry tomatoes × 2 punnets
Baby spinach 200g
Cucumber × 3★ +1 for gyoza salad
Fresh ginger small piece
Flat-leaf parsley 1 bunch
Fresh cilantro 1 bunch
Frozen blueberries 500g bag
Frozen mango chunks 400g · optional
🥩 Protein
Eggs, free-range 18 (3 × 6-pack)
Lamb shoulder or leg steaks 600–700gher variety protein
Greek yogurt, full fat 500g
Canned black beans 2 × 400g
Canned chickpeas 2 × 400gbackup to dry
🧀 Dairy & Alternatives
Almond milk, unsweetened 2L
Soft goat cheese (chèvre) 150gher portions only
Gouda or Edam block 200gRory's portions
Whole milk 1LRory's evening glass
🫙 Pantry Essentials
Rolled oats 1 kg
Chia seeds 150g
Raw cacao powder 200g★ extra for pudding
Medjool dates 320g total200g energy balls + 120g bliss balls
Almonds, raw 250g
Hazelnuts, raw 150g★ bliss balls
Natural peanut butter 1 jar (340g)
Coconut butter 1 jar (~200g)★ pudding + bliss balls
Tahini 1 small jar
Honey or maple syrup 1 jar
Dark chocolate 70%+ 3 × 100g bars★ +1 for evening ritual
Desiccated coconut 200g★ extra for bliss balls
Coconut flakes (topping) 100g
Vanilla extract 1 bottle
Olive oil, extra virgin 500ml
Sesame oil 1 small bottle★ gyoza
Soy sauce 1 bottle★ gyoza dipping sauce
Rice vinegar 1 small bottle★ gyoza dipping sauce
Sesame seeds 1 small bag★ gyoza topping
Canned tomatoes 4 × 400g
Tomato paste 1 small can
Chicken or veg broth 1L
Harissa paste optional · 1 jar
Wholegrain bread 1 loaf
Wholegrain pita or flatbreads pack of 6
Rice cakes 1 pack★ snack option
Oven roasting bags 1 packfor chicken thighs
Mason jars (500ml) if needed for oats
Airtight containers for meal portioning
🌿 Spices (if not owned)
Ground cumin
Smoked paprika
Ground turmeric
Ground cinnamon ★ bliss balls
Ground ginger ★ bliss balls
Chili flakes
Dried oregano
Za'atar blend
Ras el hanout for lamb
Sea salt (flakes)
Black pepper, ground
📊 Budget Estimate
Produce & fresh ~€24–28
Protein (eggs + lamb) ~€16–20
Dairy & alternatives ~€10–14
Pantry (first-time stocking) ~€42–52
Spices (first time) ~€10–15
Week 1 Total ~€102–129
Ongoing weeks: ~€60–75. Pantry, coconut butter, hazelnuts, and spices last many weeks.
💡 Coconut butter tip: find it at Ekoplaza, Marqt, or Asian supermarkets in Amsterdam. Cheaper than health food stores.