Cook on Sunday. Eat like this all week.

About 1,929 kcal and 152 g protein a day, about PKR 6,426 of food eaten a week, cooked in about 3.7 hours over the weekend.

See the week Start with the shopping list

Mon

Push strength + bike sprints

Three-egg paratha 366 kcal · 22 g

Chicken shawarma wrap with garlic yogurt sauce

LUNCH · 595 KCAL

DINNER · 696 KCAL

1,942 kcal150 g protein

Tue

Pull strength + core + elliptical 15-20 min

Chickpea chaat with boiled eggs 403 kcal · 28 g

Chicken taco rice bowl with chilli-honey yogurt

LUNCH · 663 KCAL

DINNER · 574 KCAL

1,883 kcal152 g protein

Wed

Legs + kettlebell swings + easy bike

Cardamom French toast 377 kcal · 25 g

LUNCH · 650 KCAL

Crispy chicken burger (pan-fried, no deep fry)

DINNER · 670 KCAL

1,940 kcal150 g protein

Thu

Push power + 20 min bike

Turkish eggs with garlic yogurt and chilli oil 555 kcal · 31 g

Chicken karahi (tomato, black pepper and green chilli)

LUNCH · 549 KCAL

DINNER · 584 KCAL

1,931 kcal157 g protein

Fri

Pull power + conditioning rounds

Banana oat pancakes 477 kcal · 25 g

LUNCH · 620 KCAL

DINNER · 586 KCAL

1,925 kcal150 g protein

Sat

Legs + circuit (hardest day)

Egg, bean and cheese breakfast burrito 554 kcal · 33 g

Beef and bean chilli on a loaded potato

LUNCH · 561 KCAL

Chicken tikka boti with chapati and mint yogurt chutney

DINNER · 584 KCAL

1,942 kcal153 g protein

Sun

Rest + weekend cook-up

Shakshuka (eggs in spiced tomato sauce) 445 kcal · 28 g

LUNCH · 645 KCAL

DINNER · 604 KCAL

1,941 kcal151 g protein

Nutrition

A typical day

Calories1,929

Protein152 g

Carbs181 g

Fat67 g

CostPKR 918

Weekend cook-up3.7 h

How the week works

Saturday shop
One butcher trip and the sabzi run, from the shopping list.
Shopping list →
Saturday night prep
Soaked pulses cooked, raw meat bagged and labelled.
Cook-up, Saturday night →
Sunday cook-up
The pressure-cooker and pan run that fills the freezer for the week.
Cook-up, Sunday →
Nightly thaw
Move tomorrow's bags to the fridge after dinner, every night.
Thaw schedule →
15-minute meals
Reheat-and-plate meals, most under 15 minutes.
See the week →