Six-Meal Dairy-Free, No Mushroom/Chickpea/Rice/Quinoa Plan for 5 — ~600 kcal per Serving (Night 4: Salmon + Fish Cake with Seasoned Wedges & Simple Veg) — British Units

Instrucciones

1. 1

   Night 1 — Lemon-Herb Roast Chicken with Roasted Potatoes & Carrots (~600 kcal)

2. 2

   Preheat oven to 220°C (200°C fan / 425°F). Pat 5 chicken breasts dry; rub with 1½ tbsp olive oil, salt, pepper, zest of 1 lemon, 2 tbsp chopped parsley and 1 tsp dried thyme.

3. 3

   Toss 1.4 kg baby potatoes (or chopped regular potatoes) and 3 carrots with 2 tbsp olive oil, salt, pepper and 1 tsp oregano. Arrange on a baking tray; tuck chicken among vegetables.

4. 4

   Roast 30–35 mins until chicken reaches 74°C (165°F) internally and potatoes are tender. Squeeze lemon over before serving. Serve one breast + ~250 g roasted veg per person.

5. 5

   Night 2 — Pan-Seared Chicken with Apple-Balsamic Sauce & Sautéed Greens (~600 kcal)

6. 6

   Season 5 chicken portions (total about 560–600 g raw per person equivalent — use remaining breasts) with salt, pepper and ½ tsp smoked paprika. Sear 2–3 mins each side in a frying pan, then transfer to oven at 200°C for 8–12 mins until 74°C inside; rest.

7. 7

   In same pan, add 1 sliced onion and 1 sliced apple, 1½ tbsp balsamic, 120–180 ml stock and 1 tsp Dijon; reduce to a glossy sauce.

8. 8

   Sauté about 800 g chopped kale with 1 tbsp olive oil and 2 crushed garlic cloves until wilted. Serve chicken sliced with sauce and ~150 g greens per person.

9. 9

   Night 3 — Turkey (or Tofu) & Vegetable Skillet with Mashed Potatoes (~600 kcal)

10. 10

    Brown 900 g ground turkey with 1 chopped onion and 2 garlic cloves. Add 2 diced bell peppers, 2 cups (about 200 g) broccoli florets and 2 diced carrots; cook until tender-crisp.

11. 11

    Stir in 3 tbsp soy sauce, 1½ tbsp honey and 240 ml stock; thicken with a cornstarch slurry if desired.

12. 12

    Make mashed potatoes from about 1.4 kg potatoes (use dairy-free spread and a splash of stock). Serve ~200 g mashed potatoes and ~1/5 of turkey-veg mix per person.

13. 13

    Night 4 — Lemon-Herb Salmon (4) + Fish Cake (1) with Seasoned Potato Wedges & Simple Veg Trio (~600 kcal)

14. 14

    Preheat oven to 220°C (200°C fan). Cut 2–2.5 kg potatoes into wedges (about 3–4 cm thick). Toss wedges with 3 tbsp olive oil, 1½ tsp smoked paprika, 1 tsp dried oregano, 1 tsp garlic powder, salt and black pepper. Spread in a single layer and roast 25–30 mins, turning once, until crisp and golden.

15. 15

    Pat 4 salmon fillets dry and rub with 1 tbsp olive oil, salt, pepper, zest of 1 lemon and 1 tsp dried oregano. Roast on a separate tray for 10–12 mins at 220°C (or until cooked to your liking). Cook the frozen fish cake for your portion following packet instructions (pan-fry or bake).

16. 16

    For veg: toss broccoli and cauliflower florets (about 300–400 g each) with 1 tbsp olive oil, salt and pepper. Roast on a tray alongside the wedges for 15–20 mins until tender and lightly charred. Steam 3 carrots (sliced) for 6–8 mins until tender.

17. 17

    Slice the cucumber into rounds for a cool side.

18. 18

    Plate each serving with 1 salmon fillet (or fish cake for your portion), ~250 g seasoned wedges, ~75–100 g roasted broccoli, ~75–100 g roasted cauliflower, ~75 g steamed carrots and some cucumber slices. Finish with lemon wedges and a drizzle of olive oil.

19. 19

    Night 5 — Spaghetti Bolognese (Spag Bol) (~600 kcal)

20. 20

    Sauté 1 chopped onion, 2 garlic cloves and 2 diced carrots in 1 tbsp oil until soft. Add 700–900 g minced beef; brown well.

21. 21

    Stir in 2 x 400 g tins chopped tomatoes, 1 x 800 g passata/crushed tomatoes, 2 tbsp tomato purée, 1 tsp dried oregano, a dash Worcestershire (optional), salt, pepper and 240 ml stock. Simmer 25–35 mins until thickened.

22. 22

    Cook 450 g spaghetti to pack instructions. Serve sauce over pasta with chopped basil. Portion ~85–115 g cooked pasta + ~250 ml sauce per person.

23. 23

    Night 6 — Baked Lemon-Paprika Chicken Breasts with Garlic Sautéed Greens & Roasted Potatoes (~600 kcal)

24. 24

    Preheat oven to 200°C (180°C fan). Pat 5 chicken breasts dry; rub with 1½ tbsp olive oil, 1 tsp smoked paprika, 1 tsp dried thyme, salt and pepper. Bake 18–22 mins until 74°C internally; rest 5 mins.

25. 25

    Roast remaining potatoes (tossed in olive oil, salt and pepper) at 200°C until tender (25–35 mins) or reuse leftovers from Night 1 or wedges from Night 4.

26. 26

    Sauté about 800 g spinach or kale with 2 crushed garlic cloves and 1 tbsp olive oil until just wilted. Serve 1 chicken breast, ~150 g greens and ~200–250 g roasted potatoes per person.