| Mon Day 1 | 12 min · A proper hungry-morning plate: soft scramble, avo, salty feta. 680 kcal · 32p / 42c / 40f Finishes the avocado half from another breakfast. | 25 min · Hearty farro base, crisped tofu, peanut-soy dressing. 700 kcal · 34p / 78c / 26f Finishes the tofu block and the other cucumber half. | 15 min · Air fryer · 200°C, 8 min. Crisp-skin salmon, beans straight in the basket. 540 kcal · 38p / 12c / 36f Cook the fish the day you shop — shortest shelf life in the basket. | 1920 kcal on target Protein · 104 g Carbs · 132 g Fat · 102 g |
| Tue Day 2 | 10 min · Squeaky pan-fried halloumi, soft eggs, blistered cherry tomatoes. 500 kcal · 34p / 9c / 38f Halloumi keeps 3 weeks sealed — grill the rest over salads. | 15 min · Warm pita, sliced chicken, generous hummus, crunchy cucumber. 720 kcal · 48p / 62c / 28f Uses the second breast from the 2-pack the night before. | 22 min · Air fryer or pan: salmon over jasmine rice with avocado and greens. 780 kcal · 42p / 78c / 32f | 2000 kcal on target Protein · 124 g Carbs · 149 g Fat · 98 g |
| Wed Day 3 | 12 min · Three eggs baked with spinach, salty feta, sliced avocado. No toast needed. 520 kcal · 30p / 10c / 40f Spinach wilts fast in Dubai heat — use it in the first three days. | 25 min · Hearty farro base, crisped tofu, peanut-soy dressing. 700 kcal · 34p / 78c / 26f Finishes the tofu block and the other cucumber half. | 35 min · Two thighs, a tray of potatoes, sweet onion — the big-appetite dinner. 820 kcal · 45p / 62c / 42f Leftover potatoes reheat brilliantly in the air fryer. | 2040 kcal on target Protein · 109 g Carbs · 150 g Fat · 108 g |
| Thu Day 4 | 12 min · A proper hungry-morning plate: soft scramble, avo, salty feta. 680 kcal · 32p / 42c / 40f Finishes the avocado half from another breakfast. | 15 min · Sliced chicken breast over leaves, avocado, cucumber, lemon-olive dressing. 540 kcal · 45p / 12c / 34f Uses the second breast from the 2-pack — grill both at once. | 22 min · Air fryer or pan: salmon over jasmine rice with avocado and greens. 780 kcal · 42p / 78c / 32f | 2000 kcal on target Protein · 119 g Carbs · 132 g Fat · 106 g |
| Fri Day 5 | 6 min · Bigger oats, peanut butter swirl, chia — carries you to lunch. 640 kcal · 22p / 78c / 24f | 15 min · Warm pita, sliced chicken, generous hummus, crunchy cucumber. 720 kcal · 48p / 62c / 28f Uses the second breast from the 2-pack the night before. | 25 min · Chickpea shakshuka scaled up with two eggs, feta and warm pita. 640 kcal · 28p / 55c / 34f | 2000 kcal on target Protein · 98 g Carbs · 195 g Fat · 86 g |
