Fluffy eggs seasoned with turmeric and onions served with toasted sourdough.
eggsonionturmericsourdough bread
Him405 cal26g protein38g carbs15g fat4g fiber
Her390 cal20g protein38g carbs12g fat4g fiber
Husband: 4 eggs; Wife: 3 eggs. 2 slices bread each.
🔥 Pop-up toaster for bread; microwave 30s for eggs
Chicken thighs simmered in coconut milk and Ceylon spices with rice and spinach.
chicken thighscoconut milkbasmati ricespinach
Him695 cal44g protein70g carbs25g fat8g fiber
Her660 cal34g protein65g carbs22g fat8g fiber
Husband: 200g chicken, 180g cooked rice; Wife: 150g chicken, 150g cooked rice.
🔥 Microwave 2-3 minutes
Protein-rich creamy lentils with carrots and peppers served as a thick stew.
red lentilscarrotsbell pepperscoconut milk
Him400 cal25g protein55g carbs8g fat12g fiber
Her400 cal25g protein55g carbs8g fat12g fiber
Equal portions for both to maximize fiber intake.
🔥 Microwave 2 minutes
Daily Totals (per day)
Him1500 cal121g prot (incl. shake)24g fiber
Her1450 cal105g prot (incl. shake)24g fiber
Cumbled tofu with turmeric, bell peppers, and onions served with bread.
tofubell pepperssourdough bread
Him400 cal28g protein42g carbs14g fat6g fiber
Her400 cal24g protein42g carbs14g fat6g fiber
Husband: 250g tofu; Wife: 200g tofu.
🔥 Microwave 1 minute
Crispy seasoned chicken thighs with black beans, rice, and peppers.
chicken thighsblack beansbasmati ricebell peppers
Him700 cal46g protein80g carbs20g fat12g fiber
Her650 cal34g protein75g carbs18g fat12g fiber
Husband: 200g chicken; Wife: 150g chicken.
🔥 Microwave 2 minutes
Warm soup with black beans, spinach, and plenty of lime and cumin.
black beansspinachcarrots
Him400 cal24g protein58g carbs6g fat14g fiber
Her400 cal21g protein58g carbs6g fat14g fiber
Husband: slightly larger serving of beans.
🔥 Microwave 2 minutes
Daily Totals (per day)
Him1500 cal124g prot (incl. shake)32g fiber
Her1450 cal105g prot (incl. shake)32g fiber