Week of 19–23 October 2026
Mon–Fri · RF away Mon–Wed · ~45 min prep Sunday, under 12 min a day
The prep guide →
Mon 19 · Leila + Safa
Shakshuka with eggs, beans and farro
Tue 20 · Leila + Safa
Moong dal khichdi + mast-o-khiar
Wed 21 · Leila + Safa
Tali bowl
Thu 22 · RF back
Cod baked in shakshuka, roasted carrots and fennel
Fri 23
Sardine & arugula pasta
This week
at a glance
Shape
RF away Mon–Wed. Mon–Wed: one planned meal a day, Leila + Safa.
Thu–Fri: RF back. Tali bowl for lunch both days.
Max 2 containers out of the fridge on any day.
Prep Sunday, ~45 min active. Beans simmer 1½–2½ hours on their own.
No day over 12 min.
Per day
Mon ~480 cal · 10 min · Tue ~450 cal · 10 min · Wed ~520 cal · 8 min
Thu ~490 cal · 12 min · Fri ~540 cal · 12 min
Leila: ~1,600 cal/day, ~125 g protein, no avocado.
Safa: companion portion every meal, pulled before salt.
From the fridge, not the shop
Carrots: Mon, Wed, Thu, and Safa all week.
Fennel: half shaved raw Mon–Wed, half roasted Thu.
Cucumbers: mast-o-khiar Tue.
Cabbage, onions, spring onions, leftover shakshuka.
Safa
Companion portion at every meal, pulled before salt, spice and lemon.
Sweet potato snack all week — roasted Sunday, mashed or in strips.
Beans mashed, carrots soft, cod checked for bones, sardines rinsed.
No honey. No whole nuts.
Greens
Cabbage and fennel Mon–Wed · broccolini Wed · arugula Fri.
Thu has none. One bunch of chard, wilted into the sauce while the cod bakes, fixes it.