The 7-6-3-1 system
Seven protein portions, six carbs, three fats, one treat - each day. Pick a diet profile for the seven proteins.
7Proteins
6Carbs
3Fats
1Treat
7 proteins
- Eggs
- Like Protein Bites Mediterranean
- Salmon
- Cottage cheese
- Arla Skyr Natur
- Tofu
- Garnelen
The rest
6Carbs
- White rice
- Oats
- Potatoes
- Bananas
- Whole grain bread
- Frozen berries
3Fats
- Olive oil
- Avocados
- Mixed nuts
1Treat
- Chocolate mangoes (Schoko-Mangos)
Meal prep
Cook once a day. Every evening one meal is made as a double batch: one portion for dinner, one boxed for the next day's lunch.
So lunch is always the previous day's dinner, and there are seven cooked meals in a week instead of fourteen.
A day
BreakfastSkyr with oats and frozen berries
ForenoonBanana, at work
LunchYesterday's dinner, reheated
AfternoonMixed nuts, at work
DinnerCooked double, half saved
TreatChocolate mango