Stage 7 of 7Week 4
Week 4Days 22–28
Week 4 — preparation notes
- Carry over: Day 22 finishes Day 21’s 2.01, 5.06, 7.01 and 8.04. Freeze 2 oz of the bread (about 2 slices) for Day 28’s panzanella.
- Thaw overnight in the refrigerator: cooked chicken and raw shrimp on Day 25 evening; ground beef on Day 26; hake on Day 27.
- Prepare ahead: Day 22, half of 2.03 for Days 23–24; Day 26, full 2.04 for Days 27–28. Reheat egg-lemon soup gently to 165°F without boiling; its texture may change. Day 23: keep Day 24’s potato-salad herbs separate until serving.
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The seven days
Monday · Day 22
about 2,170 kcal- Breakfast
- ½ spanish potato omelet 1.02 — ¼ recipe
- Snack
- Greek yogurt with berries (~130 kcal)
- Lunch
- roasted tomato soup 2.01 + stuffed eggplant 5.06 — reheat both
- Yesterday’s dessert
- italian fruit salad 8.04
- Dinner
- greek lemon roast chicken 7.01 — reheat main; fresh green salad
- Dessert
- turkish rice pudding 8.02 — cook today
Prep: Make ½ of 2.03 for Days 23–24.
Tuesday · Day 23
about 1,910 kcal- Breakfast
- scrambled eggs with peppers 1.01 — ½ recipe
- Snack
- cottage cheese with pear (~130 kcal)
- Lunch
- ½ portuguese greens & potato soup 2.03 + french potato salad with herbs 3.08 — 2.03: reheat; 3.08: make full recipe
- Yesterday’s dessert
- turkish rice pudding 8.02
- Dinner
- polenta with mushrooms & pancetta 4.05 — cook today
- Dessert
- ½ soft almond cookies 8.03 — ½ recipe
Wednesday · Day 24
about 1,980 kcal- Breakfast
- semolina with apple & walnuts 1.05 — ½ recipe
- Snack
- Greek yogurt with walnuts (~140 kcal)
- Lunch
- ½ portuguese greens & potato soup 2.03 + french potato salad with herbs 3.08 — reheat soup; serve salad cold
- Yesterday’s dessert
- ½ soft almond cookies 8.03
- Dinner
- polenta with mushrooms & pancetta 4.05 — reheat the polenta with a splash of water, stirring; heat the topping separately, both to 165°F
- Dessert
- baked apples with honey 8.01 — cook today
Thursday · Day 25
about 1,950 kcal- Breakfast
- eggs in tomato sauce 1.04 — ½ recipe
- Snack
- cottage cheese with pear (~130 kcal)
- Lunch
- turkish red lentil soup 2.05 + white beans in tomato sauce 5.01 — cook today
- Yesterday’s dessert
- baked apples with honey 8.01
- Dinner
- gnocchi with sage butter 4.06 — ½ recipe
- Dessert
- natillas 8.05 — cook today
Friday · Day 26
about 1,980 kcal- Breakfast
- ½ creamy yogurt with honey & herbs 1.03 — ¼ recipe
- Snack
- a handful of almonds (~140 kcal)
- Lunch
- turkish red lentil soup 2.05 + white beans in tomato sauce 5.01 — reheat both
- Yesterday’s dessert
- natillas 8.05
- Dinner
- quick shrimp & pea rice 6.05 + green salad — ½ recipe
- Dessert
- italian fruit salad 8.04 — assemble today
Prep: Make 2.04 for Days 27–28.
Saturday · Day 27
about 1,900 kcal- Breakfast
- eggs in tomato sauce 1.04 — ½ recipe
- Snack
- an orange & 8 almonds (~120 kcal)
- Lunch
- greek egg-lemon soup 2.04 + fattoush with toasted pita 3.02 — 2.04: reheat; 3.02: ½ recipe
- Yesterday’s dessert
- italian fruit salad 8.04
- Dinner
- ½ orzo with beef & tomato 4.03 — ¼ recipe
- Dessert
- soft almond cookies 8.03 — cook today
Sunday · Day 28
about 1,840 kcal- Breakfast
- spinach & feta omelet 1.06 — ½ recipe
- Snack
- dried figs & walnuts (~95 kcal)
- Lunch
- greek egg-lemon soup 2.04 + panzanella 3.05 — 2.04: reheat; 3.05: ½ recipe
- Yesterday’s dessert
- soft almond cookies 8.03
- Dinner
- hake baked in a parchment packet 6.01 + green salad — ½ recipe
- Dessert
- Greek yogurt with fruit, honey & walnuts 8.06 — last day — ½ recipe
Stage 7 of 7 behind us
Four weeks, twenty-eight days and all fifty-two recipes. Thank you for cooking with me.