Eilidh & Joel

Your Meals

As your fridge is small and you have stores close-ish, pick however many meals works for you, create a shopping list and bob’s your uncle.

Rules:

As a general rule you want to fast for 16 Hours and eat your full days worth in an 8 Hour Period.
This will help with healthier weight loss, allow your body and skin to adapt and repair.
Start of a 14 Hours Fast, 10 Hour Eat for a week, then increase until you meet 1.
You can add snacks in between to help with cravings, they are listed below. Don’t overdo it.

Want to create a shopping list? Ask uncleGPT: https://chatgpt.com/share/67c2db0c-6844-8003-8d33-5f8edbc97b79
Simply say: “Create me a shopping list for meals 1,2,3,4,15,16” for example and it will spit it out for you.
or “What can I swap the couscous in meal 1 for?”

1. Lemon Herb Chicken with Couscous & Roasted Veg

🛒 Ingredients (Per Person)

Chicken breast: 200g (Joel) / 170g (Eilidh)
Couscous: 1 cup (Joel) / ¾ cup (Eilidh)
Capsicum: ½ cup each
Zucchini: ½ cup each
Onion (cooked): ¼ cup each
Olive oil: 1 tsp (Joel) / ½ tsp (Eilidh)
Lemon juice, oregano, garlic (to taste)

2. Garlic Butter Steak & Baked Sweet Potato

🛒 Ingredients (Per Person)

Lean steak: 250g (Joel) / 200g (Eilidh)
Sweet potato: 1 cup (Joel) / ¾ cup (Eilidh)
Broccolini: 1 cup each
Asparagus: ½ cup each
Garlic butter: 1 tsp (Joel) / ½ tsp (Eilidh)

3. Chicken & Rice Stir-Fry

🛒 Ingredients (Per Person)

Chicken breast: 200g (Joel) / 180g (Eilidh)
White rice (cooked): 1 cup (Joel) / ¾ cup (Eilidh)
Broccoli: ½ cup each
Capsicum: ½ cup each
Onion (cooked): ¼ cup each
Soy sauce, garlic, ginger (omit for Eilidh)

4. Homemade Beef & Veggie Burgers

🛒 Ingredients (Per Person)

Lean minced beef: 220g (Joel) / 180g (Eilidh)
Burger bun: 1 each
Grilled onion: ¼ cup each
Capsicum (grilled): ¼ cup each
Light cheese: 20g each
Lettuce, tomato (Eilidh only)

5. Slow-Cooked Beef with Roasted Potatoes

🛒 Ingredients (Per Person)

Lean slow-cooked beef: 200g (Joel) / 180g (Eilidh)
Potatoes (roasted): 1 cup (Joel) / ¾ cup (Eilidh)
Broccolini: 1 cup each
Olive oil: 1 tsp (Joel) / ½ tsp (Eilidh)
Garlic, rosemary

6. Greek Chicken Pita Wrap

🛒 Ingredients (Per Person)

Grilled chicken: 200g (Joel) / 180g (Eilidh)
Pita bread: 1 each
Capsicum, cooked onion: ½ cup each
Tzatziki (low-fat): 2 tbsp each

7. Mexican Beef & Rice Bowl

🛒 Ingredients (Per Person)

Lean minced beef: 200g (Joel) / 180g (Eilidh)
White rice (cooked): 1 cup (Joel) / ¾ cup (Eilidh)
Capsicum & onions (cooked): ½ cup each
Cheese (light): 20g each
Sour cream (optional for Joel, omit for Eilidh)

8. Garlic Lemon Chicken with Couscous

🛒 Ingredients (Per Person)

Chicken breast: 200g (Joel) / 180g (Eilidh)
Couscous: 1 cup (Joel) / ¾ cup (Eilidh)
Asparagus & capsicum: ½ cup each

9. Homemade Beef Tacos

🛒 Ingredients (Per Person)

Lean minced beef: 200g (Joel) / 180g (Eilidh)
Soft taco shells: 3 (Joel) / 2 (Eilidh)
Capsicum & onions: ½ cup each
Cheese: 20g each

10. Teriyaki Chicken & Rice

🛒 Ingredients (Per Person)

Chicken breast: 200g (Joel) / 180g (Eilidh)
White rice: 1 cup (Joel) / ¾ cup (Eilidh)
Broccolini & onions: ½ cup each
Homemade teriyaki sauce (low sugar, low sodium)

11. Chimichurri Steak with Couscous

🛒 Ingredients (Per Person)

Lean steak: 250g (Joel) / 200g (Eilidh)
Couscous: 1 cup (Joel) / ¾ cup (Eilidh)
Asparagus, capsicum: ½ cup each

12. Baked Chicken & Sweet Potato Mash

🛒 Ingredients (Per Person)

Chicken breast: 200g (Joel) / 180g (Eilidh)
Sweet potato mash: 1 cup (Joel) / ¾ cup (Eilidh)
Asparagus: ½ cup each

13. Healthy Stir-Fry Beef & Veggies

🛒 Ingredients (Per Person)

Lean beef: 200g (Joel) / 180g (Eilidh)
White rice: 1 cup (Joel) / ¾ cup (Eilidh)
Broccoli, onions, capsicum: ½ cup each

14. Chicken Fajitas

🛒 Ingredients (Per Person)

Chicken breast: 200g (Joel) / 180g (Eilidh)
Soft tortillas: 2 (Joel) / 1.5 (Eilidh)
Capsicum & onions: ½ cup each

15. Lasagne

🛒 Ingredients (Per Person)

Lean minced beef: 200g (Joel) / 180g (Eilidh)
Lasagne sheets: 3 (Joel) / 2 (Eilidh)
Tomato sauce: ½ cup each
Béchamel (light milk, parmesan): ⅓ cup each
Grated carrot, zucchini: ½ cup each

16. Chicken Parma with Pasta

🛒 Ingredients (Per Person)

Breaded chicken breast (baked, not fried): 250g (Joel) / 200g (Eilidh)
Pasta: 1 cup (Joel) / ¾ cup (Eilidh)
Tomato sauce, light mozzarella: ⅓ cup each
Broccolini: 1 cup each

Snack Options:

1. Protein-Based Snacks 💪

Good for keeping full between meals while supporting weight loss.

All-Year-Round Options

Greek yogurt with honey & fruit (Eilidh: lactose-free if needed)
Cottage cheese on sourdough toast
Hard-boiled eggs (if tolerated)
Sliced turkey or chicken with hummus
Lean beef jerky (low sodium)
Cheese cubes with whole-grain crackers
Homemade protein bars (oats, nut-free options for Joel)
Tuna with whole-grain crackers

2. Savoury Snacks 🍽️

For when you want something crunchy or salty.

All-Year-Round Options

Rice cakes with light cream cheese & chives
Hummus with veggie sticks
Air-popped popcorn (lightly salted, no butter for Eilidh)
Baked sweet potato chips
Pickled vegetables (cucumbers, carrots, onions)

3. Quick & Easy Carbs 🍞

Useful for energy without feeling sluggish.

All-Year-Round Options

Homemade oat bars with dried fruit
Wholemeal toast with honey or peanut butter (for Eilidh)
Banana oat pancakes (no added sugar)

4. Fruit Snacks (By Season in the UK) 🍎

This list helps keep costs low by eating what’s in season.

Spring (March – May) 🌷

Strawberries 🍓
Rhubarb (Joel only)
Apples 🍏
Pears 🍐
Blood oranges 🍊

Summer (June – August) ☀️

Raspberries
Cherries 🍒
Blackberries
Peaches 🍑
Apricots
Plums

Autumn (September – November) 🍂

Apples 🍏
Pears 🍐
Grapes 🍇
Damsons (small plums)
Figs

Winter (December – February) ❄️

Citrus fruits (oranges, mandarins, clementines) 🍊
Pomegranates
Winter berries (cranberries, blackcurrants)

5. Sweet Snacks 🍫

For when you want something sweet but still balanced.

All-Year-Round Options

Dark chocolate & almonds (for Eilidh only)
Homemade oat & honey bars
Greek yogurt with honey & fruit
Baked apple with cinnamon
Rice pudding (dairy-free for Eilidh if needed)