Cover shown: Portuguese edition.
5-Day Plan in PDF
5-Day Plan · Light
5 lunches between 350 and 450 kcal, without skimping on protein.
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- 5 meal-prep lunches, a Sunday prep guide and a shopping list
- Macros per serving for every recipe: calories, protein, carbs, fat and fiber
- Rico's note and Rico's tip in every recipe
- A Thermomix® or similar version where it makes sense
- Storage and reheating written with meal prep in mind
Rico's note: This plan is for the days when you want a filling lunch that's light on your stomach and on your daily total. Shopping: salt cod, turkey, chicken, tuna, pasta and lentils — everything roasted, grilled or cooked on the stovetop, nothing fried. Start by getting the chicken thighs into their marinade and then into the oven; while they roast, the salt cod goes into the air fryer and you make the tuna pasta and the dahl alongside. By the end you'll have 5 light lunches ready, and none of them will leave you needing a nap.
Average per day 393 kcal · 38.8 g protein · Sunday prep in 100 min
What's inside
MondaySalt cod with chickpeas and spinach407 kcal · 43 g protein
TuesdayBlack bean salad with grilled turkey437 kcal · 38.2 g protein
WednesdayRoast chicken with lemon and thyme392 kcal · 47.9 g protein
ThursdayCreamy tuna pasta373 kcal · 44 g protein
FridayRed lentil dahl358 kcal · 20.8 g protein
Some of the recipes
5-Day Meal PrepAir FryerHigh Protein
Salt cod with chickpeas and spinach
A complete Portuguese meal, made entirely in the air fryer.
407 kcal43 g protein35 min
5-Day Meal PrepHigh Protein
Black bean salad with grilled turkey
Black beans, grilled turkey and corn — a colorful salad in 20 minutes.
437 kcal38 g protein20 min
5-Day Meal PrepAir FryerHigh Protein
Roast chicken with lemon and thyme
Marinated and oven-roasted — juicy inside, golden outside.
392 kcal48 g protein60 min
5-Day Meal PrepHigh ProteinQuick & Easy
Creamy tuna pasta
All in one skillet, with a cottage cheese sauce and no cream.
373 kcal44 g protein22 min
5-Day Meal PrepHigh ProteinThermomix® & Co.
Red lentil dahl
Red lentils stewed with spices and coconut milk, ready in one pot.
358 kcal21 g protein35 min