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Japanese Zen Light Week

Japanese Zen Light Week

LightPescatarianJapanese
🔥 1485 kcal💪 134g protein🍚 102g carbs🥑 62g fat🌾 31g fibreper day

Japanese-inspired lightness: miso soup, steamed rice, grilled salmon, tofu and vegetables — clean flavours with quietly perfect macros.

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Day 1

🔥 1470 kcal 💪 131g 🌾 33g
Breakfast Miso Soup with Wakame & Tofu + 1 protein shake (plant-based) 🍽️ 1.5 cups miso soup with wakame and 4 oz tofu 377 kcal · P39 · C19 · F16 · 6 fib View recipe →
Lunch Miso Noodle Soup with Shrimp 🍽️ 2 cups miso noodle soup with 4 oz shrimp 390 kcal · P33 · C45 · F10 · 5 fib View recipe →
Snack Edamame Pods 🍽️ 1 cup edamame pods 188 kcal · P15 · C15 · F8 · 8 fib View recipe →
Dinner Vegetable & Tofu Hot Pot + 1/2 cup soya chunks (boiled) 🍽️ 2.5 cups vegetable and tofu hot pot (6 oz tofu) 515 kcal · P44 · C46 · F20 · 14 fib View recipe →

Day 2

🔥 1477 kcal 💪 137g 🌾 26g
Breakfast Steamed Edamame with Sea Salt + 1 protein shake (plant-based) 🍽️ 2 cups steamed edamame 496 kcal · P50 · C35 · F18 · 17 fib View recipe →
Lunch Grilled Salmon with Steamed Rice 🍽️ 5 oz grilled salmon + 1 cup steamed rice 397 kcal · P34 · C35 · F14 · 1 fib View recipe →
Snack Small Miso Soup 🍽️ 1 cup miso soup with wakame and 2 oz tofu 140 kcal · P11 · C8 · F8 · 2 fib View recipe →
Dinner Pan-Seared Cod with Asparagus 🍽️ 7 oz pan-seared cod + 1.5 cups asparagus 444 kcal · P42 · C15 · F22 · 6 fib View recipe →

Day 3

🔥 1420 kcal 💪 127g 🌾 14g
Breakfast Miso Soup with Wakame & Tofu + 1 protein shake (plant-based) 🍽️ 1.5 cups miso soup with wakame and 4 oz tofu 399 kcal · P41 · C20 · F17 · 6 fib View recipe →
Lunch Grilled Salmon with Steamed Rice 🍽️ 5 oz grilled salmon + 1 cup steamed rice 413 kcal · P36 · C37 · F15 · 1 fib View recipe →
Snack Small Miso Soup 🍽️ 1 cup miso soup with wakame and 2 oz tofu 146 kcal · P11 · C8 · F8 · 2 fib View recipe →
Dinner Salmon and Vegetable Skewers 🍽️ 2 large salmon and vegetable skewers (6 oz salmon) 462 kcal · P39 · C18 · F26 · 5 fib View recipe →

Day 4

🔥 1477 kcal 💪 137g 🌾 30g
Breakfast Steamed Edamame with Sea Salt + 1 protein shake (plant-based) 🍽️ 2 cups steamed edamame 496 kcal · P50 · C35 · F18 · 17 fib View recipe →
Lunch Miso Noodle Soup with Shrimp 🍽️ 2 cups miso noodle soup with 4 oz shrimp 397 kcal · P34 · C46 · F10 · 5 fib View recipe →
Snack Small Miso Soup 🍽️ 1 cup miso soup with wakame and 2 oz tofu 140 kcal · P11 · C8 · F8 · 2 fib View recipe →
Dinner Pan-Seared Cod with Asparagus 🍽️ 7 oz pan-seared cod + 1.5 cups asparagus 444 kcal · P42 · C15 · F22 · 6 fib View recipe →

Day 5

🔥 1525 kcal 💪 137g 🌾 39g
Breakfast Steamed Edamame with Sea Salt + 1 protein shake (plant-based) 🍽️ 2 cups steamed edamame 496 kcal · P50 · C35 · F18 · 17 fib View recipe →
Lunch Tofu & Vegetable Stir-fry 🍽️ 2 cups tofu and vegetable stir-fry (6 oz tofu) 397 kcal · P30 · C30 · F20 · 8 fib View recipe →
Snack Edamame Pods 🍽️ 1 cup edamame pods 188 kcal · P15 · C15 · F8 · 8 fib View recipe →
Dinner Pan-Seared Cod with Asparagus 🍽️ 7 oz pan-seared cod + 1.5 cups asparagus 444 kcal · P42 · C15 · F22 · 6 fib View recipe →

Day 6

🔥 1501 kcal 💪 135g 🌾 34g
Breakfast Steamed Edamame with Sea Salt + 1 protein shake (plant-based) 🍽️ 2 cups steamed edamame 496 kcal · P50 · C35 · F18 · 17 fib View recipe →
Lunch Grilled Salmon with Steamed Rice 🍽️ 5 oz grilled salmon + 1 cup steamed rice 375 kcal · P32 · C33 · F13 · 1 fib View recipe →
Snack Small Miso Soup 🍽️ 1 cup miso soup with wakame and 2 oz tofu 132 kcal · P10 · C7 · F7 · 2 fib View recipe →
Dinner Vegetable & Tofu Hot Pot + 1/2 cup soya chunks (boiled) 🍽️ 2.5 cups vegetable and tofu hot pot (6 oz tofu) 498 kcal · P43 · C45 · F19 · 14 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.