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Exactly how I eat it myself. 25 minutes.

• CUT per portion: 397 kcal · 38 g protein · 44 g carbs · 5 g fat
• BUILD per portion: 613 kcal · 46 g protein · 86 g carbs · 6 g fat

• 700 g prawns (frozen, thawed)
• 750 g frozen veg: courgette, broccoli, mushrooms, pepper
• 1 onion (150 g)
• 10 ml olive oil
• Carbs: Couscous (dry) (CUT 160 g, BUILD 400 g)
• Also: Garlic, paprika, chili flakes, herbs, vegetable stock for the couscous

• 1. Pour the same amount of hot stock over the couscous and let it swell for 5 minutes.
• 2. Season the prawns with garlic, paprika and chili, fry in half the oil for 3 minutes, take out.
• 3. Fry onion and veg in the remaining oil for 8 minutes over high heat.
• 4. Return the prawns to the pan and season with herbs.
• 5. Fluff the couscous and divide with the pan into 4 boxes.

OKEY’S TIP: Keep seafood only 2 days in the fridge. For days 3 and 4, go for chili or curry.

My everyday classic. Golden rice, rich sauce.

• CUT per portion: 488 kcal · 53 g protein · 44 g carbs · 9 g fat
• BUILD per portion: 698 kcal · 57 g protein · 91 g carbs · 9 g fat

• 800 g chicken breast
• 400 g passata
• 1 courgette (300 g)
• 300 g broccoli (frozen)
• 1 onion (150 g)
• 10 ml oil
• Carbs: Basmati rice (dry) (CUT 160 g, BUILD 400 g)
• Also: 1 tsp turmeric for the rice, paprika, oregano, garlic, salt

• 1. Cook the rice with turmeric and salt as per pack.
• 2. Slice the chicken and sear in the oil for 6 minutes.
• 3. Add onion, courgette and broccoli and fry for 5 minutes.
• 4. Stir in passata, garlic, paprika and oregano and simmer for 8 minutes.
• 5. Divide with the rice into 4 boxes.

OKEY’S TIP: Turmeric turns the rice golden and adds flavour without a single extra calorie.

Everything in one dish, the oven does the rest.

• CUT per portion: 601 kcal · 39 g protein · 47 g carbs · 26 g fat
• BUILD per portion: 832 kcal · 47 g protein · 92 g carbs · 27 g fat

• 500 g salmon fillet
• 100 g feta
• 500 g cherry tomatoes
• 300 g leaf spinach (frozen)
• 10 ml olive oil
• Carbs: Linguine (dry) (CUT 240 g, BUILD 500 g)
• Also: 2 garlic cloves, pepper, chili flakes, basil

• 1. Preheat the oven to 200 °C (180 °C fan).
• 2. Place the feta in the middle of a baking dish, salmon, halved tomatoes and spinach around it. Drizzle with oil, garlic and pepper.
• 3. Bake for 20 minutes. Meanwhile cook the linguine as per pack.
• 4. Mash feta, tomatoes and salmon in the dish into a creamy sauce.
• 5. Mix in the pasta, portion with basil.

OKEY’S TIP: Keep a little pasta water. A splash of it makes the sauce really creamy.

0 minutes cooking. Breakfast for early and night shifts.

• CUT per portion: 499 kcal · 53 g protein · 52 g carbs · 7 g fat
• BUILD per portion: 685 kcal · 59 g protein · 82 g carbs · 11 g fat

• 800 g skyr
• 100 g whey (vanilla)
• 400 ml milk (1.5 %)
• 400 g berries (frozen)
• Carbs: Rolled oats (CUT 200 g, BUILD 400 g)
• Also: Cinnamon

• 1. Stir oats, whey, milk and skyr together until smooth.
• 2. Divide into 4 jars or boxes.
• 3. Top with berries and cinnamon.
• 4. Lid on and into the fridge overnight.
• 5. Eat straight from the fridge. Cold, no reheating.

OKEY’S TIP: On night shift, eat it around 2 or 3 am. Filling, but it does not sit heavy.

Cook on Sunday, eat all week.

• CUT per portion: 455 kcal · 37 g protein · 42 g carbs · 14 g fat
• BUILD per portion: 604 kcal · 42 g protein · 66 g carbs · 17 g fat

• 4 eggs
• 300 g skyr
• 60 g whey (vanilla)
• 200 ml milk (1.5 %)
• 300 g berries (frozen, topping)
• 10 ml oil
• Carbs: Rolled oats (blended) (CUT 200 g, BUILD 360 g)
• Also: 1 tsp baking powder, pinch of salt

• 1. Blend the oats into fine flour.
• 2. Add eggs, skyr, milk, whey, baking powder and salt and blend smooth.
• 3. Heat a pan with a little oil, cook small pancakes 2 minutes per side.
• 4. Let cool and divide into 4 boxes.
• 5. Pack the berries separately and add just before eating.

OKEY’S TIP: Let the batter rest for 5 minutes. The pancakes get fluffier.

One pot. Freezes perfectly.

• CUT per portion: 594 kcal · 53 g protein · 60 g carbs · 12 g fat
• BUILD per portion: 804 kcal · 57 g protein · 107 g carbs · 12 g fat

• 700 g lean beef mince (5 % fat)
• 1 can kidney beans (480 g drained)
• 140 g sweetcorn (drained)
• 700 g passata
• 1 onion (150 g)
• 2 bell peppers (300 g)
• 5 ml oil
• Carbs: Basmati rice (dry) (CUT 120 g, BUILD 360 g)
• Also: 2 tsp chili, 2 tsp cumin, 1 tsp paprika, salt

• 1. Cook the rice as per pack.
• 2. Dice the onion and peppers.
• 3. Brown the mince in the oil for 5 minutes, add the veg for 3 minutes.
• 4. Toast the spices briefly, then add passata, beans and corn.
• 5. Simmer for 15 minutes, season and portion with the rice.

OKEY’S TIP: Cook a double batch straight away and freeze half in portions.

Eat cold. No microwave needed.

• CUT per portion: 523 kcal · 56 g protein · 41 g carbs · 13 g fat
• BUILD per portion: 703 kcal · 61 g protein · 70 g carbs · 17 g fat

• 600 g chicken breast (in strips)
• 300 g skyr (sauce)
• 125 g light mozzarella
• 2 bell peppers (300 g)
• 200 g lettuce
• 140 g sweetcorn
• 5 ml oil
• Carbs: Wholewheat wraps (60 g each) (CUT 4, BUILD 8)
• Also: Garlic, lemon, paprika, salt, pepper

• 1. Fry the chicken strips with paprika in the oil for 8 minutes and let cool.
• 2. Sauce: mix skyr with garlic, lemon, salt and pepper.
• 3. Slice the peppers, wash the lettuce, tear the mozzarella.
• 4. Spread sauce on the wraps, fill and roll tightly.
• 5. Wrap in foil. Cut: 1 wrap per portion, Build: 2.

OKEY’S TIP: For 3 or 4 days: store filling and wraps separately and roll fresh in the morning.