Gohan

Heavier training days

Add 1 cup of rice (about 205 cal) or a second sweet potato (about 180 cal) to lunch or dinner. Carbs are the lever; protein is already covered.

1. 0
   Cold-brew the dashi.

   8 cups water and 1 oz dried shiitake in a jar in the fridge overnight. Strain Sunday and save the mushrooms for dinners.

1. 1
   Roast sweet potatoes.

   Oven to 400°F. Prick 7 medium sweet potatoes and roast on a lined tray 45 to 60 minutes, until soft and leaking syrup.

2. 2
   Start the rice.

   2⅓ cups dry jasmine rice, rinsed until the water runs mostly clear. Makes about 7 cups. Portion into 1-cup containers: 4 in the fridge, 3 in the freezer.

3. 3
   Cook lentils.

   2¾ cups dry green or brown lentils, rinsed, simmered in 8 cups water 20 to 25 minutes. Salt at the end, drain. Fridge 4 portions, freeze 3.

4. 4
   Make seitan.

   A 7-serving batch from 1¾ cups vital wheat gluten, your usual way. Slice it. Fridge half, freeze half.

5. 5
   Mix the dressing.

   In a jar: ½ cup toasted sesame oil, 2 tbsp grated ginger, 2½ tbsp rice vinegar, 2½ tbsp low-sodium tamari.

6. 6
   Prep vegetables.

   Shred the cabbage, wash the bok choy, slice the scallions. Store with a paper towel in each container.

7. 7
   Bag the shake packs.

   14 freezer bags, each with 1 tbsp chia, 1 tbsp ground flax and a sliced banana or 1 cup berries. Freeze.

1. 1
   Start dashi batch 2.

   Same jar method, ready Thursday.

2. 2
   Move frozen portions to the fridge.

   Rice, lentils and seitan for Thursday to Saturday.

How long things keep

Where the calories come from

Protein per meal

By meal