Regina budget-cut edition — see Daily Goals for the eating-day quantities, fasting clock, estimates and safety guardrails.

Five eating days: what to have ready

This is Josh’s low-prep plan, not a request for a household cook. All weights here are for consumed ingredients, before package waste. Dry oats and lentils are weighed before cooking; potatoes are weighed raw; chicken is weighed as cooked, deboned edible meat. Full packages bought at checkout can exceed these amounts.

Ingredient First five eating days (50 g dry lentils/day) At 100 g dry lentils/day
Rolled oats 600 g 600 g
Skim milk 5 L 5 L
Eggs 10 10
Cooked deboned Costco chicken 1.25 kg before fish swaps; ~1.025 kg with three 75 g swaps same
Raw potatoes 3.10 kg (350 g lunch + 270 g supper daily) 1.975 kg (125 g lunch + 270 g supper daily)
Dry lentils 250 g 500 g
Frozen vegetables 2.5 kg 2.5 kg
Frozen blueberries 500 g 500 g
Pea protein 200 g at 40 g/day; 250 g while trialing 10 g whey/day same
Revolution High Whey 100 g at 20 g/day; 50 g during the 10 g/day trial same
Peeled banana, cocoa, peanut butter, canola oil 500 g, 50 g, 50 g, 50 g same
Sardines Three tins, replacing 75 g chicken each on three days same

At the 75 g dry-lentil step use 240 g lunch potatoes + 270 g supper potatoes per eating date. Do not increase the lentil portion on a fixed timetable: stay at 50 g or back down if digestion is uncomfortable. The 50 g quantity is dry, not cooked; the cooked weight depends on water absorption.

A short, safe prep routine

  1. Chicken: Buy the C$7.99 walk-in birds when convenient. Debone one and weigh its actual usable meat before planning the week; 750 g per bird is only the cost model’s assumption. Chill cooked meat promptly. Keep only the next 2–3 days’ portions refrigerated and freeze the rest.
  2. Lentils: Rinse and cook 250 g dry lentils for five 50 g servings. No overnight soak is necessary; simmer per package until tender (commonly about 20–30 minutes). If progressing to 75 g/day, batch 375 g; at 100 g/day, 500 g. Portion promptly, refrigerate only the next 2–3 days and freeze later portions. Reheat thoroughly.
  3. Potatoes + vegetables: Air-fry potato portions fresh or pre-cook only a short refrigerated supply. Microwave 300 g frozen vegetables for lunch and 200 g for supper. Keep the potato portion aligned with the lentil step; there is no separate rice batch.
  4. Breakfast: Weigh 120 g oats, add 300 mL skim milk and 100 g blueberries; make 2 eggs alongside. Divide the oats bowl if 120 g at once feels awkward.

Daily Ninja Creami

Per eating date/pint: 300 mL skim milk + 40 g pea protein + 20 g Revolution High Whey + 100 g peeled banana + 10 g unsweetened cocoa + 10 g peanut butter. For the initial gut trial use 50 g pea + 10 g whey, then consider 40/20 only if tolerated. Optional creatine follows the existing tolerated routine; no matcha.

For five pints at the 40/20 split: 1.5 L skim milk, 200 g pea, 100 g whey, 500 g peeled banana, 50 g cocoa and 50 g peanut butter. At the 50/10 trial split: 250 g pea and 50 g whey instead. Mix and fill each pint below its actual MAX FILL line; if the mixture is too voluminous, drink the excess milk separately so the daily 1 L allocation stays intact. Freeze level for at least 24 hours. Spin on Lite Ice Cream; use Re-Spin if crumbly. This recipe has not been texture-tested.

A fast on Sunday/Wednesday starts around 16:00; plan that day’s food before the cutoff. See Daily Goals for the full ~39-hour windows. Food-safety guidance: Health Canada leftovers.