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I'm a man, a son, a brother and a father

For Max & Maisie

Daily Reflection

Today's prompt: What would Max and Maisie be proud of you for today?

Previous Entries

Choose Your Alternative

Instead of reaching for a drink, spin for a positive activity

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Your Activity

Current Streak
0
days alcohol-free
Productions Completed
0
tracks created
Money Saved
£0
for the family
Days for Kids
0
being present

Today's Count

0

This Week

30-Day Overview

This Week's Production Schedule

Today's Production Brief

Air Fryer Meal Plan - Healthy Eating for Max & Maisie's Dad

Simple, healthy meals you can make quickly. Good nutrition supports your recovery and gives you energy to be present for your kids.

Week 1 - Day by Day

Day 1

Breakfast: Air-Fried Boiled Eggs & Toast
  • Place 2 eggs in air fryer basket at 130°C (270°F) for 15 min
  • Cool in cold water → peel
  • Serve with 1 slice wholemeal toast + 1 banana
Lunch: Air-Fried Chicken Wrap
  • Season 1 chicken breast with olive oil spray, paprika, garlic powder
  • Air fry at 190°C (375°F) for 16 min, flipping halfway
  • Slice and serve in wholemeal wrap with salad + hummus
Dinner: Salmon & Veg
  • Place 1 salmon fillet in basket, season with lemon, salt, pepper
  • Add 1 cup broccoli florets tossed in olive oil spray
  • Air fry at 200°C (390°F) for 10–12 min
Snack: Air-Fried Chickpeas
  • Drain 1 can chickpeas, pat dry. Toss in paprika + oil spray
  • Air fry 200°C (390°F) for 15 min, shake halfway

Quick Reference - Days 2-7

Day 2

B: Yogurt Bowl with berries & nuts
L: Air-Fried Falafel & Pita
D: Chicken Thighs & Sweet Potato

Day 3

B: Overnight Oats Bake
L: Salmon Salad
D: Turkey Burger & Courgette Fries

Day 4

B: Yogurt + Air-Fried Apple
L: Chicken Wrap (repeat)
D: Air-Fried Cod & Green Beans

Day 5

B: Eggs & Toast
L: Falafel Salad Bowl
D: Tofu & Mixed Veg Stir Fry

Day 6

B: Overnight Oats Bake slice
L: Chicken Wrap
D: Chicken Thighs & Wedges

Day 7

B: Yogurt + Berries
L: Salmon Wrap
D: Turkey Meatballs + Roast Veg

Master Shopping List (4 Weeks)

Proteins

  • Chicken breast (6–8 pieces)
  • Chicken thighs (6–8 pieces)
  • Salmon fillets (6) / tuna steaks (2)
  • Turkey mince (500g packs × 2)
  • Cod fillets (2–3)
  • Tofu (2 blocks)
  • Eggs (2 dozen)
  • Greek yogurt (large tubs)

Carbs

  • Wholemeal wraps (8–10)
  • Sweet potatoes (4–6)
  • Brown rice / quinoa (2 packs)
  • Oats (large bag)
  • Wholemeal bread (1–2 loaves)

Veggies

  • Broccoli (2 heads)
  • Courgettes (4–5)
  • Carrots (6–8)
  • Mixed salad leaves (weekly bag)
  • Green beans (frozen or fresh)
  • Peppers (6–8)
  • Onions (3–4)
  • Frozen mixed veg (big bag)

Fruit & Extras

  • Bananas (6–8)
  • Apples (6–8)
  • Berries (frozen, weekly bag)
  • Lemons (2–3)
  • Olive oil spray
  • Hummus
  • Chickpeas (2 cans)
  • Spices: paprika, cumin, garlic powder
  • Honey or maple syrup
  • Nuts (almonds/walnuts)

Weeks 2-4 Variations

Week 2: Swap salmon for tuna steak; swap falafel with turkey meatballs; add pork chop + roasted parsnips dinner.

Week 3: Breakfast banana + peanut butter toast; veggie fritters (grated carrot & courgette + egg + oats, 190°C for 12 min); chicken wings instead of thighs.

Week 4: Breakfast air-fried apple slices with oats; salmon cakes (mix salmon + egg + breadcrumbs, form patties, air fry 190°C for 15 min); lamb kofta skewers.

Your Journey So Far

Best Streak 0 days
Total Productions Completed 0
Days Tracked 0
Alcohol-Free Days 0
Average Weekly Drinks 0

What This Means for Max & Maisie

Every alcohol-free day is a day you're fully present for your children. Every production you complete is a piece of your musical legacy for them. Every pound saved can go towards their future. You're not just changing your life - you're shaping theirs.

Milestones Reached