02
Menu
How to run it for three months
Rather than 90 one-off days you can never shop for, this is four weekly menus that rotate. Run them in order, then begin again — three full cycles plus one bonus week makes a clean 13 weeks (about three months).
Each week is built to cook once, eat twice (dinners become next-day lunches), Sunday is a light prep day, and every plate leads with protein and fat so glucose stays calm.
Herb Garden Green & herbal — salmon, scallops, lamb and a market garden of greens
MondayDay 1
BreakfastCoconut–blueberry chia pudding
Chia soaked in coconut milk, cinnamon, ~10 blueberries, toasted pumpkin seeds. Made the night before.5 minView recipe →Lunch
Lemon-herb chicken & shaved fennel salad
Roasted chicken thighs over watercress & fennel, garlic-oil vinaigrette, dill.10 minView recipe →Dinner
Salmon with rosemary & chives
Oven salmon with dried rosemary & chives; green beans and zucchini in garlic-infused EVOO alongside.20 minView recipe →Snack
Cucumber & smashed avocado
Cucumber rounds topped with avocado, lemon and chives.3 minView recipe →TuesdayDay 2
BreakfastGreen ginger smoothie
Spinach, firm green banana, coconut milk, ground flax, fresh ginger.5 minView recipe →Lunch
Salmon, butternut & kale warm bowl
Flaked leftover salmon over roasted butternut and kale, garlic oil, pumpkin seeds.8 minView recipe →Dinner
Grilled oregano chicken
Grilled chicken breasts with oregano and garlic-infused oil; carrots, parsnip and bok choy on the side.15 minView recipe →Snack
Coconut yogurt + raspberries
Half a cup of coconut yogurt, raspberries, a dust of cinnamon.2 minView recipe →WednesdayDay 3
BreakfastSweet-potato & turkey herb hash
Diced sweet potato (small), ground turkey, kale, green-onion tops, garlic oil.15 minView recipe →Lunch
Chicken lettuce cups
Leftover chicken in lettuce with cucumber, radish and herb-lime dressing.8 minView recipe →Dinner
Pan-seared scallops
Seared scallops finished with lemon and parsley, over silky parsnip-coconut puree with wilted spinach.15 minView recipe →Snack
Orange & pumpkin seeds
One orange, segmented, with a small handful of pumpkin seeds.2 minView recipe →ThursdayDay 4
BreakfastCoconut yogurt & kiwi bowl
Coconut yogurt, 2 small kiwis, toasted tiger nuts, pinch of cinnamon.4 minView recipe →Lunch
Turkey hash over watercress
Leftover hash on a bed of watercress with avocado and lemon.6 minView recipe →Dinner
Rosemary lamb chops, celeriac mash
Quick-seared lamb with celeriac-coconut mash and sauteed chard.25 minView recipe →Snack
Strawberries & coconut yogurt
A few sliced strawberries folded through coconut yogurt.2 minView recipe →FridayDay 5
BreakfastCassava-flour pancakes, maple & berries
Cassava + tapioca flour bound with a chia egg, coconut milk; tiny maple drizzle, blueberries.15 minView recipe →Lunch
Lamb & radicchio salad
Leftover lamb with radicchio, cucumber, mint, garlic oil and lemon.8 minView recipe →Dinner
Cod with preserved lemon & basil
Cod loin in garlic-infused oil with preserved lemon and basil; zucchini and green beans alongside.20 minView recipe →Snack
Carrot sticks + avocado-chive dip
Veggie sticks with a quick mashed-avocado dip.4 minView recipe →SaturdayDay 6
BreakfastGrilled salmon with basil & lemon
Grilled salmon with dried basil and lemon over wilted spinach, sliced avocado.20 minView recipe →Lunch
Big market salad
Lettuce, radicchio, fennel, cucumber, hearts of palm, chicken, pumpkin seeds, garlic vinaigrette.12 minView recipe →Dinner
Bison steak & cassava fries
Seared bison with baked cassava fries and sauteed green beans.30 minView recipe →Snack
Cantaloupe & mint
Half-cup cantaloupe with torn mint.2 minView recipe →SundayDay 7
BreakfastPumpkin-spice chia pudding
Chia, coconut milk, canned pumpkin puree, cinnamon & clove. Make-ahead.5 minView recipe →Lunch
Whole roast chicken & vegetables
A whole roast chicken with carrots, parsnips and Brussels sprouts — cook extra for the week.70 minView recipe →Dinner
Salmon with roasted lemon & dill
Salmon roasted with lemon and a bunch of dill, over roasted butternut and kale.20 minView recipe →Snack
Grapes & pumpkin seeds
One cup of grapes with a few pumpkin seeds. Prep chia jars for the week.3 minView recipe →