02
Menu
Four weekly menus that rotate across the season.
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.
Week 1→Week 2→Week 3→Week 4↻repeat ×3, then Week 1 once more
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
Seared sockeye salmon, garlicky greens
Pan-seared salmon with green beans & zucchini sauteed in garlic-infused EVOO + dill.
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
Ginger-turmeric chicken sheet pan
Chicken thighs with carrots & parsnip, bok choy on the side. Mostly hands-off.
30 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
Seared scallops, parsnip puree
Scallops over silky parsnip-coconut puree with wilted spinach. Restaurant-worthy.
25 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
Parchment-baked cod
Cod baked in parchment with lemon, dill, zucchini & green beans.
20 minView recipe →Snack
Carrot sticks + avocado-chive dip
Veggie sticks with a quick mashed-avocado dip.
4 minView recipe →SaturdayDay 6
BreakfastSalmon over wilted spinach + avocado
Pan-warmed salmon on garlicky spinach, sliced avocado.
10 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
Sunday roast chicken & roots
Roast a batch of chicken with carrots & herbs — cook extra for the week.
60 minView recipe →Dinner
Salmon & roasted butternut bowl
Salmon over butternut and kale, garlic oil, lemon.
25 minView recipe →Snack
Grapes & pumpkin seeds
One cup of grapes with a few pumpkin seeds. Prep chia jars for the week.
3 minView recipe →