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.
Asian-Inspired Fragrant & light — coconut-ginger fish, lemongrass pork, shrimp & bok choy
MondayDay 1
BreakfastTropical smoothie bowl
Pineapple, coconut milk, spinach, flax, green banana; topped with pumpkin seeds.6 minView recipe →Lunch
Ginger-lime poached chicken & daikon noodles
Poached chicken over daikon & cucumber ribbons, herbs, lime.12 minView recipe →Dinner
Coconut-ginger fish stew
Cod simmered in coconut milk with bok choy, zucchini, lemongrass & lime.25 minView recipe →Snack
Coconut yogurt + pineapple
Coconut yogurt with diced pineapple and mint.2 minView recipe →TuesdayDay 2
BreakfastSavory greens & fish bowl
Sauteed greens topped with leftover fish, avocado, lime.8 minView recipe →Lunch
Fish stew + green beans
Reheated stew rounded out with steamed green beans.6 minView recipe →Dinner
Lemongrass-ginger pork wraps
Quick pork mince with water chestnuts & carrot in lettuce cups.20 minView recipe →Snack
Kiwi & tiger nuts
2 small kiwis with a few tiger nuts.2 minView recipe →WednesdayDay 3
BreakfastPineapple-coconut chia pudding
Chia + coconut milk + crushed pineapple, cinnamon. Make-ahead.5 minView recipe →Lunch
Pork wraps + cucumber
Leftover lemongrass pork with extra cucumber and herbs.6 minView recipe →Dinner
Sautéed shrimp
Shrimp sautéed in olive oil, over roasted spaghetti squash with bok choy and ginger.10 minView recipe →Snack
Mandarin & pumpkin seeds
2 mandarins, small handful of pumpkin seeds.2 minView recipe →ThursdayDay 4
BreakfastGreen-banana coconut porridge
Mashed green plantain cooked with coconut milk, cinnamon & chia; berries on top.12 minView recipe →Lunch
Shrimp & watercress salad
Leftover shrimp over watercress & cucumber, lime-ginger dressing.8 minView recipe →Dinner
Sticky maple-ginger chicken wings
Chicken wings glazed with maple, fresh ginger and coconut aminos; steamed greens alongside.65 minView recipe →Snack
Coconut yogurt + blueberries
Half cup yogurt, 20 blueberries.2 minView recipe →FridayDay 5
BreakfastStrawberry-coconut smoothie
Strawberry, coconut milk, spinach, flax, green banana.5 minView recipe →Lunch
Chicken over fennel & radicchio
Sliced leftover chicken on a crisp fennel-radicchio salad.8 minView recipe →Dinner
Roasted cod loin
Cod loin roasted with olive oil, salt and pepper; bok choy and a ginger-scallion drizzle alongside.15 minView recipe →Snack
Dragon fruit & pumpkin seeds
One dragon fruit with pumpkin seeds.3 minView recipe →SaturdayDay 6
BreakfastSweet-potato & turkey hash, ginger
Small sweet potato, turkey, ginger and greens.15 minView recipe →Lunch
Big crunch bowl
Lettuce, cucumber, carrot ribbons, herbs, chicken or shrimp, garlic-lime dressing, pumpkin seeds.12 minView recipe →Dinner
Coconut-curry chicken
Coconut milk + curry powder + turmeric + ginger with zucchini & green beans over a little taro.30 minView recipe →Snack
Honeydew & mint
Half cup honeydew, torn mint.2 minView recipe →SundayDay 7
BreakfastPineapple-coconut chia pudding
Make-ahead jar to start the new rotation.5 minView recipe →Lunch
Simple roast chicken
A whole chicken cut into pieces and roasted with olive oil, salt and pepper — cook extra for the week; bok choy on the side.65 minView recipe →Dinner
Coconut-curry or fresh fish + butternut
Finish leftover curry or quick-grill fish with roasted butternut.25 minView recipe →Snack
Grapes & pumpkin seeds
One cup grapes, pumpkin seeds.2 minView recipe →