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
Comfort Classics Hearty & classic — saffron shrimp, no-wine beef stew, orange-glazed chicken
MondayDay 1
BreakfastCoconut yogurt parfait
Coconut yogurt layered with raspberries, toasted pumpkin seeds, cinnamon.
4 minView recipe →Lunch
Salmon & green-bean salad
No potato, tomato or egg — seared salmon, green beans, lettuce, radish, hearts of palm, herb-garlic vinaigrette.
12 minView recipe →Dinner
Herb-roasted chicken, braised fennel
Thyme-rosemary-sage chicken thighs with fennel & carrots braised in garlic oil.
30 minView recipe →Snack
Avocado-cucumber, lemon & chives
Quick chilled bite.
3 minView recipe →TuesdayDay 2
BreakfastSweet-potato & pork herb hash
Small sweet potato, ground pork, herbs, green-onion tops.
15 minView recipe →Lunch
Chicken over watercress & fennel
Leftover chicken, garlic-oil vinaigrette.
6 minView recipe →Dinner
Saffron shrimp
Shrimp poached in coconut milk with saffron, fennel & green-onion tops.
18 minView recipe →Snack
Coconut yogurt + strawberries
Half cup yogurt, sliced strawberries.
2 minView recipe →WednesdayDay 3
BreakfastBlueberry chia pudding
Chia, coconut milk, blueberries, cinnamon. Make-ahead.
5 minView recipe →Lunch
Sardine & greens plate
Tinned sardines over watercress, cucumber, lemon, garlic oil.
6 minView recipe →Dinner
No-wine beef stew
Beef braised with carrots, turnip, parsnip, thyme & bay in rich stock.
35 minView recipe →Snack
Orange & pumpkin seeds
One orange, pumpkin seeds.
2 minView recipe →ThursdayDay 4
BreakfastGreen ginger smoothie
Spinach, green banana, coconut milk, flax, ginger.
5 minView recipe →Lunch
Beef braise + sauteed chard
Reheated braise with quick-wilted chard.
6 minView recipe →Dinner
Pan-fried cod, lemon & parsley
Pan cod with garlic oil, lemon & parsley; zucchini & green beans.
20 minView recipe →Snack
Kiwi & tiger nuts
2 kiwis, a few tiger nuts.
2 minView recipe →FridayDay 5
BreakfastCassava crepes, lemon & maple
Thin cassava crepes (chia-bound), lemon, a little maple, blueberries.
15 minView recipe →Lunch
Salmon & shaved fennel
Salmon over fennel & watercress, garlic vinaigrette.
8 minView recipe →Dinner
Orange-glazed chicken thighs
Pan-roasted chicken with a light orange-thyme glaze, celeriac mash, spinach.
30 minView recipe →Snack
Coconut yogurt + raspberries
Half cup yogurt, raspberries.
2 minView recipe →SaturdayDay 6
BreakfastSardines/salmon over greens + avocado
Protein-rich savory start.
8 minView recipe →Lunch
Big house salad
Radicchio, endive, fennel, cucumber, hearts of palm, chicken, pumpkin seeds.
12 minView recipe →Dinner
Lamb shoulder braise, rutabaga mash
Rosemary lamb braised with carrots & parsnip over rutabaga mash.
35 minView recipe →Snack
Cantaloupe & mint
Half cup cantaloupe.
2 minView recipe →SundayDay 7
BreakfastPumpkin-spice chia pudding
Make-ahead jar for the week.
5 minView recipe →Lunch
Roast chicken + root veg batch
Sunday roast; reserve plenty for lunches.
60 minView recipe →Dinner
Whole roasted fish or chicken + butternut
Simple roast with butternut & kale.
30 minView recipe →Snack
Grapes & pumpkin seeds
One cup grapes, pumpkin seeds.
2 minView recipe →