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.
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
Foil-baked lemon salmon with dill
Salmon baked in foil with lemon and dill; a green-bean salad alongside.45 minView recipe →Dinner
Lemon & rosemary chicken
Chicken breasts with lemon, rosemary and leek greens; fennel and carrots braised in garlic-infused oil alongside.40 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
Roasted shrimp
Shrimp roasted in olive oil with salt and pepper; fennel and green-onion tops in a little coconut milk on the side.12 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 & rosemary roast chicken
A whole chicken roasted with orange zest and rosemary; celeriac mash and spinach alongside.60 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
Lemon roasted chicken
Sunday roast — a whole chicken with lemon; reserve plenty for lunches.1 hr 40 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 →