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
Light & Fresh Fresh & quick — herb meatballs, salmon cakes, scallops and big garden bowls
MondayDay 1
BreakfastBerry-coconut smoothie
Mixed berries, coconut milk, spinach, flax, green banana.
5 minView recipe →Lunch
Chopped garden salad
Lettuce, cucumber, carrot, radish, herbs, chicken, pumpkin seeds, avocado, garlic-lime dressing.
12 minView recipe →Dinner
Lemon-herb baked cod
Cod baked with roasted zucchini & green beans, dill.
20 minView recipe →Snack
Coconut yogurt + blueberries
Half cup yogurt, 20 blueberries.
2 minView recipe →TuesdayDay 2
BreakfastKiwi chia pudding
Chia, coconut milk, kiwi, cinnamon. Make-ahead.
5 minView recipe →Lunch
Cod over watercress & fennel
Flaked leftover cod, garlic vinaigrette.
6 minView recipe →Dinner
Turkey herb meatballs, zoodles
Chia/arrowroot-bound turkey meatballs over zucchini noodles, garlic oil & basil.
25 minView recipe →Snack
Strawberries & pumpkin seeds
Sliced strawberries, pumpkin seeds.
2 minView recipe →WednesdayDay 3
BreakfastSweet-potato & beef hash
Small sweet potato, ground beef, greens.
15 minView recipe →Lunch
Meatballs over spaghetti squash
Leftover meatballs on roasted spaghetti squash, herbs.
8 minView recipe →Dinner
Seared scallops, cucumber-fennel salad
Scallops with a crisp salad and a little mashed taro.
25 minView recipe →Snack
Coconut yogurt + raspberries
Half cup yogurt, raspberries.
2 minView recipe →ThursdayDay 4
BreakfastGreen ginger smoothie
Spinach, green banana, coconut milk, flax, ginger.
5 minView recipe →Lunch
Scallops or chicken over garden salad
Big leafy bowl with leftover protein.
8 minView recipe →Dinner
Ginger-herb chicken kebabs
Chicken, zucchini & carrot skewers, garlic oil, over sauteed greens.
25 minView recipe →Snack
Mandarin & tiger nuts
2 mandarins, a few tiger nuts.
2 minView recipe →FridayDay 5
BreakfastCoconut yogurt parfait
Yogurt, blueberries, toasted pumpkin seeds.
4 minView recipe →Lunch
Chicken kebab + radicchio salad
Leftover kebab meat over radicchio & cucumber.
6 minView recipe →Dinner
Salmon cakes
Salmon bound with arrowroot + chia + herbs + green-onion tops; pan-seared with cucumber salad.
25 minView recipe →Snack
Pineapple & mint
Half cup pineapple, torn mint.
2 minView recipe →SaturdayDay 6
BreakfastSalmon cakes over greens + avocado
Leftover cakes on a savory greens bowl.
8 minView recipe →Lunch
Big market salad
Endive, watercress, cucumber, fennel, hearts of palm, chicken, pumpkin seeds.
12 minView recipe →Dinner
Maple-sage pork tenderloin
Roast tenderloin with a tiny maple-sage glaze, carrots & parsnip, chard.
30 minView recipe →Snack
Honeydew & mint
Half cup honeydew.
2 minView recipe →SundayDay 7
BreakfastPumpkin-spice chia pudding
Make-ahead jar to begin again.
5 minView recipe →Lunch
Roast chicken + roots batch
Sunday roast for the week's lunches.
60 minView recipe →Dinner
Whole fish or chicken + butternut & kale
Simple roast to close the cycle.
30 minView recipe →Snack
Grapes & pumpkin seeds
One cup grapes, pumpkin seeds.
2 minView recipe →