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.
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
Scallops with lemon
Sea scallops seared in olive oil, lemon wedges to finish; a cucumber-fennel salad alongside.15 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
Chicken paillard
Thin, quick-seared chicken breast over a garden salad with lemon and olive oil.10 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
Cilantro-lime chicken
Chicken breasts marinated in cilantro, lime and garlic-infused oil, then grilled — cook extra for the week's lunches.2 hr 25 minView recipe →Dinner
Chicken thighs with lemon-lime herb mojo
Roasted chicken thighs in a lemon-lime, cilantro and parsley mojo; roasted butternut and kale alongside.45 minView recipe →Snack
Grapes & pumpkin seeds
One cup grapes, pumpkin seeds.2 minView recipe →