Metabolic Jumpstart Meal Plan

PREP & MENU OUTLINE

Welcome to your jumpstart recipe guide! All the meals you’ll see here were written and developed by Calibrate Food Expert Stephanie Middleberg, MS, RD, CDN not just for our Metabolic Jumpstart , but also to be simple to make, easy to adjust (so if there’s an ingredient you don’t like or are out of, swap it!), and delicious to eat in your everyday life. So setup is as easy as possible, your meal plan shopping list is right here and if you’re looking for any specific brand suggestions, our general Calibrate Shopping List is here.

It’s not important to stick to this exact menu. We’ve linked to our Metabolic Jumpstart Recipe Bank and also our Metabolic Jumpstart Smoothies. There you’ll find a whole range of other options you can switch in—and if you want to weave in your own ideas, that’s something we very much encourage.

When you’re not at home, you can always lean on our Metabolic Jumpstart Dining Out Guide, and you’ll find more general strategies in our Dining Out Guide.

Under each meal, we’ve signaled whether it’s gluten-free (GF), dairy-free (DF), or vegan (V). In general, these meals are also pretty simple to flex into those diets with some swaps or, again, you can choose a substitute from the recipe bank.

All our meals were created with the idea that you’d also be snacking. In the interest of not being so structured we drive you crazy, we haven’t included those in the plan. Instead, you can pull from our Healthy Snack List, which includes both ideas and easy-to-assemble options. Aim for ~2 snacks per day.

Lastly, each morning, wake up and have a cup of warm or hot water with a squeeze of lemon to hydrate and start the day on the right foot. Also, drink one full glass of water before any food or caffeine. If you drink coffee or tea, try to stick to a small size (8-10 ounce max per day). Throughout the day, remember to drink half of your body weight in ounces. Use the rubber band trick to help you remember where you are. And always, after your dinner, have another hot water with lemon. Now, let’s get started!

DAY 0 (Night before you begin)

Prep
● If you would prefer, you can prep the quinoa for tomorrow’s breakfast the night before, and reheat in the morning.
● The chickpea mash for lunch may also be made the night before.

● Cut bananas in half and freeze.
● If making homemade-- prep hummus, dukkah, and vinaigrette.

DAY 1: Warm water with lemon upon waking & before bed.
Today’s Menu
● Microwave Cinnamon Vanilla Breakfast Quinoa
● Chickpea Mash Lettuce Wrap
● Simple Sumac Baked Fish + Greens
Tomorrow’s Prep
● Make chickpea salad for lunch tomorrow.
● Make lentils ahead of time for dinner, if desired.

Microwave Cinnamon Vanilla Breakfast Quinoa GF DF V

Makes 1 serving

¼ cup quinoa

½ cup cold water

¼ teaspoon cinnamon, plus more for garnish

1 teaspoon coconut oil

½ cup blueberries

½ teaspoon pure vanilla extract (optional)

Place quinoa in water and rinse well. Drain quinoa, then place in a microwave-safe bowl and stir in cold water, cinnamon, and coconut oil. Microwave on high for 4 minutes. Stir and microwave for 3 more minutes. Remove from microwave, cover with foil, and let sit for 2 minutes. Fluff quinoa and top with a dash of cinnamon and blueberries.

Chickpea Mash Lettuce Wrap GF DF V

Makes 1 serving

½ (15-ounce can) of chickpeas, drained and rinsed (keep the other half for lunch tomorrow)

2 stalks celery, sliced

2 large carrots, diced

¼ cup scallions, sliced

2-3 tablespoons hummus or tahini

1 tablespoon Dijon mustard

Salt and pepper

Pinch of garlic powder

Juice of ½ lemon

Butter lettuce or romaine lettuce leaves

Place the chickpeas in a medium bowl and roughly mash with a fork. Add remaining ingredients, except the lettuce, and combine. Taste for seasoning, and adjust as necessary. Serve with butter lettuce leaves as a “wrap” or on top of romaine as a “taco.”

Simple Sumac Baked Fish GF DF

Makes 1 serving

½ tablespoon olive oil, plus more for coating parchment paper

½ lemon, sliced

½ tablespoon sumac

¼ teaspoon coriander

1 teaspoon thyme

1 clove garlic, pressed

½ tablespoon lemon juice

Sea salt and pepper

1 4-6 ounce halibut fillet (or white fish of your choice)

Red pepper flakes (optional)

Preheat the oven to 375°F. On a rimmed baking sheet, fold one large piece of parchment paper in half. Put a bit of olive oil in the center of the parchment paper where the fish will be placed. Lay lemon slices on the oiled part of the parchment paper.

Combine spices, garlic, salt, lemon juice, and olive oil in a small bowl. Mix to form a paste. Place the halibut on top of the lemon slices. Season the fish with salt, pepper, and red pepper flakes (if desired). Place the spice paste on top of the fillet, and spread evenly over fish. Fold the top of the parchment over the top of the fish, and folding from one side to the other, crimp the two halves of the parchment together.

Bake for 12-15 minutes, until done. When ready to serve, unfold the package and slide the halibut onto a plate with a spatula. Serve with 2-3 cups of greens of choice (romaine, mixed greens, arugula, etc.) and 1-2 tablespoons simple dressing.

DAY 2: Warm water with lemon upon waking & before bed.
Today’s Menu
● Chia Carrot Smoothie
● Chickpea Salad + Greens
● Lentils with Soft Eggs and Dukkah
Tomorrow’s Prep

● Make chia pudding.
● Make lentil salad ahead of time, if desired.

Chia Carrot Smoothie GF DF* V

Makes 1 serving

1 Medjool date

1 medium carrot, peeled and cut into chunks

1 cup milk (ideally whole) or dairy-free milk of choice (almond, coconut, etc.)*

½ frozen banana

1⁄4 teaspoon cinnamon

2 tablespoon chia seeds

Combine all ingredients in a blender. Process until smooth.

Chickpea Salad GF DF

Makes 1 serving

½ (15-ounce) can of chickpeas, drained and rinsed (left over from previous day)

1 scallion, thinly sliced

½ cup cherry tomatoes, quartered

1 tablespoon chopped fresh basil

1 tablespoon chopped fresh chives

Salt and pepper

1 tablespoon olive oil

1 tablespoon red wine vinegar

1 clove garlic, minced or pressed

½ lime, juiced and zested

2-3 cups greens of choice

Salad dressing (optional)

In a large bowl, combine the chickpeas, scallions, tomatoes, basil, and chives. Toss with salt and pepper. In a small, sealable container, combine the oil, vinegar, garlic, lime juice, and zest. Cover and shake well to combine. Pour the liquid over the chickpeas and toss well to coat. Cover and refrigerate for at least 30 minutes before eating.

Serve with 2-3 cups of greens of choice (romaine, mixed greens, arugula, etc.) plus 1-2 tablespoons dressing (if desired).

Lentils with Soft Eggs and Dukkah GF DF V

Makes 1 serving (Note: Use the lentils for dinner tonight and lunch tomorrow.)

1 cup dried French Le Puy lentils (or purchase pre-cooked, and rinse and heat)

2 bay leaves

1 clove garlic, smashed

¼ teaspoon dried oregano

¼ teaspoon sea salt

Rinse lentils well and place in a saucepan with bay leaves, garlic, and oregano. Cover with water by 2 inches and ¼ teaspoon sea salt. Bring to a boil, reduce the heat to low and simmer until the lentils are tender (20-25 minutes). Drain and separate into two 1-cup servings, reserving one cup for tomorrow’s lunch.

For dinner dish:

2 eggs (soft boiled, as below, or fried)

1-2 cups arugula

1-2 tablespoons salad dressing (optional)

1 tablespoon dukkah

Toss arugula with dressing. Plate salad and 1 cup lentils (warmed, if preferred).

To soft boil eggs, bring water to boil. Gently lower eggs into the pot. Reduce heat so water is rapidly simmering. Cook eggs for about 6 minutes. Remove eggs and run under cold water. Peel eggs and place on top of lentils. Sprinkle with dukkah seasoning.

DAY 3: Warm water with lemon upon waking & before bed.
Today’s Menu
● Blueberry Chia Pudding
● 5-Minute Lentil Salad
● Shrimp Stir-Fry with Wok Veggies
Tomorrow’s Prep
● Make overnight oats.
● Make quinoa, per container directions. If using microwave package, you may also prep lunch ahead of time (just let cool before assembling).

Blueberry Chia Pudding GF DF V

Makes 1 serving

½ ripe banana

2 tablespoons chia seeds

¼ teaspoon cinnamon

¾ cup almond milk or nut milk of choice

¼ teaspoon pure vanilla extract (optional)

¼ cup blueberries

In a small bowl, mash the banana and stir in the chia seeds and cinnamon. Add the almond milk, blueberries, and vanilla. Stir well to combine. Cover and refrigerate overnight.

5-Minute Lentil Salad GF DF V

Makes 1 serving

1 cup lentils (cooked from yesterday)

½ cup cherry tomatoes, halved

1 tablespoon chives, chopped

1 tablespoon basil, chopped

1-2 tablespoons salad dressing

Salt and pepper

2 cups greens of choice

Combine ingredients in a medium bowl and toss well. Serve over 2 cups greens.

Shrimp Stir-Fry with Wok Veggies GF DF

Makes 1 serving

4 ounce raw shrimp, peeled and deveined, or 5 large cooked shrimp

Salt and pepper

¼ cup coconut aminos or low-sodium soy sauce

2 tablespoons white wine vinegar

¼ cup low-sodium vegetable broth

3 tablespoons coconut oil

1 tablespoon fresh ginger

2 cloves garlic

1 bell pepper, sliced

1 onion, sliced

1 zucchini, sliced

1 cup broccoli florets

2-3 baby bok choy, stem trimmed and leaves separated

If using raw shrimp, season with salt and pepper and set aside. In a bowl, combine the coconut aminos, vinegar, and stock; set aside. Heat 2 tablespoons coconut oil in a skillet or wok over medium heat. Add the ginger and garlic to skillet and cook 1-2 minutes. Add the bell pepper, onion, zucchini, and broccoli to the skillet; cook until soft, 5-6 minutes. Pour the veggie stock mixture into the skillet and bring to a simmer. Add in the bok choy and cook for another 4-5 minutes. Remove vegetables from pan, and set aside two portions: half for dinner and half for lunch tomorrow. Add 1 tablespoon coconut oil to skillet. Add shrimp and cook 1-2 minutes per side. If using cooked shrimp, toss shrimp with dinner portion of vegetables.

DAY 4: Warm water with lemon upon waking & before bed.

Today’s Menu
● Overnight Oats
● Wok Veggies with Quinoa + Avocado
● Burger of Choice (Veggie, Salmon, or Turkey) + Sumac Carrot “Fries”
Tomorrow’s Prep
● Cook sweet potato, let cool and set aside for lunch tomorrow.
● Buy remaining items.

Overnight Oats GF DF V

Makes 1 serving

½ ripe banana

2 tablespoon chia seeds

¼ teaspoon cinnamon

½ cup oats (use gluten-free oats for gluten-free)

¾ cup almond milk

¼ teaspoon pure vanilla extract (optional)

¼ cup blueberries

In a small bowl, mash the banana and stir in the chia seeds and cinnamon. Add the oats, almond milk, blueberries and vanilla. Stir well to combine. Cover and refrigerate overnight.

Wok Veggies with Quinoa + Avocado GF DF

Makes 1 serving

Leftover wok veggies (reserved portion from last night)

¼-½ avocado (reserve leftover avocado for lunch tomorrow)

1 cup cooked quinoa (see below) or portioned from microwave pre-made container

Rinse ⅓ cup quinoa, and then mix with ⅔ cup water in a small saucepan. Bring to a boil, and then turn down heat to medium. Cover and simmer for 15 minutes. If there is a bit of liquid at bottom of pan after 15 minutes, remove from heat but leave covered for 5 more minutes. Combine all ingredients.

Burger of Choice + Sumac Carrot “Fries” GF DF V*

Makes 1 serving

1 (4-ounce) burger of choice (salmon, turkey, or veggie)*

6 large carrots, ends removed

2 tablespoons olive oil

¼ teaspoon sumac

Pinch of salt and pepper

For carrot “fries,” preheat the oven to 425°F. Line a baking sheet with parchment paper. Slice carrots lengthwise into thin “fry” shapes. Add olive oil, sumac, and salt to a medium bowl. Toss carrot fries in oil mixture until well coated. Place fries on parchment-lined sheet. Cook fries for 10 minutes, then flip. Increase oven heat to 450°F and cook for another 10 minutes (or until crispy). Let cool. Note: depending on the size of the carrots, you may have leftovers.

Cook burger on the stovetop over medium heat or on the grill (if salmon or turkey) until done. If using veggie burger(s), cook according to package directions.

DAY 5: Warm water with lemon upon waking & before bed.

Today’s Menu
● Green Smoothie
● Stuffed Vegetarian Sweet Potato
● Vegetarian Bibimbap with Cauliflower “Rice”

Tomorrow’s Prep

● None

Green Smoothie GF DF V

Makes 1 serving

½ frozen banana

2 tablespoons chia seeds

1 cup nut milk of choice

1 cup spinach or kale, fresh or frozen

1 Medjool date, pitted

Combine all ingredients in a blender. Process until smooth.

Stuffed Vegetarian Sweet Potato GF DF V

Makes 1 serving

Cooking spray

1 sweet potato, scrubbed and dried

Filling (if you do not have all of the spices, you may use what you have):

2 Portobello mushroom caps

¼ yellow onion, chopped

1 tablespoon olive oil

1 teaspoon chili powder

Pinch of cayenne pepper

1 teaspoon smoked paprika

½ teaspoon dried oregano

½ teaspoon cumin

½ teaspoon coriander

¼ teaspoon salt

Toppings:

Salsa or Pico de Gallo

¼-½ avocado

Lime wedge

Preheat the oven to 400°F. Line a baking sheet with parchment paper and spray it lightly with cooking spray. Pierce potato 2 or 3 times with a fork, place on the lined tray, and bake for 50 minutes to 1 hour. Larger potatoes may need up to 1 hour and 15 minutes to cook. You may also choose to microwave the sweet potato. Place pierced potato on a microwave-safe plate. Cover plate and potato tightly with plastic wrap. Microwave on high for 5-8 minutes, or until sweet potato is soft. Remove carefully and place sweet potato in foil for 10 minutes.

Wash the mushroom caps and pat dry. Remove the stems. Use a spoon to remove the dark gills from the underside. Finely chop the mushroom caps. Heat 1 tablespoon olive oil in a medium pan over medium heat. Add spices and salt, cook for 2 minutes. Add mushrooms and onions. Cook for 10-12 minutes.

Slice the potato in half, and top with mushroom mixture. Add toppings of choice: Pico de Gallo, avocado, or lime wedge.

Vegetarian Bibimbap with Cauliflower “Rice” GF DF

Makes 1 serving

1 cup cauliflower florets (½ one large head) or pre-prepared cauliflower rice

3 tablespoons coconut or olive oil

1 red onion, sliced

4 cloves garlic, minced

Salt

¼ cup low-sodium vegetable broth

1 tablespoon minced ginger

1 small red chili, thinly sliced

1 large carrot, julienned

½ red bell pepper, stemmed, seeded, and diced

2 eggs

Pulse cauliflower florets in a food processor until finely chopped, or use pre-prepared cauliflower rice. Heat 1 tablespoon coconut oil in a large skillet over medium heat. Add ½ sliced red onion and 2 minced cloves of garlic and cook for approximately 6 minutes, or until onions are softened. Add cauliflower and season with salt. Stir in vegetable broth and steam, covered, until broth has evaporated (about 6 minutes). Transfer to a bowl and cover.

Wipe pan and heat 1 tablespoon oil over medium-high heat. Add remaining red onion and cook for about 5 minutes. Add the rest of the garlic, ginger, and chili and cook 1 minute. Add carrot and bell pepper and cook, stirring, about 5 minutes. Top cauliflower rice with vegetables, and set aside. Wipe pan and heat 1 tablespoon oil over medium-high heat. Add eggs, and fry. When cooked, put on top of cauliflower rice and vegetables.
DAY 6: Warm water with lemon upon waking & before bed.
Today’s Menu
● Banana Cinnamon Paleo Pancakes with Blueberry “Syrup”
● Cucumber Tuna Boat
● Sheet Pan Miso Salmon

Tomorrow’s Prep

● None

Banana Cinnamon Paleo Pancakes with Blueberry “Syrup” GF DF

Makes 1 serving

1 banana

2 eggs

Pinch of cinnamon

1 teaspoon vanilla extract

Coconut oil or cooking spray

¼ cup frozen blueberries

Mash one banana in a bowl until smooth. Add eggs, cinnamon, and vanilla extract to banana and mix well. Heat a large sauté pan or griddle over medium heat. Spray with cooking spray or coat with coconut oil. Add about 2 tablespoons of the mixture to the pan to form “pancakes”. Cook for about 1-2 minutes on each side, until egg is well cooked. Place the frozen blueberries in a microwave safe bowl and cover with saran wrap. Microwave until warm (1-1 ½ minutes) then mash to make a “syrup”. Serve pancakes with blueberry syrup.

Cucumber Tuna Boat GF DF

Makes 1 serving

½-1 large cucumber

1 (4-ounce) can tuna or salmon

1 stalk celery, chopped

1 small shallot, minced

½ tablespoon Dijon mustard

1 teaspoon hot sauce of choice

Pinch of garlic powder

Pinch of salt and pepper

Greens of choice

Slice cucumber in half lengthwise. Use a spoon to scoop out the seeds in the middle, creating your boat. Combine the remaining ingredients in a bowl and mix well. Add additional seasonings as needed. Scoop the salad into the cucumber boat and enjoy. If desired, serve with 2-3 cups of greens of choice (romaine, mixed greens, arugula, etc.) and 1-2 tablespoons simple dressing.

Sheet Pan Miso Salmon DF

Makes 2 servings (reserve 1 for lunch tomorrow)

1 delicata squash (or 1 pound squash of choice), halved and seeded

1 small head cauliflower, cut into florets

1 red onion, cut into 8 wedges

5 tablespoons olive oil

Salt and pepper

2 (4-ounce) salmon fillets

½ cup pumpkin seeds

Juice of 1 small orange

2 tablespoons fresh lime juice

2 tablespoons rice vinegar

2 tablespoons white miso

2 small serrano chilies, sliced into thin rings

Preheat the oven to 425°F. Scoop out flesh from squash. Cut squash lengthwise into 1-inch strips and then crosswise into 1-inch pieces. Toss squash, cauliflower, onion, and 3 tablespoons olive oil on a large, rimmed baking sheet. Season with salt and pepper. Roast on top rack, tossing occasionally, until all vegetables are browned all over and tender, 25-30 minutes.

Reduce oven temperature to 300°F. Drizzle salmon with oil, then season with salt. Push vegetables to one side of baking sheet, then place salmon on the other side. Spread pumpkin seeds on a small, rimmed baking sheet. Bake salmon and vegetables on lower rack (until salmon is just firm in center and opaque) and pumpkin seeds on top rack until golden, both about 12-16 minutes.

While salmon is baking, whisk orange juice, lime juice, vinegar, miso and 2 tablespoons oil in a small bowl until miso dissolves. Stir in chilies; season with salt.

Arrange half the vegetables and one salmon fillet on a plate. Drizzle with half the dressing and half the pumpkin seeds. Place the other portion in an airtight container in refrigerator for lunch tomorrow.

DAY 7: Warm water with lemon upon waking & before bed.

Today’s Menu
● Veggie Scramble
● Leftover Miso Salmon + Greens
● Dukkah Baked Chicken with Sautéed Spinach

Tomorrow’s Prep

Make 3 eggs in muffin tins (2 for breakfast tomorrow, 1 as an optional snack for the following day).
Prep Italian white bean and tuna salad if you prefer to have a grab-and-go lunch option. Otherwise, feel free to put it together tomorrow.

Veggie Scramble GF DF

Makes 1 serving

1 cup veggies of choice: broccoli, onions, spinach, tomato, peppers, mushrooms, etc.

Olive oil, coconut oil, or cooking spray of choice

2 eggs

Salt and pepper

In a large skillet, gently sauté veggies of choice in a small amount of olive or coconut oil. When vegetables are lightly brown, set vegetables aside and wipe out pan. Crack eggs into a small bowl and use a fork to scramble. Spray or coat pan as desired with oil (if needed), add eggs. Cook eggs until soft, then add vegetables and stir until eggs are cooked thoroughly.

Leftover Miso Salmon + Greens DF

Makes 1 serving

Serve leftover miso salmon and vegetables as is, or over 2 cups of greens with simple vinaigrette.

Dukkah Baked Chicken with Sautéed Spinach GF DF

Makes 1 serving

Dukkah Baked Chicken:

2 tablespoons dukkah

1 teaspoon olive oil

Juice of ½ lemon

1 boneless chicken breast

Sautéed Spinach:

½ pound fresh spinach (baby or regular), pre-washed

1 clove garlic, minced or pressed

1 tablespoon olive oil

Salt and pepper to taste

Preheat the oven to 350°F. Combine the dukkah, oil, and lemon juice in a small bowl. Coat the chicken breast with the mix. Bake 30-45 minutes, depending on the size of the chicken breast.

To make the spinach, heat the olive oil in a deep pan or large pot. Once heated, add minced garlic and stir (do not let the garlic burn). Add spinach and toss to coat. Cover and adjust to very low heat. Let the spinach steam, untouched for 5 minutes. Remove lid and add salt and pepper to taste. Stir and serve.

DAY 8: Warm water with lemon upon waking & before bed.

Today’s Menu

2 Eggs in Muffin Tins
Italian White Bean and Tuna Salad + Sliced cucumbers and greens of choice
Easy Sheet Pan Roast Chicken Thighs + Oven Roasted Turmeric Cauliflower

Tomorrow’s Prep

Cut up 2 bananas and freeze for tomorrow and day 13 smoothies.
Optional: make quick and easy green smoothie and refrigerate overnight for a grab and go breakfast.

Eggs in Muffin Tin GF DF

Makes 1.5 servings (2 eggs for breakfast, 1 for snack option)

3 tablespoons finely chopped bell pepper

3 tablespoons sliced shallots or green onions

3 eggs

Salt and pepper

Preheat the oven to 350°F and spray 3 muffin cups with cooking spray. Place 1 tablespoon each of bell pepper and shallot in each muffin cup. Whisk the 3 eggs in a small bowl with salt and pepper. Pour eggs over veggie mixture and bake until set, approximately 12-15 minutes.

Italian White Bean and Tuna Salad GF DF

Makes 2 servings

3 tablespoons fresh basil leaves, torn or chopped

1 tablespoon white wine vinegar

½ teaspoon sea salt

A few grinds of black pepper

3 tablespoons unrefined, cold-pressed olive oil

4 cups mixed greens (butter lettuce, arugula, romaine lettuce)

6 cherry or grape tomatoes, halved

2 tablespoons finely diced red onion

½ cup cooked white beans, such as great northern or cannellini, drained and rinsed if canned

¼ cup capers, drained

1 (6-7 ounce) can or jar of tuna

Place the basil, vinegar, salt, pepper, and olive oil in a blender and process until smooth. Set aside. Place the greens in a salad bowl and add tomatoes, onions, white beans, and capers. Drizzle with most of the dressing and lightly toss. Flake the tuna, using a fork, and place in the middle of the salad. Drizzle the tuna with the remaining dressing.

Easy Sheet Pan Roast Chicken Thighs GF DF

Makes 4 servings (save remaining 3 for upcoming meals)

4 bone-in, skin-on chicken thighs

2 tablespoons olive oil

1 teaspoon garlic powder

1 teaspoon onion powder

Salt and pepper

1 small yellow onion, cut into chunks

1 small bunch asparagus, tough stems removed

Several sprigs fresh thyme

Preheat the oven to 400°F. Pat chicken dry and then toss in a bowl with 1 tablespoon olive oil, garlic powder, onion powder, salt, and pepper. Place onion and asparagus on a sheet pan and toss with remaining olive oil. Season with salt and pepper. Place chicken skin side up on top of vegetables and then nestle in thyme sprigs. Roast for approximately 25-30 minutes or until vegetables are crisp and browned and chicken is cooked through.

Oven Roasted Turmeric Cauliflower GF DF V

Makes 2 servings (save second serving for tomorrow)

2 cups cauliflower florets

1-2 tablespoons olive oil

½ teaspoon chili powder

¼ teaspoon turmeric

Salt and pepper to taste

Preheat the oven to 400°F. Chop the cauliflower into florets and then wash and pat dry. Make sure there is no water left. In a bowl, mix the florets along with oil, turmeric, chili powder, salt, and pepper. Grease a baking sheet and then spread the coated cauliflower evenly on the sheet. Bake for 20-25 minutes, tossing around every 10 minutes until the outside is lightly browned.

DAY 9: Warm water with lemon upon waking & before bed.

Today’s Menu

Quick and Easy Green Smoothie
Leftover Roast Chicken and Cauliflower + ½ Avocado and Greens
Baked White Fish with Tomatoes and Spinach + Lemon Chili Broccoli

Tomorrow’s Prep

Prep kale and brussels sprout salad (due to the hearty nature of the greens, you can go ahead and dress the salad and it will still keep well in the refrigerator for a few days).
Optional: hard boil 2 eggs for lunch if not eating leftover roast chicken from Monday.

Quick and Easy Green Smoothie DF* V

Makes 1 serving

1 banana, frozen

½ cup berries

1-2 handfuls of spinach

1 scoop protein powder (for DF choose a non-whey protein powder)*

1 tablespoon nut butter of choice

1 cup milk (ideally whole) or unsweetened dairy-free milk (almond, coconut, oat)*

Place all ingredients in a high-speed blender and blend until smooth.

Leftover Roast Chicken and Cauliflower + Avocado and Greens GF DF

Use 1 serving

Serve with ½ avocado and greens of choice

Baked White Fish with Tomatoes and Spinach GF DF

Makes 2 servings (save second serving for tomorrow)

2 (4-ounce) cod fillets (or flounder, halibut, grey sole), about 1 inch thick

1 cup fresh baby spinach

Sea salt and pepper

Citrus herb blend

12 cherry tomatoes, halved

4 sprigs fresh thyme

½ lemon, cut into 2 wedges

½ tablespoon extra virgin olive oil

Preheat the oven to 400°F. Cut two sheets of parchment paper, each about 12-14 inches long. Pile a handful of baby spinach leaves in the middle of each piece of parchment. Lay 1 fish fillet on each bed of spinach. Season with salt, pepper, and/or citrus blend. Scatter cherry tomatoes on and around the fish. Lay 2 sprigs of thyme over each fillet. Squeeze lemon and sprinkle a little olive oil over each piece of fish. Fold the sides of the paper inwards around the fish. Fold the top and bottom and pinch them closed, creating a neat package. Set each side by side on a baking sheet and bake for 15-20 minutes until the fish is opaque. Once done, open the packets carefully to avoid spilling the juices. You can eat straight from the packets or transfer to plates.

Lemon Chili Broccoli GF DF V

Makes 2 servings (save second serving for tomorrow)

1 head broccoli

2 tablespoons olive oil

2 large cloves garlic, minced

Salt and pepper

½ lemon, zested and juiced

1 teaspoon chili powder

Preheat the oven to 425°F. Line a baking sheet with parchment paper. In a large bowl, toss broccoli with olive oil, garlic, salt, pepper, lemon zest, and chili powder. Mix well to combine. Spread the broccoli evenly on the parchment. Roast for 20 minutes, then use a spatula to flip and rotate pieces. Roast another 10-15 minutes, or until broccoli is crisp. Add more salt and pepper as needed, then finish with the fresh lemon juice.

DAY 10: Warm water with lemon upon waking & before bed.

Today’s Menu

Yogurt Parfait (sub no-added-sugar coconut yogurt for dairy-free)
Kale and Brussels Sprout Salad + Leftover White Fish (or sub ½ cup chickpeas or 2 hard-boiled eggs)
Roast Carrot, Butternut Squash, and Ginger Soup + Leftover Roast Chicken Thigh and Leftover Lemon Chili Broccoli

Tomorrow’s Prep

Hard boil 1 egg for deconstructed lox plate.
Thaw shrimp in the refrigerator overnight if using thawed from frozen for tomorrow night’s stir-fry.

Yogurt Parfait GF DF V SC

Makes 1 serving

1 cup or individual serving of yogurt of choice (use non-dairy yogurt for dairy-free or vegan)

1 tablespoon chia seeds

1 tablespoon cacao nibs

Fruit of choice

Other toppings: coconut flakes, berries, nuts, nut butter

Combine all ingredients and enjoy!

Kale and Brussels Sprout Salad GF

Makes 2 servings (save second serving for tomorrow)

¼ cup white wine vinegar

1 tablespoon Dijon mustard

2 tablespoons shallots, finely minced

Salt and pepper

½ cup extra virgin olive oil

½ of a large bunch Tuscan kale (curly kale is also fine)

6 ounces shredded brussels sprouts

¼ cup hemp hearts or other nut/seed of choice

¼ cup Parmigiano cheese, freshly grated

Combine white wine vinegar, Dijon mustard, shallots, salt, pepper, and olive oil in a Mason jar and shake to combine. Taste for seasoning and adjust as needed. Wash and dry kale thoroughly. Remove tough stems from kale and thinly slice. Place in a large bowl with brussels sprouts. Add hemp hearts and cheese to the greens and then toss with enough dressing to coat. Serve with leftover white fish (or sub ½ cup chickpeas or 2 hard-boiled eggs). Can keep refrigerated for up to 3 days. (Note: If salad dries out overnight, add a bit more dressing before eating.)

Roast Carrot, Butternut Squash, and Ginger Soup GF DF V

Makes 4 servings

1 medium yellow onion, roughly cut into chunks

2 cups carrots, peeled and roughly chopped

1 cup butternut squash, peeled, seeded and roughly chopped

3 cloves garlic, peeled

2 tablespoons olive oil

1 teaspoon sea salt

Freshly ground black pepper

1 tablespoon minced fresh ginger or ½ teaspoon ground ginger

1 tablespoon maple syrup

2-3 cups low sodium vegetable stock

1 cup canned light coconut milk

Preheat the oven to 425°F. Line a baking sheet with parchment paper and place onion, carrots, butternut squash, and whole garlic cloves on it. Toss with olive oil, sea salt, and pepper and mix together until the veggies are all well coated. Roast for approximately 30 minutes or until carrots and squash are tender and onions are golden brown. Allow to cool for 10 minutes.

Place roasted veggies into a high-speed blender along with fresh or ground ginger, maple syrup, vegetable stock, and coconut milk and blend until smooth. Taste for seasoning and adjust as needed. Add more liquid as needed to achieve desired soup consistency. Soup will keep in the refrigerator for 4-5 days. Loosen with a bit more stock or water upon reheating if soup thickens a lot in the refrigerator. Serve with the remainder of roast chicken and Lemon Chili Broccoli.

DAY 11: Warm water with lemon upon waking & before bed.

Today’s Menu

Deconstructed Lox Plate
Leftover carrot, squash, ginger soup + Kale and Brussels Sprout Salad
Shrimp Stir-Fry with Cauliflower Rice

Tomorrow’s Prep

Optional: prep turkey burger mixture.

Deconstructed Lox Plate GF DF

Makes 1 serving

2-3 ounces smoked salmon

1 hard-boiled egg

1 tomato, sliced

¼ red onion, sliced

1 small cucumber, sliced

Optional: salad, lettuce cups, or high-fiber crackers for serving

Arrange all ingredients on a plate. Serve alone, with a small salad, or in lettuce cups.

Leftover Carrot, Squash, Ginger Soup + Kale and Brussels Sprout Salad

Use 1 serving

Heat soup, serve salad cold. If the salad has gotten at all dry overnight, add a little dressing.

Shrimp Stir-Fry with Cauliflower Rice GF DF

Makes 1 serving

4 ounce fresh peeled and deveined shrimp, or thawed from frozen

Salt and pepper

2 tablespoons avocado oil or sesame oil

1 clove garlic, minced

1 large carrot, peeled and diced

⅓ cup frozen peas

1 container frozen cauliflower rice

1 tablespoon coconut aminos, low-sodium tamari, or soy sauce

1 teaspoon toasted sesame oil

1 green onion, thinly sliced on the diagonal

Wash and pat dry shrimp, and season with salt and pepper. Heat 1 tablespoon avocado oil in a large sauté pan or wok over high heat. Swirl to coat the bottom of the pan. Once hot, add the shrimp in one layer and cook for approximately 30 seconds per side (note: watch them closely, they cook fast). Remove shrimp from the pan and set aside.

Wipe the pan clean, and then add 1 more tablespoon avocado oil and reduce heat to medium-high. Add garlic and stir-fry for 30 seconds, then add carrots and peas. Cook for 2-4 minutes. Add cauliflower rice and cook for another 2-4 minutes. Lower heat to medium and continue to cook another 4-5 minutes, or until carrots and cauliflower rice have softened and cooked as needed. Add coconut aminos and toasted sesame oil, stirring to combine. Add shrimp back to pan. Garnish with green onion.

DAY 12: Warm water with lemon upon waking & before bed.

Today’s Menu

Morning Sweet Potato
Stuffed Avocado
Zucchini Turkey Burger + Quick Garlic and Olive Oil Greens Sauté

Tomorrow’s Prep

Optional: make Creamy Kale and Cashew Smoothie and refrigerate overnight for a grab and go breakfast.

Morning Sweet Potato GF DF V

Makes 1 serving

1 small sweet potato, baked*

¼-½ cup yogurt of choice (we love Anita’s Coconut yogurt here!) (use nondairy yogurt for dairy-free or vegan)

2 tablespoons crushed walnuts

Cinnamon

Note: To quick-bake a sweet potato, we suggest microwaving it. Wash and dry the sweet potato. Use a fork to pierce a few holes in the sweet potato. Place it on a microwave-safe plate, and cover with plastic wrap. Microwave for 5 minutes. Carefully remove from microwave and wrap tightly in tin foil. Let sit for approximately 10 minutes. You may do this the night before, and store in the refrigerator, if preferred.

Slice sweet potato lengthwise. Heat, if preferred, or leave cold. Top sweet potato with yogurt, walnuts, and cinnamon. Enjoy!

Stuffed Avocado GF DF

Makes 2 servings

1 avocado, halved and pitted

1 can tuna or salmon, drained

¼ cup diced red bell pepper

¼ cup diced celery

¼ cup cilantro leaves, roughly chopped

1-2 tablespoons lime juice

Salt and pepper

Use a spoon to scoop out some of the avocado from the pitted area to widen the “stuffing” or “bowl” area. Place the scooped avocado into a mixing bowl and mash. Add fish, bell pepper, celery, cilantro and 1 tablespoon lime juice. Stir together, adding more lime juice, if needed. Season with salt and pepper as needed. Scoop the tuna into the avocado “bowls”.

Zucchini Turkey Burger GF DF

Makes 2 burgers (save second burger for tomorrow)

½ medium zucchini, grated

½ pound lean ground turkey

1 clove garlic, minced

½ small shallot, minced

Salt and pepper

Olive oil spray

Place the grated zucchini in paper towels or a dish towel and squeeze to remove all excess moisture. In a large bowl, combine zucchini, turkey, garlic, shallot, salt, and pepper. Make 2 equal size burgers, ensuring they are not too thick so that they cook through. Spray a grill-pan with olive oil spray and heat over medium-high heat (alternatively, cook on an outdoor grill). Cook for approximately 5 minutes per side, or until burgers are completely cooked through with no pink inside.

Quick Garlic and Olive Oil Greens Sauté GF DF V

Makes 2 servings (save second serving for tomorrow)

2 tablespoons olive oil

1-2 cloves garlic, pressed

2-3 cups greens of choice (spinach, kale, etc.)

Heat olive oil in a large sauté pan over medium heat. Add garlic and cook until just browned, about 1 minute. Add greens and cook, stirring frequently, until reduced in size and bright green (approximately 2-3 minutes).

DAY 13: Warm water with lemon upon waking & before bed.

Today’s Menu

Creamy Kale and Cashew Smoothie
Leftover turkey burger + Leftover Carrot, Squash, Ginger Soup
Sheet Pan Chicken Fajitas + Chili Lime Roasted Zucchini

Tomorrow’s Prep

Optional: prep avocado egg salad for a grab and go lunch option. However, note that avocado may brown slightly, so we recommend making right before eating.

Creamy Kale and Cashew Smoothie DF* V

Makes 1 serving

½-1 cup kale, stems removed

¼ cup raw, unsalted cashews

1 scoop protein powder (for DF, choose a non-whey protein powder)*

1 banana, frozen

¼ teaspoon vanilla extract

1 cup unsweetened dairy-free milk of choice

Place all ingredients in a high-speed blender and blend until smooth.

Leftover Turkey Burger + Leftover Carrot, Squash, Ginger Soup

Use 1 serving

Heat soup and serve burger with remaining greens.

Sheet Pan Chicken Fajitas GF DF

Makes 1 serving

1 large chicken breast, cut into chunks

½ yellow bell pepper, thinly sliced

½ red bell pepper, thinly sliced

½ yellow onion, thinly sliced

1-2 tablespoons olive oil

1 tablespoon taco seasoning

Salt and pepper

Juice from ½ lime

4-6 large romaine lettuce leaves

Cilantro and sliced avocado, for garnish

Preheat the oven to 425°F. On a rimmed baking sheet, toss chicken, yellow and red bell peppers, and onion with olive oil, taco seasoning, and salt and pepper. Roast for approximately 20 minutes, or until chicken is cooked through and veggies are soft. (Note: the smaller the chicken pieces, the faster they will cook.) Squeeze the lime juice over the chicken and veggies right when they come out of the oven. To assemble: place the chicken and veggie mixture into lettuce leaves. Top with sliced avocado and cilantro.

Chili Lime Roasted Zucchini GF DF V

Makes 2 servings (save second serving for leftovers)

2 medium zucchini, cut into chunks

1 tablespoon olive oil

½ teaspoon chili powder

¼ teaspoon onion powder

Pinch of cayenne pepper

Salt and pepper

¼ cup cotija cheese (optional, can substitute feta or omit for dairy-free/vegan)

2 tablespoons pepitas (pumpkin seeds)

2 tablespoons cilantro, roughly chopped

Juice of ½ lime

Preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper, and toss zucchini with olive oil, chili powder, onion powder, cayenne, salt, and pepper on it. Roast for approximately 25 minutes, or until zucchini is tender and browned slightly. Toss with cotija cheese (if using), pepitas, cilantro, and a squeeze of lime juice.

DAY 14: Warm water with lemon upon waking & before bed.

Today’s Menu

Fruit and Nut Butter “Sundae”
Avocado Egg Salad + Greens of Choice
Mediterranean Baked Salmon + Sautéed Spinach

Tomorrow’s Prep

None

Fruit and Nut Butter “Sundae” GF DF V

Makes 1 serving

1 piece of fruit (we suggest banana, apple, pear, or peach)

2 tablespoons nut butter of choice

1 tablespoon coconut flakes

Optional toppings: cacao nibs, goji berries, nuts, cinnamon, pure vanilla extract

Slice the fruit as desired. Top with nut butter and coconut flakes, or toppings of choice.

Makes 1 serving

1-2 eggs, hard-boiled

¼-½ avocado

Salt and pepper

Optional: garlic powder, paprika, chopped onion

Mash the hard-boiled eggs in a small bowl with the avocado. Season with salt and pepper as desired. Serve on top of greens of choice.

Mediterranean Baked Salmon GF DF

Makes 2 servings (save second serving for leftovers)

1 clove garlic, minced

¾ cup grape tomatoes, halved

1 medium zucchini, diced

½ cup canned chickpeas, drained and rinsed

½ yellow onion, chopped

1 tablespoon lemon juice

2 (4-ounce) boneless salmon fillets

Olive oil or cooking spray

Salt and pepper

2 tablespoons crumbled feta (optional, omit for dairy-free)

Preheat the oven to 425°F. Combine garlic, tomatoes, zucchini, chickpeas, onion, and lemon juice in a large bowl and set aside. Position each piece of salmon on a piece of foil, skin side down. Drizzle with olive oil and season with salt and pepper. Divide vegetable mixture evenly between the foil, spooning over each piece of salmon. Create a small package by pulling up all sides of the foil together over the top of the salmon and folding over to create a tight seal. Bake for 15 minutes, then remove from the oven and let stand another 5 minutes before serving. Sprinkle feta on top of each fillet before serving.