This 28-day meal plan is a complete, done-for-you guide to anti-inflammatory eating. Every meal delivers at least 25 grams of protein, and every ingredient has been chosen for its anti-inflammatory properties. The plan is structured around four weeks, each with a distinct theme to keep your palate engaged and your kitchen routine manageable.

How This Plan Works

Each day includes three meals: breakfast, lunch, and dinner. Full recipes are provided for every meal used in the plan. The plan is designed for one person, but all recipes can be scaled up for families. Many recipes produce leftovers that are incorporated into the following day’s lunch, reducing cooking time and food waste.

Key Principles of This Plan

Protein at every meal is non-negotiable. Adequate protein (at least 25g per meal) supports muscle maintenance, immune function, and the production of anti-inflammatory enzymes. It also promotes satiety, which helps prevent the blood sugar spikes and crashes that drive inflammation.

Variety is essential. The plan rotates through different protein sources — fatty fish, poultry, legumes, eggs, and dairy — to ensure a broad spectrum of anti-inflammatory nutrients. No single food contains all the compounds needed to fully suppress chronic inflammation.

Cooking methods matter. The plan emphasises baking, grilling, steaming, and sautéing over frying. High-heat frying with refined oils generates advanced glycation end-products (AGEs) and oxidised fats, both of which promote inflammation.

Meal prep saves time. Each week includes suggestions for batch cooking. Spending 60–90 minutes on Sunday preparing grains, roasting vegetables, and marinating proteins will make weekday cooking significantly faster.

Weekly Meal Prep Guide

Week	Batch Cook	Prep Ahead
Week 1	Quinoa, brown rice, lentils	Hard-boil 6 eggs, marinate chicken
Week 2	Farro, chickpeas, wild rice	Prepare overnight oats, chop vegetables
Week 3	Brown rice, lentils, steel-cut oats	Marinate salmon, roast sweet potatoes
Week 4	Quinoa, chickpeas, farro	Prepare chia puddings, chop herbs

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WEEK 1: FOUNDATIONS

Theme: Building the anti-inflammatory foundation with classic, approachable recipes.

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Day 1 — Monday

Breakfast: Turmeric Golden Egg Scramble

Protein: ~28g | Prep Time: 5 min | Cook Time: 8 min | Servings: 1

Ingredients:

• 3 large eggs
• ¼ cup low-fat cottage cheese
• ½ tsp ground turmeric
• ¼ tsp black pepper
• ¼ tsp ground ginger
• 1 tsp extra-virgin olive oil
• 2 tbsp diced red onion
• ¼ cup baby spinach
• Salt to taste
• Fresh parsley for garnish

Instructions:

1. Whisk eggs with cottage cheese, turmeric, black pepper, and ginger until smooth.
2. Heat olive oil in a non-stick skillet over medium-low heat. Sauté red onion for 2 minutes.
3. Pour in the egg mixture and stir gently with a spatula, folding slowly as they cook.
4. When 80% set, fold in baby spinach and cook for 30 more seconds.
5. Remove from heat while slightly glossy. Garnish with parsley.

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Lunch: Grilled Salmon Salad with Lemon-Tahini Dressing

Protein: ~35g | Prep Time: 10 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 5 oz wild-caught salmon fillet
• 3 cups mixed greens
• ½ cup cherry tomatoes, halved
• ¼ cucumber, sliced
• ¼ avocado, sliced
• 2 tbsp pumpkin seeds
• Lemon-Tahini Dressing: 2 tbsp tahini, 2 tbsp lemon juice, 1 clove garlic (minced), 1 tsp olive oil, 2–3 tbsp water, salt and pepper

Instructions:

1. Season salmon with salt, pepper, and a drizzle of olive oil. Grill or pan-sear for 4–5 minutes per side. Flake into large pieces.
2. Whisk all dressing ingredients together, adding water to reach a pourable consistency.
3. Arrange greens, tomatoes, cucumber, and avocado in a bowl.
4. Top with flaked salmon and pumpkin seeds. Drizzle with dressing.

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Dinner: Herb-Crusted Baked Salmon with Roasted Asparagus

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 1 bunch asparagus, trimmed
• 2 tbsp each fresh parsley, dill, and chives, finely chopped
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp lemon zest
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (190°C). In a small bowl, mix herbs, garlic, olive oil, lemon juice, and lemon zest into a paste.
2. Press the herb paste firmly over the top of the salmon fillet.
3. Toss asparagus with olive oil, salt, and pepper. Arrange around the salmon on a baking sheet.
4. Bake for 15–18 minutes until the salmon is cooked through and the asparagus is tender.

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Day 2 — Tuesday

Breakfast: Greek Yogurt Power Bowl with Walnuts & Berries

Protein: ~26g | Prep Time: 5 min | Servings: 1

Ingredients:

• 1 cup plain full-fat Greek yogurt
• ½ cup mixed berries (blueberries, raspberries, strawberries)
• ¼ cup raw walnuts, roughly chopped
• 1 tbsp chia seeds
• 1 tsp raw honey
• ½ tsp ground cinnamon
• 1 tbsp hemp seeds

Instructions:

1. Spoon Greek yogurt into a wide bowl.
2. Arrange berries over one half of the yogurt and walnuts and hemp seeds over the other.
3. Sprinkle chia seeds and cinnamon evenly over the top.
4. Drizzle with honey and serve immediately.

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Lunch: Turmeric Chicken & Quinoa Bowl

Protein: ~40g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz boneless, skinless chicken breast
• ½ cup dry quinoa
• 1 cup broccoli florets
• ½ cup red bell pepper, sliced
• 1 tsp ground turmeric
• ½ tsp ground ginger
• 1 clove garlic, minced
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Combine turmeric, ginger, garlic, olive oil, salt, and pepper. Coat chicken with this marinade.
2. Cook quinoa in 1 cup water for 12–15 minutes. Fluff with a fork.
3. Roast broccoli and bell pepper at 400°F (200°C) for 15 minutes.
4. Grill or pan-cook chicken for 5–6 minutes per side. Slice.
5. Assemble bowl with quinoa, vegetables, and chicken. Garnish with cilantro and lemon.

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Dinner: Turmeric & Ginger Chicken Thighs with Roasted Sweet Potato

Protein: ~36g | Prep Time: 10 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 4 bone-in chicken thighs (about 12 oz meat)
• 1 large sweet potato, cubed
• 1 tsp each: turmeric, ginger, smoked paprika, cumin
• 3 cloves garlic, minced
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• Salt and black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Combine turmeric, ginger, paprika, cumin, garlic, olive oil, and lemon juice into a spice paste.
2. Rub the paste all over the chicken thighs, including under the skin.
3. Toss sweet potato cubes with olive oil, salt, and pepper.
4. Place chicken on a rack in a roasting pan with sweet potato around it.
5. Roast for 30–35 minutes until the skin is golden and crispy and the internal temperature reaches 165°F (74°C).
6. Garnish with cilantro. Save leftovers for tomorrow’s lunch.

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Day 3 — Wednesday

Breakfast: Anti-Inflammatory Overnight Oats with Hemp & Berries

Protein: ~26g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• ½ cup rolled oats
• ½ cup plain Greek yogurt
• ½ cup unsweetened almond milk
• 3 tbsp hemp seeds
• ½ cup blueberries
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp almond butter
• 1 tsp raw honey

Instructions:

1. In a jar or container, combine oats, Greek yogurt, and almond milk. Stir well.
2. Add hemp seeds, cinnamon, and ginger. Swirl in almond butter and honey.
3. Cover and refrigerate overnight (or for at least 4 hours).
4. Top with fresh blueberries before serving.

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Lunch: Leftover Turmeric & Ginger Chicken with Roasted Sweet Potato (from Day 2 Dinner)

Serve leftover chicken thighs and sweet potato over a bed of fresh baby spinach with a drizzle of tahini and a squeeze of lemon. This takes less than 5 minutes to assemble and delivers the same nutritional profile as the original dinner.

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Dinner: Mediterranean Baked Cod with Olives & Tomatoes

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz cod fillet
• 1 cup cherry tomatoes, halved
• ¼ cup Kalamata olives, pitted
• 2 cloves garlic, sliced
• ¼ cup red onion, sliced
• 2 tbsp extra-virgin olive oil
• 1 tbsp capers
• 1 tsp dried oregano
• ½ tsp red pepper flakes
• Fresh basil and lemon for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a baking dish, combine cherry tomatoes, olives, garlic, red onion, capers, olive oil, oregano, and red pepper flakes. Toss to combine.
3. Nestle the cod fillet in the centre of the vegetable mixture. Season with salt and pepper.
4. Bake for 18–20 minutes until the cod is opaque and flakes easily.
5. Garnish with fresh basil and a squeeze of lemon.

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Day 4 — Thursday

Breakfast: Salmon & Spinach Frittata

Protein: ~32g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 4 large eggs + 3 egg whites
• 4 oz canned wild-caught salmon, drained and flaked
• 1 cup baby spinach, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp red onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Whisk together eggs, egg whites, salt, pepper, and oregano.
2. Heat olive oil in an oven-safe skillet over medium heat. Sauté red onion, garlic, and bell pepper for 3 minutes until softened.
3. Add spinach and cook until wilted. Distribute flaked salmon evenly over the vegetables.
4. Pour the egg mixture over everything. Cook on the stovetop for 2 minutes until the edges begin to set.
5. Transfer to the oven and bake for 12–15 minutes until the frittata is set and lightly golden. Save half for tomorrow’s breakfast.

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Lunch: Lentil & Roasted Vegetable Soup

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 1 cup green or brown lentils, rinsed
• 1 medium carrot, diced
• 1 stalk celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium broth
• 1 tsp ground cumin
• 1 tsp ground turmeric
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrot, and celery for 5 minutes.
2. Add garlic, cumin, turmeric, and paprika. Stir for 1 minute.
3. Add lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes until lentils are tender.
4. Stir in spinach until wilted. Season with salt, pepper, and a squeeze of lemon. Save half for tomorrow’s lunch.

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Dinner: Lemon Garlic Prawn Pasta with Whole Wheat Linguine

Protein: ~32g | Prep Time: 10 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 5 oz large prawns, peeled and deveined
• 2 oz dry whole wheat linguine
• 3 cloves garlic, sliced
• ½ tsp red pepper flakes
• 2 tbsp extra-virgin olive oil
• ¼ cup dry white wine or chicken broth
• 1 tbsp lemon juice
• 1 tsp lemon zest
• 2 tbsp fresh parsley
• 1 cup baby spinach

Instructions:

1. Cook linguine in salted boiling water until al dente. Reserve ¼ cup pasta water before draining.
2. Heat olive oil in a large skillet over medium heat. Add garlic and red pepper flakes; cook for 1 minute.
3. Add prawns and cook for 1–2 minutes per side until pink and cooked through.
4. Add wine or broth and let it reduce for 1 minute.
5. Add cooked pasta, lemon juice, lemon zest, and a splash of pasta water. Toss to combine.
6. Stir in spinach until wilted. Garnish with fresh parsley.

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Day 5 — Friday

Breakfast: Leftover Salmon & Spinach Frittata (from Day 4)

Serve the remaining frittata with a side of sliced avocado and a handful of cherry tomatoes. Reheat gently in a skillet or eat at room temperature.

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Lunch: Leftover Lentil & Roasted Vegetable Soup (from Day 4)

Reheat the remaining soup and serve with a slice of toasted sprouted grain bread and a drizzle of extra-virgin olive oil.

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Dinner: Thai Green Curry with Chicken & Vegetables

Protein: ~35g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz boneless chicken breast, sliced
• 1 can (14 oz) light coconut milk
• 2 tbsp green curry paste
• 1 cup broccoli florets
• 1 cup zucchini, sliced
• ½ cup snap peas
• 1 red bell pepper, sliced
• 1 tsp fish sauce
• 1 tsp coconut sugar
• 1 tbsp lime juice
• Fresh basil and lime for serving
• 1 cup cooked brown rice per serving

Instructions:

1. Heat a large skillet or wok over medium-high heat. Add a splash of coconut milk and the green curry paste. Stir-fry for 1–2 minutes until fragrant.
2. Add the remaining coconut milk and bring to a simmer.
3. Add the sliced chicken and cook for 5–6 minutes until cooked through.
4. Add broccoli, zucchini, snap peas, and bell pepper. Simmer for 5 more minutes until vegetables are tender-crisp.
5. Season with fish sauce, coconut sugar, and lime juice.
6. Serve over brown rice, garnished with fresh basil and lime. Save leftovers for tomorrow’s lunch.

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Day 6 — Saturday

Breakfast: Turkey & Vegetable Breakfast Hash

Protein: ~30g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• ½ cup sweet potato, diced small
• ½ cup zucchini, diced
• ¼ cup red bell pepper, diced
• ¼ cup yellow onion, diced
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ½ tsp smoked paprika
• ½ tsp ground cumin
• ¼ tsp ground turmeric
• Salt, black pepper, and fresh cilantro to taste

Instructions:

1. Heat olive oil in a large skillet over medium-high heat. Add sweet potato and cook for 5–6 minutes, stirring occasionally.
2. Add onion, bell pepper, and zucchini. Cook for 4 minutes until softened.
3. Push vegetables to the sides of the pan. Add ground turkey to the centre and cook for 5 minutes, breaking it up with a spatula, until no longer pink.
4. Add garlic, paprika, cumin, and turmeric. Stir everything together and cook for 2 more minutes.
5. Season with salt and pepper. Garnish with fresh cilantro.

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Lunch: Leftover Thai Green Curry (from Day 5 Dinner)

Reheat the remaining Thai green curry and serve over freshly cooked brown rice or quinoa.

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Dinner: Beef & Vegetable Anti-Inflammatory Stew

Protein: ~35g | Prep Time: 15 min | Cook Time: 1.5 hours | Servings: 4

Ingredients:

• 1.5 lbs lean beef stew meat, cubed
• 2 medium carrots, sliced
• 2 stalks celery, sliced
• 1 medium parsnip, diced
• 1 cup mushrooms, quartered
• 1 yellow onion, diced
• 4 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 3 cups low-sodium beef broth
• 1 tsp ground turmeric
• 1 tsp each dried thyme and rosemary
• 2 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt and black pepper to taste

Instructions:

1. Heat olive oil in a large Dutch oven over high heat. Brown the beef in batches (do not overcrowd). Remove and set aside.
2. Reduce heat to medium. Sauté onion, carrots, and celery for 5 minutes.
3. Add garlic, turmeric, thyme, and rosemary. Cook for 1 minute.
4. Return beef to the pot. Add diced tomatoes, broth, parsnip, and mushrooms.
5. Bring to a boil, then reduce heat to low. Simmer covered for 1 hour until beef is tender.
6. Stir in spinach until wilted. Season with salt and pepper. Save leftovers for the week.

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Day 7 — Sunday

Breakfast: Chia Seed Pudding with Protein Powder & Mango

Protein: ~27g | Prep Time: 5 min | Set Time: Overnight | Servings: 1

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• ½ cup fresh mango, diced
• ½ tsp ground turmeric
• ¼ tsp ground ginger
• 1 tsp raw honey
• 1 tbsp shredded coconut for topping

Instructions:

1. Whisk almond milk, protein powder, turmeric, and ginger until smooth.
2. Stir in chia seeds and honey. Cover and refrigerate overnight (prepare Saturday evening).
3. Stir before serving. Top with mango and shredded coconut.

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Lunch: Tuna Niçoise Salad

Protein: ~38g | Prep Time: 15 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 1 can (5 oz) wild-caught tuna in olive oil, drained
• 2 large eggs, hard-boiled and halved
• 1 cup green beans, blanched
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives
• 2 cups mixed greens
• ½ cup baby potatoes, boiled and halved
• Dressing: 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, 1 clove garlic (minced), salt and pepper

Instructions:

1. Blanch green beans in boiling water for 3 minutes; transfer immediately to an ice bath.
2. Boil potatoes for 10–12 minutes until tender. Drain and halve.
3. Whisk all dressing ingredients together.
4. Arrange mixed greens on a plate. Top with tuna, hard-boiled eggs, green beans, cherry tomatoes, olives, and potatoes.
5. Drizzle with dressing.

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Dinner: Leftover Beef & Vegetable Stew (from Day 6)

Reheat the remaining beef stew and serve with a slice of whole-grain bread and a simple green salad.

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WEEK 2: EXPANDING HORIZONS

Theme: Exploring global anti-inflammatory flavours — Mediterranean, Asian, and Middle Eastern cuisines.

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Day 8 — Monday

Breakfast: Shakshuka with Feta & Spinach

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 4 large eggs
• 1 can (28 oz) crushed tomatoes
• 2 cups baby spinach
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 2 oz feta cheese, crumbled
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground turmeric
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and whole-grain bread for serving

Instructions:

1. Heat olive oil in a large skillet over medium heat. Sauté onion and bell pepper for 5 minutes.
2. Add garlic, cumin, paprika, turmeric, and cayenne. Cook for 1 minute.
3. Add crushed tomatoes and simmer for 10 minutes, stirring occasionally.
4. Stir in spinach until wilted.
5. Create four wells in the sauce and crack an egg into each. Cover and cook for 5–7 minutes until whites are set but yolks are still runny.
6. Top with crumbled feta and fresh cilantro. Serve with whole-grain bread. Save half for tomorrow’s breakfast.

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Lunch: Sardine & White Bean Salad

Protein: ~32g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 can (3.75 oz) wild-caught sardines in olive oil
• 1 cup canned white beans, rinsed
• 2 cups arugula
• ¼ cup cherry tomatoes, halved
• 2 tbsp red onion, diced
• 1 tbsp capers
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 clove garlic, minced
• 1 tbsp fresh parsley

Instructions:

1. Whisk olive oil, lemon juice, garlic, salt, and pepper together to make the dressing.
2. Toss white beans with the dressing. Add arugula, cherry tomatoes, red onion, and capers. Toss gently.
3. Arrange sardines on top. Garnish with fresh parsley.

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Dinner: Miso Salmon with Bok Choy & Sesame Rice

Protein: ~38g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 cups bok choy, halved
• ¾ cup cooked brown rice
• 1 tsp sesame seeds
• Miso Marinade: 2 tbsp white miso paste, 1 tbsp honey, 1 tbsp low-sodium tamari, 1 tsp sesame oil, 1 tsp rice vinegar, 1 tsp fresh ginger (grated)

Instructions:

1. Whisk all miso marinade ingredients together. Coat the salmon fillet and marinate for at least 20 minutes (or overnight).
2. Preheat oven to 400°F (200°C). Place salmon on a lined baking sheet.
3. Bake for 12–15 minutes until the miso glaze is caramelised and the salmon is cooked through.
4. While salmon bakes, sauté bok choy in a little sesame oil over medium-high heat for 3–4 minutes.
5. Serve salmon over brown rice with bok choy. Garnish with sesame seeds.

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Day 9 — Tuesday

Breakfast: Leftover Shakshuka (from Day 8)

Reheat the remaining shakshuka gently in a skillet. Serve with a slice of toasted whole-grain bread.

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Lunch: Spicy Tuna Poke Bowl

Protein: ~35g | Prep Time: 15 min | Cook Time: 15 min | Servings: 1

Ingredients:

• 4 oz sushi-grade ahi tuna, diced
• ¾ cup cooked brown rice
• ½ avocado, sliced
• ½ cup edamame
• ¼ cup shredded red cabbage
• ¼ cucumber, sliced
• Poke Sauce: 1 tbsp tamari, 1 tsp sesame oil, 1 tsp sriracha, 1 tsp rice vinegar, 1 tsp fresh ginger (grated)
• Sesame seeds and green onions for garnish

Instructions:

1. Toss diced tuna with tamari, sesame oil, sriracha, rice vinegar, and ginger. Marinate for 5 minutes.
2. Assemble bowl with brown rice, avocado, edamame, red cabbage, and cucumber.
3. Place marinated tuna in the centre. Garnish with sesame seeds and green onions.

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Dinner: Chickpea & Vegetable Tagine

Protein: ~26g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 cans (15 oz each) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 medium zucchini, diced
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 cup low-sodium vegetable broth
• 1 tsp each: cumin, turmeric, cinnamon, ginger
• ¼ tsp cayenne pepper
• 1 tbsp extra-virgin olive oil
• ¼ cup dried apricots, chopped
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot or tagine over medium heat. Sauté onion and carrot for 5 minutes.
2. Add garlic, cumin, turmeric, cinnamon, ginger, and cayenne. Stir for 1 minute.
3. Add chickpeas, diced tomatoes, broth, zucchini, and dried apricots.
4. Bring to a boil, then reduce heat and simmer for 25 minutes until vegetables are tender.
5. Season with salt and pepper. Garnish with cilantro. Save leftovers for tomorrow’s lunch.

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Day 10 — Wednesday

Breakfast: Walnut & Flaxseed Protein Porridge

Protein: ~27g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup steel-cut oats
• 1½ cups unsweetened almond milk
• 1 scoop (30g) protein powder
• 2 tbsp ground flaxseed
• ¼ cup raw walnuts, chopped
• ½ tsp ground cinnamon
• ¼ tsp ground ginger
• 1 tbsp pure maple syrup
• ½ cup berries for topping

Instructions:

1. Bring almond milk to a boil in a medium saucepan. Add oats, reduce heat to low, and cook for 7–10 minutes, stirring occasionally.
2. Remove from heat. Stir in protein powder, ground flaxseed, cinnamon, and ginger.
3. Transfer to a bowl and top with walnuts, berries, and a drizzle of maple syrup.

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Lunch: Leftover Chickpea & Vegetable Tagine (from Day 9)

Reheat the remaining tagine and serve over couscous or quinoa with a dollop of plain Greek yogurt.

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Dinner: Seared Tuna Steak with Edamame & Sesame Salad

Protein: ~40g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 6 oz sushi-grade ahi tuna steak
• 1 cup shelled edamame
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• 1 tbsp sesame seeds
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger (grated), 1 tsp honey

Instructions:

1. Coat the tuna steak generously with sesame seeds on both sides.
2. Heat a cast-iron skillet over very high heat until smoking. Sear the tuna for 60–90 seconds per side (the inside should remain raw/rare).
3. Whisk all dressing ingredients together.
4. Toss mixed greens, edamame, red cabbage, and carrots with the dressing.
5. Slice the tuna and arrange over the salad.

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Day 11 — Thursday

Breakfast: Baked Egg & Kale Cups

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 6 large eggs
• 1 cup kale, finely chopped
• ¼ cup sun-dried tomatoes, chopped
• 2 tbsp crumbled feta cheese
• 1 clove garlic, minced
• 1 tsp extra-virgin olive oil
• ¼ tsp black pepper
• ¼ tsp dried oregano
• Salt to taste

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin with olive oil.
2. Sauté garlic and kale in olive oil for 2–3 minutes until wilted.
3. Divide kale, sun-dried tomatoes, and feta among the muffin cups.
4. Crack one egg into each cup. Season with salt, pepper, and oregano.
5. Bake for 15–18 minutes until whites are set. Save 3 cups for tomorrow’s breakfast.

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Lunch: Turkey & Avocado Lettuce Wraps

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 4 oz lean ground turkey
• 4 large butter lettuce leaves
• ½ avocado, diced
• ¼ cup shredded carrots
• ¼ cup cucumber, julienned
• 2 tbsp fresh mint
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp red pepper flakes

Instructions:

1. Cook ground turkey in a skillet over medium-high heat with garlic, ginger, tamari, sesame oil, and red pepper flakes until browned, about 7–8 minutes.
2. Fill lettuce leaves with turkey mixture, diced avocado, shredded carrots, cucumber, and fresh mint.

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Dinner: Moroccan Spiced Chicken & Chickpea Stew

Protein: ~38g | Prep Time: 15 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 8 oz boneless chicken thighs, cubed
• 1 can (15 oz) chickpeas, rinsed
• 1 can (14 oz) diced tomatoes
• 1 cup low-sodium chicken broth
• 1 medium carrot, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each: cumin, turmeric, cinnamon, smoked paprika
• ¼ tsp ground ginger
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and lemon for serving

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Brown chicken pieces for 3–4 minutes.
2. Add onion, carrot, and garlic. Cook for 3 minutes.
3. Add cumin, turmeric, cinnamon, paprika, and ginger. Stir for 1 minute.
4. Add chickpeas, diced tomatoes, and broth. Bring to a boil, then simmer for 20 minutes.
5. Season with salt and pepper. Garnish with cilantro and lemon. Save leftovers for tomorrow’s lunch.

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Day 12 — Friday

Breakfast: Leftover Baked Egg & Kale Cups (from Day 11)

Serve the remaining egg cups with sliced avocado and a handful of cherry tomatoes.

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Lunch: Leftover Moroccan Spiced Chicken & Chickpea Stew (from Day 11)

Reheat the remaining stew and serve over couscous or quinoa with a dollop of Greek yogurt.

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Dinner: Salmon Tacos with Mango Salsa & Cabbage Slaw

Protein: ~32g | Prep Time: 15 min | Cook Time: 10 min | Servings: 2

Ingredients:

• 8 oz wild-caught salmon fillet
• 4 small corn tortillas
• Mango Salsa: ½ mango (diced), ¼ red onion (diced), 1 jalapeño (minced), 2 tbsp cilantro, 1 tbsp lime juice
• Cabbage Slaw: 1 cup shredded red cabbage, 1 tbsp lime juice, 1 tsp honey, pinch of salt
• ¼ avocado, sliced
• 1 tsp chilli powder
• 1 tsp cumin

Instructions:

1. Season salmon with chilli powder, cumin, salt, and pepper. Pan-sear for 4–5 minutes per side until cooked through. Flake into large pieces.
2. Combine all mango salsa ingredients in a bowl.
3. Toss red cabbage with lime juice, honey, and salt.
4. Warm tortillas in a dry skillet. Fill with flaked salmon, cabbage slaw, mango salsa, and avocado.

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Day 13 — Saturday

Breakfast: Cottage Cheese Pancakes with Blueberry Compote

Protein: ~30g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 1 cup low-fat cottage cheese
• 2 large eggs
• ½ cup rolled oats (blended into flour)
• 1 tsp vanilla extract
• ½ tsp ground cinnamon
• ½ tsp baking powder
• Coconut oil spray
• Blueberry Compote: 1 cup blueberries, 1 tbsp lemon juice, 1 tsp honey, 2 tbsp water

Instructions:

1. Blend cottage cheese, eggs, oat flour, vanilla, cinnamon, and baking powder until smooth.
2. For the compote: combine blueberries, lemon juice, honey, and water in a small saucepan. Simmer over medium heat for 5–7 minutes until the berries burst and the sauce thickens.
3. Heat a non-stick skillet over medium heat and spray with coconut oil. Pour ¼ cup batter per pancake and cook for 2–3 minutes per side until golden.
4. Serve pancakes with warm blueberry compote.

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Lunch: Walnut & Pomegranate Chicken Salad

Protein: ~35g | Prep Time: 10 min | Servings: 1

Ingredients:

• 5 oz cooked chicken breast, diced
• 3 cups mixed greens
• ¼ cup pomegranate arils
• ¼ cup raw walnuts, chopped
• 2 tbsp crumbled feta cheese
• ¼ cup cucumber, sliced
• Dressing: 2 tbsp olive oil, 1 tbsp pomegranate molasses, 1 tsp honey, salt and pepper

Instructions:

1. Whisk all dressing ingredients together.
2. Arrange mixed greens on a plate. Top with diced chicken, pomegranate arils, walnuts, feta, and cucumber.
3. Drizzle with dressing.

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Dinner: Spiced Lamb Kofta with Tzatziki & Tabbouleh

Protein: ~35g | Prep Time: 20 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 10 oz lean ground lamb
• 1 clove garlic, minced
• 1 tsp each: cumin, coriander, cinnamon, smoked paprika
• ¼ tsp cayenne pepper
• 2 tbsp fresh parsley, finely chopped
• Tabbouleh: ½ cup bulgur wheat (cooked per package instructions), 1 cup fresh flat-leaf parsley (finely chopped), ¼ cup fresh mint (finely chopped), 2 ripe tomatoes (diced), ¼ cucumber (diced), 2 tbsp extra-virgin olive oil, 2 tbsp lemon juice, salt and pepper
• Tzatziki: ½ cup plain Greek yogurt, ¼ cucumber (grated and squeezed dry), 1 clove garlic (minced), 1 tbsp lemon juice, 1 tbsp fresh dill, salt and pepper

Instructions:

1. Combine ground lamb with garlic, cumin, coriander, cinnamon, paprika, cayenne, and parsley. Mix well.
2. Form the mixture into elongated kofta shapes around skewers or into oval patties.
3. Grill or pan-cook over medium-high heat for 12–15 minutes, turning occasionally, until cooked through.
4. For tabbouleh: combine all ingredients and toss well. Let rest for 10 minutes.
5. For tzatziki: combine all ingredients and stir well.
6. Serve kofta with tabbouleh and tzatziki.

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Day 14 — Sunday

Breakfast: Quinoa Breakfast Bowl with Poached Egg & Avocado

Protein: ~26g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ½ cup dry quinoa
• 1 cup water or vegetable broth
• 2 large eggs
• ½ ripe avocado, sliced
• 1 cup baby arugula
• 1 tbsp extra-virgin olive oil
• 1 tsp apple cider vinegar
• ¼ tsp red pepper flakes
• Salt, black pepper, and lemon juice to taste

Instructions:

1. Cook quinoa in broth for 12–15 minutes. Fluff with a fork and season with salt.
2. Bring a small pot of water to a gentle simmer. Add apple cider vinegar. Create a gentle whirlpool and crack eggs in one at a time. Poach for 3–4 minutes.
3. Assemble bowl with quinoa, arugula, and avocado. Top with poached eggs.
4. Drizzle with olive oil and lemon juice. Sprinkle with red pepper flakes.

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Lunch: Egg Salad Stuffed Avocado

Protein: ~26g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 3 large eggs, hard-boiled
• 1 ripe avocado, halved and pitted
• 1 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tbsp each fresh chives and dill
• 1 tsp lemon juice
• ¼ tsp smoked paprika
• Salt and black pepper to taste

Instructions:

1. Hard-boil eggs for 10–12 minutes. Cool, peel, and chop.
2. Mix chopped eggs with Greek yogurt, Dijon mustard, chives, dill, lemon juice, salt, and pepper.
3. Fill avocado halves with the egg salad. Sprinkle with smoked paprika.

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Dinner: Chicken & Kale Soup with White Beans

Protein: ~35g | Prep Time: 15 min | Cook Time: 30 min | Servings: 3

Ingredients:

• 10 oz boneless, skinless chicken breast
• 1 can (15 oz) white beans, rinsed
• 2 cups kale, chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium chicken broth
• 1 medium carrot, diced
• 2 stalks celery, diced
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp each dried thyme and rosemary
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrot, and celery for 5 minutes.
2. Add garlic, thyme, and rosemary. Cook for 1 minute.
3. Add whole chicken breast, diced tomatoes, white beans, and broth. Bring to a boil.
4. Reduce heat and simmer for 20 minutes until chicken is cooked through.
5. Remove chicken, shred with two forks, and return to the pot.
6. Add kale and cook for 5 more minutes until wilted. Season with salt, pepper, and lemon. Save leftovers for the week.

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WEEK 3: PLANT-FORWARD POWER

Theme: Emphasising plant-based proteins and maximising phytonutrient diversity.

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Day 15 — Monday

Breakfast: Tempeh Scramble with Turmeric & Kale

Protein: ~28g | Prep Time: 5 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 4 oz tempeh, crumbled
• 1 cup kale, chopped
• ¼ cup red bell pepper, diced
• 2 tbsp nutritional yeast
• 1 tsp ground turmeric
• ½ tsp ground cumin
• ¼ tsp garlic powder
• 1 tsp extra-virgin olive oil
• 1 tbsp low-sodium tamari
• Lemon wedge for serving

Instructions:

1. Heat olive oil in a skillet over medium heat. Add crumbled tempeh and cook for 3–4 minutes until lightly browned.
2. Add diced bell pepper and chopped kale. Cook until kale is wilted, about 3 minutes.
3. Stir in turmeric, cumin, garlic powder, nutritional yeast, and tamari. Cook for 1–2 more minutes.
4. Serve with a lemon wedge.

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Lunch: Leftover Chicken & Kale Soup with White Beans (from Day 14)

Reheat the remaining soup and serve with a slice of toasted sprouted grain bread.

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Dinner: Lentil & Spinach Dal

Protein: ~26g | Prep Time: 10 min | Cook Time: 30 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 3 cups water or vegetable broth
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp each: cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, and ginger for 5 minutes.
2. Add turmeric, cumin, coriander, and garam masala. Stir for 1 minute.
3. Add lentils, diced tomatoes, and broth. Bring to a boil, then simmer for 20–25 minutes until lentils are completely soft.
4. Stir in spinach until wilted. Season with salt, pepper, and lemon. Save leftovers for tomorrow’s lunch.

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Day 16 — Tuesday

Breakfast: Açaí Protein Bowl

Protein: ~27g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 packet (100g) frozen unsweetened açaí purée
• 1 scoop (30g) vanilla protein powder
• ½ cup frozen mixed berries
• ½ frozen banana
• ¼ cup unsweetened almond milk
• Toppings: 2 tbsp granola, 1 tbsp hemp seeds, ¼ cup fresh strawberries, 1 tsp almond butter, 1 tsp raw honey

Instructions:

1. Add açaí, protein powder, frozen berries, banana, and almond milk to a high-speed blender. Blend until thick and smooth (add minimal liquid to keep it thick).
2. Pour into a wide bowl and arrange toppings decoratively. Drizzle with honey.

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Lunch: Leftover Lentil & Spinach Dal (from Day 15)

Reheat the remaining dal and serve over brown rice or with whole-grain naan. Top with a dollop of Greek yogurt and fresh cilantro.

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Dinner: Tofu & Vegetable Red Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 2

Ingredients:

• 10 oz firm tofu, pressed and cubed
• 1 can (14 oz) light coconut milk
• 2 tbsp red curry paste
• 1 cup sweet potato, cubed
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 tbsp coconut sugar
• 1 tbsp tamari
• 1 tbsp lime juice
• Fresh basil and lime for serving

Instructions:

1. Preheat oven to 400°F (200°C). Toss tofu cubes with a little tamari and bake for 20 minutes until golden and slightly crispy.
2. In a large skillet, add a splash of coconut milk and the red curry paste. Stir-fry for 1–2 minutes.
3. Add remaining coconut milk and sweet potato. Simmer for 8 minutes.
4. Add broccoli and bell pepper. Cook for 5 more minutes.
5. Add baked tofu, coconut sugar, tamari, and lime juice. Stir to combine.
6. Serve over brown rice, garnished with basil and lime. Save leftovers for tomorrow’s lunch.

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Day 17 — Wednesday

Breakfast: Spiced Lentil & Egg Breakfast Bowl

Protein: ~28g | Prep Time: 5 min | Cook Time: 20 min | Servings: 1

Ingredients:

• ½ cup red lentils, rinsed
• 1 cup low-sodium vegetable broth
• 2 large eggs
• ½ tsp ground cumin
• ½ tsp ground turmeric
• ¼ tsp ground coriander
• ¼ tsp smoked paprika
• 1 tsp extra-virgin olive oil
• 2 tbsp plain Greek yogurt
• Fresh cilantro and lemon wedge for serving

Instructions:

1. Combine lentils and broth in a small saucepan. Bring to a boil, then simmer for 12–15 minutes until lentils are soft. Stir in cumin, turmeric, coriander, and paprika. Season with salt.
2. Heat olive oil in a small skillet. Fry eggs to your preference.
3. Serve spiced lentils topped with fried eggs, a dollop of Greek yogurt, fresh cilantro, and a lemon wedge.

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Lunch: Leftover Tofu & Vegetable Red Curry (from Day 16)

Reheat the remaining curry and serve over freshly cooked brown rice or quinoa.

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Dinner: Wild Rice & Mushroom Stuffed Acorn Squash

Protein: ~26g | Prep Time: 15 min | Cook Time: 45 min | Servings: 2

Ingredients:

• 1 large acorn squash, halved and seeded
• ½ cup wild rice, cooked
• 1 cup cremini mushrooms, diced
• ½ cup white beans, rinsed
• ¼ cup dried cranberries
• ¼ cup raw walnuts, chopped
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp each dried thyme and sage
• 1 tbsp extra-virgin olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Brush cut sides of acorn squash with olive oil. Place cut-side down on a baking sheet. Roast for 30–35 minutes until tender.
2. While squash roasts, heat olive oil in a skillet. Sauté onion and garlic for 3 minutes. Add mushrooms and cook for 5 minutes.
3. Stir in wild rice, white beans, cranberries, walnuts, thyme, and sage. Season with salt and pepper.
4. Flip squash halves and fill with the wild rice mixture. Return to oven for 10 more minutes.

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Day 18 — Thursday

Breakfast: Edamame & Egg Fried Rice (Breakfast Style)

Protein: ~30g | Prep Time: 5 min | Cook Time: 15 min | Servings: 1

Ingredients:

• ¾ cup cooked brown rice
• 3 large eggs, lightly beaten
• ½ cup shelled edamame
• ¼ cup shredded carrots
• 2 green onions, sliced
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp low-sodium tamari
• 1 tsp sesame oil
• ½ tsp ground turmeric
• 1 tsp avocado oil

Instructions:

1. Heat avocado oil in a large skillet or wok over medium-high heat. Add garlic and ginger; stir-fry for 30 seconds.
2. Add shredded carrots and edamame. Cook for 2 minutes.
3. Push vegetables to the sides. Pour beaten eggs into the centre and scramble until just cooked.
4. Add brown rice, tamari, sesame oil, and turmeric. Toss everything together and cook for 2 more minutes.
5. Top with green onions and sesame seeds.

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Lunch: Roasted Beet & Goat Cheese Salad with Walnuts

Protein: ~26g | Prep Time: 10 min | Cook Time: 40 min | Servings: 1

Ingredients:

• 2 medium beets, roasted and sliced
• 2 oz goat cheese, crumbled
• ¼ cup raw walnuts, chopped
• 3 cups arugula
• ¼ cup red onion, sliced
• 3 oz grilled chicken breast, sliced (or 3 tbsp hemp seeds for plant-based)
• Dressing: 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard, 1 tsp honey, salt and pepper

Instructions:

1. Roast beets at 400°F (200°C) for 35–40 minutes until tender. Cool, peel, and slice.
2. Whisk all dressing ingredients together.
3. Arrange arugula on a plate. Top with beets, goat cheese, walnuts, red onion, and chicken or hemp seeds.
4. Drizzle with dressing.

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Dinner: Cauliflower & Lentil Curry

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 1 cup red lentils, rinsed
• 2 cups cauliflower florets
• 1 can (14 oz) light coconut milk
• 1 cup low-sodium vegetable broth
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1½ tsp ground turmeric
• 1 tsp each: cumin, coriander
• ½ tsp garam masala
• 1 tbsp extra-virgin olive oil
• 2 cups baby spinach
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion, garlic, and ginger for 5 minutes.
2. Add turmeric, cumin, coriander, and garam masala. Stir for 1 minute.
3. Add lentils, cauliflower, coconut milk, and broth. Bring to a boil, then simmer for 20 minutes until lentils and cauliflower are tender.
4. Stir in spinach until wilted. Season with salt, pepper, and lemon. Save leftovers for tomorrow’s lunch.

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Day 19 — Friday

Breakfast: Protein-Packed Smoothie Bowl with Spirulina

Protein: ~28g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 scoop (30g) vanilla protein powder
• 1 cup frozen mixed berries
• ½ frozen banana
• 1 tsp spirulina powder
• ½ tsp ground turmeric
• ½ cup unsweetened almond milk
• Toppings: 2 tbsp granola, 1 tbsp hemp seeds, ¼ cup fresh blueberries, 1 tsp almond butter

Instructions:

1. Add protein powder, frozen berries, banana, spirulina, turmeric, and almond milk to a high-speed blender. Blend until thick and smooth.
2. Pour into a wide bowl and arrange toppings decoratively.

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Lunch: Leftover Cauliflower & Lentil Curry (from Day 18)

Reheat the remaining curry and serve over brown rice or quinoa with a side of cucumber raita (Greek yogurt + grated cucumber + fresh mint).

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Dinner: Stuffed Bell Peppers with Turkey & Quinoa

Protein: ~32g | Prep Time: 15 min | Cook Time: 35 min | Servings: 2

Ingredients:

• 2 large bell peppers, halved and seeded
• 6 oz lean ground turkey
• ½ cup cooked quinoa
• 1 can (14 oz) diced tomatoes, drained
• ½ cup black beans, rinsed
• ½ tsp each: cumin, smoked paprika, turmeric
• 1 clove garlic, minced
• ¼ cup red onion, diced
• 1 tsp extra-virgin olive oil
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in a skillet. Cook red onion and garlic for 2 minutes. Add ground turkey and cook until browned.
3. Stir in drained diced tomatoes, black beans, quinoa, cumin, paprika, and turmeric. Season with salt and pepper.
4. Fill bell pepper halves with the turkey mixture. Place in a baking dish.
5. Bake for 25–30 minutes until peppers are tender. Garnish with cilantro.

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Day 20 — Saturday

Breakfast: Peanut Butter & Banana Protein Waffles

Protein: ~28g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• 1 cup whole wheat flour
• 1 scoop (30g) vanilla protein powder
• 1 tsp baking powder
• ½ tsp ground cinnamon
• 1 large egg
• ¾ cup unsweetened almond milk
• 2 tbsp natural peanut butter
• 1 ripe banana, mashed
• 1 tsp vanilla extract
• Coconut oil spray

Instructions:

1. Whisk whole wheat flour, protein powder, baking powder, and cinnamon together.
2. In a separate bowl, whisk egg, almond milk, peanut butter, mashed banana, and vanilla.
3. Combine wet and dry ingredients until just mixed (do not overmix).
4. Cook in a preheated, sprayed waffle iron according to manufacturer’s instructions.
5. Serve with fresh berries and a drizzle of honey.

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Lunch: Edamame & Tofu Buddha Bowl

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 4 oz firm tofu, pressed and cubed
• ½ cup shelled edamame
• ½ cup cooked brown rice
• 1 cup kale, massaged with olive oil and a pinch of salt
• ½ cup shredded purple cabbage
• ¼ cup shredded carrots
• Ginger-Miso Dressing: 1 tbsp white miso, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp fresh ginger (grated), 1 tsp honey, 1–2 tbsp water

Instructions:

1. Preheat oven to 400°F (200°C). Toss tofu with a little tamari and bake for 20 minutes until golden.
2. Whisk all dressing ingredients together, adding water to reach a pourable consistency.
3. Assemble bowl with brown rice, massaged kale, purple cabbage, carrots, and edamame.
4. Top with baked tofu and drizzle with dressing.

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Dinner: Roasted Cauliflower & Chickpea Bowl with Tahini

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 1 can (15 oz) chickpeas, rinsed and drained
• 2 cups cauliflower florets
• 1 cup cooked brown rice or quinoa
• 1 cup baby spinach
• 1 tsp ground turmeric
• 1 tsp ground cumin
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• Tahini Sauce: 2 tbsp tahini, 1 tbsp lemon juice, 1 clove garlic (minced), 2–3 tbsp water, salt and pepper
• Fresh parsley and lemon wedge for serving

Instructions:

1. Preheat oven to 400°F (200°C). Toss chickpeas and cauliflower with olive oil, turmeric, cumin, and paprika.
2. Spread on a baking sheet and roast for 20–25 minutes until golden and slightly crispy.
3. Whisk tahini sauce ingredients together.
4. Assemble bowl with rice or quinoa, spinach, roasted cauliflower, and chickpeas.
5. Drizzle with tahini sauce. Garnish with parsley and lemon.

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Day 21 — Sunday

Breakfast: Buckwheat Porridge with Berries & Hemp Seeds

Protein: ~26g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup raw buckwheat groats
• 1½ cups unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• 3 tbsp hemp seeds
• ½ cup mixed berries
• 1 tsp ground cinnamon
• 1 tsp raw honey
• 1 tbsp almond butter

Instructions:

1. Combine buckwheat and almond milk in a saucepan. Bring to a boil, then simmer for 8–10 minutes, stirring occasionally, until creamy.
2. Remove from heat. Stir in protein powder and cinnamon.
3. Transfer to a bowl and top with hemp seeds, berries, almond butter, and honey.

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Lunch: Chickpea & Spinach Stew with Poached Egg

Protein: ~28g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 1 can (15 oz) chickpeas, rinsed
• 2 cups baby spinach
• 1 can (14 oz) diced tomatoes
• 2 cloves garlic, minced
• ½ yellow onion, diced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp ground turmeric
• 1 tbsp extra-virgin olive oil
• 2 large eggs
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Sauté onion for 3 minutes. Add garlic, cumin, paprika, and turmeric.
2. Add chickpeas and diced tomatoes. Simmer for 10 minutes.
3. Stir in spinach until wilted. Create two wells in the stew and crack an egg into each.
4. Cover and cook for 3–4 minutes until whites are set. Season with salt, pepper, and lemon.

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Dinner: Kale & White Bean Soup

Protein: ~26g | Prep Time: 10 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 2 cans (15 oz each) white beans (cannellini), rinsed
• 2 cups kale, stems removed and chopped
• 1 can (14 oz) diced tomatoes
• 4 cups low-sodium vegetable broth
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1 tbsp extra-virgin olive oil
• Salt, pepper, and lemon juice to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic for 4 minutes.
2. Add rosemary and thyme. Stir for 30 seconds.
3. Add white beans, diced tomatoes, and broth. Bring to a boil, then simmer for 15 minutes.
4. Add kale and cook for 5 more minutes until wilted. Season with salt, pepper, and lemon. Save leftovers for the week.

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WEEK 4: MASTERY & VARIETY

Theme: Bringing together the best of all three weeks with new recipes and favourite revisits.

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Day 22 — Monday

Breakfast: Zucchini & Feta Egg Muffins

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Makes: 6 muffins

Ingredients:

• 6 large eggs
• 1 medium zucchini, grated and squeezed dry
• ¼ cup crumbled feta cheese
• 2 tbsp fresh mint, chopped
• 2 tbsp fresh dill, chopped
• 1 clove garlic, minced
• ¼ tsp black pepper
• Salt to taste
• 1 tsp extra-virgin olive oil

Instructions:

1. Preheat oven to 375°F (190°C). Grease a 6-cup muffin tin with olive oil.
2. Whisk eggs with garlic, black pepper, and salt.
3. Stir in grated zucchini, feta, mint, and dill.
4. Divide mixture evenly among muffin cups.
5. Bake for 18–20 minutes until set and lightly golden. Save 3 muffins for tomorrow’s breakfast.

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Lunch: Leftover Kale & White Bean Soup (from Day 21)

Reheat the remaining soup and serve with a drizzle of extra-virgin olive oil and a slice of whole-grain bread.

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Dinner: Chicken Tikka Masala (Lighter Version)

Protein: ~40g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 10 oz boneless, skinless chicken breast, cubed
• 1 can (14 oz) diced tomatoes
• ½ cup plain Greek yogurt
• ½ yellow onion, diced
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp garam masala
• ½ tsp smoked paprika
• 1 tbsp extra-virgin olive oil
• Fresh cilantro and brown rice for serving

Instructions:

1. In a bowl, combine half the Greek yogurt with half the spices. Add chicken and marinate for 15 minutes.
2. Heat olive oil in a large skillet over medium heat. Sauté onion, garlic, and ginger for 5 minutes.
3. Add the remaining spices and stir for 1 minute.
4. Add diced tomatoes and simmer for 5 minutes.
5. Add marinated chicken and cook for 12–15 minutes until cooked through.
6. Stir in remaining Greek yogurt. Season with salt. Garnish with cilantro and serve with brown rice. Save leftovers for tomorrow’s lunch.

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Day 23 — Tuesday

Breakfast: Leftover Zucchini & Feta Egg Muffins (from Day 22)

Serve the remaining egg muffins with sliced avocado and a handful of cherry tomatoes.

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Lunch: Leftover Chicken Tikka Masala (from Day 22)

Reheat the remaining tikka masala and serve over brown rice with a side of cucumber raita.

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Dinner: Baked Halibut with Roasted Vegetables & Salsa Verde

Protein: ~38g | Prep Time: 15 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz halibut fillet
• 1 cup cherry tomatoes
• 1 cup zucchini, sliced
• Salsa Verde: ½ cup fresh parsley, 2 tbsp capers, 1 clove garlic, 1 tbsp lemon juice, 3 tbsp extra-virgin olive oil, salt and pepper
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C). Toss cherry tomatoes and zucchini with olive oil, salt, and pepper. Spread on a baking sheet. Roast for 10 minutes.
2. Place halibut on the baking sheet. Season with salt and pepper.
3. Roast for 12–15 minutes until halibut is cooked through and flakes easily.
4. While halibut roasts, blend all salsa verde ingredients until smooth.
5. Serve halibut over roasted vegetables, topped with salsa verde.

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Day 24 — Wednesday

Breakfast: Savoury Oatmeal with Poached Egg & Avocado

Protein: ~26g | Prep Time: 5 min | Cook Time: 10 min | Servings: 1

Ingredients:

• ½ cup rolled oats
• 1 cup low-sodium vegetable broth
• 2 large eggs, poached
• ½ ripe avocado, sliced
• 1 cup baby spinach
• 1 tsp extra-virgin olive oil
• ¼ tsp ground turmeric
• ¼ tsp smoked paprika
• 1 tbsp nutritional yeast
• Salt and black pepper to taste
• Red pepper flakes and fresh herbs for garnish

Instructions:

1. Cook oats in vegetable broth for 4–5 minutes until creamy. Stir in turmeric, paprika, and nutritional yeast. Season with salt.
2. Wilt spinach in olive oil for 1 minute.
3. Poach eggs for 3–4 minutes.
4. Serve oatmeal topped with wilted spinach, avocado, and poached eggs. Garnish with red pepper flakes and fresh herbs.

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Lunch: Sesame Ginger Tofu Salad

Protein: ~26g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 5 oz firm tofu, pressed and cubed
• 2 cups mixed greens
• ½ cup shredded red cabbage
• ¼ cup shredded carrots
• ¼ cup edamame
• 1 tbsp sesame seeds
• Sesame-Ginger Dressing: 1 tbsp sesame oil, 1 tbsp tamari, 1 tbsp rice vinegar, 1 tsp fresh ginger (grated), 1 tsp honey, 1 clove garlic (minced)

Instructions:

1. Preheat oven to 400°F (200°C). Toss tofu with a little tamari. Bake for 20 minutes until golden and crispy.
2. Whisk all dressing ingredients together.
3. Toss mixed greens, red cabbage, carrots, and edamame with the dressing.
4. Top with baked tofu and sesame seeds.

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Dinner: Spiced Pork Tenderloin with Apple & Fennel

Protein: ~36g | Prep Time: 15 min | Cook Time: 25 min | Servings: 2

Ingredients:

• 12 oz pork tenderloin
• 1 medium apple, cored and sliced
• 1 fennel bulb, sliced
• ½ yellow onion, sliced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• ½ tsp ground coriander
• ½ tsp smoked paprika
• ¼ tsp ground cinnamon
• 2 tbsp extra-virgin olive oil
• 1 tbsp fresh thyme leaves
• Salt and black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Mix cumin, coriander, paprika, cinnamon, salt, and pepper. Rub all over the pork tenderloin.
2. Heat 1 tbsp olive oil in an oven-safe skillet over high heat. Sear the pork for 2 minutes per side until browned.
3. Remove pork. In the same skillet, sauté fennel, onion, and garlic in remaining olive oil for 3 minutes.
4. Add apple slices and thyme. Nestle the pork on top of the vegetables.
5. Transfer to the oven and roast for 15–18 minutes until the internal temperature reaches 145°F (63°C).
6. Rest for 5 minutes before slicing. Garnish with fresh parsley. Save leftovers for tomorrow’s lunch.

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Day 25 — Thursday

Breakfast: Kimchi & Egg Fried Cauliflower Rice

Protein: ~26g | Prep Time: 5 min | Cook Time: 12 min | Servings: 1

Ingredients:

• 3 large eggs, lightly beaten
• 2 cups cauliflower rice
• ½ cup kimchi, chopped
• 2 green onions, sliced
• 1 clove garlic, minced
• 1 tsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tsp avocado oil
• Sesame seeds for garnish

Instructions:

1. Heat avocado oil in a large skillet over medium-high heat. Add garlic and cook for 30 seconds.
2. Add cauliflower rice and cook for 4–5 minutes until tender.
3. Push to the sides. Scramble eggs in the empty space until just cooked.
4. Add kimchi, tamari, and sesame oil. Toss everything together and cook for 1 more minute.
5. Garnish with green onions and sesame seeds.

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Lunch: Leftover Spiced Pork Tenderloin with Apple & Fennel (from Day 24)

Slice remaining pork and serve over a bed of arugula with the leftover apple and fennel. Drizzle with a little olive oil and lemon juice.

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Dinner: Sesame Ginger Baked Chicken Breast

Protein: ~40g | Prep Time: 10 min | Cook Time: 25 min | Servings: 1

Ingredients:

• 6 oz boneless, skinless chicken breast
• 1 tbsp sesame oil
• 1 tbsp low-sodium tamari
• 1 tbsp honey
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 1 tsp rice vinegar
• ½ tsp red pepper flakes
• Sesame seeds and green onions for garnish

Instructions:

1. Whisk sesame oil, tamari, honey, ginger, garlic, rice vinegar, and red pepper flakes together.
2. Place chicken in a zip-lock bag or shallow dish. Pour marinade over and marinate for at least 20 minutes.
3. Preheat oven to 400°F (200°C). Place chicken on a lined baking sheet.
4. Bake for 22–25 minutes until the internal temperature reaches 165°F (74°C).
5. Rest for 5 minutes before slicing. Garnish with sesame seeds and green onions.

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Day 26 — Friday

Breakfast: Smoked Salmon Egg Benedict (Lighter Version)

Protein: ~30g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 2 large eggs, poached
• 2 oz wild-caught smoked salmon
• 1 whole-grain English muffin, toasted
• 1 cup baby spinach, wilted
• Yogurt Hollandaise: 3 tbsp plain Greek yogurt, 1 tsp lemon juice, ½ tsp Dijon mustard, pinch of turmeric, salt and pepper

Instructions:

1. Whisk all hollandaise ingredients together. Warm gently in a small saucepan if desired.
2. Wilt spinach in a dry pan for 1 minute.
3. Poach eggs for 3–4 minutes.
4. Toast English muffin. Assemble: muffin halves, wilted spinach, smoked salmon, poached eggs, and hollandaise.

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Lunch: Mediterranean Tuna Wrap

Protein: ~32g | Prep Time: 10 min | Servings: 1

Ingredients:

• 1 large whole-wheat tortilla
• 1 can (5 oz) wild-caught tuna in olive oil, drained
• ¼ cup Kalamata olives, halved
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• 2 tbsp red onion, diced
• 2 tbsp crumbled feta cheese
• 1 cup baby spinach
• 1 tbsp extra-virgin olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Salt and black pepper to taste

Instructions:

1. Mix tuna with olives, cucumber, tomatoes, red onion, feta, olive oil, lemon juice, and oregano. Season with salt and pepper.
2. Layer spinach down the centre of the tortilla. Spoon tuna mixture over it.
3. Roll tightly and slice in half.

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Dinner: Grilled Swordfish with Olive Tapenade

Protein: ~38g | Prep Time: 10 min | Cook Time: 10 min | Servings: 1

Ingredients:

• 6 oz swordfish steak
• Olive Tapenade: ¼ cup Kalamata olives, 1 tbsp capers, 1 clove garlic, 1 tbsp fresh parsley, 1 tbsp olive oil, 1 tsp lemon juice
• 1 tbsp extra-virgin olive oil
• Salt and black pepper to taste
• Grilled zucchini and lemon for serving

Instructions:

1. Pulse tapenade ingredients in a food processor until coarsely chopped. Set aside.
2. Brush swordfish with olive oil. Season with salt and pepper.
3. Grill over high heat for 4–5 minutes per side until cooked through.
4. Top with olive tapenade. Serve with grilled zucchini and lemon.

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Day 27 — Saturday

Breakfast: Ricotta & Berry Stuffed Crepes

Protein: ~27g | Prep Time: 10 min | Cook Time: 15 min | Servings: 2

Ingredients:

• Crepe Batter: 2 large eggs, ½ cup whole wheat flour, ¾ cup unsweetened almond milk, 1 tsp vanilla extract, pinch of salt
• Filling: ¾ cup part-skim ricotta cheese, 1 tbsp raw honey, ½ tsp vanilla extract, ½ tsp lemon zest
• Topping: 1 cup mixed berries, 1 tsp honey, fresh mint

Instructions:

1. Whisk all crepe batter ingredients together until smooth. Let rest for 5 minutes.
2. Mix ricotta with honey, vanilla, and lemon zest.
3. Heat a non-stick pan over medium heat. Pour ¼ cup batter and swirl to coat the pan. Cook for 1–2 minutes per side.
4. Fill each crepe with ricotta mixture and fold. Top with berries, honey, and fresh mint.

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Lunch: Prawn & Avocado Salad with Citrus Dressing

Protein: ~28g | Prep Time: 10 min | Cook Time: 5 min | Servings: 1

Ingredients:

• 5 oz large prawns, cooked and peeled
• 1 ripe avocado, diced
• 2 cups baby spinach
• ½ cup grapefruit segments
• ¼ cup red onion, thinly sliced
• 2 tbsp raw walnuts, chopped
• Citrus Dressing: 2 tbsp fresh grapefruit juice, 1 tbsp extra-virgin olive oil, 1 tsp honey, 1 tsp apple cider vinegar, salt and pepper

Instructions:

1. Whisk all dressing ingredients together.
2. Arrange spinach, grapefruit, red onion, and avocado in a bowl.
3. Top with prawns and walnuts. Drizzle with dressing.

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Dinner: Slow Cooker Chicken Bone Broth Soup

Protein: ~30g | Prep Time: 15 min | Cook Time: 6–8 hours | Servings: 4

Ingredients:

• 1.5 lbs bone-in chicken pieces
• 2 medium carrots, sliced
• 3 stalks celery, sliced
• 1 yellow onion, quartered
• 4 cloves garlic, smashed
• 1-inch piece fresh ginger, sliced
• 1 tsp ground turmeric
• 1 tsp dried thyme
• 6 cups water
• 2 tbsp apple cider vinegar
• Salt and black pepper to taste

Instructions:

1. Place all ingredients in a slow cooker. Cook on low for 6–8 hours.
2. Remove chicken; shred meat and discard bones. Return shredded meat to the soup.
3. Season with salt and pepper. Serve garnished with fresh parsley. Save leftovers for tomorrow.

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Day 28 — Sunday

Breakfast: Almond Butter & Banana Protein Oatmeal

Protein: ~27g | Prep Time: 2 min | Cook Time: 5 min | Servings: 1

Ingredients:

• ½ cup rolled oats
• 1 cup unsweetened almond milk
• 1 scoop (30g) vanilla protein powder
• 2 tbsp natural almond butter
• 1 medium banana, sliced
• 1 tsp ground cinnamon
• ½ tsp ground ginger
• 1 tbsp chia seeds

Instructions:

1. Combine oats and almond milk in a saucepan. Cook over medium heat for 4–5 minutes until creamy.
2. Remove from heat. Stir in protein powder, cinnamon, and ginger.
3. Transfer to a bowl. Top with almond butter, banana slices, and chia seeds.

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Lunch: Leftover Slow Cooker Chicken Bone Broth Soup (from Day 27)

Reheat the remaining soup and serve with a slice of whole-grain bread and a simple green salad.

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Dinner: Pesto Salmon with Roasted Cherry Tomatoes

Protein: ~36g | Prep Time: 10 min | Cook Time: 20 min | Servings: 1

Ingredients:

• 6 oz wild-caught salmon fillet
• 2 tbsp basil pesto (store-bought or homemade)
• 1 cup cherry tomatoes
• 1 cup cooked whole wheat pasta or zucchini noodles
• 1 tbsp extra-virgin olive oil
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Spread basil pesto evenly over the top of the salmon fillet.
2. Toss cherry tomatoes with olive oil, salt, and pepper. Arrange around the salmon in a baking dish.
3. Bake for 15–18 minutes until the salmon is cooked through and the tomatoes have burst.
4. Serve over whole wheat pasta or zucchini noodles with the roasted tomatoes.
5. Garnish with fresh basil.

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28-Day Meal Plan Summary

Day	Breakfast	Lunch	Dinner
1	Turmeric Golden Egg Scramble	Grilled Salmon Salad	Herb-Crusted Baked Salmon
2	Greek Yogurt Power Bowl	Turmeric Chicken & Quinoa Bowl	Turmeric Ginger Chicken Thighs
3	Overnight Oats with Hemp	Leftover Chicken Thighs	Mediterranean Baked Cod
4	Salmon & Spinach Frittata	Lentil & Roasted Vegetable Soup	Lemon Garlic Prawn Pasta
5	Leftover Frittata	Leftover Lentil Soup	Thai Green Curry with Chicken
6	Turkey & Vegetable Hash	Leftover Thai Green Curry	Beef & Vegetable Stew
7	Chia Seed Pudding with Mango	Tuna Niçoise Salad	Leftover Beef Stew
8	Shakshuka with Feta	Sardine & White Bean Salad	Miso Salmon with Bok Choy
9	Leftover Shakshuka	Spicy Tuna Poke Bowl	Chickpea & Vegetable Tagine
10	Walnut & Flaxseed Porridge	Leftover Chickpea Tagine	Seared Tuna with Edamame Salad
11	Baked Egg & Kale Cups	Turkey & Avocado Lettuce Wraps	Moroccan Chicken & Chickpea Stew
12	Leftover Egg & Kale Cups	Leftover Moroccan Stew	Salmon Tacos with Mango Salsa
13	Cottage Cheese Pancakes	Walnut & Pomegranate Chicken Salad	Spiced Lamb Kofta
14	Quinoa Bowl with Poached Egg	Egg Salad Stuffed Avocado	Chicken & Kale Soup
15	Tempeh Scramble with Kale	Leftover Chicken & Kale Soup	Lentil & Spinach Dal
16	Açaí Protein Bowl	Leftover Lentil Dal	Tofu & Vegetable Red Curry
17	Spiced Lentil & Egg Bowl	Leftover Tofu Red Curry	Wild Rice Stuffed Acorn Squash
18	Edamame & Egg Fried Rice	Roasted Beet & Goat Cheese Salad	Cauliflower & Lentil Curry
19	Protein Smoothie Bowl	Leftover Cauliflower Lentil Curry	Stuffed Bell Peppers
20	Peanut Butter Protein Waffles	Edamame & Tofu Buddha Bowl	Roasted Cauliflower & Chickpea Bowl
21	Buckwheat Porridge	Chickpea & Spinach Stew	Kale & White Bean Soup
22	Zucchini & Feta Egg Muffins	Leftover Kale & White Bean Soup	Chicken Tikka Masala
23	Leftover Egg Muffins	Leftover Chicken Tikka Masala	Baked Halibut with Salsa Verde
24	Savoury Oatmeal	Sesame Ginger Tofu Salad	Spiced Pork Tenderloin
25	Kimchi & Egg Fried Cauliflower Rice	Leftover Pork Tenderloin	Sesame Ginger Baked Chicken
26	Smoked Salmon Egg Benedict	Mediterranean Tuna Wrap	Grilled Swordfish with Tapenade
27	Ricotta & Berry Stuffed Crepes	Prawn & Avocado Salad	Slow Cooker Chicken Bone Broth Soup
28	Almond Butter Protein Oatmeal	Leftover Bone Broth Soup	Pesto Salmon with Roasted Tomatoes

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These recipes are intended for general wellness purposes and do not constitute medical advice. Consult a registered dietitian or healthcare provider for personalised nutritional guidance.