Mon, Jun 1 – Sun, Jun 7
WEEK 1 — rampInternship — Jackson 9-5 (no-reheat lunches) — Week 1: fast Mon Jun 1, first grocery run after work, no prep. First Saturday meal-prep = Jun 6.
Calories / full eating day
3215 kcal
target 2950 · fast days lighter
Macros / full eating day
182 g protein
270C / 163F g · target 175g P
This week's food
$82.85
≈ $359.98/mo · cheapest-clean
Shopping
4 trips
Kroger + Aldi
Most-budgeted clean mode: meals use the cheapest book-approved forms — canned wild salmon instead of fillets, eggs/lentils/beans for protein, no whey smoothie or Medjool-date snacks. Switch to budget-optimized or splurge anytime in Settings → Budget mode.
Weekly nutrient balance
- Tracked micronutrients look balanced; organ meat within the selenium cap.
- (Estimate from tracked nutrients on staples — directional, not lab-precise.)
Portions nudged to finish whole packages (no waste): Ground beef -17%, Plain whole-milk yogurt +25%, Eggs (large) +25%, A2 whole milk +25%, Spinach / mixed greens (organic) -6%, Cucumber / celery -19%, Tomatoes (cherry/Roma) +25%, Sourdough / sprouted bread (einkorn, Ezekiel) +25%, Whole chicken +25%, Chicken thighs (bone-in) +25%, Avocados +25%, Bell peppers (organic) +25%, Carrots (organic) +25%, Apples (organic, with skin) +25%, Onions (yellow + red) +25%, Lemons (organic) +25%.
✅ Your habits & tasks (from Lifestyle)
🛒 Groceries
Your dated shopping list lives on the Shopping tab — it accounts for what's already in your pantry and your move-in / away dates, so it stays accurate. (This page is just the eating plan.)
🍳 None (Week 1) meal-prep
📅 Day by day — what & when to eat
Mon, Jun 1passed
1130 kcal · 75/84/58 P/C/F · $7FAST all dayFirst grocery run after work
- All day: Fast until after work👩🍳 Water + sea salt + lemon, black coffee, herbal tea.After work: startup shop, then first dinner.
- Dinner (after shopping): Simple skillet: beef + sweet potato + frozen broccoli 📖1130k · 75/84/58Ground beef 8.5 oz · Sweet potatoes 2 medium sweet potatoes · Broccoli (frozen organic) 2¾ cups · Butter 1½ tbsp👩🍳 Brown beef in a skillet; bake/microwave sweet potato; steam frozen broccoli; finish with butter.
Tue, Jun 2passed
1731 kcal · 115/106/100 P/C/F · $9.35Partial fast (water/tea/broth until dinner)
- Morning–afternoon: Partial fast👩🍳 Water + sea salt + lemon, coffee, herbal tea, 1 tbsp ACV; bone broth if needed.
- Dinner (break fast): Break-fast dinner: beef + rice + veg + broth 📖1130k · 94/50/64Ground beef 9.5 oz · Bone broth (chicken, DIY from carcass) 1½ cups · Brown rice (organic) ½ cup dry · Broccoli (frozen organic) 2¾ cups · Butter 1½ tbsp · Sauerkraut (raw, unpasteurized) 3 tbsp👩🍳 Brown beef; reheat rice; steam broccoli; warm a mug of bone broth; butter + kraut.
- Evening snack: Yogurt bowl (yogurt, berries, honey, walnuts) 📖601k · 21/56/36Plain whole-milk yogurt 1¾ cups · Frozen blueberries (organic) ½ cup · Raw honey 1 tbsp · Walnuts (organic) 1 oz👩🍳 Spoon together — no cooking.
Wed, Jun 3passed
3285 kcal · 200/243/172 P/C/F · $16.14Lift dayCold packed lunch
- Breakfast8:00 AM: Eggs + oats (budget) 📖840k · 48/74/39Eggs (large) 5 eggs · Rolled oats (organic, slow-cooked) ¾ cup dry · A2 whole milk ¾ cup · Raw honey ¾ tbsp · Cinnamon 2 tsp · Chia seeds 1¼ tbsp👩🍳 Scramble eggs; stir quick oats into warm milk with honey + cinnamon + chia.
- Lunch12:30 PM: Cold sardine + egg salad (budget, packed) 📖911k · 64/55/47Sardines (canned in water or olive oil) 1½ tins · Eggs (large) 4 eggs · Spinach / mixed greens (organic) 4 cups · Cucumber / celery ½ cucumber · Tomatoes (cherry/Roma) 1 tomato · Extra-virgin olive oil (EVOO) 1 tbsp · Apple cider vinegar (with mother) ¾ tbsp · Sourdough / sprouted bread (einkorn, Ezekiel) 4 slices👩🍳 Assemble cold; mash sardines + hard-boiled egg over greens; pack dressing separately.Shelf-stable; no reheat.
- Afternoon snack3:00 PM: Yogurt bowl (yogurt, berries, honey, walnuts) 📖490k · 17/46/29Plain whole-milk yogurt 1½ cups · Frozen blueberries (organic) ½ cups · Raw honey 1 tbsp · Walnuts (organic) 1 oz👩🍳 Spoon together — no cooking.
- Dinner6:00 PM: Roast chicken + sweet potato + broccoli 📖1044k · 71/68/57Whole chicken 8.5 oz · Sweet potatoes 1½ medium sweet potatoes · Broccoli (frozen organic) 2¼ cups · Butter 1½ tbsp · Extra-virgin olive oil (EVOO) ¾ tbsp👩🍳 Use Sat's roast chicken; bake sweet potato 400°F ~45 min; steam broccoli 5 min; finish with butter + EVOO.
Thu, Jun 4passed
1731 kcal · 115/106/100 P/C/F · $9.35Partial fast (water/tea/broth until dinner)
- Morning–afternoon: Partial fast👩🍳 Water + sea salt + lemon, coffee, herbal tea, 1 tbsp ACV; bone broth if needed.
- Dinner (break fast): Break-fast dinner: beef + rice + veg + broth 📖1130k · 94/50/64Ground beef 9.5 oz · Bone broth (chicken, DIY from carcass) 1½ cups · Brown rice (organic) ½ cup dry · Broccoli (frozen organic) 2¾ cups · Butter 1½ tbsp · Sauerkraut (raw, unpasteurized) 3 tbsp👩🍳 Brown beef; reheat rice; steam broccoli; warm a mug of bone broth; butter + kraut.
- Evening snack: Yogurt bowl (yogurt, berries, honey, walnuts) 📖601k · 21/56/36Plain whole-milk yogurt 1¾ cups · Frozen blueberries (organic) ½ cup · Raw honey 1 tbsp · Walnuts (organic) 1 oz👩🍳 Spoon together — no cooking.
Fri, Jun 5TODAY
3144 kcal · 164/297/153 P/C/F · $15.86Lift dayCold packed lunch
- Breakfast8:00 AM: Overnight oats (budget, no whey) 📖885k · 30/119/35Rolled oats (organic, slow-cooked) 1 cup dry · A2 whole milk 1½ cup · Chia seeds 1¾ tbsp · Frozen blueberries (organic) ½ cup · Raw honey 1 tbsp · Cinnamon 2 tsp · Walnuts (organic) 0.5 oz👩🍳 Made on prep day — oats + milk + chia + berries + honey in a jar; eat cold.
- Lunch12:30 PM: Cold greens salad + leftover chicken (packed) 📖1139k · 69/78/62Spinach / mixed greens (organic) 4 cups · Chicken thighs (bone-in) 7 oz · Avocados 1 avocado · Cucumber / celery ½ cucumber · Bell peppers (organic) 1 pepper · Carrots (organic) 1½ carrots · Extra-virgin olive oil (EVOO) 1½ tbsp · Apple cider vinegar (with mother) ¾ tbsp · Sourdough / sprouted bread (einkorn, Ezekiel) 4 slices👩🍳 Assemble cold over the prepped chicken; pack dressing separately.Uses prepped chicken thighs; great cold.
- Afternoon snack3:00 PM: Apple + raw cheese + almonds 📖500k · 18/44/32Apples (organic, with skin) 1½ apples · Raw cheese (A2 cow / goat / sheep) 1.5 oz · Raw almonds (organic) 1.5 oz👩🍳 Slice apple; pair with cheese + almonds.
- Dinner6:00 PM: Beef + black bean + rice bowl (budget) 📖620k · 47/56/24Ground beef 5 oz · Black beans (dry) ½ cups dry · Brown rice (organic) ½ cups dry · Onions (yellow + red) 1 onion · Bell peppers (organic) 1 pepper · Cumin 2½ tsp👩🍳 Brown beef + onion + pepper; serve over rice + black beans; cumin to taste.
Sat, Jun 6
2387 kcal · 114/187/138 P/C/F · $13.45- Breakfast8:00 AM: Eggs, toast & avocado 📖672k · 32/43/41Eggs (large) 4 eggs · Sourdough / sprouted bread (einkorn, Ezekiel) 2½ slices · Butter ¾ tbsp · Avocados ½ avocado · Sauerkraut (raw, unpasteurized) 2 tbsp👩🍳 Scramble eggs in butter; toast sourdough; slice avocado; add a forkful of kraut.
- Lunch12:30 PM: Cold greens salad + sardines (packed) 📖897k · 42/76/50Spinach / mixed greens (organic) 2¾ cups · Sardines (canned in water or olive oil) 1 tin · Avocados ½ avocado · Cucumber / celery ½ cucumber · Tomatoes (cherry/Roma) ½ tomato · Extra-virgin olive oil (EVOO) 1 tbsp · Apple cider vinegar (with mother) ½ tbsp · Raw cheese (A2 cow / goat / sheep) 1 oz · Sourdough / sprouted bread (einkorn, Ezekiel) 2½ slices · Apples (organic, with skin) 1½ apples👩🍳 Assemble cold; tip the sardines on top; pack dressing separately.Shelf-stable protein; no reheat.
- Afternoon snack3:00 PM: Apple + raw cheese + almonds 📖373k · 13/33/24Apples (organic, with skin) 1½ apples · Raw cheese (A2 cow / goat / sheep) 1 oz · Raw almonds (organic) 1 oz👩🍳 Slice apple; pair with cheese + almonds.
- Dinner6:00 PM: Lentil + egg + veg skillet (budget) 📖445k · 27/35/23Lentils (dry) ¼ cups dry · Eggs (large) 2½ eggs · Broccoli (frozen organic) 1¾ cups · Onions (yellow + red) ½ onion · Extra-virgin olive oil (EVOO) ¾ tbsp · Cumin 1 tsp · Turmeric ¾ tsp👩🍳 Simmer lentils; fold in fried eggs + steamed broccoli + onion; season cumin/turmeric.
Sun, Jun 7
2125 kcal · 132/159/110 P/C/F · $11.7- Breakfast8:00 AM: Eggs + oats (budget) 📖643k · 37/57/30Eggs (large) 4 eggs · Rolled oats (organic, slow-cooked) ½ cup dry · A2 whole milk ¾ cup · Raw honey ½ tbsp · Cinnamon ¾ tsp · Chia seeds 1 tbsp👩🍳 Scramble eggs; stir quick oats into warm milk with honey + cinnamon + chia.
- Lunch12:30 PM: Cold sardine + egg salad (budget, packed) 📖697k · 49/42/36Sardines (canned in water or olive oil) 1 tin · Eggs (large) 2½ eggs · Spinach / mixed greens (organic) 2¾ cups · Cucumber / celery ½ cucumber · Tomatoes (cherry/Roma) ½ tomato · Extra-virgin olive oil (EVOO) ¾ tbsp · Apple cider vinegar (with mother) ½ tbsp · Sourdough / sprouted bread (einkorn, Ezekiel) 2½ slices👩🍳 Assemble cold; mash sardines + hard-boiled egg over greens; pack dressing separately.Shelf-stable; no reheat.
- Afternoon snack3:00 PM: Apple + raw cheese + almonds 📖373k · 13/33/24Apples (organic, with skin) 1½ apples · Raw cheese (A2 cow / goat / sheep) 1 oz · Raw almonds (organic) 1 oz👩🍳 Slice apple; pair with cheese + almonds.
- Dinner6:00 PM: Canned wild salmon + rice + greens (budget) 📖412k · 33/27/20Canned wild salmon (in spring water) 5 oz · Brown rice (organic) ¼ cups dry · Spinach / mixed greens (organic) 2¾ cups · Extra-virgin olive oil (EVOO) ¾ tbsp · Lemons (organic) ½ lemon · Onions (yellow + red) ½ onion👩🍳 Flake canned wild salmon over rice + wilted spinach; finish with lemon + EVOO + onion.
🔧 Equipment checklist
You already own these; one-time buy if missing: insulated lunch bag + ice packs (~$20).
appliances
- Oven + stovetop
- Instant Pot / slow cooker
- Blender
- Grill pan
cookware
- Large stockpot (broth)
- 2 sheet pans
- Large skillet
- Saucepan
tools
- Chef's knife + cutting board
- Fine strainer
- Mason jars
- ~10 glass meal-prep containers
- Insulated lunch bag + 2 ice packs
Ingredients are listed under each meal above (tap a meal's 📖 for its full recipe). Your dated, pantry-aware buy list lives on the Shopping tab.
📖 Sourced from the book
Eat / Don't Eat master listpp. 236-240
7-Day Jump Start + shopping listpp. 228-235
Recipespp. 241-250
Fastingpp. 38-52
Fats & oilspp. 92-99
Salt & hydrationpp. 154-162
Spice rack (24 herbs/spices)pp. 163-178
Essential oils (12)pp. 179-187
Healing leaves + infusionpp. 188-204, 374-377
Exercise (walking + strength)pp. 205-215
Mindsetpp. 216-227