Recipes & clean consumables

• 3 pasture-raised eggs
• 1 Tbsp grass-fed butter or ghee
• 1/2 cup rolled oats
• 1/2 cup A2 whole milk (warm)
• 2 tsp raw honey
• 1/2 tsp cinnamon
• 1 Tbsp chia seeds

1. Scramble the eggs low-and-slow in the butter until just set.
2. Stir the oats into the warm milk; let sit 2 min to soften (or simmer 3 min).
3. Stir in honey, cinnamon, and chia.
4. Eat the eggs alongside the oats.

✓ 100% EAT-list. Whole, single-ingredient foods; honey/maple are the only sweeteners the book allows.

• 3/4 cup rolled oats
• 3/4 cup A2 whole milk
• 1 Tbsp chia seeds
• 1/3 cup frozen blueberries
• 1 Tbsp raw honey
• 1/2 tsp cinnamon
• 2 Tbsp chopped walnuts

1. Combine oats, milk, chia, blueberries, honey, and cinnamon in a jar.
2. Cover and refrigerate overnight (4+ hrs).
3. Top with walnuts; eat cold (no reheat — packs for work).

✓ Book overnight-oats adapted to budget: A2 milk instead of canned coconut milk, no dates. Cold-lunch friendly.

• 3 pasture-raised eggs
• 2 slices sourdough / sprouted bread
• 2 tsp grass-fed butter
• 1/2 avocado
• 2 Tbsp raw sauerkraut

1. Scramble or fry the eggs in butter.
2. Toast the sourdough.
3. Slice avocado over the toast; top with eggs.
4. Add a forkful of raw kraut on the side (gut-friendly).

✓ Sourdough/sprouted/einkorn is the book's only approved bread; raw unpasteurized kraut for probiotics.

• 1 tin wild sardines (~92g)
• 2 hard-boiled pasture eggs
• 2 cups spinach / mixed greens
• 1/2 cucumber, sliced
• 1/3 cup cherry tomatoes
• 1 Tbsp EVOO
• 2 tsp ACV
• 2 slices sourdough

1. Hard-boil the eggs ahead (Sat prep).
2. Mash sardines + eggs over the greens, cucumber, tomatoes.
3. Pack EVOO + ACV dressing separately; dress just before eating.
4. Serve with sourdough. No reheat — insulated bag + ice pack.

✓ Shelf-stable wild sardines = cheapest clean omega-3 + calcium. Perfect no-microwave work lunch.

• ~4 oz prepped roast chicken (from Sat's bird)
• 2 cups spinach
• 1/2 avocado
• 1/2 cucumber
• 1 small bell pepper
• 1/2 cup shredded carrots
• 1 Tbsp EVOO
• 2 tsp ACV
• 2 slices sourdough

1. Pull leftover roast chicken into bite-size pieces.
2. Layer greens, avocado, cucumber, pepper, carrot in a container; chicken on top.
3. Pack EVOO + ACV dressing separately.
4. Dress and eat cold.

✓ Uses the Saturday roast chicken — zero waste, no extra cook time.

• 1 tin wild sardines (~92g)
• 2 cups spinach
• 1/2 avocado
• 1/2 cucumber
• 1/3 cup tomatoes
• 1 oz raw cheese
• 1 Tbsp EVOO
• 2 tsp ACV
• 2 slices sourdough
• 1 apple

1. Layer greens, avocado, cucumber, tomatoes; tip sardines on top.
2. Add cubed raw cheese.
3. Pack EVOO + ACV separately; dress before eating.
4. Apple + sourdough on the side.

✓ All shelf-stable/cold — no reheat. Raw A2/goat/sheep cheese only.

• ~1/3 of a Saturday roast chicken (~150g meat)
• 1 medium sweet potato
• 1.5 cups broccoli
• 1 Tbsp grass-fed butter
• 1.5 tsp EVOO

1. PREP DAY: roast a whole chicken at 425°F ~80 min; pull the meat for the week and SAVE THE CARCASS for bone broth.
2. Bake the sweet potato at 400°F ~45 min (or microwave 6–8 min).
3. Steam the broccoli 5 min.
4. Plate chicken + sweet potato + broccoli; finish with butter + EVOO.

✓ The week's anchor: one whole chicken feeds several meals AND its carcass makes the bone broth used on fast days. Cheapest clean chicken.

• ~4 oz grass-fed/conventional ground beef
• 1/3 cup cooked black beans
• 1/3 cup cooked brown rice
• 1/2 onion
• 1 small bell pepper
• 1/2 tsp cumin

1. Brown the beef with diced onion + pepper (~8 min); drain excess fat.
2. Warm the beans and rice.
3. Combine in a bowl; season with cumin (and a pinch of sea salt).
4. Optional: top with kraut or avocado.

✓ Beef + beans + rice = complete, cheap, filling protein bowl. Brown rice and dry beans are the budget clean forms.

• 3/4 cup cooked lentils
• 2 pasture eggs
• 1.5 cups broccoli
• 1/2 onion
• 1 Tbsp EVOO
• 1/2 tsp cumin
• 1/2 tsp turmeric

1. Sauté onion in EVOO; add cooked lentils + cumin + turmeric to warm through.
2. Steam or pan-steam the broccoli.
3. Fry the eggs and fold them in (yolks make the sauce).
4. Season and serve.

✓ Plant + egg protein, no meat — keeps cost down on non-meat nights while staying high-protein.

• 1 tin wild-caught salmon (~140g)
• 1/3 cup cooked brown rice
• 2 cups spinach
• 1 Tbsp EVOO
• juice of 1/2 lemon
• 1/4 onion

1. Warm the rice; wilt spinach with the onion in a little EVOO.
2. Flake the canned salmon over the top.
3. Finish with lemon + EVOO.
4. Season with sea salt.

✓ Canned WILD salmon (not farmed, not fillet) is the cheapest clean omega-3 dinner — book-approved.

• ~5 oz ground beef
• 1 cup bone broth (from the chicken carcass)
• 1/3 cup cooked brown rice
• 1.5 cups broccoli
• 1 Tbsp grass-fed butter
• 2 Tbsp raw sauerkraut

1. After your water/tea/broth fast, ease in with a warm mug of bone broth.
2. Brown the beef; reheat the rice; steam the broccoli.
3. Plate with butter + a forkful of kraut.
4. Eat slowly — this is the one meal on a fast day.

✓ Partial-fast day (water/sea salt/lemon/tea/broth until dinner, per Ch. 3). Bone broth comes free from the week's chicken carcass.

• ~4 oz ground beef
• 1 medium sweet potato
• 1.5 cups broccoli
• 1 Tbsp grass-fed butter

1. Brown the beef in a skillet.
2. Bake or microwave the sweet potato until soft.
3. Steam the broccoli.
4. Plate; finish with butter + sea salt. (The fastest weeknight dinner — Week 1 / busy nights.)

✓ Three ingredients, ~15 min, all EAT-list. The default when you're short on time.

• 1 cup plain whole-milk yogurt
• 1/3 cup frozen blueberries (thawed)
• 1 Tbsp raw honey
• 2 Tbsp walnuts

1. Spoon yogurt into a bowl.
2. Top with blueberries, honey, and walnuts.
3. No cooking.

✓ Plain whole-milk (ideally A2/goat/sheep) yogurt — no flavored/sweetened tubs.

• 1 apple
• 1 oz raw cheese
• 1 oz raw almonds

1. Slice the apple.
2. Pair with raw cheese and a small handful of almonds.

✓ Whole-food snack; raw cheese + raw nuts. Replaces the pricier cottage-cheese-and-dates splurge snack.