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Three real mini-plans, free — each with its recipes, grocery list and prep notes. Complete for the job they do; the paid plans do the whole week.
The 5-Day Fresh Start
Lemon-Herb Baked Salmon with Green Beans
One tray, twenty minutes, and the kind of dinner that looks like more effort than it was.
25 min
Ginger Beef Lettuce Wraps
Fifteen-minute ground beef with ginger and scallions, spooned into crisp lettuce.
15 min
Tuscan White Bean Soup with Rosemary
A fifteen-minute pantry soup that tastes slow-cooked: white beans, tomato, rosemary and olive oil, finished with greens.
20 min
Sheet-Pan Paprika Chicken with Peppers
Everything on one tray: chicken thighs, sweet peppers and red onion under smoked paprika.
40 min · mostly hands-off
Baked Feta and Tomato Orzo
The tray does the sauce: feta and cherry tomatoes roasted until they collapse, stirred through orzo with basil.
35 min · mostly hands-off
The Keto Starter
Creamy Chicken Skillet with Spinach and Sun-Dried Tomatoes
Seared chicken thighs in a parmesan cream sauce with sun-dried tomatoes and a mountain of spinach that cooks down to nothing.
30 min
Sesame-Ginger Salmon with Charred Bok Choy
Salmon fillets glazed with tamari, fresh ginger and toasted sesame, next to bok choy charred in the same skillet.
20 min
Garlic Butter Shrimp with Zucchini Noodles
Shrimp seared in garlic butter with lemon and chili, tossed with zucchini noodles for just long enough to warm them.
20 min
Seared Steak with Chimichurri and Charred Broccolini
A hard-crusted steak, rested and sliced, under a sharp green chimichurri you stir together while the pan heats.
25 min
Slow-Cooker Mojo Pork with Lime Cabbage Slaw
Pork shoulder cooked slow with garlic, cumin and a lot of lime until it shreds itself, piled next to a crunchy cilantro-lime slaw.
250 min · mostly hands-off
The Fresh Breakfast Week
Overnight Oats with Berries and Toasted Seeds
Five minutes tonight, breakfast for two mornings.
10 min
Grab-and-Go Spinach and Feta Egg Cups
A dozen baked egg cups from one bowl and one muffin tin — spinach, feta and red pepper in every one.
35 min · mostly hands-off
Mango-Coconut Chia Pudding Jars
Chia soaked in coconut milk until it turns to pudding, topped with golden mango and toasted coconut.
250 min · mostly hands-off
Thick Berry-Almond Smoothie Bowl
Blended thick enough to hold a spoon upright: frozen berries, banana, Greek yogurt and almond butter under crunchy toppings.
10 min
Almond-Flour Banana Pancakes
Small, golden, banana-sweet pancakes from almond flour and eggs — no regular flour anywhere.
20 min
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.