The Gentle Plan
Exclusive gentle weeks — velvet chicken, parchment fish, quiet risottos: mild by design and genuinely good — with grocery lists, prep hours and estimated nutrition throughout.
- Exclusive recipes, one per spread, with photo and honest timing
- A 7-day grid for every week in the book
- Grocery list per week, organised by aisle, derived from the recipes
- One-hour Sunday prep guide per week
- Estimated nutrition per serving on every recipe
- US Letter & A4, print at home
from $9
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.
What the books are built on
- Every recipe is exclusive to the books — mild seasoning, minimal onion and garlic, nothing fried
- Restaurant techniques made calm: velveting, parchment baking, gentle simmering
- Estimated calories, protein, carbs and fat on every recipe, computed from the actual ingredients
- Each week: the 7-day grid, the derived grocery list and a one-hour prep guide
Pick your size
| 1 Week | 2 Weeks | 3 Weeks | The Full MonthBest value | |
|---|---|---|---|---|
| Weeks of eating | 1 | 2 | 3 | 4 |
| Exclusive recipes | 12 | 22 | 31 | 36 |
| Grocery lists & prep hours | 1 of each | 2 of each | 3 of each | 4 of each |
| Price | $9 one-time | $15 one-time | $19 one-time | $22 one-time |
| Get it | Get it | Get it | Get it |
Week one, exactly as you'd cook it
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Sunday | Coconut Rice Porridge | Ginger-Poached Chicken | Tarragon Chicken Fricassée |
| Prep note — Cook the tarragon chicken fricassée double — it carries two weekday lunches. Prep the breakfasts. | |||
| Monday | Blueberry-Lemon Baked Oatmeal Squares | Tarragon Chicken Fricasséeleftovers — already cooked | Oven-Baked Butternut Risotto |
| Tuesday | Coconut Rice Porridge | Oven-Baked Butternut Risottoleftovers — already cooked | Seared Scallops on Sweet Corn Polenta |
| Wednesday | Blueberry-Lemon Baked Oatmeal Squares | Silky Zucchini and Basil Soup | Baked Lemon Chicken and Orzo |
| Thursday | Coconut Rice Porridge | Baked Lemon Chicken and Orzoleftovers — already cooked | Velvet Chicken |
| Friday | Blueberry-Lemon Baked Oatmeal Squares | Tarragon Chicken Fricasséeleftovers — already cooked | Miso-Butter Baked Cod |
| Saturday | Coconut Rice Porridge | Smoked Trout Rillettes | Cod Poached in Saffron, Fennel and Tomato Broth |
Every recipe carries its numbers
Estimates, computed — not lab analyses. How we calculate.
The full month's table of contents
- Coconut Rice Porridge with Caramelized Banana
- Blueberry-Lemon Baked Oatmeal Squares
- Ginger-Poached Chicken with Scallion Rice and Cucumber
- Tarragon Chicken Fricassée with Baby Potatoes
- Oven-Baked Butternut Risotto with Sage and Parmesan
- Seared Scallops on Sweet Corn Polenta
- Silky Zucchini and Basil Soup with Parmesan
- Baked Lemon Chicken and Orzo with Zucchini and Dill
- Velvet Chicken with Ginger-Scallion Oil over Rice
- Miso-Butter Baked Cod with Sesame Spinach and Rice
- Smoked Trout Rillettes with Lemon and Chives
- Cod Poached in Saffron, Fennel and Tomato Broth
- Soft-Scrambled Eggs with Smoked Salmon and Chives
- Vanilla-Poached Pears with Whipped Ricotta and Toasted Almonds
- Chicken Stew with Fluffy Herb Dumplings
- Salmon Baked in Parchment with Orange and Dill
- Gentle Salmon Kedgeree with Soft Eggs
- Jammy Egg and Spinach Bowls with Lemon-Tahini Dressing
- Creamy Salmon and Cod Pie with Mashed Potato Crust
- One-Pan Baked Dill Rice with Salmon and Spinach
- Steel-Cut Oat Risotto with Butternut Squash and Sage Butter
- Seared Scallops with Potato-Parsnip Purée and Lemon Butter
- Toasted Millet Porridge with Raspberry-Maple Compote
- Roasted Beet and Orange Salad with Whipped Goat Cheese and Pistachios
- Slow-Cooker Ginger Chicken Congee with Scallion Oil
- Baked Halibut on Melting Fennel and Potatoes
- Skillet-Braised Lemon Chicken with Melting Potatoes
- Silky Potato Soup with Leek Tops and Chive Oil
- Miso-Maple Glazed Tofu with Roasted Carrots and Scallion Rice
- Sheet-Pan Maple-Dijon Pork Tenderloin with Sweet Potatoes
- Lemongrass-Ginger Broth with Tofu and Rice Noodles
- Lemon-Dill Baked Tofu and Quinoa Salad with Cucumber
- Lemon Stracciatella Soup with Spinach and Rice
- Sheet-Pan Miso-Maple Tofu with Sweet Potatoes and Green Beans
- Baked Eggs in Creamed Spinach with Parmesan
- Silky Steamed Eggs with Ginger Rice and Bok Choy
Questions, answered plainly
Are these the free recipes from this site?
No. Every recipe in the paid books is exclusive — developed for the books and not published on this site or anywhere else. The 78 recipes on the site stay free; the books are a different, paid collection.
Which size should I buy?
The 1-week book is the taste. The full month is the system — four weeks before anything repeats, and the most food for your money. Every price is a one-time purchase (no subscription), and every bigger book genuinely contains the smaller ones — week one is week one in all four sizes.
Where do the nutrition numbers come from?
They are computed from each recipe’s actual ingredient list using standard reference values, and they are labeled estimates — we publish no number we did not calculate. They are not lab analyses.
Is this personalised to me? Is it suitable for my health situation?
No and we cannot know — it is a well-built, fixed plan, which is what makes it affordable and immediate. Whether a way of eating suits your body is a conversation for a professional who knows you. See the disclaimer.
What if it’s not for me?
The 30-day refund applies to every size, no justification asked.
Or take all five months
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.