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Wellness

Dr. Sarah’s Anti-Inflammatory Meal Plan

A 7-day meal plan for 4 people, with recipes and a full grocery list.

Website Medical and Professional Disclaimer

Dr. Sarah is an Integrative Wellness Expert. The meal plan menus and nutritional information provided on this website are intended solely for educational and informational purposes. This content does not constitute medical advice.

Sarah E. v. Clark, PhD, DFM, serves as an Integrative Wellness Expert. It is critical to understand that she holds a PhD and is NOT a Medical Doctor (MD). She takes this professional distinction very seriously. She does not diagnose, treat, cure, or prevent any illness or disease, nor does she prescribe medications or medical therapies. Her services and meal plans are designed to support general wellness and should never be used as a substitute for professional medical care. You should always consult a licensed medical professional before beginning any new dietary program or health regimen.

Additionally, Sarah E. v. Clark is board certified as a Holistic Health Practitioner. Please note that this credential represents a private organizational recognition. It is not a medical credential or a license issued by any state government.

Documentation of these professional credentials is provided below.

Professional Credentials

Board Certified Holistic Health Practitioner American Association of Natural Wellness Practitioners (AANWP) October 7, 2021 View certificate (PDF) Ministerial License — Licensed Ecclesiastical Holistic Practitioner (LEHP) Guardian Ecclesiastical Holistic Association (GEHA) October 7, 2021 · License No. LEHP788 View certificate (PDF)

The 7-Day Meal Plan

Serves 4 people. Each day lists the menu at a glance, then the recipes.

Download full plan (PDF)
1

Day 1

  • Breakfast

    Turmeric Quinoa Porridge

    Cooked quinoa with almond milk, turmeric, cinnamon, chia seeds, blueberries, and walnuts.

  • Lunch

    Grilled Salmon Power Bowl

    Grilled salmon over spinach and arugula with roasted sweet potatoes, avocado, and lemon-tahini dressing.

  • Dinner

    Ginger Chicken Stir-Fry

    Chicken breast sautéed with garlic, ginger, broccoli, bell peppers, and bok choy in coconut aminos, served over cauliflower rice.

  • Snack

    Chia Pudding with Berries

    Chia seeds soaked in almond milk, vanilla, cinnamon, topped with raspberries and almonds.

Recipes

Breakfast Turmeric Quinoa Porridge

Portions: Each adult: ¾ cup cooked quinoa + toppings

Ingredients

  • Quinoa – 1½ cups (uncooked)
  • Almond milk – 3 cups
  • Turmeric – 1½ tsp
  • Cinnamon – 1½ tsp
  • Chia seeds – 3 tbsp
  • Blueberries – 1½ cups (fresh or frozen)
  • Walnuts – ¾ cup (chopped)
  • Honey – to taste (optional)

Instructions

  1. Rinse quinoa thoroughly under cold water.
  2. In a saucepan, combine quinoa, almond milk, turmeric, cinnamon, and chia seeds.
  3. Bring to a gentle simmer over medium heat. Cook for 15-20 minutes, stirring occasionally, until the quinoa absorbs the liquid.
  4. Divide into 4 bowls.
  5. Top each bowl with blueberries, walnuts, and a drizzle of honey if desired.
Lunch Grilled Salmon Power Bowl

Portions: Each adult: 4 oz salmon + 1½ cups bowl

Ingredients

  • Salmon – 4 fillets (24 oz total, 6 oz each)
  • Quinoa – 1½ cups (uncooked)
  • Spinach – 8 cups (approx. 2 large bags)
  • Cucumber – 1 large (sliced)
  • Avocado – 2 (sliced)
  • Lemon – 1 (juiced)
  • Fresh dill – 4 tbsp (chopped)
  • Olive oil – 3 tbsp
  • Salt & pepper – to taste

Instructions

  1. Cook quinoa according to package instructions.
  2. Preheat oven to 400°F. Season salmon fillets with salt, pepper, lemon juice, and 1 tbsp olive oil.
  3. Place salmon on a baking sheet. Bake for 12-15 minutes, until it flakes easily.
  4. In a large bowl, toss spinach, cucumber, quinoa, dill, and remaining olive oil.
  5. Divide into bowls and top each with avocado slices and a salmon fillet.
Dinner Ginger Turmeric Chicken Thighs with Roasted Cauliflower & Sweet Potato

Portions: Each adult: 6 oz chicken + 1½ cups roasted veggies

Ingredients

  • Chicken thighs (bone-in or boneless) – 12 pieces (approx. 3 lbs total)
  • Sweet potatoes – 4 medium (cubed)
  • Cauliflower – 2 heads (cut into florets)
  • Garlic – 4 cloves (minced)
  • Olive oil – 4 tbsp
  • Turmeric – 2 tsp
  • Paprika – 1½ tsp
  • Lemon – 1 (juiced)
  • Salt & pepper – to taste

Instructions

  1. Preheat oven to 400°F.
  2. In a bowl, mix chicken thighs with turmeric, paprika, garlic, lemon juice, salt, pepper, and 1½ tbsp olive oil. Coat evenly.
  3. Spread chicken on a baking sheet. Roast for 30-35 minutes, until cooked through (165°F internal temp).
  4. Toss sweet potatoes and cauliflower with 2½ tbsp olive oil, salt, and pepper. Spread on a separate baking sheet.
  5. Roast veggies for 25-30 minutes, stirring halfway.
  6. Serve chicken with roasted veggies.
Snack Chia Pudding with Berries

Portions: Each adult: 1 small jar (~½ cup pudding)

Ingredients

  • Chia seeds – 6 tbsp
  • Almond milk – 2 cups
  • Vanilla extract – 1 tsp (optional)
  • Berries – 1½ cups
  • Almonds – ½ cup (chopped)

Instructions

  1. In a mixing bowl, combine chia seeds, almond milk, and vanilla extract.
  2. Stir well, cover, and refrigerate for at least 2 hours or overnight.
  3. Stir before serving. Divide into small jars or bowls.
  4. Top with berries and chopped almonds.
2

Day 2

  • Breakfast

    Spinach & Mushroom Scramble

    Eggs scrambled with sautéed spinach, mushrooms, garlic, and avocado on the side.

  • Lunch

    Sardine Avocado Toast (or Salmon)

    Whole-grain or gluten-free toast topped with mashed avocado, sardines (or salmon), lemon, and chili flakes.

  • Dinner

    Lemon Herb Baked Cod with Roasted Veggies

    Cod baked with lemon, garlic, and olive oil; roasted sweet potatoes, zucchini, and asparagus.

  • Snack

    Golden Milk Smoothie

    Almond milk, banana, turmeric, ginger, chia seeds, and a touch of honey.

Recipes

Breakfast Berry Flaxseed Oatmeal

Portions: Each adult: ¾ cup cooked oatmeal

Ingredients

  • Oats – 1½ cups (rolled or steel-cut)
  • Almond milk – 3 cups
  • Flaxseeds – 2 tbsp (ground)
  • Cinnamon – 1 tsp
  • Berries – 1½ cups (fresh or frozen)
  • Walnuts – ½ cup (chopped, optional)
  • Honey – to taste (optional)

Instructions

  1. In a pot, bring almond milk to a gentle boil over medium heat.
  2. Stir in oats and reduce heat. Simmer for 5-10 minutes (or longer for steel-cut oats), stirring occasionally, until creamy.
  3. Stir in flaxseeds and cinnamon.
  4. Divide into bowls. Top with berries, walnuts, and a drizzle of honey if desired.
Lunch Lemon Garlic Chicken Quinoa Bowl

Portions: Each adult: 4 oz chicken + 1½ cups bowl

Ingredients

  • Chicken breasts – 4 (approx. 24 oz total)
  • Quinoa – 1½ cups (uncooked)
  • Spinach – 6 cups
  • Cucumber – 1 large (sliced)
  • Cherry tomatoes – 2 cups (halved)
  • Lemon – 1 (juiced)
  • Olive oil – 3 tbsp
  • Garlic – 3 cloves (minced)
  • Salt & pepper – to taste

Instructions

  1. Cook quinoa according to package instructions.
  2. Season chicken with salt, pepper, garlic, and 1 tbsp olive oil. Grill or pan-sear over medium heat for 6-8 minutes per side or until internal temp reaches 165°F. Let rest, then slice.
  3. In a large bowl, toss spinach, cucumber, and tomatoes with lemon juice and remaining olive oil.
  4. Add cooked quinoa and mix.
  5. Divide into bowls and top with sliced chicken.
Dinner Baked Salmon with Roasted Broccoli & Sweet Potatoes

Portions: Each adult: 6 oz salmon + 1½ cups roasted veggies

Ingredients

  • Salmon fillets – 4 (24 oz total)
  • Sweet potatoes – 3 medium (cubed)
  • Broccoli – 2 heads (cut into florets)
  • Olive oil – 3 tbsp
  • Garlic – 3 cloves (minced)
  • Lemon – 1 (sliced)
  • Paprika – 1 tsp
  • Salt & pepper – to taste

Instructions

  1. Preheat oven to 400°F.
  2. Toss sweet potatoes and broccoli with 2 tbsp olive oil, garlic, paprika, salt, and pepper. Spread on a baking sheet. Roast for 25-30 minutes, stirring halfway.
  3. Season salmon fillets with salt, pepper, and 1 tbsp olive oil. Lay lemon slices on top.
  4. Add salmon to the baking sheet during the last 12-15 minutes of roasting.
  5. Serve salmon with roasted veggies.
Snack Apple Almond Butter Slices

Portions: Each adult: 1 apple + 2 tbsp almond butter

Ingredients

  • Apples – 4
  • Almond butter – 8 tbsp
  • Cinnamon – to taste (optional)

Instructions

  1. Core and slice apples into wedges.
  2. Spread almond butter on apple slices.
  3. Sprinkle with cinnamon if desired.
3

Day 3

  • Breakfast

    Berry Almond Overnight Oats

    Oats soaked in almond milk with chia seeds, cinnamon, blueberries, almond butter, and walnuts.

  • Lunch

    Quinoa & Black Bean Salad

    Quinoa tossed with black beans, cherry tomatoes, cucumber, avocado, cilantro, lime, and olive oil.

  • Dinner

    Baked Turmeric Salmon with Garlic Greens

    Salmon with turmeric, garlic, and lemon; served with sautéed spinach and quinoa.

  • Snack

    Almond Energy Bites

    Dates, almonds, coconut flakes, cinnamon, chia seeds, and a touch of almond butter.

Recipes

Breakfast Veggie & Spinach Scramble

Portions: Each adult: 3 eggs + 1½ cups veggies

Ingredients

  • Eggs – 12
  • Spinach – 4 cups (chopped)
  • Bell peppers – 2 (diced)
  • Cherry tomatoes – 1 cup (halved)
  • Olive oil – 2 tbsp
  • Garlic – 2 cloves (minced)
  • Avocado – 1 (sliced, for topping)
  • Salt & pepper – to taste

Instructions

  1. Heat olive oil in a large skillet over medium heat.
  2. Sauté garlic, peppers, and cherry tomatoes for 3-4 minutes until softened.
  3. Add spinach and cook until wilted, about 1-2 minutes.
  4. Whisk eggs in a bowl, season with salt and pepper, and pour into the skillet.
  5. Stir gently and cook until eggs are set.
  6. Serve hot, topped with avocado slices.
Lunch Spiced Chickpea & Roasted Veggie Bowl with Lemon Tahini Dressing

Portions: Each adult: 2 cups bowl

Ingredients

  • Chickpeas – 2 cans (15 oz each, drained & rinsed)
  • Sweet potatoes – 3 (cubed)
  • Zucchini – 3 (sliced)
  • Spinach – 6 cups
  • Garlic – 3 cloves (minced)
  • Olive oil – 3 tbsp
  • Paprika – 1 tsp
  • Cumin – 1 tsp
  • Salt & pepper – to taste

Dressing

  • Tahini – 4 tbsp
  • Lemon – 1 (juiced)
  • Garlic – 1 clove (minced)
  • Water – 4 tbsp (to thin)
  • Salt – to taste

Instructions

  1. Preheat oven to 400°F.
  2. Toss sweet potatoes and zucchini with olive oil, paprika, cumin, garlic, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.
  3. In a small bowl, whisk tahini, lemon juice, garlic, water, and salt until smooth.
  4. Heat chickpeas in a skillet over medium heat for 3-4 minutes until warm.
  5. In large bowls, layer spinach, roasted veggies, and chickpeas.
  6. Drizzle with lemon tahini dressing and serve.
Dinner Lemon Garlic Cod with Bok Choy Stir-Fry

Portions: Each adult: 6 oz cod + 2 cups stir-fry

Ingredients

  • Cod fillets – 4 (approx. 24 oz total)
  • Bok choy – 2 bunches (chopped)
  • Bell peppers – 2 (sliced)
  • Garlic – 3 cloves (minced)
  • Fresh ginger – 1 tbsp (grated)
  • Olive oil – 3 tbsp
  • Lemon – 1 (juiced)
  • Coconut aminos – 4 tbsp (or soy sauce alternative)
  • Salt & pepper – to taste

Instructions

  1. Heat 1 tbsp olive oil in a skillet over medium heat. Sauté garlic and ginger for 1 minute.
  2. Add cod fillets, season with salt and pepper, and cook for 3-4 minutes per side until flaky. Squeeze lemon juice over fish. Remove and set aside.
  3. In the same skillet, add remaining oil, bok choy, and bell peppers. Stir-fry for 3-5 minutes until tender but crisp.
  4. Stir in coconut aminos and toss to coat.
  5. Serve cod with stir-fried veggies.
Snack Cucumber & Hummus Bites

Portions: Each adult: 8 cucumber slices + 3 tbsp hummus

Ingredients

  • Cucumber – 2 large (sliced into thick rounds)
  • Hummus – ¾ cup (store-bought or homemade)
  • Paprika – for garnish (optional)

Instructions

  1. Slice cucumbers into thick rounds.
  2. Top each slice with a small dollop of hummus.
  3. Sprinkle with paprika if desired.
4

Day 4

  • Breakfast

    Sweet Potato Hash with Eggs

    Sautéed sweet potatoes, spinach, onion, garlic, and eggs.

  • Lunch

    Chicken & Avocado Power Bowl

    Grilled chicken over spinach, roasted broccoli, quinoa, avocado, and tahini dressing.

  • Dinner

    Shrimp & Veggie Stir-Fry

    Shrimp stir-fried with ginger, garlic, bok choy, bell peppers, coconut aminos, served over cauliflower rice.

  • Snack

    Apple & Walnut Slices

    Sliced apples with walnuts and almond butter.

Recipes

Breakfast Turmeric Quinoa Breakfast Bowl

Portions: Each adult: ¾ cup cooked quinoa + toppings

Ingredients

  • Quinoa – 1½ cups (uncooked)
  • Almond milk – 3 cups
  • Turmeric – 1½ tsp
  • Cinnamon – 1 tsp
  • Berries – 2 cups (fresh or frozen)
  • Walnuts – ¾ cup (chopped)
  • Honey – to taste (optional)

Instructions

  1. Rinse quinoa under cold water.
  2. In a saucepan, combine quinoa, almond milk, turmeric, and cinnamon.
  3. Bring to a simmer over medium heat. Cook for 15-20 minutes, until the liquid is absorbed and quinoa is tender.
  4. Divide into bowls and top with berries and walnuts. Drizzle with honey if desired.
Lunch Grilled Chicken & Roasted Veggie Bowl with Avocado Dressing

Portions: Each adult: 4 oz chicken + 2 cups veggies

Ingredients

  • Chicken breasts – 4 (approx. 2 lbs total)
  • Sweet potatoes – 3 (cubed)
  • Zucchini – 3 (sliced)
  • Red onion – 1 large (sliced)
  • Olive oil – 3 tbsp
  • Paprika – 1 tsp
  • Garlic powder – 1 tsp
  • Salt & pepper – to taste

Avocado Dressing

  • Avocado – 2 (peeled and pitted)
  • Lemon – 1 (juiced)
  • Olive oil – 2 tbsp
  • Garlic – 1 clove (minced)
  • Water – 3 tbsp (to thin)
  • Salt – to taste

Instructions

  1. Preheat oven to 400°F.
  2. Toss sweet potatoes, zucchini, and red onion with olive oil, paprika, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender.
  3. Season chicken breasts with salt and pepper.
  4. Grill or bake chicken until cooked through (internal temp 165°F), about 6-8 minutes per side.
  5. Blend all dressing ingredients until smooth, adding water to reach your desired consistency.
  6. Serve grilled chicken with roasted veggies and drizzle with avocado dressing.
Dinner Ginger Turmeric Shrimp with Bok Choy & Cauliflower Rice

Portions: Each adult: 6 oz shrimp + 1½ cups cauliflower rice

Ingredients

  • Shrimp – 2 lbs (peeled and deveined)
  • Bok choy – 2 bunches (chopped)
  • Cauliflower – 2 heads (riced)
  • Garlic – 3 cloves (minced)
  • Fresh ginger – 1 tbsp (grated)
  • Turmeric – 1 tsp
  • Coconut aminos – 3 tbsp
  • Olive oil – 3 tbsp
  • Lime – 1 (juiced)
  • Salt & pepper – to taste

Instructions

  1. Pulse cauliflower in a food processor until it resembles rice.
  2. Heat 1 tbsp olive oil in a skillet over medium heat. Sauté cauliflower rice for 5-7 minutes until tender. Season with salt and pepper.
  3. In another large skillet, heat 2 tbsp olive oil over medium heat. Sauté garlic, ginger, and turmeric for 1-2 minutes.
  4. Add shrimp and cook for 4-5 minutes until pink and opaque.
  5. Stir in bok choy and coconut aminos. Stir-fry for 3-4 minutes until bok choy is wilted.
  6. Squeeze lime juice over the shrimp and stir well.
  7. Serve shrimp and veggies over cauliflower rice.
Snack Cucumber Slices with Spicy Hummus Dip

Portions: Each adult: 8 cucumber slices + 3 tbsp hummus

Ingredients

  • Cucumber – 2 large (sliced)
  • Hummus – ¾ cup
  • Paprika – ½ tsp
  • Red chili flakes – pinch (optional)

Instructions

  1. Stir paprika and chili flakes into hummus.
  2. Serve cucumber slices alongside hummus for dipping.
5

Day 5

  • Breakfast

    Matcha Green Smoothie Bowl

    Spinach, frozen mango, almond milk, chia seeds, matcha powder; topped with coconut flakes and almonds.

  • Lunch

    Grilled Chicken Quinoa Salad

    Grilled chicken, quinoa, spinach, cucumber, cherry tomatoes, avocado, and lemon vinaigrette.

  • Dinner

    Moroccan Chickpea Stew

    Chickpeas, carrots, zucchini, tomatoes, garlic, cumin, turmeric, cinnamon; served over quinoa.

  • Snack

    Spiced Almonds

    Almonds roasted with olive oil, turmeric, paprika, and sea salt.

Recipes

Breakfast Almond Butter Banana Oatmeal

Portions: Each adult: ¾ cup oatmeal

Ingredients

  • Oats – 1½ cups
  • Almond milk – 3 cups
  • Banana – 2 (sliced)
  • Almond butter – 4 tbsp
  • Flaxseeds – 1½ tbsp
  • Cinnamon – 1 tsp

Instructions

  1. In a pot over medium heat, combine oats and almond milk. Bring to a simmer and cook for 5-7 minutes until thick and creamy.
  2. Stir in flaxseeds and cinnamon.
  3. Divide into bowls. Top with banana slices and a drizzle of almond butter.
Lunch Grilled Cod & Avocado Spinach Salad

Portions: Each adult: 6 oz cod + 2 cups salad

Ingredients

  • Cod fillets – 4 (6 oz each, approx. 24 oz total)
  • Spinach – 8 cups
  • Avocados – 2 (sliced)
  • Cucumber – 1 large (sliced)
  • Olive oil – 3 tbsp
  • Lemon – 1 (juiced)
  • Garlic – 2 cloves (minced)
  • Salt & pepper – to taste

Instructions

  1. Preheat oven to 400°F.
  2. Season cod with garlic, salt, pepper, and 1 tbsp olive oil. Bake for 12-15 minutes until fish flakes easily.
  3. In a large bowl, toss spinach and cucumber with lemon juice and 2 tbsp olive oil.
  4. Divide salad into bowls, top with cod and avocado slices.
Dinner Moroccan Spiced Chicken & Roasted Carrots with Quinoa

Portions: Each adult: 6 oz chicken + 1 cup quinoa + 1½ cups carrots

Ingredients

  • Chicken thighs – 12 pieces (approx. 3 lbs)
  • Carrots – 8 large (sliced)
  • Quinoa – 2 cups (uncooked)
  • Olive oil – 4 tbsp
  • Cumin – 1½ tsp
  • Paprika – 1½ tsp
  • Cinnamon – ¾ tsp
  • Garlic powder – 1 tsp
  • Salt & pepper – to taste

Instructions

  1. Preheat oven to 400°F.
  2. Season chicken thighs with cumin, paprika, cinnamon, garlic powder, salt, pepper, and 2 tbsp olive oil.
  3. Arrange on a baking sheet and roast for 30-35 minutes until cooked through (internal temp 165°F).
  4. Toss sliced carrots with 2 tbsp olive oil, salt, and pepper. Roast on a separate baking sheet for 25-30 minutes until tender.
  5. Cook quinoa according to package instructions.
  6. Serve roasted chicken over quinoa with roasted carrots.
Snack Date, Walnut & Flax Bites

Portions: Each adult: 3-4 bites

Ingredients

  • Dates – 2 cups (pitted)
  • Walnuts – 1 cup
  • Flaxseeds – 3 tbsp
  • Cinnamon – 1 tsp

Instructions

  1. Add dates, walnuts, flaxseeds, and cinnamon to a food processor.
  2. Blend until mixture forms a sticky dough.
  3. Roll into small balls and refrigerate for at least 30 minutes before serving.
6

Day 6

  • Breakfast

    Coconut Flaxseed Pancakes

    Pancakes made with almond flour, flaxseeds, eggs, coconut milk, cinnamon; topped with blueberries and almond butter.

  • Lunch

    Grilled Salmon & Roasted Veggie Plate

    Grilled salmon with roasted sweet potatoes, zucchini, and tahini-lemon drizzle.

  • Dinner

    Lemon Garlic Chicken with Roasted Cauliflower

    Chicken thighs roasted with garlic, lemon, and rosemary; served with roasted cauliflower and spinach.

  • Snack

    Chia Yogurt Cups

    Chia seeds mixed with almond milk, vanilla, topped with berries and walnuts.

Recipes

Breakfast Coconut Turmeric Quinoa Porridge

Portions: Each adult: ¾ cup porridge

Ingredients

  • Quinoa – 1½ cups (uncooked)
  • Coconut milk – 2 cups (unsweetened, canned)
  • Almond milk – 1 cup (unsweetened)
  • Turmeric – 1 tsp
  • Cinnamon – 1 tsp
  • Berries – 2 cups (fresh or frozen)
  • Walnuts – 1 cup (chopped)
  • Honey – to taste (optional)

Instructions

  1. Rinse quinoa thoroughly under cold water.
  2. In a pot, combine quinoa, coconut milk, almond milk, turmeric, and cinnamon.
  3. Bring to a boil, then reduce to a simmer. Cook for 15-20 minutes until quinoa is tender and the liquid is absorbed.
  4. Divide into bowls. Top with berries and walnuts, and drizzle with honey if desired.
Lunch Lemon Grilled Turkey Lettuce Wraps

Portions: Each adult: 3 lettuce wraps

Ingredients

  • Ground turkey – 2 lbs
  • Lettuce leaves – 12 large (Romaine or Butter lettuce works well)
  • Lemon – 1 (juiced)
  • Garlic – 3 cloves (minced)
  • Olive oil – 2 tbsp
  • Salt & pepper – to taste

Instructions

  1. Heat olive oil in a skillet over medium heat.
  2. Add garlic and cook until fragrant (about 1 minute).
  3. Add ground turkey, season with salt and pepper, and cook until browned and cooked through (8-10 minutes).
  4. Stir in lemon juice. Mix well.
  5. Spoon turkey into lettuce leaves and serve.
Dinner Baked Salmon with Asparagus & Sweet Potatoes

Portions: Each adult: 6 oz salmon + 2 cups veggies

Ingredients

  • Salmon fillets – 4 (6 oz each, approx. 24 oz total)
  • Asparagus – 2 bunches (trimmed)
  • Sweet potatoes – 4 medium (cubed)
  • Olive oil – 4 tbsp
  • Garlic – 3 cloves (minced)
  • Lemon – 1 (sliced)
  • Salt & pepper – to taste

Instructions

  1. Preheat oven to 400°F.
  2. Toss cubed sweet potatoes with 2 tbsp olive oil, garlic, salt, and pepper. Spread on a baking sheet and roast for 20 minutes.
  3. Add asparagus to the baking sheet, drizzle with 1 tbsp olive oil, and season with salt and pepper.
  4. Place salmon fillets on another baking sheet, drizzle with 1 tbsp olive oil, and top with lemon slices.
  5. Roast salmon and asparagus alongside the sweet potatoes for 12-15 minutes, until salmon flakes easily and vegetables are tender.
Snack Apple Almond Butter Slices

Portions: Each adult: 1 apple + 2 tbsp almond butter

Ingredients

  • Apples – 4 (sliced)
  • Almond butter – 8 tbsp
  • Cinnamon – to taste (optional)

Instructions

  1. Slice apples into wedges.
  2. Spread almond butter on each slice.
  3. Sprinkle with cinnamon if desired.
7

Day 7

  • Breakfast

    Turmeric Smoothie

    Banana, almond milk, turmeric, ginger, chia seeds, and spinach blended until smooth.

  • Lunch

    Shrimp Avocado Cucumber Salad

    Shrimp, cucumber, avocado, cherry tomatoes, lemon, olive oil, and fresh parsley.

  • Dinner

    Baked Cod with Sweet Potatoes & Greens

    Cod baked with lemon and garlic; served with roasted sweet potatoes and sautéed spinach.

  • Snack

    Date & Walnut Energy Balls

    Dates, walnuts, chia seeds, coconut flakes, and cinnamon blended into balls.

Recipes

Breakfast Sweet Potato & Spinach Breakfast Hash with Turkey

Portions: Each adult: 1½ cups hash

Ingredients

  • Ground turkey – 1½ lbs
  • Sweet potatoes – 4 medium (diced)
  • Spinach – 4 cups (chopped)
  • Onion – 1 medium (diced)
  • Garlic – 3 cloves (minced)
  • Olive oil – 3 tbsp
  • Paprika – 1 tsp
  • Salt & pepper – to taste

Instructions

  1. Heat 2 tbsp olive oil in a large skillet over medium heat.
  2. Add onions and garlic; sauté until softened and fragrant (2-3 minutes).
  3. Add ground turkey, paprika, salt, and pepper. Cook until browned and cooked through (7-8 minutes).
  4. Add diced sweet potatoes and 1 tbsp olive oil. Cook for 10-12 minutes, stirring occasionally, until potatoes are tender.
  5. Stir in spinach and cook until wilted (1-2 minutes).
  6. Season with additional salt and pepper if needed.
Lunch Grilled Shrimp Avocado Cucumber Salad

Portions: Each adult: 6 oz shrimp + 2 cups salad

Ingredients

  • Shrimp – 1½ lbs (peeled and deveined)
  • Avocados – 2 (diced)
  • Cucumber – 2 large (sliced)
  • Cherry tomatoes – 2 cups (halved)
  • Lemon – 1 (juiced)
  • Olive oil – 3 tbsp
  • Fresh parsley – 3 tbsp (chopped)
  • Garlic – 2 cloves (minced)
  • Salt & pepper – to taste

Instructions

  1. Heat 1 tbsp olive oil in a skillet over medium heat.
  2. Add garlic and shrimp; sauté until shrimp turn pink (3-4 minutes).
  3. In a large bowl, combine cucumbers, cherry tomatoes, and avocado.
  4. Add shrimp, lemon juice, parsley, and 2 tbsp olive oil.
  5. Toss everything together. Season with salt and pepper to taste.
Dinner Garlic Herb Baked Cod with Roasted Cauliflower & Asparagus

Portions: Each adult: 6 oz cod + 2 cups roasted veggies

Ingredients

  • Cod – 4 fillets (6 oz each, approx. 24 oz total)
  • Cauliflower – 2 large heads (cut into florets)
  • Asparagus – 2 bunches (trimmed)
  • Garlic – 3 cloves (minced)
  • Olive oil – 4 tbsp
  • Lemon – 1 (sliced)
  • Fresh thyme – 1 tbsp (or 1 tsp dried)
  • Salt & pepper – to taste

Instructions

  1. Preheat oven to 400°F.
  2. Toss cauliflower and asparagus with 2 tbsp olive oil, garlic, salt, and pepper. Spread on a baking sheet and roast for 20 minutes.
  3. Place cod fillets on a separate baking sheet. Drizzle with 2 tbsp olive oil, sprinkle with thyme, and season with salt and pepper. Top with lemon slices.
  4. Bake cod alongside vegetables for 12-15 minutes, until the fish flakes easily and veggies are tender.
Snack Turmeric-Spiced Almonds

Portions: Each adult: ⅓ cup

Ingredients

  • Almonds – 2 cups (raw)
  • Turmeric – 1½ tsp
  • Olive oil – 1½ tbsp
  • Sea salt – to taste

Instructions

  1. Preheat oven to 325°F.
  2. Toss almonds with olive oil, turmeric, and sea salt.
  3. Spread almonds on a baking sheet.
  4. Roast for 10-12 minutes, stirring halfway through.
  5. Let cool before serving.

Grocery List

Proteins

  • Chicken breasts – 9 (approx. 4½ lbs total)
  • Salmon fillets – 6 (approx. 36 oz total)
  • Cod fillets – 8 (approx. 48 oz total)
  • Shrimp – 4½ lbs (peeled and deveined)
  • Ground turkey – 3 lbs
  • Eggs – 24

Vegetables

  • Sweet potatoes – 12 medium
  • Cauliflower – 3 large heads
  • Spinach – 30 cups (approx. 7 large bags)
  • Zucchini – 6 medium
  • Bell peppers – 9 (mixed colors)
  • Bok choy – 2 bunches
  • Carrots – 4 large
  • Red onion – 2 small
  • Yellow or white onion – 2 medium
  • Garlic – 3 bulbs (approx. 18 cloves)
  • Cucumber – 5 large
  • Cherry tomatoes – 5 cups (approx. 3 pints)
  • Avocados – 6
  • Asparagus – 3 bunches
  • Fresh parsley – small bunch
  • Fresh thyme – small bunch
  • Fresh dill – small bunch
  • Lemon – 9
  • Lime – 2

Fruits

  • Banana – 3
  • Berries (blueberries, strawberries, raspberries, or mixed) – 4 cups
  • Apples – 6
  • Dates – 3 cups (pitted)

Grains & Pantry Staples

  • Quinoa – 6 cups (uncooked)
  • Oats – 1½ cups (rolled or quick oats)
  • Almond flour – ¾ cup
  • Chia seeds – 6 tbsp
  • Flaxseeds – 2½ tbsp
  • Coconut flakes – ¼ cup
  • Grain-free tortillas – 6 small
  • Almond milk – 7 cups (approx. 2 cartons)
  • Coconut milk – 2 cups (or 1 can)
  • Olive oil – 1 bottle (approx. 1½ cups total used)
  • Almond butter – ¾ cup
  • Tahini – 3 tbsp
  • Nuts (almonds) – 3 cups (whole)
  • Nuts (walnuts) – ¾ cup

Spices & Seasonings

  • Turmeric – approx. 3 tsp
  • Cinnamon – approx. 4 tsp
  • Paprika – approx. 1½ tsp
  • Cumin – approx. 1 tsp
  • Coriander – approx. 1 tsp
  • Garlic powder – 1 tsp
  • Chili flakes – pinch
  • Salt – to taste
  • Pepper – to taste
  • Coconut aminos – 6 tbsp

Key Themes Throughout the Week

  • Omega-3s: Salmon, sardines, chia seeds, walnuts.
  • Leafy Greens: Spinach, bok choy, arugula every day.
  • Anti-Inflammatory Boosters: Turmeric, ginger, garlic, lemon in most meals.
  • Healthy Fats: Olive oil, avocado, nuts, seeds in every day.
  • Whole, Low-Glycemic Carbs: Sweet potatoes, quinoa, legumes.
Blaze Team