Hello, I’m Ellen.
You have cooked from my book, so you already know my kitchen a little.
Now I would like to walk with you through four weeks of meals, one stage at a time.
- 1Welcome
- 2How it works
- 3Before Week 1
- 4Week 1
- 5Week 2
- 6Week 3
- 7Week 4
Each stage is short. Stop whenever you like; this page keeps your place on this device.
Stage 1 of 7Welcome
Hello, I’m Ellen.
Come into my kitchen
You have cooked from my book, so you already know this kitchen a little. Sit down with me. For the next four weeks I will cook alongside you: a breakfast, a lunch, a dinner, two small snacks and something sweet every day, about 1,970 calories, all from recipes you know.
Most dishes you cook once and eat twice, so you spend less time at the stove. Nothing here needs a sign-up. We will start with how the plan works, check the pantry together, and then take it one week at a time.
Your four weeks
Each week is one page to open, with its seven days and a shopping list to print or keep on your phone. Tap a week to open it.
- Week 1Days 1–7Dinners
- Monchicken piccata with capers & lemon
- Tuechicken piccata with capers & lemon
- Wedlinguine with tuna & capers
- Thugreek whole baked fish
- Fri½ italian beef stew
- Sat½ italian beef stew
- Suncod braised in tomato sauce
- Week 2Days 8–14Dinners
- Monsoft turkey meatballs with mint
- Tuesoft turkey meatballs with mint
- Wedpollock with herbed crumb topping
- Thu½ express couscous with chickpeas & vegetables
- Fripan-fried flounder with lemon
- Satmoroccan lamb tagine with prunes
- Sunmoroccan lamb tagine with prunes
- Week 3Days 15–21Dinners
- Montuna cakes with lemon & herbs
- Tuepork souvlaki
- Wedpork souvlaki
- Thuchicken & asparagus risotto
- Frichicken & asparagus risotto
- Satgreek fish fillets with tomatoes & capers
- Sungreek lemon roast chicken
- Week 4Days 22–28Dinners
- Mongreek lemon roast chicken
- Tuepolenta with mushrooms & pancetta
- Wedpolenta with mushrooms & pancetta
- Thugnocchi with sage butter
- Friquick shrimp & pea rice
- Sat½ orzo with beef & tomato
- Sunhake baked in a parchment packet
Prefer paper? The whole plan, all four weeks with their lists, is ready to print as one booklet (34 pages, Letter size).
Download the booklet (PDF)Don’t have the cookbook yet? The recipes in this plan are in MEDS, with photos, ingredient swaps and nutrition facts per serving.
Get the cookbook on AmazonHow we will walk through it
Read how the plan works
Why about 1,800 to 2,000 calories, how protein is spread through the day, and the cook once, eat twice rhythm.
Stock up before Week 1
The pantry checklist, the snack menu and the staples that last all four weeks, checked once before you start.
Cook one week at a time
Shop from the week’s list, then follow the days. If a day does not go as planned, nothing breaks.
