Stage 4 of 7Week 1
Week 1Days 1–7
Week 1 — preparation notes
- Buy: one cleaned branzino, about 1 lb, for Day 4; freeze if needed. Mushrooms: about 3 oz for Day 3, loose if available. Caprese snacks: 1 oz mozzarella each; plan a use for any package remainder.
- Thaw in the refrigerator overnight: branzino before Day 4; stew beef on Day 4 evening; cod on Day 6 evening.
- Prepare ahead: Day 3, full recipe 2.01 for Days 5–6; Day 4, full 5.02 for Days 5–6; Day 6, full 2.06 for Days 7–8. Start Day 5’s beef stew early; it remains a longer cooking day.
- Day 3: half of 4.01 makes one serving only. Day 4: quarter of 3.02 makes the half-serving of fresh fattoush; reheat soup separately. For 6.07, use the whole 1-lb fish with half the potatoes and seasonings; a single boneless fillet uses the card’s shorter baking time.
Shopping list
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Produce
Meat & Seafood
Dairy & Eggs
Bakery
Pantry check you have
Spices
The seven days
Monday · Day 1
about 1,960 kcal- Breakfast
- spinach & feta omelet 1.06 + bread — ½ recipe
- Snack
- apple slices with cheese (~150 kcal)
- Lunch
- italian chickpea & pasta soup 2.02 + white beans in tomato sauce 5.01 — cook today
- Snack
- a pear & walnuts (~155 kcal)
- Dinner
- chicken piccata with capers & lemon 7.04 + green salad — cook today
- Dessert
- Greek yogurt with fruit, honey & walnuts 8.06 — assemble today
Tuesday · Day 2
about 1,960 kcal- Breakfast
- ½ spanish potato omelet 1.02 + bread — ¼ recipe
- Snack
- a small Caprese (~145 kcal)
- Lunch
- italian chickpea & pasta soup 2.02 + white beans in tomato sauce 5.01 — reheat both
- Yesterday’s dessert
- Greek yogurt with fruit, honey & walnuts 8.06
- Dinner
- chicken piccata with capers & lemon 7.04 — reheat main; fresh green salad
- Dessert
- baked apples with honey 8.01 — cook today
Wednesday · Day 3
about 1,760 kcal- Breakfast
- ½ semolina with apple & walnuts 1.05 — ¼ recipe
- Snack
- walnuts & a Medjool date (~145 kcal)
- Lunch
- greek egg-lemon soup 2.04 + mushroom, celery & parmesan salad 3.06 — cook full soup today; ½ recipe of salad, fresh
- Yesterday’s dessert
- baked apples with honey 8.01
- Dinner
- linguine with tuna & capers 4.01 — ½ recipe
- Dessert
- italian fruit salad 8.04 — assemble today
Prep: Make 2.01 for Days 5–6.
Thursday · Day 4
about 2,080 kcal- Breakfast
- ½ creamy yogurt with honey & herbs 1.03 + 1 apple — ¼ recipe
- Snack
- hummus with cucumber & carrot (~145 kcal)
- Lunch
- greek egg-lemon soup 2.04 + ½ fattoush with toasted pita 3.02 — 2.04: reheat; 3.02: ¼ recipe
- Yesterday’s dessert
- italian fruit salad 8.04
- Dinner
- greek whole baked fish 6.07 + green salad — ½ recipe
- Dessert
- turkish rice pudding 8.02 — cook today
Prep: Make 5.02 for Days 5–6.
Friday · Day 5
about 2,220 kcal- Breakfast
- spanish potato omelet 1.02 + bread — ½ recipe
- Snack
- ricotta & honey on crackers (~140 kcal)
- Lunch
- roasted tomato soup 2.01 + baked cauliflower with parmesan 5.02 — reheat both
- Yesterday’s dessert
- turkish rice pudding 8.02
- Dinner
- ½ italian beef stew 7.02 + green salad — ½ recipe
- Dessert
- natillas 8.05 — cook today
Saturday · Day 6
about 2,050 kcal- Breakfast
- spinach & feta omelet 1.06 + bread — ½ recipe
- Snack
- pistachios in the shell (~140 kcal)
- Lunch
- roasted tomato soup 2.01 + baked cauliflower with parmesan 5.02 — reheat both
- Yesterday’s dessert
- natillas 8.05
- Dinner
- ½ italian beef stew 7.02 — reheat main; fresh green salad
- Dessert
- Greek yogurt with fruit, honey & walnuts 8.06 — assemble today
Prep: Make 2.06 for Days 7–8.
Sunday · Day 7
about 1,820 kcal- Breakfast
- ½ semolina with apple & walnuts 1.05 — ¼ recipe
- Snack
- a handful of almonds (~140 kcal)
- Lunch
- vegetable & bean soup 2.06 + moroccan carrot & orange salad 3.03 — 2.06: reheat; 3.03: make full recipe
- Yesterday’s dessert
- Greek yogurt with fruit, honey & walnuts 8.06
- Dinner
- cod braised in tomato sauce 6.02 + green salad — ½ recipe
- Dessert
- baked apples with honey 8.01 — cook today
Stage 4 of 7 behind us
Your first week is done. It was the busiest one, because everything was new.