Stage 6 of 7Week 3
Week 3Days 15–21
Week 3 — preparation notes
- Carry over: Day 15 finishes 8.04 from Day 14. Reserve 2–3 fully baked, day-old bread slices for Day 15’s panzanella; buy ahead or thaw previously frozen bread.
- Thaw overnight in the refrigerator: chicken breast on Day 17 evening; cod on Day 19; chicken thighs on Day 20.
- Prepare ahead: Day 16, full 2.04 for Days 17–18; Day 19, full 2.01 for Days 21–22. Reheat egg-lemon soup gently to 165°F without boiling; its texture may change.
- Day 15: make the full 6.04 batch with one 5-oz tuna can; eat one serving, freeze the other promptly, and make the green salad fresh.
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Produce
Meat & Seafood
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Spices
The seven days
Monday · Day 15
about 1,790 kcal- Breakfast
- ½ semolina with apple & walnuts 1.05 — ¼ recipe
- Snack
- ricotta & honey on crackers (~140 kcal)
- Lunch
- italian chickpea & pasta soup 2.02 + panzanella 3.05 — cook full soup today; ½ recipe of salad, fresh
- Yesterday’s dessert
- italian fruit salad 8.04
- Dinner
- tuna cakes with lemon & herbs 6.04 + green salad — cook fresh
- Dessert
- ½ natillas 8.05 — ½ recipe
Tuesday · Day 16
about 1,920 kcal- Breakfast
- scrambled eggs with peppers 1.01 — ½ recipe
- Snack
- walnuts & a Medjool date (~145 kcal)
- Lunch
- italian chickpea & pasta soup 2.02 + mushroom, celery & parmesan salad 3.06 — 2.02: reheat; 3.06: ½ recipe
- Yesterday’s dessert
- ½ natillas 8.05
- Dinner
- pork souvlaki 7.06 + green salad — cook today
- Dessert
- baked apples with honey 8.01 — cook today
Prep: Make 2.04 for Days 17–18.
Wednesday · Day 17
about 1,870 kcal- Breakfast
- ½ spanish potato omelet 1.02 — ¼ recipe
- Snack
- hummus with cucumber & carrot (~145 kcal)
- Lunch
- greek egg-lemon soup 2.04 + ½ greek baked vegetables 5.05 — 2.04: reheat; 5.05: ½ recipe
- Yesterday’s dessert
- baked apples with honey 8.01
- Dinner
- pork souvlaki 7.06 — reheat main; fresh green salad
- Dessert
- soft almond cookies 8.03 — cook today
Thursday · Day 18
about 2,130 kcal- Breakfast
- semolina with apple & walnuts 1.05 — ½ recipe
- Snack
- cottage cheese with pear (~130 kcal)
- Lunch
- greek egg-lemon soup 2.04 + ½ greek baked vegetables 5.05 — reheat both
- Yesterday’s dessert
- soft almond cookies 8.03
- Dinner
- chicken & asparagus risotto 4.04 — cook today
- Dessert
- turkish rice pudding 8.02 — cook today
Friday · Day 19
about 2,030 kcal- Breakfast
- spinach & feta omelet 1.06 — ½ recipe
- Snack
- Greek yogurt with honey (~145 kcal)
- Lunch
- vegetable & bean soup 2.06 + zucchini ribbon & Parmesan salad 3.07 — cook full soup today; ½ recipe of salad, fresh
- Yesterday’s dessert
- turkish rice pudding 8.02
- Dinner
- chicken & asparagus risotto 4.04 — reheat main
- Dessert
- ½ natillas 8.05 — ½ recipe
Prep: Make 2.01 for Days 21–22.
Saturday · Day 20
about 2,000 kcal- Breakfast
- ½ spanish potato omelet 1.02 — ¼ recipe
- Snack
- a pear & walnuts (~155 kcal)
- Lunch
- vegetable & bean soup 2.06 + greek village salad 3.01 — 2.06: reheat; 3.01: ½ recipe
- Yesterday’s dessert
- ½ natillas 8.05
- Dinner
- greek fish fillets with tomatoes & capers 6.03 + green salad — ½ recipe
- Dessert
- baked apples with honey 8.01 — cook today
Sunday · Day 21
about 2,180 kcal- Breakfast
- ½ creamy yogurt with honey & herbs 1.03 — ¼ recipe
- Snack
- pistachios in the shell (~140 kcal)
- Lunch
- roasted tomato soup 2.01 + stuffed eggplant 5.06 — 2.01: reheat; 5.06: make full recipe
- Yesterday’s dessert
- baked apples with honey 8.01
- Dinner
- greek lemon roast chicken 7.01 + green salad — cook today
- Dessert
- italian fruit salad 8.04 — assemble today
Stage 6 of 7 behind us
Three weeks done. One more, and you will have cooked every recipe in the plan.