Day 1 -- Anchor breakfast in protein

Breakfast:

Greek yogurt with berries, pumpkin seeds and a spoon of nut butter.

Lunch:

Lentil and roasted vegetable bowl over quinoa, tahini and lemon.

Dinner:

Chickpea and spinach curry over rice. Make double.

Snack:

Cottage cheese with berries, or hummus with carrot sticks.

Day 2 -- Set the night alarm

Breakfast:

Yogurt, berries, seeds. Repeat what worked.

Lunch:

Yesterday's lentil bowl, cold, with extra lemon.

Dinner:

Black bean and sweet potato bowl with lime, cilantro, pumpkin seeds.

Snack:

Edamame, or yogurt with cinnamon.

Day 3 -- Three colors a day

Breakfast:

Yogurt with blueberries, kiwi and pumpkin seeds. Three colors already.

Lunch:

Rainbow grain bowl: quinoa, beet, carrot, red cabbage, chickpeas, tahini.

Dinner:

Ratatouille over polenta: eggplant, zucchini, tomato, pepper.

Snack:

Carrot and red pepper with hummus.

Day 4 -- One gratitude, morning and night

Breakfast:

Yogurt bowl with seeds and fruit. Gratitude before the first bite.

Lunch:

White bean and tuna salad, or chickpeas if keeping it plant-only.

Dinner:

Dal with spinach over rice. Make extra.

Snack:

Yogurt with pumpkin seeds.

Day 5 -- Fiber with every meal that has carbohydrate

Breakfast:

Oats with chia, flax, berries. Certified gluten-free oats.

Lunch:

Black bean and quinoa bowl with greens, salsa, avocado.

Dinner:

Lentil shepherd's pie with sweet potato topping.

Snack:

Hummus with raw vegetables.

Day 6 -- Fix the fats

Breakfast:

Yogurt with ground flax, walnuts and berries.

Lunch:

Sardines if you eat them. Otherwise walnut and white bean salad plus algal oil.

Dinner:

Salmon if you eat fish. Otherwise tempeh with tahini and roasted vegetables.

Snack:

Walnuts and an apple.

Day 7 -- Minerals and their cofactors

Breakfast:

Yogurt with pumpkin seeds, cacao nibs and banana.

Lunch:

Lentils with dark greens, mushrooms and pumpkin seeds.

Dinner:

Tofu and edamame stir fry with sesame, ginger, dark greens over rice.

Snack:

Pumpkin seeds and dark chocolate, 85 percent.

Day 8 -- Cook once, eat four times

Breakfast:

Overnight oats in four jars, made once.

Lunch:

Batch-cooked lentil and vegetable bowls, four containers.

Dinner:

One tray: chickpeas, squash, red onion, herbs, roasted together.

Snack:

Pre-portioned hummus and vegetables.

Day 9 -- Protect the wind-down

Breakfast:

Yogurt, seeds, fruit.

Lunch:

Leftovers from the batch, plus fresh greens.

Dinner:

Eat it earlier. Dal and rice, finished two hours before bed.

Snack:

None after dinner. Chamomile in the wind-down hour.

Day 10 -- Look at what changed

Breakfast:

Whatever version of day 1 you actually liked. That is the one that lasts.

Lunch:

Your best lunch from the ten days, repeated on purpose.

Dinner:

Cook the meal you would happily eat every week. Write it down.

Snack:

Whichever one kept you out of the vending machine.

Day 1 -- Anchor breakfast in protein

Breakfast:

Tofu scrambled with turmeric and nutritional yeast, half an avocado, berries.

Lunch:

Lentil and roasted vegetable bowl over quinoa, tahini and lemon, hemp seeds on top.

Dinner:

Chickpea and spinach curry over rice, coconut milk base. Make double.

Snack:

Hummus with carrot sticks, or a handful of walnuts.

Day 2 -- Set the night alarm

Breakfast:

Overnight chia with almond milk, berries, hemp seeds.

Lunch:

Yesterday's lentil bowl, cold, with extra lemon and seeds.

Dinner:

Black bean and sweet potato bowl with lime, cilantro, pumpkin seeds.

Snack:

Edamame, or a handful of pumpkin seeds.

Day 3 -- Three colors a day

Breakfast:

Chia pudding with blueberries, mango and pumpkin seeds.

Lunch:

Rainbow grain bowl: quinoa, beet, carrot, red cabbage, chickpeas, tahini.

Dinner:

Ratatouille over polenta: eggplant, zucchini, tomato, pepper, basil.

Snack:

Carrot and red pepper with hummus.

Day 4 -- One gratitude, morning and night

Breakfast:

Tofu scramble with greens and nutritional yeast. Gratitude first.

Lunch:

White bean salad with olives, cucumber, red onion, olive oil.

Dinner:

Dal with spinach over rice, coconut oil, cumin. Make extra.

Snack:

Trail mix: walnuts, pumpkin seeds, raisins.

Day 5 -- Fiber with every meal that has carbohydrate

Breakfast:

Oats with chia, flax, berries, almond butter. Certified gluten-free oats.

Lunch:

Black bean and quinoa bowl with greens, salsa, avocado, pumpkin seeds.

Dinner:

Lentil shepherd's pie with sweet potato topping.

Snack:

Hummus with raw vegetables.

Day 6 -- Fix the fats

Breakfast:

Chia and flax pudding, walnuts, berries. Algal oil with the meal.

Lunch:

Walnut and white bean salad, olive oil, lemon. Algal oil with the meal.

Dinner:

Tempeh with tahini sauce, roasted vegetables, quinoa.

Snack:

Walnuts and an apple.

Day 7 -- Minerals and their cofactors

Breakfast:

Tofu scramble with spinach, mushrooms, nutritional yeast, pumpkin seeds.

Lunch:

Lentils with dark greens, mushrooms, pumpkin seeds, tahini.

Dinner:

Tofu and edamame stir fry with sesame, ginger, dark greens over rice.

Snack:

Pumpkin seeds and dark chocolate, 85 percent.

Day 8 -- Cook once, eat four times

Breakfast:

Overnight oats in four jars with chia, flax and berries, made once.

Lunch:

Batch-cooked lentil and vegetable bowls, four containers.

Dinner:

One tray: chickpeas, squash, red onion, herbs, roasted together.

Snack:

Pre-portioned hummus and vegetables.

Day 9 -- Protect the wind-down

Breakfast:

Tofu scramble, greens, nutritional yeast.

Lunch:

Leftovers from the batch, plus fresh greens.

Dinner:

Eat it earlier. Dal and rice, finished two hours before bed.

Snack:

None after dinner. Chamomile in the wind-down hour.

Day 10 -- Look at what changed

Breakfast:

Whatever version of day 1 you actually liked. That is the one that lasts.

Lunch:

Your best lunch from the ten days, repeated on purpose.

Dinner:

Cook the meal you would happily eat every week. Write it down.

Snack:

Whichever one kept you out of the vending machine.

Day 1 -- Anchor breakfast in protein

Breakfast:

Two eggs, half an avocado, a handful of berries. Coffee alongside, never alone.

Lunch:

Chicken thigh over rice with roasted peppers and a big handful of greens.

Dinner:

Salmon, roasted broccoli and sweet potato. Cook two portions and keep one.

Snack:

Hard-boiled eggs, or an apple with almond butter.

Day 2 -- Set the night alarm

Breakfast:

Leftover salmon with two eggs and greens.

Lunch:

Yesterday's chicken and rice, reheated, with fresh greens added.

Dinner:

Chicken traybake: thighs, peppers, red onion, olive oil, herbs.

Snack:

Greek yogurt, or a small handful of almonds.

Day 3 -- Three colors a day

Breakfast:

Eggs, spinach, cherry tomatoes, half an avocado.

Lunch:

Chicken salad with beet, carrot, red cabbage, olive oil and lemon.

Dinner:

Roast chicken thighs with purple sweet potato, green beans, olive oil.

Snack:

Berries with a few walnuts.

Day 4 -- One gratitude, morning and night

Breakfast:

Eggs, avocado, berries. Gratitude before the first bite.

Lunch:

Sardines or tuna over greens with olive oil, lemon, white beans.

Dinner:

Slow-cooked beef or chicken with carrots and onions. Make extra.

Snack:

Apple with almond butter.

Day 5 -- Fiber with every meal that has carbohydrate

Breakfast:

Oats with chia, berries and pumpkin seeds. Certified gluten-free oats.

Lunch:

Chicken and quinoa bowl with black beans, greens, salsa, avocado.

Dinner:

Fish with roasted Brussels sprouts, squash and wild rice.

Snack:

Raspberries, or an artichoke heart salad.

Day 6 -- Fix the fats

Breakfast:

Eggs with smoked salmon and avocado.

Lunch:

Sardine or mackerel salad with olive oil, lemon, tomatoes.

Dinner:

Salmon with asparagus, roasted potato, olive oil.

Snack:

Walnuts and an apple.

Day 7 -- Minerals and their cofactors

Breakfast:

Eggs with spinach and mushrooms. Salt properly.

Lunch:

Chicken with dark greens, mushrooms, pumpkin seeds, quinoa.

Dinner:

Shellfish or beef with roasted vegetables and a green salad.

Snack:

Dark chocolate, 85 percent, and a few almonds.

Day 8 -- Cook once, eat four times

Breakfast:

Egg muffins with spinach and peppers, six at a time.

Lunch:

Batch-cooked chicken and rice bowls, portioned into four containers.

Dinner:

One tray: protein, roots and greens, roasted together with olive oil.

Snack:

Pre-portioned nuts and fruit.

Day 9 -- Protect the wind-down

Breakfast:

Eggs, avocado, berries.

Lunch:

Leftovers from the batch. Eat earlier than usual if you can.

Dinner:

Eat it earlier. Fish or chicken with cooked greens, two hours before bed.

Snack:

None after dinner. Chamomile in the wind-down hour.

Day 10 -- Look at what changed

Breakfast:

Whatever version of day 1 you actually liked. That is the one that lasts.

Lunch:

Your best lunch from the ten days, repeated on purpose.

Dinner:

Cook the meal you would happily eat every week. Write it down.

Snack:

Whichever one kept you out of the vending machine.

Day 1 -- Anchor breakfast in protein

Breakfast:

Three eggs cooked in butter with leftover steak, salt, black pepper.

Lunch:

Ground beef bowl with roasted carrots and zucchini, olive oil, sea salt.

Dinner:

Salmon, roasted broccoli, butter. Cook two portions and keep one.

Snack:

Hard-boiled eggs, or a tin of sardines.

Day 2 -- Set the night alarm

Breakfast:

Leftover salmon with two eggs. Same shape as yesterday, less work.

Lunch:

Yesterday's beef bowl, reheated. Add an egg on top.

Dinner:

Lamb or beef with roasted root vegetables and butter.

Snack:

Beef jerky with no added sugar, or cheese.

Day 3 -- Three colors a day

Breakfast:

Eggs with sauteed red pepper and spinach. Two colors before 9am.

Lunch:

Beef with roasted carrot, beet and red cabbage. Color from the roasting tray.

Dinner:

Roast chicken thighs with purple sweet potato and green beans.

Snack:

Olives and cheese.

Day 4 -- One gratitude, morning and night

Breakfast:

Steak and eggs. Name your one gratitude before the first bite.

Lunch:

Tinned sardines with cucumber, olive oil, sea salt.

Dinner:

Slow-cooked beef with carrots and onions. Leftovers are tomorrow.

Snack:

Hard-boiled eggs.

Day 5 -- Fiber with every meal that has carbohydrate

Breakfast:

Eggs with avocado. The fiber today comes from the vegetables, not grain.

Lunch:

Beef with a large side of roasted vegetables. Fiber from the plants on the plate.

Dinner:

Fish with roasted Brussels sprouts and squash.

Snack:

Olives, or a boiled egg.

Day 6 -- Fix the fats

Breakfast:

Eggs with smoked salmon.

Lunch:

Tinned sardines or mackerel with cucumber and olive oil.

Dinner:

Salmon with butter, asparagus and roasted potato.

Snack:

A tin of sardines.

Day 7 -- Minerals and their cofactors

Breakfast:

Eggs with liver if you will eat it, or beef, plus salt and greens.

Lunch:

Beef with mushrooms and dark greens. Magnesium and zinc from the plate.

Dinner:

Oysters or shellfish if available, otherwise beef, with roasted vegetables.

Snack:

Cheese, or a boiled egg with salt.

Day 8 -- Cook once, eat four times

Breakfast:

Egg and sausage muffins made in a tray, six at a time.

Lunch:

Batch-cooked beef and roasted vegetables, portioned into four containers.

Dinner:

One tray: protein, roots and greens, roasted together.

Snack:

Pre-boiled eggs from the batch.

Day 9 -- Protect the wind-down

Breakfast:

Eggs and leftover protein. Keep it identical, keep it easy.

Lunch:

Leftovers from the batch. Eat earlier than usual if you can.

Dinner:

Eat it earlier. Fish or beef with cooked greens, finished two hours before bed.

Snack:

None after dinner. Chamomile in the wind-down hour.

Day 10 -- Look at what changed

Breakfast:

Whatever version of day 1 you actually liked. That is the one that lasts.

Lunch:

Your best lunch from the ten days, repeated on purpose.

Dinner:

Cook the meal you would happily eat every week. Write it down.

Snack:

Whichever one kept you out of the vending machine.

Day 1 -- Anchor breakfast in protein

Breakfast:

Soaked almonds and hemp seeds blended with berries and a raw nut butter.

Lunch:

Big chopped salad with avocado, sprouts, seeds, cold-pressed olive oil and lemon.

Dinner:

Zucchini noodles with avocado-basil sauce, walnuts, cherry tomatoes.

Snack:

Soaked walnuts and an apple.

Day 2 -- Set the night alarm

Breakfast:

Green smoothie: spinach, avocado, banana, hemp, almond milk.

Lunch:

Chopped salad with sunflower seeds, cucumber, herbs, cold-pressed oil.

Dinner:

Raw vegetable wraps in collard leaves with seed pate and herbs.

Snack:

Celery with raw almond butter.

Day 3 -- Three colors a day

Breakfast:

Berry and mixed-green smoothie with hemp and flax.

Lunch:

Rainbow slaw: red cabbage, carrot, beet, apple, sunflower seeds, lemon.

Dinner:

Zucchini ribbons with raw tomato sauce, olives, basil, pine nuts.

Snack:

Fresh berries and soaked pecans.

Day 4 -- One gratitude, morning and night

Breakfast:

Smoothie with greens, berries, hemp. Gratitude first.

Lunch:

Avocado and sprout salad with lemon, hemp seeds, sea salt.

Dinner:

Raw soup: blended cucumber, avocado, herbs, lemon, olive oil.

Snack:

Fresh fruit with soaked seeds.

Day 5 -- Fiber with every meal that has carbohydrate

Breakfast:

Chia pudding with berries and coconut.

Lunch:

Big salad with sprouted lentils, avocado, seeds, olive oil.

Dinner:

Raw pad thai: kelp noodles, cabbage, carrot, almond-lime sauce.

Snack:

Soaked chia in coconut water.

Day 6 -- Fix the fats

Breakfast:

Smoothie with avocado, flax, walnuts, greens. Algal oil alongside.

Lunch:

Avocado, walnut and sprout salad, cold-pressed olive oil.

Dinner:

Raw seed pate on cucumber rounds with olive oil and herbs.

Snack:

Soaked walnuts.

Day 7 -- Minerals and their cofactors

Breakfast:

Cacao, banana, almond and hemp smoothie with a pinch of sea salt.

Lunch:

Dark leafy salad with pumpkin seeds, avocado, sea vegetables, lemon.

Dinner:

Marinated mushroom and kelp salad with sesame, ginger, greens.

Snack:

Cacao nibs and soaked almonds.

Day 8 -- Cook once, eat four times

Breakfast:

Four smoothie bags in the freezer, blended each morning.

Lunch:

Four jars of chopped salad, dressing kept separate.

Dinner:

Big shared platter: crudites, seed pate, guacamole, olives.

Snack:

Pre-soaked nuts in a jar.

Day 9 -- Protect the wind-down

Breakfast:

Green smoothie with hemp and berries.

Lunch:

Salad from the jar with fresh dressing.

Dinner:

Eat it earlier. Blended raw soup, finished two hours before bed.

Snack:

None after dinner. Chamomile in the wind-down hour.

Day 10 -- Look at what changed

Breakfast:

Whatever version of day 1 you actually liked. That is the one that lasts.

Lunch:

Your best lunch from the ten days, repeated on purpose.

Dinner:

Make the dish you would happily eat every week. Write it down.

Snack:

Whichever one kept you out of the vending machine.