3-Day Meal Plan with Recipes

Day 1 Recipes

🍳 Breakfast: Quinoa Porridge with Pear & Cinnamon

Ingredients:

• ½ cup cooked quinoa
• ¾ cup rice or oat milk
• 1 ripe pear, diced
• ¼ tsp cinnamon
• 1 tsp maple syrup (optional)

Instructions:

1. In a saucepan, combine quinoa and milk. Simmer for 5–7 minutes.
2. Stir in pear and cinnamon. Cook until pear softens.
3. Drizzle with maple syrup before serving.

🥗 Lunch: Turkey & Zucchini Patties with Steamed Carrots

Ingredients:

• 1 lb ground turkey
• 1 zucchini, grated and squeezed dry
• 1 tbsp olive oil
• Salt-free herbs (e.g., thyme, parsley)

Instructions:

1. Mix turkey, zucchini, and herbs. Form into patties.
2. Pan-fry in olive oil until golden and cooked through.
3. Serve with steamed carrots.

🍲 Dinner: Coconut-Free Chicken Curry with White Rice

Ingredients:

• 1 chicken breast, cubed
• 1 tsp turmeric
• ½ tsp ginger powder
• 1 cup homemade chicken broth (no onion/garlic)
• 1 tbsp olive oil
• 1 cup cooked white rice

Instructions:

1. Sauté chicken in olive oil with turmeric and ginger.
2. Add broth and simmer until chicken is cooked.
3. Serve over rice.

🗓️ Day 2 Recipes

🍳 Breakfast: Chia Pudding with Apple & Hemp Seeds

Ingredients:

• 3 tbsp chia seeds
• 1 cup oat milk
• ½ apple, grated
• 1 tbsp hemp seeds
• Dash of cinnamon

Instructions:

1. Mix chia seeds and milk. Let sit overnight.
2. Top with apple, hemp seeds, and cinnamon.

🥗 Lunch: Quinoa Salad with Cucumber, Arugula & Olive Oil

Ingredients:

• 1 cup cooked quinoa
• ½ cucumber, diced
• 1 cup arugula
• 1 tbsp olive oil
• Salt-free herbs

Instructions:

1. Toss all ingredients together.
2. Chill before serving.

🍲 Dinner: Baked White Fish with Sweet Potato Mash

Ingredients:

• 1 white fish fillet (e.g., cod or hake)
• 1 sweet potato, peeled and cubed
• 1 tbsp olive oil
• Fresh herbs (e.g., dill, parsley)

Instructions:

1. Bake fish at 180°C (350°F) for 15–20 minutes with herbs.
2. Boil sweet potato until soft, then mash with olive oil.

🗓️ Day 3 Recipes

🍳 Breakfast: Millet Porridge with Blueberries

Ingredients:

• ½ cup cooked millet
• ¾ cup rice milk
• ¼ cup fresh or frozen blueberries
• 1 tsp maple syrup

Instructions:

1. Simmer millet and milk for 5–7 minutes.
2. Stir in blueberries and maple syrup.

🥗 Lunch: Chicken Lettuce Wraps

Ingredients:

• 1 chicken breast, finely chopped
• 1 carrot, grated
• 1 zucchini, grated
• Romaine or butter lettuce leaves
• Olive oil and herbs

Instructions:

1. Sauté chicken and veggies in olive oil.
2. Spoon into lettuce leaves and serve.

🍲 Dinner: Butternut Squash Soup with Cassava Flatbread

Soup Ingredients:

• 2 cups cubed butternut squash
• 1 leek (white part only), sliced
• 2 cups homemade broth
• 1 tbsp olive oil
• Salt-free herbs

Instructions:

1. Sauté leek in olive oil. Add squash and broth.
2. Simmer until soft, then blend until smooth.

Cassava Flatbread:

• 1 cup cassava flour
• ½ cup warm water
• 1 tbsp olive oil
• Pinch of salt

Mix, roll, and cook on a skillet until golden.