Week 136
Full-day plan

Friday

Breakfast, lunch, and dinner — with full recipes, ingredients, and nutrition.

Daily nutrition summary

Combined totals for breakfast, lunch, and dinner.

1300

Cal

64g

Protein

116g

Carbs

66g

Fat

11g

Fiber

40g

Sugar

1482mg

Sodium

Brioche French Toast
Breakfast

Brioche French Toast

Custardy slices of brioche with maple, cinnamon, and berries.

2

Serves

5m

Prep

10m

Cook

15m

Total

460 calP 14gC 56gF 20gFib 3g

Ingredients

  • 4 slice Brioche, thick sliced
  • 2 Large eggs
  • 0.5 cup Whole milk
  • 1 tsp Vanilla extract
  • 0.5 tsp Cinnamon
  • 2 tbsp Butter
  • 2 tbsp Maple syrup
  • 1 cup Mixed berries

Method

  1. 1Whisk eggs, milk, vanilla, and cinnamon.
  2. 2Dip brioche slices and pan-fry in butter 2–3 minutes per side.
  3. 3Serve warm with maple and berries.
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Pumpkin Seed Pesto Pasta
Lunch

Pumpkin Seed Pesto Pasta

Magnesium-packed pumpkin-seed pesto over al dente noodles.

4

Serves

10m

Prep

12m

Cook

22m

Total

460 calP 16gC 54gF 22gFib 7g

Ingredients

  • 12 oz Pasta
  • 1 cup Fresh basil
  • 0.5 cup Pumpkin seeds
  • 2 Garlic cloves
  • 0.5 cup Olive oil
  • 1 tbsp Lemon juice
  • 0.25 tsp Salt

Method

  1. 1Cook pasta to al dente; reserve ½ cup pasta water.
  2. 2Blend basil, pumpkin seeds, garlic, olive oil, lemon, and salt.
  3. 3Toss hot pasta with pesto, loosening with pasta water.
  4. 4Finish with cracked pepper and extra pumpkin seeds.
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Lemon Herb Salmon
Dinner

Lemon Herb Salmon

Flaky wild salmon brightened with lemon, dill, and garlic.

2

Serves

10m

Prep

15m

Cook

25m

Total

380 calP 34gC 6gF 24gFib 1g

Ingredients

  • 2 piece Wild salmon fillets, 6 oz each
  • 2 tbsp Olive oil
  • 1 Lemon
  • 2 Garlic cloves, minced
  • 1 tbsp Fresh dill
  • 1 tsp Sea salt
  • 0.5 tsp Black pepper

Method

  1. 1Heat oven to 400°F and line a sheet pan with parchment.
  2. 2Pat salmon dry; rub with olive oil, garlic, salt, and pepper.
  3. 3Top with lemon slices and dill.
  4. 4Bake 12–15 min until salmon flakes easily.
  5. 5Finish with a squeeze of fresh lemon.
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