Week 142
Full-day plan

Monday

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

Sunday

Change day

Tuesday

Daily nutrition summary

Combined totals for breakfast, lunch, and dinner.

1330

Cal

60g

Protein

136g

Carbs

60g

Fat

18g

Fiber

44g

Sugar

1555mg

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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Warm Sweet Potato Salad
Lunch

Warm Sweet Potato Salad

Roasted sweet potato over peppery arugula with maple-dijon dressing.

2

Serves

10m

Prep

25m

Cook

35m

Total

360 calP 8gC 48gF 16gFib 9g

Ingredients

  • 2 Sweet potatoes, cubed
  • 4 cup Arugula
  • 0.25 cup Pecans
  • 2 tbsp Olive oil
  • 1 tbsp Maple syrup
  • 1 tbsp Dijon mustard
  • 1 tbsp Apple cider vinegar

Method

  1. 1Roast sweet potato at 425°F for 22 minutes.
  2. 2Whisk olive oil, maple, dijon, and vinegar.
  3. 3Toss arugula with dressing; top with warm sweet potato and pecans.
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Slow Braised Beef Stew
Dinner

Slow Braised Beef Stew

Tender beef and root vegetables simmered low and slow in red wine.

6

Serves

20m

Prep

180m

Cook

200m

Total

510 calP 38gC 32gF 24gFib 6g

Ingredients

  • 2 lb Beef chuck, cubed
  • 2 Carrots, chunked
  • 2 Parsnips, chunked
  • 1 Yellow onion, diced
  • 3 Garlic cloves
  • 1 cup Red wine
  • 3 cup Beef broth
  • 2 tbsp Tomato paste
  • 4 sprig Fresh thyme
  • 1 Bay leaf

Method

  1. 1Sear beef in batches in a Dutch oven. Remove.
  2. 2Sauté onion and garlic; stir in tomato paste.
  3. 3Deglaze with wine; add broth, herbs, beef, and vegetables.
  4. 4Cover and simmer 2.5–3 hours until fall-apart tender.
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