Week 149
Full-day plan

Wednesday

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

Daily nutrition summary

Combined totals for breakfast, lunch, and dinner.

1310

Cal

65g

Protein

134g

Carbs

56g

Fat

17g

Fiber

43g

Sugar

1503mg

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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Mediterranean Grain Bowl
Lunch

Mediterranean Grain Bowl

Farro, cucumbers, olives, and a herby lemon dressing.

2

Serves

15m

Prep

20m

Cook

35m

Total

440 calP 15gC 56gF 18gFib 9g

Ingredients

  • 0.5 cup Farro, dry
  • 1 Cucumber, diced
  • 1 cup Cherry tomatoes, halved
  • 0.25 cup Kalamata olives
  • 0.25 cup Feta, omit for dairy free
  • 2 tbsp Olive oil
  • 1 tbsp Red wine vinegar
  • 1 tsp Dried oregano

Method

  1. 1Cook farro per package directions; cool slightly.
  2. 2Whisk olive oil, vinegar, and oregano.
  3. 3Toss farro, vegetables, and olives with dressing.
  4. 4Top with feta and serve at room temperature.
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Sheet-Pan Chicken & Rainbow Veg
Dinner

Sheet-Pan Chicken & Rainbow Veg

Honey-mustard chicken with rainbow vegetables — one pan, real life.

4

Serves

10m

Prep

30m

Cook

40m

Total

410 calP 36gC 22gF 18gFib 5g

Ingredients

  • 4 Chicken thighs, boneless
  • 2 Bell peppers, sliced
  • 1 Red onion, wedged
  • 1 Zucchini, sliced
  • 3 tbsp Olive oil
  • 2 tbsp Dijon mustard
  • 1 tbsp Honey
  • 1 tsp Smoked paprika
  • 1 pinch Salt & pepper

Method

  1. 1Heat oven to 425°F. Whisk olive oil, mustard, honey, paprika, salt, pepper.
  2. 2Toss chicken and vegetables with the sauce on a sheet pan.
  3. 3Roast 28–30 min, stirring once, until chicken reaches 165°F.
  4. 4Rest 5 min, then serve.
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