Meal Plan: 30 day Fast

Our main goal is to consistently deliver nutrient-dense and well-balanced meals that will effectively sustain your energy levels throughout the entire day. With our carefully curated menu and meticulous attention to detail, we strive to provide you with a wide variety of delicious and nourishing options, ensuring that you receive all the necessary nutrients to support your overall well-being and enhance your daily performance.

Week 1:

  • Day 1: Lemon-Herb Chicken & Roasted Veggies
    • Bake a chicken breast with lemon, herbs, and garlic. Serve with roasted carrots and broccoli drizzled with olive oil.

      See recipe here

  • Day 2: Tuna & White Bean Salad
    • Mix canned tuna (in water) with white beans, sliced onions, and a dressing of olive oil and vinegar. Add fresh herbs like parsley or basil.

      See recipe here

  • Day 3: Veggie Omelet
    • Make a 3-egg omelet with spinach, mushrooms, and tomatoes. Serve with a side of sliced avocado.

      See recipe here

  • Day 4: Lentil Soup
    • Simmer lentils with diced carrots, celery, and onions in vegetable broth. Season with thyme and a bay leaf.


      See recipe here

  • Day 5: Baked Mackerel with Mixed Greens
    • Bake a mackerel fillet with lemon slices and serve with a side salad of mixed greens and a simple vinaigrette.
  • Day 6: Stir-fried Tofu and Veggies
    • Stir-fry tofu with bell peppers, snow peas, and garlic in olive oil. Serve over a small portion of brown rice.
  • Day 7: Hearty Bean Chili
    • Cook a simple chili with kidney beans, diced tomatoes, bell peppers, and onions. Season with cumin and chili powder.

Week 2:

  • Day 8: Grilled Chicken & Quinoa Salad
    • Grill chicken breast and serve over a salad of quinoa, cucumber, and tomatoes, with a lemon-olive oil dressing.
  • Day 9: Eggplant & Chickpea Stew
    • Simmer diced eggplant, chickpeas, and tomatoes with garlic and cumin until tender.
  • Day 10: Broiled Fish with Steamed Vegetables
    • Broil a white fish fillet and serve with steamed green beans and zucchini, seasoned with lemon juice and dill.
  • Day 11: Turkey and Vegetable Skewers
    • Skewer turkey chunks and vegetables like bell peppers and onions. Grill and serve with a side of cucumber-yogurt sauce.
  • Day 12: Stuffed Bell Peppers
    • Stuff bell peppers with a mixture of ground turkey, diced tomatoes, and brown rice. Bake until tender.
  • Day 13: Cauliflower Fried ‘Rice’
    • Pulse cauliflower in a food processor until it resembles rice. Stir-fry with eggs, peas, and carrots.
  • Day 14: Baked Cod with Spinach
    • Bake a cod fillet with garlic and paprika. Serve with sautéed spinach and a slice of lemon.

Week 3:

  • Day 15: Greek Salad with Chicken
    • Mix sliced grilled chicken with romaine, tomatoes, cucumbers, olives, and feta cheese. Dress with olive oil and lemon juice.
  • Day 16: Moroccan Lentil Soup
    • Cook lentils with carrots, onions, and a mix of Moroccan spices (like cumin, coriander, and cinnamon).
  • Day 17: Zucchini Noodles with Pesto
    • Spiralize zucchini into noodles and toss with homemade pesto (basil, garlic, nuts, and olive oil).
  • Day 18: Spicy Chickpea and Tomato Salad
    • Toss chickpeas with diced tomatoes, onion, cilantro, and a dressing of olive oil and lemon juice. Add chili flakes for a kick.
  • Day 19: Baked Sweet Potato with Black Beans
    • Bake a sweet potato and top with black beans, corn, and a dollop of plain Greek yogurt.
  • Day 20: Beef and Broccoli Stir-fry
    • Stir-fry lean beef slices with broccoli and garlic in olive oil. Serve over a small portion of brown rice.
  • Day 21: Spinach and Feta Frittata
    • Whisk eggs with spinach and feta cheese, then bake until set.

Week 4:

  • Day 22: Chicken and Cabbage Salad
    • Toss shredded cooked chicken with shredded cabbage, carrots, and a dressing of olive oil and vinegar.
  • Day 23: Mushroom and Barley Soup
    • Simmer barley and mushrooms with onions and thyme in vegetable broth.
  • Day 24: Grilled Shrimp and Asparagus
    • Grill shrimp and asparagus spears, then drizzle with lemon juice and garlic.
  • Day 25: Vegetable Curry
    • Cook a curry with mixed vegetables (like cauliflower, peas, and carrots) in coconut milk and curry spices. Serve with a small portion of brown rice.
  • Day 26: Pork Tenderloin with Roasted Brussels Sprouts
    • Roast a pork tenderloin and serve with roasted brussels sprouts tossed in olive oil.
  • Day 27: Black Bean and Corn Salad
    • Mix black beans, corn, diced tomatoes, and avocado with a lime-cilantro dressing.
  • Day 28: Baked Trout with Green Beans
    • Bake trout with herbs and serve with a side of steamed green beans.
  • Day 29: Tomato and Basil Frittata
    • Make a frittata with fresh tomatoes, basil, and eggs.
  • Day 30: Chickpea Vegetable Soup
    • Simmer chickpeas with a medley of vegetables like zucchini, tomatoes, and spinach in a vegetable broth.
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