Fast-15%-Cut Edition — see Daily Goals for the full plan.

Part 1: The “Super Veggie” Dressing (Strong Batch)

This is the stronger dressing for the Meal 2 yogurt sauce. It keeps the sharper garlic-and-ginger profile while still using the water-cut approach to avoid wasting calories on extra oil.

Yields ~360g+. Store in a glass jar or bottle. Keep refrigerated because this batch includes water. Shake very well before every use.

Ingredient Quantity
Extra Virgin Olive Oil 50g
Water 50g
Apple Cider Vinegar 105g
Lime Juice (Fresh) 80g
Cumin (Ground) 15g
Turmeric (Ground) 10g
Garlic Powder 24g
Ginger Powder 24g
Black Pepper 2g
Salt 3g-5g

Instructions

  1. Place a jar on your food scale and tare it to zero.
  2. Add ingredients one by one, weighing as you go.
  3. Shake rigorously until emulsified.
  4. Refrigerate and shake again before every serving.

Daily Serving: The default sardines + micro-liver + chicken lunch skips this oil dressing to keep fat aligned. Use lemon, mustard, salsa, garlic, and iodized salt in the yogurt-liver sauce instead.

Note: This batch is intentionally strong. If it ever feels too aggressive, dilute the serving in the bowl with extra Greek yogurt rather than weakening the whole batch.

Part 2: Sardines + Micro-Liver Lunch Anchor

Each eating day gets one small tin of sardines plus one 10g cooked beef-liver portion at Meal 2 lunch. Breakfast is intentionally sardine/liver-free.

5 Eating-Day Batch

Ingredient Quantity
Sardines 5 small tins, targeting ~85g drained per eating day
Cooked beef liver 50g total
Cooked chicken breast 400g total, portioned into 5 x 80g
Non-fat Greek yogurt 750g total, portioned into 5 x 150g

Instructions

  1. Keep the sardines in tins until serving.
  2. Cook the beef liver simply, then portion it into 5 x 10g portions.
  3. Store the 10g liver portions in the fridge or freezer.
  4. For each lunch, blend one 10g liver portion into the 150g Greek yogurt with lemon, mustard, salsa, garlic, and iodized salt. At about 6% liver by weight, it should taste like a tangy yogurt sauce rather than liver.
  5. Drain one small sardine tin and flake it with one 80g chicken portion through the warm quinoa/lentils and vegetables. Use the Meal 2 structure from Daily Goals: 150g non-fat Greek yogurt, 45g dry quinoa, 50g cooked green lentils, 300-350g vegetables, and no 30g oil dressing. Start with 30g cooked lentils in week one if the gut needs a gentler entry.
  6. Keep the sardines in the hot bowl and the yogurt-liver sauce cold; this is materially better than eating sardines first thing in the morning.

Note: Keep the liver serving small and consistent. Do not stack this with cod liver oil or high-dose vitamin A/retinol supplements unless a clinician specifically tells you to.

Part 3: Quinoa for Meal 2

This daily quinoa-and-red-lentil base keeps the bowl familiar while making folate and fibre a consistent food-first feature.

5 Eating-Day Batch

Ingredient Quantity
Dry quinoa 225g
Dry green lentils ~100g (target: ~250g cooked)
Quinoa water 405g-450g
Lentil water Follow package directions; drain if needed
Salt Optional

Target Yield

  • Aim for roughly ~675g cooked quinoa plus ~250g cooked lentils total
  • Portion about 135g cooked quinoa + 50g cooked lentils per eating day
  • That matches the active plan’s 45g dry quinoa + 50g cooked lentils per day target

Instructions

  1. Rinse the quinoa thoroughly in a fine-mesh strainer until the water runs mostly clear.
  2. Cook the quinoa with its measured water: boil, cover, simmer about 15 minutes, then rest covered 10 minutes and fluff.
  3. Cook the green lentils separately until tender but not mushy (usually about 20-25 minutes of a gentle simmer); drain well if needed.
  4. Portion each of five containers with about 135g cooked quinoa + 50g cooked lentils. For the first five eating days, use 30g lentils instead if digestion is uncertain; hold the extra lentils for later rather than forcing the dose.

Shortcut: For a 6-day batch, use 270g dry quinoa and target 300g cooked lentils.

Part 4: Potatoes for Meal 4

The late dinner works much better when the starch is already cooked.

5 Eating-Day Batch

Ingredient Quantity
Potatoes ~2.0 kg cooked target
Whole almonds 140g total (28g per eating day)
Salt To taste
Cooking spray or parchment As needed

Target Yield

  • Portion about 400g cooked potatoes per eating day
  • Keep the 5g olive oil for serving time instead of pouring it over the full batch

Instructions

  1. Wash the potatoes.
  2. Roast, air-fry, or boil them until fully cooked.
  3. Let them cool slightly.
  4. Weigh and portion into 5 containers at ~400g each.
  5. Reheat as needed, then add 5g olive oil, 50g avocado, and 28g whole almonds at serving time.

Part 5: Ninja Creami “Chocolate Sprint 2-Scoop” (Batch Prep)

Prep 4 pints at once on Sunday. Freeze them. Spin one when the Creami is scheduled; use the per-pint column for an extra pint if needed. For the lowest-cost version, use water as the liquid base.

The Batch Recipe (Fills 4 x 16oz Pints)

Ingredient Total (4 pints) Per Pint
Liquid Base (calcium- and vitamin-D-fortified unsweetened soy milk preferred; water only if calcium is covered elsewhere) 960g 240g
Pea Protein Powder 8 scoops (~240g) 2 scoops (~60g)
Creatine Monohydrate 40g 10g
Bananas (weighed without peel) 400g 100g
Cocoa Powder (Unsweetened) 40-45g 10-11g
Cinnamon 6g 1.5g
Chia Seeds 40g 10g

Instructions

  1. Blend: In a large blender, combine the liquid base, protein powder, creatine, bananas, cocoa, cinnamon, and chia seeds. Blend until perfectly smooth.
  2. Pour: Place 4 Ninja Creami pints on the scale. Pour the mixture evenly into the pints.
  3. Target: Aim for about 430-435g per pint, staying below the max fill line.
  4. Freeze: Place all 4 pints in the freezer on a flat surface for 24 hours.

Daily Spin

  1. Remove 1 pint.
  2. Spin on “Lite Ice Cream”.
  3. Add a splash of water or soy milk if crumbly and “Re-spin.”