Calorie Overview

  • Breakfast: 420 calories per person
  • Morning Snack: 125 calories per person
  • Lunch: 490 calories per person
  • Afternoon Snack: 245 calories per person
  • Dinner: 520 calories per person Daily Total: 1,800 calories per person

Shopping List (Portions for Two)

Proteins

  • 6 large eggs (pasture-raised)
  • 8 oz wild-caught salmon (2 fillets)
  • 12 oz organic chicken breast

Vegetables

  • 1 bag (10 oz) baby spinach
  • 8 oz cremini mushrooms
  • 1 red onion
  • 1 small white onion
  • 1 English cucumber
  • 1 pint cherry tomatoes
  • 8 oz Brussels sprouts
  • 1 small head cauliflower
  • 1 bell pepper
  • 2 ripe avocados
  • 2 carrots
  • 2 celery stalks
  • 1 head garlic
  • Fresh herbs: parsley, thyme, rosemary, cilantro (small bunches)

Fruits

  • 1 pint mixed berries
  • 2 lemons
  • 1 lime

Pantry Items

  • Extra virgin olive oil
  • Compliant coconut milk
  • Unsweetened coconut flakes
  • Capers
  • Sea salt
  • Black peppercorns
  • Red pepper flakes

Detailed Recipes

Breakfast: Spinach and Mushroom Frittata

Serves 2 | 420 calories per serving Prep time: 15 minutes | Cook time: 20 minutes

Ingredients:

  • 6 large eggs (420 cal)
  • 3 tbsp compliant coconut milk (20 cal)
  • 1.5 cups fresh spinach (10 cal)
  • 4 oz mushrooms, sliced (25 cal)
  • 1/2 small onion, diced (30 cal)
  • 2 tbsp extra virgin olive oil (240 cal)
  • 1 clove garlic, minced
  • 1 tbsp fresh parsley
  • Sea salt and black pepper to taste

Per serving: 26g protein, 32g fat (mostly from olive oil and eggs), 5g carbs, 3g fiber

Instructions: [Previous instructions scaled down by half]

Morning Snack: Mixed Berries with Coconut Flakes

Serves 2 | 125 calories per serving

Ingredients:

  • 1 cup mixed berries per person (85 cal)
  • 1 tbsp unsweetened coconut flakes per person (40 cal)

Lunch: Grilled Salmon Mediterranean Salad

Serves 2 | 490 calories per serving

Ingredients: For the salmon:

  • 8 oz wild-caught salmon (2 4-oz portions) (440 cal)
  • 1 tbsp extra virgin olive oil (120 cal)
  • 1/2 lemon, juiced
  • 1 clove garlic
  • 1 tsp fresh thyme
  • Sea salt and black pepper

For the salad:

  • 4 cups mixed greens (20 cal)
  • 1/2 cucumber, sliced (8 cal)
  • 1/2 cup cherry tomatoes (27 cal)
  • 2 tbsp red onion, thinly sliced (10 cal)
  • 1 small avocado, sliced (240 cal)
  • 1 tbsp capers (2 cal)
  • 1 tbsp fresh parsley

Dressing:

  • 2 tbsp extra virgin olive oil (240 cal)
  • 1 tbsp lemon juice
  • 1/2 tsp fresh thyme
  • Sea salt and black pepper

Per serving: 34g protein, 35g fat (emphasis on healthy omega-3s and monounsaturated), 12g carbs, 8g fiber

Afternoon Snack: Guacamole with Vegetable Crudités

Serves 2 | 245 calories per serving

Ingredients: Guacamole:

  • 1 large ripe avocado (320 cal)
  • 1/2 lime, juiced
  • 2 tbsp red onion, finely diced
  • 1 tbsp fresh cilantro
  • 1/2 clove garlic
  • Sea salt and black pepper

Crudités (170 cal total):

  • 1 carrot, cut into sticks
  • 2 celery stalks
  • 1/2 cucumber
  • 1/2 bell pepper

Dinner: Mediterranean Chicken with Roasted Vegetables

Serves 2 | 520 calories per serving

Ingredients: For the chicken:

  • 12 oz chicken breast (360 cal)
  • 2 tbsp extra virgin olive oil (240 cal)
  • 1 lemon
  • 2 cloves garlic
  • 2 tsp fresh herbs (rosemary, thyme)
  • Sea salt and black pepper

For the vegetables (440 cal total):

  • 8 oz Brussels sprouts, halved
  • 1/2 head cauliflower, florets
  • 1 bell pepper, sliced
  • 1/2 red onion, wedges
  • 2 tbsp extra virgin olive oil
  • 1 clove garlic
  • 1 tsp fresh thyme
  • Sea salt and black pepper

Per serving: 42g protein, 33g fat (primarily from olive oil), 20g carbs, 8g fiber

Meal Timing Suggestions

Optimal Timing for Heart Health:

  • Breakfast: 7:00-8:00 AM
  • Morning Snack: 10:00-10:30 AM
  • Lunch: 12:30-1:30 PM
  • Afternoon Snack: 3:30-4:00 PM
  • Dinner: 6:00-7:00 PM

Prep Timeline

Sunday Evening (20-30 minutes):

  • Wash and cut all vegetables
  • Make salad dressing
  • Prepare marinades
  • Portion snacks

Monday Morning:

  • Make frittata (30 minutes total)
  • Pack lunch and snacks if needed

Monday Evening (45 minutes):

  • Start vegetables first
  • Cook chicken while vegetables roast
  • Store leftovers properly

Storage Notes

  • Store cut vegetables with paper towel in containers
  • Keep herbs wrapped in damp paper towel
  • Press plastic wrap directly onto guacamole surface
  • Refrigerate cooked proteins up to 3 days

Heart Health Notes

  • Meals emphasized omega-3 fatty acids and monounsaturated fats
  • Limited saturated fat while maintaining Whole30 compliance
  • High fiber content (targeting 25-35g daily)
  • Balanced protein distribution throughout day
  • Emphasis on vegetables and anti-inflammatory foods