Meal Plan
Three-Day Menu
Breakfast & Dinner
6 Meal Plan (Breakfast & Dinner Daily)
Day 1
Breakfast - Classic French Toast Breakfast
(Gluten-Free and Vegan alternatives available.)
French Toast
- Classic French Toast: Thick-cut bread soaked in a rich, pasture-raised egg custard and griddled until golden.
- Plant-Based & Gluten-Free French Toast: Gluten-free bread dipped in an oat milk batter and griddled until crisp. (V / GF)
Eggs & Plant-Based Options
- Scrambled Eggs: Soft scrambled eggs. (GF)
- Cauliflower Scramble: Seasoned cauliflower and vegetables, sautéed as a plant-based alternative. (V / GF)
Breakfast Meats
- Nitrate-Free Applewood-Smoked Bacon: Crisp applewood-smoked bacon. (GF)
- Plant-Based Breakfast Sausage: Savory plant-based breakfast sausage. (V / GF)
Oatmeal & Fruit
- Warm Oatmeal: Served with a selection of toppings. (V)
- Seasonal Fruit Platter: A selection of fresh seasonal fruit. (V / GF)
Toppings & Spreads
- 100% Pure Maple Syrup: Warm pure maple syrup. (V / GF)
- Mixed Berry Compote: Strawberries, raspberries, and blueberries gently simmered into a warm fruit compote. (V / GF)
- Whipped Butter & Plant-Based Butter: Traditional and dairy-free options.
Dinner - Mediterranean Mezze Station
(All items are Gluten-Free except the optional pita. Vegan options available at every step.)
Base
- Organic Lemon-Dill Quinoa: Steamed fluffy and tossed with fresh herbs and cold-pressed olive oil. (V / GF)
- Warm Artisan Breads: A basket of whole-wheat pita and grain-free/gluten-free flatbreads. (V)
Protein
- Chicken or Beef Shawarma: Chicken thighs or beef marinated in a rich, warm blend of cumin, coriander, turmeric, and garlic, then fire-roasted and sliced. (GF)
- Baked Green Falafel: Made from scratch with chickpeas, fresh parsley, and coriander. Baked (never deep-fried) in avocado oil until crisp. (V / GF)
The Fresh Mezze
- Greek Cucumber & Heirloom Tomato Salad: Tossed with Kalamata olives, red onions, and an oregano vinaigrette. (V / GF)
- Sumac Roasted Eggplant & Zucchini: Large trays of Mediterranean vegetables blistered in the oven. (V / GF)
- Lemon-Garlic Hummus: Smooth, house-made hummus utilizing chickpeas and premium tahini. (V / GF)
The Clean Drizzles & Crunch
- Tzatziki: Made with Greek yogurt, grated cucumber, and garlic. (GF)
- Creamy Lemon-Garlic Tahini: A rich, dairy-free alternative sauce that mimics tzatziki perfectly. (V / GF)
- The Garnish: Toasted pine nuts and fresh parsley. (V / GF)
Day 2
Breakfast - Mediterranean Shakshuka Breakfast
(Gluten-Free and Vegan alternatives available.)
Shakshuka
- Classic Shakshuka: Crushed tomatoes and bell peppers simmered with warm spices, topped with pasture-raised eggs poached directly in the sauce. (GF)
- Spiced Chickpea & Tofu Shakshuka: Chickpeas and tofu simmered in the same spiced tomato and pepper sauce for a hearty plant-based alternative. (V / GF)
Breakfast Sides
- Country Potatoes: Seasoned potatoes roasted until golden and crisp. (V / GF)
- Chicken Apple Sausage: Savory chicken sausage with a touch of apple. (GF)
- Warm Breads: Pita bread with gluten-free flatbread available.
Oatmeal & Chia
- Warm Oatmeal: Served with a selection of toppings. (V)
- Chia Pudding: Creamy plant-based chia pudding. (V / GF)
Fresh Fruit
- Seasonal Fruit Platter: A selection of fresh seasonal fruit. (V / GF)
Dinner - Organic Zen Buddha Bowl
(All items are Gluten-Free. All items are Vegan except the chicken.)
Base
- Tri-Color Quinoa: Steamed light and fluffy.
- Sesame Brown Rice: Short-grain rice with a dash of toasted sesame oil.
- Massaged Kale: Tossed with avocado oil and fresh lemon.
Protein
- Miso-Maple Glazed Chicken: Baked thighs in a sweet and savory glaze.
- Crispy Ginger-Tamari Tofu: Extra-firm organic tofu baked until crisp.
Veggies
- Roasted Broccoli: Hot-roasted for a slight crunch.
- Smoky Sweet Potatoes: Diced and roasted with smoked paprika.
- Steamed Edamame: Lightly salted with sea salt.
- Fresh Crunch Mix: Shredded red cabbage, carrots, and watermelon radish.
Sauce & Crunch
- Creamy Tahini-Miso Dressing: Rich, savory sesame and lemon drizzle.
- Peanut-Ginger Sauce: Blended with tamari, garlic, and maple syrup.
- Garnishes: Pickled ginger, crispy onions, and toasted sesame seeds.
Day 3
Breakfast - Roasted Breakfast Hash & Scramble
(Gluten-Free and Vegan options available.)
The Hash
- Roasted Breakfast Hash: Diced sweet potatoes, Yukon Gold potatoes, red bell peppers, and sweet onions roasted until deeply caramelized. (V / GF)
- Chicken Sausage Hash: Roasted breakfast hash tossed with savory chicken sausage. (GF)
- Plant-Based Skillet: Roasted breakfast hash with black beans and smoked paprika. (V / GF)
Eggs & Plant-Based Options
- Scrambled Eggs: Soft scrambled eggs. (GF)
- Tofu Scramble: Seasoned tofu scramble with vegetables and herbs. (V / GF)
Country Gravy
- Oat Milk Country Gravy: Rich and savory country-style gravy made with an oat milk base. (V)
Oatmeal & Chia
- Warm Oatmeal: Served with a selection of toppings. (V)
- Chia Pudding: Creamy plant-based chia pudding. (V / GF)
Fresh Fruit
- Seasonal Fruit Platter: A selection of fresh seasonal fruit. (V / GF)
Dinner - Taco Bowl
The Bases
- Cilantro-Lime Brown Rice & Shredded Cabbage Slaw.
Protein
- Grass-Fed Carne Asada: Marinated in orange juice, lime, garlic, and cilantro. (GF)
- Pollo Asado: Marinated in orange juice, lime, garlic, and cilantro. (GF)
- Sweet Potato & Black Bean "Carnitas": Roasted and spiced with smoked paprika and cumin. (V / GF)
Veggies
- Pico de Gallo
- Sautéed Tri-Color Bell Peppers
Sauces
- Fire-Roasted Salsa (V / GF)
- Sour Cream
3 Meal Plan (Dinner Daily)
Day 1
Dinner - Mediterranean Mezze Station
(All items are Gluten-Free except the optional pita. Vegan options available at every step.)
Base
- Organic Lemon-Dill Quinoa: Steamed fluffy and tossed with fresh herbs and cold-pressed olive oil. (V / GF)
- Warm Artisan Breads: A basket of whole-wheat pita and grain-free/gluten-free flatbreads. (V)
Protein
- Chicken or Beef Shawarma: Chicken thighs or beef marinated in a rich, warm blend of cumin, coriander, turmeric, and garlic, then fire-roasted and sliced. (GF)
- Baked Green Falafel: Made from scratch with chickpeas, fresh parsley, and coriander. Baked (never deep-fried) in avocado oil until crisp. (V / GF)
The Fresh Mezze
- Greek Cucumber & Heirloom Tomato Salad: Tossed with Kalamata olives, red onions, and an oregano vinaigrette. (V / GF)
- Sumac Roasted Eggplant & Zucchini: Large trays of Mediterranean vegetables blistered in the oven. (V / GF)
- Lemon-Garlic Hummus: Smooth, house-made hummus utilizing chickpeas and premium tahini. (V / GF)
The Clean Drizzles & Crunch
- Tzatziki: Made with Greek yogurt, grated cucumber, and garlic. (GF)
- Creamy Lemon-Garlic Tahini: A rich, dairy-free alternative sauce that mimics tzatziki perfectly. (V / GF)
- The Garnish: Toasted pine nuts and fresh parsley. (V / GF)
Day 2
Dinner - Organic Zen Buddha Bowl
(All items are Gluten-Free. All items are Vegan except the chicken.)
Base
- Tri-Color Quinoa: Steamed light and fluffy.
- Sesame Brown Rice: Short-grain rice with a dash of toasted sesame oil.
- Massaged Kale: Tossed with avocado oil and fresh lemon.
Protein
- Miso-Maple Glazed Chicken: Baked thighs in a sweet and savory glaze.
- Crispy Ginger-Tamari Tofu: Extra-firm organic tofu baked until crisp.
Veggies
- Roasted Broccoli: Hot-roasted for a slight crunch.
- Smoky Sweet Potatoes: Diced and roasted with smoked paprika.
- Steamed Edamame: Lightly salted with sea salt.
- Fresh Crunch Mix: Shredded red cabbage, carrots, and watermelon radish.
Sauce & Crunch
- Creamy Tahini-Miso Dressing: Rich, savory sesame and lemon drizzle.
- Peanut-Ginger Sauce: Blended with tamari, garlic, and maple syrup.
- Garnishes: Pickled ginger, crispy onions, and toasted sesame seeds.
Day 3
Dinner - Taco Bowl
The Bases
- Cilantro-Lime Brown Rice & Shredded Cabbage Slaw.
Protein
- Grass-Fed Carne Asada: Marinated in orange juice, lime, garlic, and cilantro. (GF)
- Pollo Asado: Marinated in orange juice, lime, garlic, and cilantro. (GF)
- Sweet Potato & Black Bean "Carnitas": Roasted and spiced with smoked paprika and cumin. (V / GF)
Veggies
- Pico de Gallo
- Sautéed Tri-Color Bell Peppers
Sauces
- Fire-Roasted Salsa (V / GF)
- Sour Cream
