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Seasonal Menus & Meal Plans

Quarterly clean-dinner menus and structured weekly meal plans (Anti-Inflammatory, Mediterranean, High-Protein), RD-reviewed.

Receitas

Escolhas da semana

Salmon Rice Bowl Meal Prep: 5 Lunches in 35 Minutes

Five lunches: roasted salmon, brown rice, cucumber, edamame, sesame-soy dressing. 35 minutes Sunday, 38g protein per box.

35m tempo total510 calorias38g proteína

Sheet-Pan Mediterranean Chicken with Olives, Feta and Lemon

One tray, four servings, 38g protein. Chicken thighs, cherry tomatoes, olives, feta, oregano. The Tuesday-night dinner I cook on autopilot.

35m tempo total460 calorias38g proteína

Cucumber Salad: Smashed, 15 Minutes

The viral smashed cucumber salad: rice vinegar, sesame, garlic, chili crisp. 15 minutes plus a 20-minute salt-and-drain that does the real work. Naturally clean.

35m tempo total70 calorias2g proteína

Green Goddess Salad: Chopped, 20 Minutes

The viral chopped green goddess salad: finely diced cabbage, cucumber and chives under a blender-herb dressing. 20 minutes, scoopable with a chip, naturally clean.

20m tempo total130 calorias3g proteína