One week. Fewer decisions.¶
A Monday–Sunday view of the current plan, without fixed dates. Breakfast stays the same; lunch and dinner use familiar eggs, pulses, and Indian vegetables. Repeat the week or edit a day when you find something else you enjoy.
Shopping & batch prep Browse recipes Restaurant & office bowls
Your daily constant
Spinach omelette, avocado, and measured seed-and-nut toppings. The same familiar breakfast, every day.
See the portions and protein breakdown
Food illustrations are visual guides, not photographs or portion measurements.
This week's meals¶
Day 1
Monday¶
Breakfast
Lunch
Ridge gourd moong pappu + cabbage poriyal
Dinner
Bean usili + cowpea curry + cauliflower
Day 2
Tuesday¶
Breakfast
Lunch
Office Asian bowl: tofu, mushroom, spring onions, pickled radish, coriander
Dinner
Egg bhurji + rice-free pesarattu + lemon-marinated carrot–radish salad + vegetarian, gluten-free kimchi
Day 3
Wednesday¶
Breakfast
Lunch
Ridge gourd moong pappu + cabbage poriyal
Dinner
Shakshuka + rice-free pesarattu
Day 4
Thursday¶
Breakfast
Lunch
Dinner
Fresh usili + cowpea curry + cauliflower + peanut sundal
Day 5
Friday¶
Breakfast
Lunch
Dinner
Usili + modified avial; add a tolerated pulse serving if needed
Day 6
Saturday¶
Breakfast
Lunch
Frozen pappu portion + cabbage; or familiar keerai kootu + a vegetable side
Dinner
Zucchini noodles with peppers + lentil sauce + peanut sundal
Day 7
Sunday¶
Breakfast
Lunch
Earlier portions frozen promptly, or a checked restaurant meal
Dinner
A usual meal or a flexible gluten-free, dairy-free choice such as kambu dosa
Tuesday's easy sides
Egg bhurji and rice-free pesarattu stay as the main meal. Add a small bowl of lemon-marinated carrot–radish salad and a couple of tablespoons of vegetarian, gluten-free kimchi. Keep the salad refrigerated; go lightly on salt alongside kimchi.
Everyday breakfast¶
- ½ medium avocado
- 1 tablespoon hemp hearts
- 1 teaspoon ground flaxseed
- 1 teaspoon pine nuts
- A light sprinkle of everything-bagel seasoning, checking gluten labeling
- Spinach omelette: 2 whole eggs + 2 additional egg whites, with about a handful of spinach and a small, measured amount of oil
Open the fixed-breakfast recipe and protein breakdown.
This plate supplies roughly 26–28 g protein, depending on sizes and labels. A third additional white brings it closer to 30 g if desired; without extra whites it is nearer 19–21 g. Keep the two-extra-white version as the simple default. Ferriss's breakfast target is not a universal requirement or a guarantee of weight loss. No milk, cheese, bread, or breakfast batter is needed.
Make this week yours¶
- To edit meals: click the pencil icon on this page. It opens the starter plan's source on GitHub. Change a row under Seven-day menu, keeping the four columns and Day 1–7 order.
- To edit breakfast: change Fixed breakfast, every day in that same source file. Both this calendar and the starter plan update on the next build.
- Keep shopping in sync: update the shopping quantities and any affected recipes when changing a meal. The shopping list is written guidance, not an automatic calculator.
- Sunday is flexible, not a binge: gluten and dairy considerations still apply. You can repeat an ordinary day instead.
This is a reusable reference, not a dated tracker or a personalized calorie/protein prescription. Meal portions and tolerance still matter. See the framework for context.