7:30 AM Supplements: D3 5,000 IU + B-Complex+C + Fish Oil (2 caps)
Skip choline today — food covers it. · 9:30 PM: Magnesium Glycinate 200mg
⚠️ SKIP full LMNT / Dr. Berg electrolyte packets. Food covers you today. 1 LMNT max between meals if needed.
Today's Timeline
7:00 AM
Wake. Plain water.
7:30 AM
Supplements: D3 + B-Complex + Fish Oil
NO choline today
8:00 AM
BONE BROTH — 12–16 oz
Sip slowly over 1.5–2 hours. Do not gulp.
9:30 AM
Finish broth. Rest. Plain water.
10:00 AM
MEAL 1 — Gentle
Steamed veggies. Plain chicken. Avocado + banana.
12:30 PM
SNACK — Cashews + almonds + kefir
2:00 PM
MEAL 2 — Upgraded
Chipotle chicken. Sautéed veggies. Sweet potato mash.
5:00 PM
SNACK (optional) — Nuts or banana
6:00 PM
MEAL 3 — Optional
Skip if too full.
9:30 PM
Magnesium Glycinate
Most important food of the day. Phosphorus for refeeding protection, collagen for gut repair, gentle electrolytes.
Steps
1Pour12–16 oz of store-bought bone broth into a pot or microwave-safe mug.
2HeatStove: medium heat until steaming (not boiling), ~3–4 min. Or microwave 2 min.
3SeasonAdd a pinch of iodized salt if bland.
4Sip slowlyDo NOT drink all at once. Small sips over 1.5–2 hours like coffee.
5Listen to your bodyNausea or discomfort? Slow down. Smaller sips. Your stomach is waking up.
Gentle
First solid food in 7 days. Steamed vegetables, plain-marinated chicken, avocado, banana, and cilantro-lime rice.
Components
Chicken thighs (plain marinade)— 1.5–2 thighs (6–8 oz)
Cilantro-lime rice— 3/4 cup
Steamed broccoli— 1 cup
Avocado— 1/2 large
Banana— 1 medium
Cheese (mozz or Swiss)— 1.5 oz
Cooking Steps
1Start rice (Instant Pot)1 cup water + 1 cup rice + 1 bay leaf + pinch iodized salt + 1 tsp olive oil. Press RICE or Manual 4 min high pressure. Natural release 10 min, then quick release. Makes enough for Day 1 + Day 2.
2Sweet potatoes (Instant Pot)Peel 2 sweet potatoes, cube 1-inch. Instant Pot: 1/2 cup water, Manual 8 min high pressure, quick release, drain. Set aside for Meal 2 mash. (Do rice first, then sweet potatoes.)
3Steam broccoli1 cup florets in pot with 1/2 inch water. Cover. Medium heat 4–5 min until bright green and just tender. Don't overcook — slight crunch.
4Cook chickenNon-stick pan, medium heat, 1 tbsp olive oil. 2 PLAIN-marinated thighs from fridge. Cook 5 min per side until golden and 165°F. Rest 2 min, slice.
5Finish riceRemove bay leaf. Fluff with fork. Stir in: juice of 1/2 lime + 2 tbsp chopped cilantro + 1 tbsp olive oil + pinch salt.
6PlateRice on one side. Sliced chicken on top. Steamed broccoli. Half avocado sliced. Banana on the side. Cheese on the side or melted on chicken. Cilantro on top.
⚠️ Eat slowly. Chew thoroughly. Your stomach hasn't worked in 7 days. If full before finishing, stop. Don't force it.
Grab a handful of each nut. Pour a glass of kefir. No cooking. Sip kefir straight or pour over the nuts.
Components
Cashews (lightly salted)— 1 oz (~18 nuts)
Almonds— 10–12 nuts
Kefir (plain, whole milk)— 1 cup
Upgraded
Stomach has been active 4+ hours. Now you can handle chipotle chicken, sautéed veggies, roasted potatoes, full flavor.
Components
Chicken thighs (chipotle)— 1.5–2 thighs (6–8 oz)
Cilantro-lime rice— 3/4 cup
Sautéed bell peppers— 1/2 pepper, sliced
Sautéed green beans + garlic— 1 cup
Sweet potato mash— 1 medium
Cheese (mozz or Swiss)— 1.5 oz
Cooking Steps
1Sweet potato mashTake boiled cubes from Meal 1 prep. Mash with fork. Add 1 tbsp butter + 1/4 tsp cinnamon + pinch iodized salt. Stir.
2Cook chickenNon-stick pan, medium heat, 1 tbsp olive oil. 2 CHIPOTLE-marinated thighs. 5 min per side until golden and 165°F. Rest 2 min. Slice.
3Sauté bell peppersSame pan (don't wash — chicken fond = flavor). 1 tsp olive oil. Sliced peppers, medium heat, 3–4 min until softened and slightly charred.
4Sauté green beansSame pan or small pot. 1 tbsp olive oil, medium heat. Green beans + 2 cloves thinly sliced garlic. 5–6 min until tender-crisp and garlic golden. Salt + lime squeeze.
5Warm riceReheat leftover cilantro-lime rice: microwave 1 min or stove with splash of water.
6PlateRice, chicken sliced on top, sweet potato mash on the side, green beans, peppers, cheese. Cilantro on top.
Optional
If hungry and have energy, eat this. If full or exhausted, skip it. Zepbound may suppress appetite enough that 2 meals is enough.
Components
Chicken thighs (chipotle)— 1.5–2 thighs
Roasted broccoli— 1 cup florets
Roasted asparagus— 6–8 spears
Roasted potatoes + smoked paprika— 1 medium, cubed
Sautéed bell peppers— 1/2 pepper
Cheese (mozz or Swiss)— 1.5 oz
Cooking Steps
1Prep veggies for roastingCut broccoli into florets. Cube potato 3/4-inch. Trim asparagus. Toss ALL with 2 tbsp olive oil + 1/2 tsp smoked paprika (on potatoes) + garlic powder + iodized salt.
2Roast vegetablesFoil-lined convection oven tray, single layer. 350°F. Potatoes first — 15 min alone. Then add broccoli + asparagus for 10–12 min more. Total ~25 min.
3Cook chickenNon-stick pan, medium heat, 1 tbsp olive oil. 2 chipotle thighs. 5 min per side. Rest. Slice.
4Sauté bell peppersSame pan, 1 tsp oil. Sliced peppers, 3–4 min, medium heat. Slight char.
5PlateRoasted veggies on one side. Chicken on top. Peppers alongside. Cheese melted on chicken or on the side. Cilantro on top.
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