click on recipe to open in browser

7
DAY #FOODFIRST
OPTIMISINGNUTRITION.COM
MEAL
MAX NUTRIENT DENSITY PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

MAKE HALF THE RECIPE MAKE THE OTHER HALF

LEFTOVER
BREAKFAST

chicken liver, eggs chicken liver, eggs cottage cheese

Popeye bowl blackened fish stir fry Popeye bowl blackened fish stir fry
& greens & greens frittata

LEFTOVER

Calcium
LUNCH

quick fish salad chicken stir fry quick fish salad

smoked salmon plate Calcium
quick mackerel salad smoked salmon plate
with sardines quick mackerel salad
with sardines

MAKE HALF THE RECIPE MAKE THE OTHER HALF

DINNER

puttanesca fish on prawn, salmon, shiitake salmon, chicory, puttanesca fish on cottage cheese salmon, chicory,
chicken stir fry
silverbeet & cabbage stir fry sauerkraut & greens silverbeet frittata sauerkraut & greens

Hulk green smoothie cruciferous juice easy spinach & artichoke dip
SMOOTHIES

SNACKS
DRINKS

green juice
Greek yogurt veggie smoothie baked asparagus & prosciutto
black coffee
wheatgrass and lime smoothie lettuce wrap with prawn salsa
black/green tea
 ENERGY 1491 cal/day
MAXIMUM NUTRIENT DENSITY PROTEIN 192 g/day
65 g/day
NutriBooster Meal Plan NET CARBS
FAT 44 g/day

Micronutrients - Minimum Dietary Recommended Intake

Micronutrients - Optimal Nutrient Intakes

#FOODFIRST
OPTIMISINGNUTRITION.COM
 MAXIMUM NUTRIENT DENSITY SHOPPING LIST
NutriBooster Meal Plan For one person for one week

FRESH FRUIT/VEGGIES MEAT/POULTRY/FISH CUPBOARD DAIRY/DAIRY ALT & EGGS

alfalfa sprouts - 40 g (1.4 oz) anchovy (canned) - 3 cans (net 40 g) capers - 2 tbsp cottage cheese* (low fat) - 350 g (1.8 oz)
arugula/rocket - 40 g (1.4 oz) ground beef - 200 g black olives - 10 small eggs* - 4 medium
asparagus* - 720 g chicken liver - 100 g (3.5 oz) green olives - 20 small egg whites - 300 g (10.5 oz)
broccoli - 120 g (4.2 oz) chicken thigh (skin off) - 4 oyster sauce - 2 tbsp
cabbage* - 1/2 large (approx. 300 g) mackerel (canned) - 2 cans (net 80 g) jalapeno peppers - 2 tbsp
carrots - 1 small mackerel (canned) 2 cans (net 95g) nutritional yeast FATS**
chicory - 100 g (3.5 oz) prawns raw - 100 g (3.5 oz) tamari sauce* - 270 mL coconut oil
bok choy - 300 g salmon fillet - 1 (approx 100g) tomato paste - 4 tbsp olive oil
cucumber - 1 ( approx. 200 g /7 oz) salmon fillets - 2 (approx 150g) tomatoes, chopped - 1 can 400 g butter
garlic* - 9 cloves salmon, smoked - 100 g (3.5 oz) sauerkraut - 200 g (7 oz)
ginger root* - 1 large bulb sardines (canned) - 2 cans (net 95g)
green beans - 100 g (3.5 oz) white fish* - 4 fillets (approx. 800 g)
red chili peppers* - 4
HERBS & SPICES
black pepper
lemon juice & zest* - 5 lemons
chili powder
mushrooms* - 170 g
sumac (optional)
shiitake mushrooms - 100 g (3.5 oz)
salt
onion* - 1
red onion* - 1
red bell peppers* - 2
scallions/spring onions - 1 medium
snow peas - 16 pods
Spinach* (frozen) - 500 g (17.5 oz)
spinach* (Fresh) - 310 g
Swiss chard/silverbeet - 400 g (14 oz)
tomato - 2
cherry tomatoes - 20
zucchini - 120g

* ingredient used across different recipes

**You can choose your one preferred fat if you don't have/want all of these
#FOODFIRST
OPTIMISINGNUTRITION.COM
Printable plan your own meal plan template
#FOODFIRST
OPTIMISINGNUTRITION.COM

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

MEAL ONE
MEAL TWO

Calcium

Calcium
MEAL THREE
SNACK/DRINK

Calories Calories Calories Calories Calories Calories Calories

Protein Protein Protein Protein Protein Protein Protein
Fat Fat Fat Fat Fat Fat Fat
Net carbs Carbs Carbs Carbs Carbs Carbs Carbs
Printable plan your own shopping list

MEAT/POULTRY/FISH VEGGIES/FRUIT EGGS/DAIRY NUTS/SEEDS FATS CUPBOARD OTHER