1Access Your First Food List Manual
94Dinner – Turkey Meatballs & Rice (L6 / L5 / L4)
2Week 1 – Monday
95Dessert – Cinnamon-Banana Avocado Mousse (L4)
3Breakfast – Silky Cinnamon Oatmeal (L6 / L5 / L4)
96Drink – Chamomile Tea (L0–L2)
4Lunch – Butternut & Pea “Shepherd’s” Pie (L6 / L5 / L4)
97Week 2 – Sunday
5Dinner – Baked Salmon & Dill Rice Bake (L6 / L5 / L4)
98Breakfast – Cottage & Pear Bowl (L5 / L4)
6Dessert – Apple-Spice Soft Muffin (L4)
99Lunch – Soft Fish Chowder (L6 / L5 / L4)
7Drink – Pear-Infused Chamomile (L2)
100Dinner – Mushroom–Butternut Risotto (L6 / L5 / L4)
8Tuesday – Week 1
101Dessert – Spinach-Feta Custard (L6 / L5 / L4)
9Breakfast – Soft Scrambled Egg & Zucchini (L6 / L5 / L4)
102Drink – Carrot–Ginger Juice (L2 – Mildly Thick)
10Lunch – Beef–Root Casserole (L6 / L5 / L4)
103Week 3 – Monday
11Dinner – Butternut-Chickpea Stew (L5 / L4)
104Breakfast – Pear-Ginger Oat Smoothie (L3)
12Dessert – Cinnamon-Banana Pudding (L4)
105Lunch – Chicken Alfredo Pasta (L6 / L5 / L4)
13Drink – Carob Latte (L2 – Mildly Thick)
106Dinner – Beef & Sweet-Potato Stew (L6 / L5 / L4)
14Week 1 – Wednesday
107Dessert – Cinnamon-Pear Mousse (L4)
15Breakfast – Papaya Smoothie Bowl (L3)
108Drink – Vanilla Shake (L3)
16Lunch – Lentil-Chicken Ragout (L6 / L5 / L4)
109Week 3 – Tuesday
17Dinner – Creamy Cod Florentine Mornay (L6 / L5 / L4)
110Breakfast – Cheese-Herb Scramble (L6 / L5 / L4)
18Dessert – Greek Yogurt & Honey Purée (L4)
111Lunch – Salmon Potato Cakes (L6 / L5 / L4)
19Drink – Pear Nectar (L2 – Mildly Thick)
112Dinner – Lentil-Veg Pie (L6 / L5 / L4)
20Week 1 – Thursday
113Dessert – Peanut-Apple Mousse (L4)
21Breakfast – Vanilla Oat-Chia Purée (L4)
114Drink – Carob Latte (L1–L2)
22Lunch – Sweet-Potato & Black-Bean Bowl (L6 / L5 / L4)
115Week 3 – Wednesday
23Dinner – Pasta Primavera with Turkey (L6 / L5 / L4)
116Breakfast – Banana-Papaya Quinoa Porridge (L4)
24Dessert – Pear & Cottage Cheese Mash (L4)
117Lunch – Pork Paprikash & Noodles (L6 / L5 / L4)
25Drink – Chamomile Tea (L1 – Slightly Thick)
118Dinner – Spinach-Ricotta Shells (L6 / L5 / L4)
26Week 1 – Friday
119Dessert – Apple-Pear Smoothie (L3)
27Breakfast – Potato-Cheese Omelette (L6 / L5 / L4)
120Drink – Iced Chamomile Latte (L1 / L2)
28Lunch – Haddock & Leek Filling (L6 / L5 / L4)
121Week 3 – Thursday
29Dinner – Lamb & Barley Hot-Pot (L6 / L5 / L4)
122Breakfast – Savory Pancake “Taco” (L6 / L5 / L4)
30Drink – Carrot Juice (L2 – Mildly Thick): Week 1 – Saturday
123Lunch – Mild Turkey Stew (L5 / L4)
31BREAKFAST
124Dinner – Cod & Squash Rice Stew (L6 / L5 / L4)
32VANILLA-PROTEIN PANCAKE BITES — LEVEL 6 (master)
125Dessert – Apple-Butterscotch Purée (L4)
33LUNCH
126Drink – Pear Nectar (L2)
34MOROCCAN CHICKPEA TAGINE — LEVEL 6 (master)
127Week 3 – Friday
35DINNER
128Breakfast – Cinnamon Rice Cereal (L4)
36TURKEY MEATBALLS & RICE — LEVEL 6 (master)
129Lunch – Beef Bourguignon (L6 / L5 / L4)
37DESSERT
130Dinner – Chicken & Couscous (L6 / L5 / L4)
38CHOCOLATE–AVOCADO MOUSSE — LEVEL 4
131Dessert – Cheese-Chive Dip (L5 / L4)
39DRINK
132Drink – Malt Drink (L2)
40HERBAL TEA — LEVEL 0 (thin) or thicken to Level 1: Week 1 – Sunday
133Week 3 – Saturday
41BREAKFAST
134Breakfast – Vanilla-Ricotta Cereal (L5 / L4)
42COTTAGE-CHEESE & PEACH BOWL — LEVEL 5 (master)
135Lunch – Shrimp & Corn Chowder (L5 / L4)
43LUNCH
136Dinner – Falafel & Yogurt Dip (L6 / L5 / L4)
44SOFT FISH CHOWDER — LEVEL 6 (master)
137Dessert – Fig-Yogurt Purée (L4)
45DINNER
138Drink – Chamomile Tea (L0–L2)
46MUSHROOM & BUTTERNUT RISOTTO — LEVEL 6 (master)
139Week 3 – Sunday
47DESSERT
140Breakfast – Pumpkin-Pie Oatmeal (L4)
48SPINACH–FETA EGG CUSTARD — LEVEL 6 (master)
141Lunch – Roast Lamb & Parsley (L6 / L5 / L4)
49DRINK
142Dinner – Veggie Lasagna Rolls (L6 / L5 / L4)
50TOMATO JUICE — LEVEL 2 DRINK
143Dessert – Pear-Banana Smoothie (L3)
51Week 1 – Saturday
144Drink – Water or Warm Milk (L0–L2)
52Breakfast – Millet-Pear Cereal (L4)
145Week 4 – Monday
53Lunch – Herb-Poached Chicken & Veg Bowl (L6 / L5 / L4)
146Breakfast – Apple-Almond Oat Smoothie (L3)
54Dinner – Shrimp & Pea Risotto (L6 / L5 / L4)
147Lunch – Turkey Meatloaf (L6 / L5 / L4)
55Dessert – Avocado-Banana Whip (L4)
148Dinner – Seafood Paella (L6 / L5 / L4)
56Drink – Warm Oat Milk (L3 – Moderately Thick)
149Dessert – Raspberry-Rice Mousse (L4)
57Week 1 – Sunday
150Drink – Melon-Mint Water (L2)
58Breakfast – Pumpkin-Spice Pancakes (L6 / L5 / L4)
151Week 4 – Tuesday
59Lunch – Pork & Apple Stew (L6 / L5 / L4)
152Breakfast – Veggie-Cheese Frittata (L6 / L5 / L4)
60Dinner – Broccoli-Cheddar Pasta Bake (L6 / L5 / L4)
153Lunch – Butternut-Lentil Dahl (L5 / L4)
61Dessert – Silky Rice Pudding (L4)
154Dinner – Honey-Garlic Chicken & Rice (L6 / L5 / L4)
62Drink – Cucumber-Mint Water (L0 or L2)
155Dessert – Banana-Pineapple Mash (L5 / L4)
63Week 2 – Monday
156Drink – Carob Latte (L1 / L2)
64Breakfast – Papaya-Oat Smoothie (L3)
157Week 4 – Wednesday
65Lunch – Spinach & Turkey Lasagna (L6 / L5 / L4)
158Breakfast – Banana-Chia Porridge (L4)
66Dinner – Herb-Baked Salmon & Rice (L6 / L5 / L4)
159Lunch – Poached Fish & Spinach (L6 / L5 / L4)
67Dessert – Pear-Ginger Purée (L4)
160Dinner – Beef & Barley Casserole (L6 / L5 / L4)
68Drink – Rooibos Latte (L2 – Mildly Thick): Week 2 – Tuesday
161Dessert – Avocado-Cinnamon Pudding (L4)
69Breakfast – Ricotta-Pear Blintz (L6 / L5 / L4)
162Drink – Pear Nectar (L2 – Mildly Thick)
70Lunch – Beef Stroganoff & Noodles (L6 / L5 / L4)
163Week 4 – Thursday
71Dinner – Gentle Beef & Bean Stew (L6 / L5 / L4)
164Breakfast – Ricotta Crepes (L6 / L5 / L4)
72Dessert – Banana-Date Mousse (L4)
165Lunch – Chicken Pot-Pie Filling (L6 / L5 / L4)
73Drink – Iced Rooibos Latte (L1 – Slightly Thick): Week 2 – Wednesday
166Dinner – Veg-Cheese Polenta Bake (L6 / L5 / L4)
74Breakfast – Silky Polenta with Maple (L4)
167Dessert – Papaya-Yogurt Purée (L4)
75Lunch – Herb-Baked Cod (L6 / L5 / L4)
168Drink – Milkshake (L3)
76Dinner – Chicken & Veg Paella (L6 / L5 / L4)
169Week 4 – Friday
77Dessert – Pear-Yogurt Whip (L4)
170Breakfast – Quinoa Porridge (L4)
78Drink – Pear Nectar (L2 – Mildly Thick)
171Lunch – Butternut Squash “Bolognese” Pasta (L6 / L5 / L4)
79Week 2 – Thursday
172Dinner – Salmon & Pumpkin Mash (L6 / L5 / L4)
80Breakfast – Soft French Toast (L6 / L5 / L4)
173Dessert – Pear Mousse (L4)
81Lunch – Lentil–Pumpkin Soup (L4)
174Drink – Grape Juice (L2 – Mildly Thick)
82Dinner – Butternut & Pea Shepherd’s Pie (L5 / L4)
175Week 4 – Sunday
83Dessert – Pear Greek Yogurt Purée (L4)
176Breakfast – Cinnamon-Raisin Pudding (L6 / L5 / L4)
84Drink – Warm Milk (L2)
177Lunch – Beef-Vegetable Pho (L5 / L4)
85Week 2 – Friday
178Dinner – Chicken-Spinach Cannelloni (L6 / L5 / L4)
86Breakfast – Sweet-Potato Hash & Egg (L6 / L5 / L4)
179Dessert – Pear-Avocado Purée (L3)
87Lunch – Tuna Noodle Casserole (L6 / L5 / L4)
180Drink – Cucumber-Mint Water (L2)
88Dinner – Pork Tenderloin & Quinoa (L6 / L5 / L4)
181Week 4 – Saturday
89Dessert – Melon-Mint Smoothie (L3)
182Breakfast – Peach-Ricotta Toast (L6 / L5 / L4)
90Drink – Carrot–Pear Drink (L2)
183Lunch – Pork & Apple Ragout (L6 / L5 / L4)
91Week 2 – Saturday
184Dinner – Sweet-Potato Shepherd’s Pie (L6 / L5 / L4)
92Breakfast – Protein Pancake Bites (L6 / L5 / L4)
185Dessert – Carob-Protein Smoothie (L3): Drink – Herbal Tea (L0–L2)
93Lunch – Chickpea Stew (L6 / L5 / L4)
