Here are 21 days’ worth of menus, designed to show what a full breakfast, lunch, or dinner might look like. These are examples only. You may wish to have smaller meals, and you can pick and choose any recipes and any convenience foods that fit with the Kickstart guidelines. By all means do not feel that you need to cook fresh meals each day; there is a lot to be said for preparing a big batch to last a few days.
Mango Lime Pancakes with maple syrup (here)
Fresh strawberries
Blue Corn Chip Salad (here)
Sliced watermelon drizzled with lime juice
Fettuccine with Grilled Asparagus, Peas, and Lemon (here)
Caldo Verde (here)
Pears in Balsamic Glaze (here)
Costa Rican Rice and Beans (Gallo Pinto) (here)
Sliced pineapple and mango
Pumpernickel toast with orange jam
BST (Bacon, Sprout, and Tomato Sandwich) (here)
Sweet Potato Fries (here)
Rustic Tomato Soup (here)
Salad of mixed greens with Roasted Red Pepper Vinaigrette (here)
Slice of toasted sourdough bread
Citrus and Sage Oatmeal (here)
Multigrain toast
Orange slices
Balsamic Zucchini Sandwich (here)
Artichoke Heart and Tomato Salad (here)
Red Beans and Rice with Collard Greens (here)
Bananas in Berries Artesia (here)
Mango Spice Breakfast Smoothie (here)
Oatmeal with blueberries
Hummus and Sun-Dried Tomato Wrap (here)
Low-fat baked tortilla chips
Fresh apple
Quick Black Bean Chili (here)
Rice topped with Tomatillo Sauce (Salsa Verde) (here)
Warmed corn tortillas
Breakfast Burrito with potatoes and spinach (here)
Sliced cantaloupe
Mixed greens with light balsamic vinegar
Baked potato topped with black beans and Basic Salsa (here)
Cuban Black Bean and Potato Soup (here)
Toasted garlic bread
Arugula salad drizzled with balsamic vinegar
Pancakes with sliced strawberries (here)
Caribbean Passion Breakfast Smoothie (here)
The Perfect Portobello Burger (here)
Sweet Potato Fries (here)
French Onion Sourdough Soup (here)
Linguine with Seared Oyster Mushrooms (here)
Baked Cardamom Pears (here)
Pancakes with maple syrup (here)
Fresh raspberries
Quinoa and Red Bean Salad (here)
Hummus (here) and pita bread
Mixed greens with balsamic vinegar
Penne al Forno (here)
Sautéed spinach with fresh lemon juice
Ginger Banana Breakfast Smoothie (here)
Toast with jam
Pita Pizza (here)
Mixed greens with Roasted Red Pepper Vinaigrette (here)
Curried Tomato Lentil Soup (here)
Steamed asparagus, broccoli, and cauliflower
Crusty whole-grain bread
Mali Chips (here)
Fresh strawberries
Green Apple Oatmeal (here)
Lemon soy yogurt with blueberries
French Onion Sourdough Soup (here)
Balsamic Zucchini Sandwich (here)
Banana slices
Garden salad
Black refried beans with salsa
Blue corn tortillas
Quinoa Verde (here)
Sliced melon
Chickpeas
Cinnamon Raisin Oatmeal (here)
Veggie bacon strips
Artichoke Heart and Tomato Salad (here)
Black Bean Chipotle Burger (here)
Fresh grapes
Red Curry Chickpea and Sweet Potato Soup (here)
Brown rice
Spinach salad with cherry tomatoes
Thai Red Curry Breakfast Scramble (here)
Sliced papaya and mango
Insalata d’Arance (Salad of Orange and Fennel) (here)
Rustic Tomato Soup (here)
Toasted rye bread
Fresh pear
Spicy Baked Beans with Kale (here)
Grilled corn on the cob
Baked sweet potato
Basil Tomato Breakfast Scramble (here)
Toasted whole-grain bread
Veggie sausage
Black Bean Burrito (here)
Fresh orange
Sicilian Lentil and Escarole Soup (here)
Collard greens with toasted almonds
All-fruit sorbet
Potato and Spinach Breakfast Scramble (here)
Sliced honeydew melon
Portobello Fajitas (here)
Hummus (here) with pita wedges
Israeli Couscous with Carrots, Peas, and Red Wine Vinegar (here)
Seared Cauliflower with Garlic and Tamari (here)
Fresh blueberries
Breakfast Burrito (here)
Banana
Tuscan Harvest Soup (Ribollita) (here)
Pita bread
Apple
Dan Dan Mian (here)
Side of quinoa
Mango Lime Sorbet (here)
Peppery Raspberry Pancakes (here)
Veggie bacon strips
Watermelon and Supergreens Breakfast Smoothie (here)
Pears in Balsamic Glaze (here)
Black Bean Chipotle Burger (here) on whole-grain bun
Green salad with Creamy Chipotle Dressing (here)
Israeli Couscous with Carrots, Peas, and Red Wine Vinegar (here)
Steamed kale with fresh-squeezed lemon juice
Green Glamour Breakfast Smoothie (here)
Apricot Oatmeal (here)
Red Curry Chickpea and Sweet Potato Soup (here)
Whole-grain crackers or bread
Steamed Swiss chard
Lentil soup
Fettuccine with Grilled Asparagus, Peas, and Lemon (here)
Fresh blueberries
Berries and Rosemary Oatmeal (here)
Roasted, chopped sweet potatoes drizzled with maple syrup
Quinoa and Red Bean Salad (here)
Warmed corn tortillas
Fresh orange slices
Jamaican Stir-Fry (here)
Bananas in Berries Artesia (here)
Berry Blaster Breakfast Smoothie (here)
Oatmeal (here) with sliced banana
Hakka Noodles (here)
Hummus (here) and fresh veggies
Caldo Verde (here)
Zucchini Pasta with Sun-Dried Tomato Sauce (here)
Sliced pear
Huevos Rancheros (here)
Veggie sausage
Pumpernickel bagel with blackberry jam
Quick Black Bean Chili (here)
Baby carrots and sliced cucumbers
Enfrijoladas (here)
Mixed greens with corn and squash
Quinoa Verde (here)
Fig and Mint Oatmeal (here)
Sliced melon
Shredded Barbecue (here)
Mixed greens with Creamy Chipotle Dressing (here)
Black Mushroom Cantonese Stir-Fry (here)
Pita bread
Pancakes (here)
Veggie bacon
Fresh strawberries
Sun-Dried Tomato Lentil Loaf (here)
Thinly sliced baked sweet potatoes
Mixed green salad
Penne al Forno (here)
Masala Chai Apple Crisp (here)