Weekly Meal Prep

Protein target

~120–140g daily across meals

Fat approach

Moderate & spread — never high-fat in one sitting

Priority nutrients

Vitamin D via salmon · Iron via turkey + lentils

Biliary rules

No fried, no heavy cream, no eggs, no high-fat meals

Option A — Week 2 meals (2-meal rotation)

Lemon Herb Salmon Bowl

First meal · 12 PM

Protein Vit D ▼

Skillet-seared salmon over spiralized sweet potato (boiled to a rice-like consistency) with roasted zucchini, spinach, cherry tomatoes, and a lemon-garlic pan sauce. Your main vitamin D hit of the day. Lower glycemic than rice, packed with vitamin A and C, and light enough to not stress the gallbladder.

Protein ~45g

Carbs ~48g

Fat ~14g

Calories ~505

Per serving

180g salmon fillet (baked with lemon juice, garlic, dried herbs — no butter)
¾–1 cup spiralized sweet potato, boiled 4 min until rice-like
Large handful spinach (wilted or raw)
½ zucchini, roasted
Handful cherry tomatoes, halved
1 tsp olive oil + lemon juice + garlic + dried oregano
Salt, pepper, fresh parsley if available

Prep: sear all salmon portions in a lightly oiled skillet on medium-high (3–4 min per side, pull at 80% done). Deglaze pan with lemon juice and garlic for a quick pan sauce — pour over salmon before storing. Roast zucchini in the oven on the same day. Spiralize all sweet potatoes and store raw in a sealed container — boil your portion fresh each day (4 min in salted boiling water). Add fresh spinach and tomatoes at serving.

✓ Biliary-safe — moderate fat, no triggers

Turkey & Lentil Power Bowl

Last meal · 6:30–7 PM

Protein Iron ▼

Lean ground turkey seasoned with cumin, smoked paprika, and garlic, over lentils and roasted sweet potato with wilted spinach. Your iron meal — lentils and turkey both contribute, and the sweet potato adds vitamin C to maximise iron absorption.

Protein ~42g

Carbs ~48g

Fat ~8g

Calories ~440

Per serving

150g lean ground turkey (93% lean or higher)
½ cup cooked green or brown lentils
½ medium sweet potato, cubed and roasted
Large handful spinach, wilted in pan
Cumin, smoked paprika, garlic powder, salt
½ tsp olive oil for cooking
Squeeze of lemon or lime over the top

Prep: brown all turkey in bulk with spices, store in container. Cook lentils in bulk (simmer 20 min). Roast sweet potato cubes with all other roasted veg on same day. Reheat turkey + lentils together, add sweet potato, wilt spinach fresh or reheated.

✓ Biliary-safe — lean protein, no triggers · Vitamin C in sweet potato boosts iron absorption

Protein-Forward Mid-Afternoon

Optional · 3–4 PM

Protein Light ▼

Low-fat Greek yogurt with berries and pumpkin seeds. Quick, no reheating needed, keeps muscle protein synthesis ticking between meals. Pumpkin seeds add a small iron hit.

Protein ~20g

Carbs ~22g

Fat ~5g

Calories ~210

Per serving

170g low-fat Greek yogurt (2% or 0%)
Handful mixed berries (fresh or frozen/thawed)
1 tbsp pumpkin seeds
Optional: drizzle of honey if needed

No prep needed. Keep yogurt and berries in fridge, portion on the day. Check dairy tolerance — if gallbladder reacts, swap for a small portion of leftover salmon and rice instead.

✓ Biliary-safe — low fat, watch dairy tolerance individually

Option B — Week 3 rotation (coming next)

Jerk-Spiced Chicken & Rice

First meal · 12 PM

Protein Flavour ▼

Oven-baked jerk chicken breast (dry jerk seasoning — no oil-heavy marinade) over rice and peas with roasted bell peppers and a simple slaw of shredded cabbage and lime. Caribbean-inspired, biliary-safe, and genuinely satisfying.

Protein ~48g

Carbs ~55g

Fat ~6g

Calories ~470

Per serving

180g chicken breast, dry jerk seasoned
¾ cup cooked rice cooked with kidney beans
½ bell pepper, roasted
Shredded cabbage with lime juice and a pinch of salt
Dry jerk seasoning: allspice, thyme, garlic, onion powder, black pepper, scotch bonnet powder (adjust heat to tolerance)
1 tsp olive oil rubbed onto chicken before baking

Prep: season all chicken portions, bake at 200°C for 22–25 min. Cook rice and beans in bulk. Roast peppers on same tray as chicken. Slaw keeps well for 3 days — dress with lime only, no mayo.

✓ Biliary-safe — dry spice rub, minimal oil, no heavy fat

Asian Turkey Mince with Noodles

Last meal · 6:30–7 PM

Protein Iron ▼

Lean ground turkey with ginger, garlic, low-sodium soy sauce, and sesame oil (just a few drops — enough for flavour, not fat load) over soba noodles with edamame and shredded spinach. Light, flavourful, and genuinely fast to reheat.

Protein ~44g

Carbs ~45g

Fat ~9g

Calories ~450

Per serving

150g lean ground turkey
80g soba noodles (dry weight), cooked
½ cup edamame (shelled, frozen is fine)
Large handful spinach
2 tsp low-sodium soy sauce, 1 tsp fresh ginger, 2 garlic cloves
½ tsp sesame oil (for finishing — not cooking)
Spring onion and sesame seeds to garnish

Prep: cook turkey in bulk with ginger, garlic, soy. Cook noodles, toss with a tiny amount of sesame oil to prevent sticking, store separately. Reheat turkey + noodles together, add edamame, wilt spinach in the heat of the dish.

✓ Biliary-safe — sesame oil in drops only, no heavy fat load

Every day — Option A week

12:00 PM

Lemon Herb Salmon Bowl — main fuel meal

3–4 PM

Greek yogurt + berries + pumpkin seeds — optional, if hungry

6:30 PM

Turkey & Lentil Power Bowl — iron meal, lighter

7:30 PM

Evening walk — blunts post-meal glucose spike

Every day — Option B week

12:00 PM

Jerk Chicken & Rice — main fuel meal

3–4 PM

Greek yogurt + berries + pumpkin seeds — optional

6:30 PM

Asian Turkey Mince with Noodles — light evening meal

7:30 PM

Evening walk

Alternating week rotation

Week 1: Protocol only — no structured nutrition yet
Week 2: Option A (Salmon + Turkey Lentil) ← you are here
Week 3: Option B (Jerk Chicken + Asian Turkey)
Week 4: Option A again — and so on.
Two meals per week is enough variety to stay consistent without decision fatigue.

Key timing principles

• First meal is your largest — carbs and protein front-loaded
• Last meal is moderate — lighter fat, still protein-rich
• Evening walk 30–60 min after last meal — always
• No eating after 7 PM — protects the fasted morning window
• Mid-afternoon snack is optional — only eat it if genuinely hungry

Protein

Salmon fillets5–6 portions (~180g each)

Lean ground turkey (93%+ lean)~800g–1kg

Low-fat Greek yogurt1 large tub

Carbs & Legumes

Green or brown lentils1 bag or 2 cans

Sweet potatoes (H-E-B 4-count pack)1 pack — spirals for salmon bowl + cubes for turkey bowl

Mixed berries (fresh or frozen)1 bag

Vegetables

Baby spinach2 large bags

Zucchini3–4

Cherry tomatoes1 punnet

Pantry & Flavour

Olive oilIf needed

Lemons3–4

Garlic (fresh or powder)1 bulb or jar

Cumin, smoked paprika, dried oreganoCheck pantry

Pumpkin seedsSmall bag

Start the lentils 20 min hands-off

Rinse 2½ cups dry lentils (Goya 16oz bag — this uses about half the bag). Add to a pot with 5 cups water, 2 garlic cloves, and a bay leaf. Bring to a boil then reduce to a simmer, uncovered, for 20–25 min until tender but not mushy. Drain, remove bay leaf. Hands-off once started — use this time for everything else. No rice this week — sweet potato spirals are stored raw and boiled fresh each day (4 min).

Timer 20:00

Spiralize sweet potatoes + prep and roast veg 25 min

Spiralize all 4 sweet potatoes. Reserve about half the spirals for the salmon bowls — store raw in a sealed container (fridge, up to 5 days, ~¾–1 cup per day). Cube the remaining sweet potato into 2cm pieces for the turkey bowls (~½ cup per portion). Slice 3–4 zucchini into half-moons. Halve 1 punnet cherry tomatoes. Toss sweet potato cubes and zucchini with 1 tsp olive oil total and a pinch of salt. Spread on a baking tray — roast at 400°F / 200°C for 20–25 min. Add cherry tomatoes for the last 10 min only.

Roast timer 25:00

Tomatoes — last 10 min 10:00

Sear the salmon 15 min

Pat 5 salmon fillets (~180g each) completely dry with paper towel — this is the most important step for a good crust. Heat a skillet on medium-high until hot. Add ~½ tsp olive oil across the whole pan. Place salmon skin-side up — don't crowd the pan, work in batches if needed. Press gently and don't move it for 10 min until a deep golden crust forms. Flip and cook 1 min more. Pull at 80% done — the centre should still be slightly underdone. Deglaze the pan with juice of 1 lemon and 1 crushed garlic clove for 30 seconds, scraping up any bits. Pour pan sauce over all portioned salmon before storing. Season with dried oregano, salt and pepper.

Crust side (don't touch) 10:00

After flip 1:00

Deglaze 0:30

Brown the turkey 15 min

Heat a large pan over medium-high. Add ½ tsp olive oil. Add ~800g–1kg lean ground turkey (93%+ lean) and break it up as it cooks. Once browned (about 5 min), add 3 minced garlic cloves, 2 tsp cumin, 2 tsp smoked paprika, and salt to taste. Stir well and cook 2–3 min more until fragrant. Finish with a squeeze of 1 lime over the whole batch. Pull off heat — don't overcook, it reheats better slightly underdone.

Brown the meat 5:00

After spices added 3:00

Portion and store 15 min

5 containers for the salmon bowls: 1 salmon fillet per container (spirals stored separately raw — portion out ~¾–1 cup raw spirals per day as needed). 5 containers for the turkey bowls: ~150g turkey + ½ cup lentils + ½ cup roasted sweet potato cubes per container. Roasted zucchini and cherry tomatoes divide evenly across the salmon containers. Spinach stays in the bag — add fresh at serving. Label with day if helpful. All containers keep 4–5 days refrigerated. Raw spirals keep 4–5 days sealed.

Reheating — ~5 minutes

• Boil a small pot of salted water. Add your sweet potato spirals, cook 4 min exactly, drain well
• While spirals cook: microwave salmon (covered, 90 sec)
• Plate spirals, top with salmon, add fresh spinach and tomatoes
• Squeeze lemon over everything
• Turkey bowl: microwave turkey + lentils + sweet potato together (covered, 2 min), wilt spinach in residual heat
• That's it. Eat.

Meal Prep

Week Schedule

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Prep Guide