Day 1 — Fri, Mar 6

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 — 8–12 oz

Swanson or Kettle & Fire. Add salt. Sip slowly over 1.5–2 hours.

9:30 AM

Finish broth. Rest. Plain water.

10:00 AM

MEAL 1 — Gentle

Salmon. 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

Bone Broth8:00 AM

Most important food of the day. Phosphorus for refeeding protection, collagen for gut repair, gentle electrolytes.

Steps

1Pour

8–12 oz of Swanson Chicken Bone Broth (pre-salted, better taste) into a pot or microwave-safe mug. Kettle & Fire also works. Minimum 8 oz for phosphorus protection.

2Heat

Stove: medium heat until steaming (not boiling), ~3–4 min. Or microwave 2 min.

3Season well

Add Morton’s Iodized Salt generously — at least 1/2 tsp. Unsalted broth tastes terrible. Salt makes it drinkable.

4Sip slowly

Do NOT drink all at once. Small sips over 1.5–2 hours like coffee.

5Listen to your body

Nausea or discomfort? Slow down. Smaller sips. Your stomach is waking up.

Meal 110:00 AM

Gentle

First solid food in 8 days. Steamed vegetables, simply-seasoned salmon, avocado, banana, and cilantro-lime rice.

Components

Salmon fillet (simple seasoning)— 5 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.

2Steam broccoli

1 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.

3Cook salmon

Non-stick pan, medium-high heat, 1 tbsp olive oil. Pull the 'MEAL 1' bag from fridge — seasoned salmon. Lay skin-side up. Cook 4 min. Flip. Cook 3 min. Squeeze lime. Add 1 tbsp butter on top while hot. Rest 2 min.

4Finish rice

Remove bay leaf. Fluff with fork. Stir in: juice of 1/2 lime + 2 tbsp chopped cilantro + 1 tbsp olive oil + pinch salt.

5Sweet 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.)

6Plate

Rice on one side. Salmon on top. Steamed broccoli. Half avocado sliced. Banana on the side. Cheese on the side or melted on salmon. Cilantro on top.

⚠️ Eat slowly. Chew thoroughly. Your stomach hasn't worked in 8 days. If full before finishing, stop. Don't force it.

Snack12:30 PM

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

Meal 22:00 PM

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 mash

Take boiled cubes from Meal 1 prep. Mash with fork. Add 1 tbsp butter + 1/4 tsp cinnamon + pinch iodized salt. Stir.

2Cook chicken

Non-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 peppers

Same 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 beans

Same 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 rice

Reheat leftover cilantro-lime rice: microwave 1 min or stove with splash of water.

6Plate

Rice, chicken sliced on top, sweet potato mash on the side, green beans, peppers, cheese. Cilantro on top.

Meal 36:00 PM

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 roasting

Cut 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 vegetables

Foil-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 chicken

Non-stick pan, medium heat, 1 tbsp olive oil. 2 chipotle thighs. 5 min per side. Rest. Slice.

4Sauté bell peppers

Same pan, 1 tsp oil. Sliced peppers, 3–4 min, medium heat. Slight char.

5Plate

Roasted veggies on one side. Chicken on top. Peppers alongside. Cheese melted on chicken or on the side. Cilantro on top.