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Thursday, July 2 · one day · 3 complete plans

Pick your plan for the day

Easy, Intermediate and Sophisticated are three separate, full-day menus for this date — breakfast to dessert, each cooked entirely at one level. Tap a plan below to open it, or compare all three.

Viewing one plan at a time — switch above, or
Show Everyday · 3 meals Full table · every course
Intermediate day Confident home cook · 25–45 min a dish
Island Confidence · 7 dishes · 4860 cal for the day
Every dish here is Intermediate — A step up — a little technique, a few components, the sweet spot of everyday cooking.
🛒 Add this intermediate day to my list
Breakfast 792 cal
Scotch Bonnet Corn Griddle Cakes with Charred Pineapple & Cilantro Brown ButterIntermediate
Breakfast

Scotch Bonnet Corn Griddle Cakes with Charred Pineapple & Cilantro Brown Butter

Cornmeal pancakes with spiced pineapple and herb butter

792 cal · 20g protein · 30 min
vegetarian30-minute
View recipe
Lunch 1078 cal
Pan-Seared Mahi-Mahi with Charred Okra, Black Garlic & Coconut RiceIntermediateMembers
Lunch

Pan-Seared Mahi-Mahi with Charred Okra, Black Garlic & Coconut Rice

Caribbean white fish with spiced rice and charred okra

1078 cal · 47g protein · 43 min
high-proteingluten-free40-minute
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Dinner 726 cal
Whole Roasted Branzino with Allspice-Lime Glaze, Charred Christophene & CallalooIntermediateMembers
Dinner

Whole Roasted Branzino with Allspice-Lime Glaze, Charred Christophene & Callaloo

Caribbean whole fish with roasted squash and sautéed greens

726 cal · 68g protein · 50 min
high-proteingluten-freedairy-free
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+ 4 more courses snack, in-between, appetizer, dessert · 2264 cal
Snack 830 cal
Crispy Cassava & Lime Croquetas with Aji Amarillo CremaIntermediateMembers
Snack

Crispy Cassava & Lime Croquetas with Aji Amarillo Crema

Golden fried cassava croquettes with spicy yellow pepper dip

830 cal · 15g protein · 38 min
vegetarianintermediate
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In-between 439 cal
Charred Pineapple & Hazelnut Drink with Dark Rum & LimeIntermediateMembers
In-between

Charred Pineapple & Hazelnut Drink with Dark Rum & Lime

Tropical sipper with toasted nuts and caramelized fruit

439 cal · 11g protein · 22 min
gluten-freedairy-free
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Appetizer 491 cal
Charred Conch Salad with Green Mango, Avocado & Citrus OilIntermediateMembers
Appetizer

Charred Conch Salad with Green Mango, Avocado & Citrus Oil

Caribbean raw conch with tropical fruit and herb vinaigrette

491 cal · 3g protein · 24 min
high-proteingluten-freedairy-free
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Dessert 504 cal
Passion Fruit & Coconut Panna Cotta with Candied Lime & Dark Rum TuileIntermediateMembers
Dessert

Passion Fruit & Coconut Panna Cotta with Candied Lime & Dark Rum Tuile

Silky custard with tropical fruit and crispy cookie

504 cal · 9g protein · 35 min
vegetariangluten-free
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Three meals 2596 cal 135g protein 262g carbs 118g fat ✓ Macros verified

Cook every course and the day comes to 4860 cal · 173g protein. How we calculate this

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Common questions

Why are there three menus for one day?

Because "what should I cook" depends entirely on how much time and energy you have. The same date is written at three effort levels so you can pick the one that fits tonight.

Are the calories per serving or for the whole dish?

Per serving, always. The yield is printed on every recipe and the serving slider rescales the ingredients and the macros together.

Can I get today's menu by email?

Yes — members can have the day's menu sent every morning, and you can unsubscribe from any one of those emails.