Your four week Health with Bec rotation, no shakes. One breakfast and one lunch for you all week. Dinners make four adult serves, for you and Jake two nights in a row, cooked Sunday, Tuesday and Thursday. Saturday night is your free meal. Pick a week and go.
Plus your snacks: 200 g Kalo mid-morning and 2 boiled eggs in the afternoon. Tap a meal to see its recipe and shopping list. Change week on the Meal plan tab.
| When | What |
|---|---|
| Breakfast | This week's breakfast |
| Mid-morning | 200 g Kalo yoghurt (half plain, half vanilla) with cinnamon, plus berries if you like |
| Lunch | This week's lunch |
| Afternoon | 2 boiled eggs |
| Dinner | This block's dinner, with Jake |
| Drinks | Water, at least 2 litres. Coffee and tea as usual |
Your snacks are not optional extras. Bec's meals are light on their own, and the yoghurt and eggs are what keep your protein up and your energy steady. Genuinely hungry? Add more salad greens or veg to any meal, as Bec says, they barely count.
Shopping lists on the cards cover the week: seven breakfasts, up to seven lunches, and four serves of each dinner. If you know there'll be leftovers, buy a lunch or two less.
Your breakfast and lunch stay the same all week, then change. Dinners are cooked three times a week in four equal serves: you and Jake, two nights. Your lunch is always a different meal from dinner, so you're not eating the same thing twice in one day.
Every dinner divides into four equal serves, and that's your portion. If Jake needs more, add rice, potatoes, bread or extra meat to his plate while yours stays as written. Anything left over becomes your lunch the next day.
Bec's protein conversion table keeps swaps balanced. That's how the tofu became chicken in your fry up and red curry: 100 g firm tofu equals about 120 g chicken breast. Want red meat instead? 130 g chicken breast equals about 95 g lean beef or steak, or 120 g pork.
Protein figures are per serve and approximate, from Bec's guide with your tweaks. Where you swapped Greek yoghurt or chicken in, protein goes up.
Shop pastes often contain shrimp paste, so this is your go to for the lamb cutlets and the red curry stir fry. Make a batch and freeze it in an ice cube tray.
Homemade paste is often stronger than shop bought, so start with less and add to taste.
Bec uses Venerdi paleo or super seeded bread. Any low carb seeded bread works, or her keto bread loaf from the portal. Freeze the loaf and toast from frozen so nothing goes stale.
Slendier edamame or black bean fettuccine for the pasta meals, and Slendier konjac spaghetti for the fry up. Can't find them? Use zucchini noodles plus 2 tbsp hemp seeds, or shredded cabbage in the fry up.
Asparagus, broccolini, broccoli, green beans and spinach are interchangeable in almost every recipe. Use whatever's freshest or cheapest that week.
Only the Cinnamon Apple Protein Bowl needs it (half a scoop, about 15 g, vanilla). Check the label for crustacea like everything else.
Weigh once a week, same day and time, and judge the monthly trend. Take a waist measurement and photos each month too, they often move before the scale does. And get those bloods booked with your GP. 🧡
Recipes from Health with Bec's 3 Week Body Reset, scaled and tweaked for you. Protein is per serve and approximate.