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Simple, Healthy Recipes

All 102 recipes from our organ meal plans in one place: 35 breakfasts, 33 lunches and 34 dinners. Tap any recipe to see ingredients and steps.
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35 recipes

Breakfast Recipes

SERVES 1 · 5–12 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • ½ cup rolled oats
  • 1 cup water or milk of choice
  • ½ apple
  • 1 tbsp chopped walnuts
How to make it
  1. Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
  2. Wash and slice the fruit. Top the bowl with the remaining ingredients and serve.
SERVES 1 · 5–12 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • ½ cup rolled oats
  • 1 cup water or milk of choice
  • ½ banana
  • 1 tbsp chopped walnuts
How to make it
  1. Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
  2. Wash and slice the fruit. Top the bowl with the remaining ingredients and serve.
SERVES 1 · 5–12 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • ½ cup rolled oats
  • 1 cup water or milk of choice
  • ½ cup mixed berries
  • 1 tsp chia seeds
How to make it
  1. Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
  2. Wash and slice the fruit. Top the bowl with the remaining ingredients and serve.
SERVES 1 · 5 MINUTES, PLUS 4 HOURS CHILLING
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 2 tbsp chia seeds
  • ½ cup milk or fortified alternative
  • ½ cup mixed berries
  • ¼ tsp vanilla or cinnamon (optional)
How to make it
  1. Whisk the chia seeds, milk and vanilla in a jar. Wait 5 minutes and stir again to break up clumps.
  2. Cover and refrigerate at least 4 hours or overnight until thick.
  3. Top with the berries and serve.
SERVES 1 · 5–10 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • ¾ cup cottage cheese
  • ½ peach
How to make it
  1. Wash and cut fruit into bite-size pieces.
  2. Spoon the cottage cheese into a bowl and top with the remaining ingredients. Serve chilled.
SERVES 1 · 10–15 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 2 eggs
  • 1 tbsp water or milk
  • ¼ cup diced bell pepper
How to make it
  1. Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the vegetables to the pan with a little water and cook until softened, 2–3 minutes.
  3. Soften the peppers in the pan for 2–3 minutes, then add the eggs and stir gently until fully set.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10–15 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 2 eggs
  • 1 tbsp water or milk
  • 1 small whole-grain tortilla
How to make it
  1. Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the eggs and stir gently until fully set with no runny egg remaining. Spoon into the warmed tortilla and roll up.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10–15 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 3 egg whites
  • 1 tbsp water or milk
  • 1 slice whole-grain bread
How to make it
  1. Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the egg whites and stir gently until fully set with no runny egg remaining. Serve with the toasted bread.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 3 egg whites
  • 1 tbsp water
  • ½ cup fresh fruit, such as berries or melon
How to make it
  1. Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the egg whites and stir gently until fully set, 2–3 minutes.
  3. Serve with the fruit on the side.
SERVES 1 · 10–15 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 3 egg whites
  • 1 tbsp water or milk
  • 1 slice whole-grain bread
How to make it
  1. Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the egg whites and stir gently until fully set with no runny egg remaining. Serve with the toasted bread.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10–15 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 3 egg whites
  • 1 tbsp water or milk
  • 1 slice whole-grain bread
How to make it
  1. Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the egg whites and stir gently until fully set with no runny egg remaining. Serve with the toasted bread.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10–15 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 2 eggs
  • 1 tbsp water or milk
  • 1 slice whole-grain bread
How to make it
  1. Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the eggs and stir gently until fully set with no runny egg remaining. Serve with the toasted bread.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10–15 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 2 eggs
  • 1 tbsp water or milk
  • 1 cup fresh spinach
How to make it
  1. Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the vegetables to the pan with a little water and cook until softened, 2–3 minutes.
  3. Wilt the spinach in the pan for 1 minute, then add the eggs and stir gently until fully set.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 5–10 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • ¾ cup plain Greek yogurt
  • ½ cup mixed berries
How to make it
  1. Wash and cut fruit into bite-size pieces.
  2. Spoon the yogurt into a bowl and top with the remaining ingredients. Serve chilled.
SERVES 1 · 5–12 MINUTES
In these meal plans: Pancreas
Ingredients
  • 1 cup unsweetened whole-grain cereal
  • ¾ cup low-fat milk
How to make it
  1. Place cereal in a serving bowl and pour over milk. Serve immediately.
SERVES 1 · 5–10 MINUTES
In these meal plans: Pancreas
Ingredients
  • ¾ cup low-fat plain yogurt
  • ½ banana
How to make it
  1. Wash and cut fruit into bite-size pieces.
  2. Spoon the yogurt into a bowl and top with the remaining ingredients. Serve chilled.
SERVES 1 · 5–10 MINUTES
In these meal plans: Pancreas
Ingredients
  • ¾ cup low-fat plain yogurt
  • ½ cup mixed berries
How to make it
  1. Wash and cut fruit into bite-size pieces.
  2. Spoon the yogurt into a bowl and top with the remaining ingredients. Serve chilled.
SERVES 1 · 5 MINUTES
In these meal plans: Pancreas
Ingredients
  • ¾ cup low-fat plain yogurt
  • ¼ cup rolled oats
  • ½ cup fresh fruit (optional)
How to make it
  1. Spoon the yogurt into a bowl.
  2. Stir in or sprinkle over the oats, add fruit if using, and serve.
SERVES 1 · 5–12 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • ½ cup rolled oats
  • 1 cup water or milk of choice
  • 1 tsp ground flaxseed
How to make it
  1. Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
  2. Top the bowl with the remaining ingredients and serve.
SERVES 1 · 5–12 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • ½ cup rolled oats
  • 1 cup water or milk of choice
  • ½ pear
How to make it
  1. Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
  2. Wash and slice the fruit. Top the bowl with the remaining ingredients and serve.
SERVES 1 · 5 MINUTES, PLUS OVERNIGHT CHILLING
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • ½ cup rolled oats
  • ½ cup milk or fortified alternative
  • ¼ cup plain yogurt
  • ½ cup mixed berries
  • 1 tsp chia seeds (optional)
How to make it
  1. Stir the oats, milk, yogurt and chia seeds together in a jar.
  2. Cover and refrigerate overnight, or at least 4 hours.
  3. Top with the berries in the morning and eat cold.
SERVES 1 · 5–12 MINUTES
In these meal plans: Pancreas
Ingredients
  • ½ cup rolled oats
  • 1 cup water or milk of choice
  • ½ pear
  • ¼ tsp cinnamon
How to make it
  1. Combine oats and liquid in a small saucepan. Simmer 5–7 minutes, stirring until tender.
  2. Wash and slice the fruit. Top the bowl with the remaining ingredients and serve.
SERVES 1 · 10–15 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 2 eggs
  • 1 tbsp water or milk
  • 1 cup fresh spinach
How to make it
  1. Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the vegetables to the pan with a little water and cook until softened, 2–3 minutes.
  3. Wilt the spinach in the pan for 1 minute, then add the eggs and stir gently until fully set.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10–15 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 2 eggs
  • 1 tbsp water or milk
  • 1 cup fresh spinach
  • 1 slice whole-grain bread
How to make it
  1. Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the vegetables to the pan with a little water and cook until softened, 2–3 minutes.
  3. Wilt the spinach in the pan for 1 minute, then add the eggs and stir gently until fully set. Serve with the toasted bread.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 5 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 1 slice whole-grain bread
  • ¾ cup low-fat plain yogurt
  • ½ cup fresh seasonal fruit
How to make it
  1. Toast the bread.
  2. Spoon the yogurt into a bowl, add the fruit and serve with the toast.
SERVES 1 · 5 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 1 slice whole-grain bread
  • ¾ cup low-fat plain yogurt
  • ½ cup mixed berries
How to make it
  1. Toast the bread.
  2. Spoon the yogurt into a bowl and top with the berries. Serve with the toast.
SERVES 1 · 5–12 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 1 cup unsweetened whole-grain cereal
  • ¾ cup milk or fortified alternative
How to make it
  1. Place cereal in a serving bowl and pour over milk. Serve immediately.
SERVES 1 · 5–12 MINUTES
In these meal plans: Pancreas
Ingredients
  • 1 cup unsweetened whole-grain cereal
  • ¾ cup low-fat milk
How to make it
  1. Place cereal in a serving bowl and pour over milk. Serve immediately.
SERVES 1 · 10–15 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 3 egg whites
  • 1 tbsp water or milk
  • 1 slice whole-grain bread
How to make it
  1. Whisk the egg whites with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the egg whites and stir gently until fully set with no runny egg remaining. Serve with the toasted bread.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10–15 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 2 eggs
  • 1 tbsp water or milk
  • 1 slice whole-grain bread
How to make it
  1. Whisk the eggs with the water. Heat a nonstick skillet over medium-low heat.
  2. Add the eggs and stir gently until fully set with no runny egg remaining. Serve with the toasted bread.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 5 MINUTES
In these meal plans: Pancreas
Ingredients
  • ¾ cup plain yogurt
  • ½ cup strawberries, sliced
How to make it
  1. Wash, hull and slice the strawberries.
  2. Spoon the yogurt into a bowl, top with the strawberries and serve.
SERVES 1 · 5–10 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • ¾ cup plain yogurt
  • ½ pear
How to make it
  1. Wash and cut fruit into bite-size pieces.
  2. Spoon the yogurt into a bowl and top with the remaining ingredients. Serve chilled.
SERVES 1 · 5–10 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • ¾ cup plain yogurt
  • 1 tbsp pumpkin seeds
How to make it
  1. Wash and cut fruit into bite-size pieces.
  2. Spoon the yogurt into a bowl and top with the remaining ingredients. Serve chilled.
SERVES 1 · 5 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • ¾ cup plain Greek yogurt
  • ½ cup blueberries
  • ¼ cup rolled oats
How to make it
  1. Spoon the yogurt into a bowl.
  2. Top with the blueberries and oats and serve.
SERVES 1 · 5 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • ¾ cup plain Greek yogurt
  • ¼ cup rolled oats
  • 1 kiwi, peeled and sliced
How to make it
  1. Spoon the yogurt into a bowl.
  2. Top with the sliced kiwi and sprinkle with the oats. Serve right away, or chill 10 minutes so the oats soften.
33 recipes

Lunch Recipes

SERVES 1 · 25 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 1½ cups low-sodium broth
  • ¾ cup cooked no-salt-added white beans, rinsed
  • 1 cup chopped kale
  • ½ cup chopped carrots
  • ¼ cup chopped celery
  • ¼ tsp dried thyme
How to make it
  1. Bring the broth to a simmer in a saucepan. Add the carrots, celery and thyme and cook 10 minutes.
  2. Add the beans and kale and simmer 5 minutes more, until the kale is tender. Serve hot.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • ¾ cup cooked brown rice
  • ¾ cup cooked no-salt-added beans
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  2. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • ¾ cup cooked brown rice
  • ¾ cup cooked no-salt-added beans
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  2. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–25 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 1½ cups mixed salad greens
  • 4 oz boneless skinless chicken breast
  • ¼ avocado, sliced
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the chicken in a skillet over medium heat, 5–7 minutes per side, until it reaches 165°F (74°C). Rest 5 minutes, then slice.
  2. Arrange the greens and chopped vegetables in a bowl.
  3. Top with the chicken and avocado, drizzle with lemon juice and olive oil, and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–25 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 1½ cups mixed salad greens
  • 3 oz boneless skinless chicken breast
  • ½ cup cooked lentils, rinsed
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the chicken in a skillet over medium heat until it reaches 165°F (74°C). Rest 5 minutes, then slice.
  2. Toss the greens, lentils and chopped vegetables in a bowl.
  3. Top with the chicken, dress with lemon juice and olive oil, and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–35 MINUTES
In these meal plans: Gallbladder, Pancreas, Stomach
Ingredients
  • 1½ cups low-sodium broth
  • ½ cup chopped carrots
  • ¼ cup chopped celery
  • 3 oz boneless skinless chicken, diced
  • ¼ cup dry whole-grain noodles
  • ¼ tsp dried parsley or thyme
How to make it
  1. Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
  2. Add the chicken and simmer until fully cooked to 165°F (74°C).
  3. Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender and the noodles are cooked. Serve hot.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • ¾ cup cooked quinoa
  • 4 oz boneless skinless chicken breast
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the chicken in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
  2. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  3. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • ¾ cup cooked quinoa
  • 4 oz boneless skinless chicken breast
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the chicken in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
  2. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  3. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–35 MINUTES
In these meal plans: Pancreas
Ingredients
  • 1½ cups low-sodium broth
  • ½ cup chopped carrots
  • ¼ cup chopped celery
  • 3 oz boneless skinless chicken, diced
  • ½ cup cooked rice
  • ¼ tsp dried parsley or thyme
How to make it
  1. Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
  2. Add the chicken and simmer until fully cooked to 165°F (74°C).
  3. Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 30 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 1½ cups low-sodium broth
  • 3 oz boneless skinless chicken, diced
  • ½ cup chopped carrots
  • ¼ cup chopped celery
  • ¼ tsp dried parsley or thyme
  • 1 slice whole-grain bread
How to make it
  1. Bring the broth to a simmer. Add the chicken, carrots, celery and herbs.
  2. Simmer 15–20 minutes, until the vegetables are tender and the chicken reaches 165°F (74°C).
  3. Serve hot with the toasted bread.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–35 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 1½ cups low-sodium broth
  • ½ cup chopped carrots
  • ¼ cup chopped celery
  • 3 oz boneless skinless chicken, diced
  • ¼ tsp dried parsley or thyme
How to make it
  1. Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
  2. Add the chicken and simmer until fully cooked to 165°F (74°C).
  3. Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES, USING PRECOOKED PROTEIN
In these meal plans: Gallbladder, Stomach
Ingredients
  • 1 medium whole-grain tortilla
  • 3 oz fully cooked, skinless chicken
  • ½ cup leafy greens
  • ¼ cup sliced cucumber
How to make it
  1. Wash and dry the vegetables.
  2. Wrap: layer the fillings on the tortilla, roll up firmly and slice.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 1½ cups mixed salad greens
  • ¾ cup cooked chickpeas, rinsed
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Wash and chop the vegetables.
  2. Combine the greens, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 1½ cups baby spinach
  • ¾ cup cooked chickpeas, rinsed
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Wash and dry the spinach and chop the vegetables.
  2. Toss the spinach, chickpeas and vegetables with the lemon juice and olive oil, and serve.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES, USING PRECOOKED PROTEIN
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 1 medium whole-grain tortilla
  • 3 tbsp hummus
  • ½ cup leafy greens
  • ¼ cup sliced cucumber
How to make it
  1. Wash and dry the vegetables.
  2. Spread the hummus over the tortilla, add the vegetables, roll up firmly and slice.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 1½ cups mixed salad greens
  • 4 oz boneless skinless chicken breast
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the chicken in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
  2. Wash and chop the vegetables.
  3. Combine the greens, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • ¾ cup cooked brown rice
  • 4 oz lean turkey breast
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the turkey in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
  2. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  3. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–35 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 1½ cups low-sodium broth
  • ½ cup chopped carrots
  • ¼ cup chopped celery
  • ¾ cup cooked lentils
  • ¼ tsp dried parsley or thyme
How to make it
  1. Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
  2. Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–35 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 1½ cups low-sodium broth
  • ½ cup chopped carrots
  • ¼ cup chopped celery
  • ¾ cup cooked lentils
  • ¼ tsp dried parsley or thyme
How to make it
  1. Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
  2. Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • ¾ cup cooked quinoa
  • ¾ cup cooked chickpeas, rinsed
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  2. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • ¾ cup cooked quinoa
  • ½ cup cooked chickpeas or diced tofu
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  2. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • ¾ cup cooked brown rice
  • 4 oz boneless skinless chicken breast
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the chicken in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
  2. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  3. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 1½ cups baby spinach
  • 4 oz salmon fillet
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Bake the salmon at 400°F (205°C) for 12–15 minutes, until it reaches 145°F (63°C) and flakes easily. Break into pieces.
  2. Arrange the spinach and chopped vegetables in a bowl.
  3. Top with the salmon, drizzle with lemon juice and olive oil, and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES, USING PRECOOKED PROTEIN
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 2 slices whole-grain bread
  • 3 oz fully cooked salmon
  • ½ cup leafy greens
  • ¼ cup sliced cucumber
How to make it
  1. Wash and dry the vegetables.
  2. Sandwich: layer the fillings on the bread, close and slice.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • ¾ cup cooked brown rice
  • 4 oz firm tofu, drained and cubed
  • 1 cup broccoli florets
  • 1 tsp low-sodium soy sauce
  • 1 tsp olive oil
How to make it
  1. Pat the tofu dry. Cook it in the oil in a nonstick skillet over medium heat, turning, until golden, 8–10 minutes.
  2. Steam the broccoli until bright green and tender, 4–5 minutes.
  3. Serve the tofu and broccoli over the rice and drizzle with the soy sauce.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES, USING PRECOOKED PROTEIN
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 2 slices whole-grain bread
  • 3 oz canned light tuna, drained
  • ½ cup leafy greens
  • ¼ cup sliced cucumber
How to make it
  1. Wash and dry the vegetables.
  2. Sandwich: layer the fillings on the bread, close and slice.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES, USING PRECOOKED PROTEIN
In these meal plans: Pancreas
Ingredients
  • 2 slices whole-grain bread
  • 3 oz cooked, lean turkey slices
  • ½ cup leafy greens
  • ¼ cup sliced cucumber
How to make it
  1. Wash and dry the vegetables.
  2. Sandwich: layer the fillings on the bread, close and slice.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Pancreas, Small Intestine, Thyroid
Ingredients
  • ¾ cup cooked brown rice
  • 4 oz lean turkey breast
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the turkey in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
  2. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  3. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 3–4 large lettuce leaves (butter or romaine)
  • 3 oz cooked lean turkey slices
  • ¼ cup sliced cucumber
  • ¼ cup shredded carrot
How to make it
  1. Wash and dry the lettuce leaves.
  2. Fill each leaf with turkey, cucumber and carrot, roll up and serve.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES, USING PRECOOKED PROTEIN
In these meal plans: Pancreas
Ingredients
  • 2 slices whole-grain bread
  • 3 oz cooked, lean turkey slices
  • ½ cup leafy greens
  • ¼ cup sliced cucumber
How to make it
  1. Wash and dry the vegetables.
  2. Sandwich: layer the fillings on the bread, close and slice.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–35 MINUTES
In these meal plans: Pancreas
Ingredients
  • 1½ cups low-sodium broth
  • ½ cup chopped carrots
  • ¼ cup chopped celery
  • 3 oz lean ground turkey
  • ¼ tsp dried parsley or thyme
How to make it
  1. Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
  2. Add the ground turkey, breaking it up as it cooks and simmer until fully cooked to 165°F (74°C).
  3. Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES, USING PRECOOKED PROTEIN
In these meal plans: Pancreas
Ingredients
  • 1 medium whole-grain tortilla
  • 3 oz cooked, lean turkey slices
  • ½ cup leafy greens
  • ¼ cup sliced cucumber
How to make it
  1. Wash and dry the vegetables.
  2. Wrap: layer the fillings on the tortilla, roll up firmly and slice.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 10 MINUTES, USING PRECOOKED PROTEIN
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 1 medium whole-grain tortilla
  • 3 oz cooked, lean turkey slices
  • ½ cup leafy greens
  • ¼ cup sliced cucumber
How to make it
  1. Wash and dry the vegetables.
  2. Wrap: layer the fillings on the tortilla, roll up firmly and slice.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
34 recipes

Dinner Recipes

SERVES 1 · 25–40 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 cup carrots, sliced
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 4 oz cod or other white fish
  • 1 cup broccoli florets
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 4 oz cod or other white fish
  • 1 cup carrots, sliced
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 4 oz salmon fillet
  • 1 cup asparagus
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 4 oz trout fillet
  • 1 cup leafy greens
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 4 oz cod or other white fish
  • 1 medium potato
  • 1 cup green vegetables, such as broccoli or green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
  2. Add the white fish and vegetables to the tray, season with herbs and lemon, and roast 12–15 minutes, until the fish reaches 145°F (63°C) and the potato is fork-tender.
  3. Serve everything together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 cup green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 medium potato
  • 1 cup green vegetables, such as broccoli or green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
  2. Add the chicken and vegetables to the tray, season with herbs and lemon, and roast 20–25 minutes, until the chicken reaches 165°F (74°C) and the potato is fork-tender.
  3. Serve everything together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Bones, Female Reproductive System, Gallbladder, Kidneys, Lungs, Spleen, Stomach
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 cup broccoli florets
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Pancreas
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 cup carrots, sliced
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 cup green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 cup zucchini, sliced
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 medium sweet potato
  • 1 cup green vegetables, such as broccoli or green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
  2. Add the chicken and vegetables to the tray, season with herbs and lemon, and roast 20–25 minutes, until the chicken reaches 165°F (74°C) and the potato is fork-tender.
  3. Serve everything together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25 MINUTES
In these meal plans: Pancreas
Ingredients
  • 4 oz cod or other white fish
  • ¾ cup cooked brown rice
  • 1 cup chopped vegetables
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Heat the oven to 400°F (205°C). Place the cod on a lined tray, season and add a squeeze of lemon.
  2. Bake 12–15 minutes, until it reaches 145°F (63°C) and flakes easily.
  3. Steam the vegetables and serve with the cod over the rice.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 30 MINUTES
In these meal plans: Pancreas
Ingredients
  • 4 oz cod or other white fish
  • 1 cup squash, cubed
  • ¾ cup cooked brown rice
  • 1 tsp olive oil
  • 2 tsp lemon juice
How to make it
  1. Heat the oven to 400°F (205°C). Toss the squash with the oil and roast 10 minutes.
  2. Add the seasoned cod to the tray and roast 12–15 minutes more, until it reaches 145°F (63°C).
  3. Serve with the rice and a squeeze of lemon.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 cup mixed seasonal vegetables
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • ¾ cup cooked brown rice
  • 4 oz salmon fillet
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the salmon in a skillet or oven until it reaches 145°F (63°C) and flakes easily. Slice or flake into bite-size pieces.
  2. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  3. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–35 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 1½ cups low-sodium broth
  • ½ cup chopped carrots
  • ¼ cup chopped celery
  • ¾ cup cooked lentils
  • ¼ tsp dried parsley or thyme
How to make it
  1. Wash and chop vegetables. Bring broth to a gentle simmer in a saucepan.
  2. Add the remaining ingredients and simmer 10–15 minutes, until the vegetables are tender. Serve hot.
  3. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 4 oz salmon fillet
  • 1 medium sweet potato
  • 1 cup green vegetables, such as broccoli or green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
  2. Add the salmon and vegetables to the tray, season with herbs and lemon, and roast 12–15 minutes, until the fish reaches 145°F (63°C) and the potato is fork-tender.
  3. Serve everything together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Pancreas
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 medium potato
  • 1 cup green vegetables, such as broccoli or green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
  2. Add the chicken and vegetables to the tray, season with herbs and lemon, and roast 20–25 minutes, until the chicken reaches 165°F (74°C) and the potato is fork-tender.
  3. Serve everything together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Pancreas
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 medium sweet potato
  • 1 cup green vegetables, such as broccoli or green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
  2. Add the chicken and vegetables to the tray, season with herbs and lemon, and roast 20–25 minutes, until the chicken reaches 165°F (74°C) and the potato is fork-tender.
  3. Serve everything together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Pancreas
Ingredients
  • 4 oz boneless skinless chicken breast
  • 1 cup zucchini, sliced
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 20–25 minutes, until the chicken reaches 165°F (74°C).
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 4 oz cod or other white fish
  • 1 cup carrots, sliced
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 4 oz firm tofu, drained and cubed
  • 1 cup sliced mushrooms
  • ½ cup cooked brown rice (optional)
  • 1 tsp low-sodium soy sauce
  • 1 tsp olive oil
How to make it
  1. Pat the tofu dry. Cook it in the oil in a nonstick skillet over medium heat until golden, 8–10 minutes. Move to a plate.
  2. Add the mushrooms to the pan and cook until browned and softened, 5 minutes.
  3. Return the tofu, add the soy sauce and toss. Serve with rice if using.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 4 oz firm tofu, drained and cubed
  • 1½ cups mixed stir-fry vegetables
  • 1 tsp low-sodium soy sauce
  • 1 tsp grated ginger or garlic
  • 1 tsp olive or sesame oil
How to make it
  1. Pat the tofu dry. Cook it in the oil in a nonstick skillet over medium-high heat until golden, 8–10 minutes. Move to a plate.
  2. Stir-fry the vegetables with the ginger or garlic for 4–5 minutes, until crisp-tender.
  3. Return the tofu, add the soy sauce, toss and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • ¾ cup cooked brown rice
  • 4 oz firm tofu, drained and cubed
  • 1 cup chopped vegetables
  • 1 tsp grated fresh ginger
  • 1 tsp low-sodium soy sauce
  • 1 tsp olive oil
How to make it
  1. Pat the tofu dry. Cook it in the oil in a nonstick skillet over medium heat until golden, 8–10 minutes.
  2. Add the ginger and vegetables and cook 3–4 minutes more.
  3. Add the soy sauce and serve over the rice.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 4 oz trout fillet
  • ¾ cup cooked quinoa
  • 1 cup chopped vegetables
  • 2 tsp lemon juice
  • 1 tsp olive oil
How to make it
  1. Heat the oven to 400°F (205°C). Place the trout on a lined tray, brush with oil and season.
  2. Bake 10–12 minutes, until it reaches 145°F (63°C) and flakes easily.
  3. Steam or sauté the vegetables and serve with the trout over the quinoa, with lemon.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 30 MINUTES
In these meal plans: Bladder, Eyes, Heart, Liver, Muscles, Small Intestine, Thyroid
Ingredients
  • 4 oz lean turkey breast
  • 1 cup bell peppers, sliced
  • 1 tsp olive oil
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Heat the oven to 400°F (205°C). Toss the peppers with the oil on a lined tray.
  2. Add the seasoned turkey and roast 20–25 minutes, until the turkey reaches 165°F (74°C) and the peppers are soft.
  3. Finish with lemon or herbs and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Bones, Female Reproductive System, Kidneys, Lungs, Spleen
Ingredients
  • 4 oz lean turkey breast
  • 1 cup summer or winter squash
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 20–25 minutes, until the turkey reaches 165°F (74°C).
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 35 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 4 oz lean ground turkey
  • 1 tbsp rolled oats or breadcrumbs
  • ¼ tsp dried herbs
  • ¾ cup cooked barley
  • 1 cup mixed vegetables
How to make it
  1. Heat the oven to 400°F (205°C). Mix the turkey, oats and herbs and shape into 5–6 small meatballs.
  2. Bake on a lined tray for 15–18 minutes, until they reach 165°F (74°C).
  3. Steam the vegetables and serve with the meatballs over the barley.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 20–35 MINUTES
In these meal plans: Pancreas
Ingredients
  • ¾ cup cooked rice
  • 4 oz lean turkey breast
  • 1 cup chopped cucumber, carrot or bell pepper
  • 2 tsp lemon juice
  • 1 tsp olive oil (optional)
How to make it
  1. Cook the turkey in a skillet or oven until it reaches 165°F (74°C). Slice or flake into bite-size pieces.
  2. Cook the grain according to package directions, or use precooked. Wash and chop the vegetables.
  3. Combine the grain, protein and vegetables in a bowl. Dress with lemon juice and olive oil if using, toss and serve.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Brain, Large Intestine, Male Reproductive System, Skin
Ingredients
  • 4 oz lean turkey breast
  • 1 medium potato
  • 1 cup green vegetables, such as broccoli or green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Heat the oven to 400°F (205°C). Cut the potato into chunks, place on a lined tray and roast 15 minutes.
  2. Add the turkey and vegetables to the tray, season with herbs and lemon, and roast 20–25 minutes, until the turkey reaches 165°F (74°C) and the potato is fork-tender.
  3. Serve everything together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 4 oz cod or other white fish
  • 1 cup green beans
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
SERVES 1 · 25–40 MINUTES
In these meal plans: Gallbladder, Stomach
Ingredients
  • 4 oz cod or other white fish
  • 1 cup mixed seasonal vegetables
  • 1 tsp lemon juice or fresh herbs
How to make it
  1. Preheat oven to 400°F (205°C). Wash and slice vegetables; place protein and vegetables on a lined baking tray.
  2. Season with herbs and lemon. Bake 12–15 minutes, until the fish reaches 145°F (63°C) and flakes easily.
  3. Steam any vegetables that finish earlier than the protein, then serve together.
  4. Season to taste with herbs, pepper and a little salt, adjusting to your own nutritional needs.
Educational note: These sample menus and recipes are general nutrition education, not medical advice, a treatment or a cure. Portions are approximate and recipes have not been professionally tested. If you have a medical condition, food allergies, are pregnant, or take medication, talk with your doctor or a registered dietitian before changing your diet.
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