Full Nutrient Loading · Annunciation of the Lord · 3 meals + snacks
Annunciation of the Lord · Isaiah 7:10-14; 8:10 · Luke 1:26-38
Hide 0 completed
7:30 AM Supplements: D3 5,000 IU + B-Complex+C + Fish Oil (2 caps)
Skip choline — food covers it (eggs + meat = 800+ mg). · 9:30 PM: Magnesium Glycinate 200mg
Today's Timeline
7:30 AM
Supplements: D3 + B-Complex + Fish Oil
NO choline today. Food covers it.
9:00 AM
MEAL 1 — Eggs + Chicken
Eggs SAFE today. Gut active 24+ hours.
11:30 AM
SNACK — Greek yogurt bowl
Selenium + calcium + probiotics
1:00 PM
MEAL 2 — Dominican plate
Steak + tostones + black beans. The big one.
4:00 PM
SNACK — Cashews + almonds + banana
If hungry.
6:00 PM
MEAL 3 — Steak Dinner
Garlic butter steak, rice, asparagus. Last meal before final stretch.
9:30 PM
Magnesium Glycinate
Meal 19:00 AM
Eggs + Chicken
Components
Eggs (scrambled or fried)— 3 large
Chicken thighs (chipotle)— 1.5–2 thighs (6–8 oz)
Cilantro-lime rice— 3/4 cup
Sautéed bell peppers— 1/2 pepper
Steamed/sautéed asparagus— 6–8 spears
Cheese (mozz or Swiss)— 1.5 oz
Cooking Steps
1Rice
Reheat Day 1 leftovers: microwave 1–2 min with splash of water. Or Instant Pot fresh: 1 cup water, 1 cup rice, 1 bay leaf, pinch salt, 1 tsp oil. RICE/Manual 4 min, 10 min natural release.
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.
3Scramble eggs
Same or separate pan. Medium-low heat, 1 tsp butter. Crack 3 eggs, salt + pepper. Stir gently every 15 sec. Pull off heat while still slightly wet — they finish from residual heat.
4Sauté peppers + asparagus
1 tbsp olive oil. Peppers + asparagus. Medium heat, 3–4 min. Salt + pepper.
300 mg calcium, 20 g protein, 274 mcg selenium (5x daily need), probiotics, zinc, Vitamin E. Most nutrient-dense 5 minutes of your day.
Components
Greek yogurt (full-fat)— 1 cup
Honey— 1 tbsp drizzle
Brazil nuts (chopped)— 2 nuts
Cashews— small handful (~10)
💡 Yogurt in bowl. Drizzle honey. Drop in chopped Brazil nuts and cashews. Stir once. Eat. Two minutes, zero cooking, massive nutrition.
Meal 21:00 PM
Dominican Plate
Biggest, most nutrient-dense meal of the entire cycle. Steak, tostones, black beans, sautéed peppers, cheese. Every bite counts.
Components
NY strip or ribeye steak— 8–10 oz
Tostones (fried green plantain)— 3–4 pieces
Black beans— 3/4 cup
Sautéed bell peppers— 1/2 pepper
Sautéed onions— 1/2 onion, sliced
Cheese (mozz or Swiss)— 1.5 oz
Cooking Steps
1Make tostones
Peel 2 green plantains (cut ends, score skin, peel). Cut 1-inch thick rounds. Heat 1/2 inch olive oil in non-stick, medium-high. Fry 2–3 min per side until golden. Remove. Press flat with bottom of a mug on cutting board. Return to oil, fry 1–2 min per side until crispy. Drain on paper towel. Sprinkle iodized salt immediately.
2Heat black beans
Open can. Hold beans with lid while draining most liquid (no colander). Leave a little liquid. Pour into small pot. Add 1 minced garlic + pinch salt + pinch cumin. Medium-low 5 min, stir occasionally.
3Cook steak
Take out 15 min early. Season generously: iodized salt + pepper + garlic powder, both sides. Non-stick, HIGH heat, 1 tbsp olive oil. When shimmering, lay steak in. DON'T MOVE IT. 4 min. Flip. 3 min (medium-rare) / 4 min (medium). Remove. Add 1 tbsp butter + 1 minced garlic to pan. Tilt and spoon garlic butter over steak. Rest 5 min before slicing.
4Sauté peppers + onions
Same pan after steak (all that flavor!). 1 tsp oil. Sliced peppers + sliced onion. Medium heat, 4–5 min until softened and slightly caramelized.
5Plate
Sliced steak fanned out. Tostones on the side. Black beans. Peppers and onions on top or alongside. Cheese on the side or melted on steak. Cilantro on everything.
Snack4:00 PM
If hungry
Cashews + almonds + banana. Only if hungry.
Components
Cashews— 1 oz
Almonds— 10–12
Banana— 1 medium
Meal 36:00 PM
Steak Dinner
Last meal before the final fasting stretch. A clean steak dinner — garlic butter steak, cilantro-lime rice, and asparagus. Load up on protein.
Components
NY strip or ribeye steak (garlic butter)— 8–10 oz
Cilantro-lime rice— 3/4 cup
Roasted asparagus— 6–8 spears
Cheese (mozz or Swiss)— 1.5 oz × 2 (double up!)
Cooking Steps
1Cook steak
Pat dry, season with iodized salt + black pepper + garlic powder. Non-stick pan, HIGH heat, 1 tbsp olive oil. Sear 3–4 min per side for medium-rare. Last 30 seconds: add 1 tbsp butter + 2 smashed garlic cloves, baste. Rest 5 min.
2Warm rice
Reheat leftover rice in microwave 1–2 min with a splash of water. Or make fresh in Instant Pot. Stir in lime juice + cilantro.
3Cook asparagus
Trim woody ends. Non-stick pan, medium-high heat, 1 tsp olive oil. 3–4 min, rolling occasionally. Season with iodized salt + squeeze of lime.
4Plate
Slice steak against the grain. Fan over rice. Asparagus on the side. 2 cheese servings. Spoon any pan butter over steak. Cilantro on top.
💡 After this meal: You're done with full eating cycles. 4 days fasting through Palm Sunday (Mar 26–29), then OMAD (Mar 30–Apr 1), then the Sacred Triduum (Apr 2–4). You've loaded your body with everything it needs for the final stretch. Trust the prep. Trust the journey.
✝
Day Complete
Every meal prepared with care. Every step followed in faith.
“Whatever you do, work at it with all your heart, as working for the Lord.” — Col 3:23