Walking Through The Messy Middle · Round #2

Week 1 · Finish Strong & Build Capacity

Pescatarian · High Fruit · High Vegetable Week

The goal is not restriction. The goal is the rhythm below — fuel that builds you.

Stable energy Reduced inflammation Improved recovery Mental clarity Increased protein intake Sustainable discipline

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Protein Sources This Week

SalmonShrimpTunaCodChickpeasLentilsBlack beansHemp seedsChia seeds

Daily Meal Plan

Seven days of breakfast, snack, lunch, and dinner. Each card is print-friendly.

Day 1 · Mon

Breakfast

Tropical Protein Smoothie

• 1 cup coconut water
• 1 cup pineapple
• 1/2 mango
• Handful spinach
• 1 scoop vanilla protein
• 1 tbsp hemp seeds
• Ice

Snack

Watermelon Bowl

• 2 cups watermelon
• Mint
• Lime juice

Lunch

Salmon Builder Salad

• 4 oz grilled salmon
• 2 cups kale
• Cucumber
• Tomatoes
• Avocado
• Parsley

Dressing

• 2 tbsp olive oil
• Lemon juice

Seasoning

• 1/4 tsp sea salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 tsp oregano

Dinner

Roasted Veggie & Chickpea Bowl

• Broccoli
• Zucchini
• Carrots
• 3/4 cup chickpeas
• Avocado

Seasoning

• Paprika
• Garlic powder
• Oregano
• Sea salt
• Black pepper

Day 2 · Tue

Breakfast

Berry Greens Smoothie

• Almond milk
• Strawberries
• Blueberries
• Spinach
• Chia seeds
• Vanilla protein

Snack

Apple & Almond Butter

• Apple
• 1 tbsp almond butter
• Cinnamon

Lunch

Shrimp Avocado Salad

• 5 oz grilled shrimp
• Romaine
• Cucumber
• Tomatoes
• Avocado
• Cilantro

Dressing

• Olive oil
• Lime juice

Seasoning

• Cumin
• Garlic powder
• Sea salt
• Black pepper

Dinner

Stuffed Sweet Potato

• Sweet potato
• Black beans
• Spinach
• Avocado

Seasoning

• Paprika
• Cumin
• Garlic powder
• Sea salt

Day 3 · Wed

Breakfast

Strawberry Beet Smoothie

• Almond milk
• Strawberries
• Roasted beet
• Banana
• Spinach
• Protein powder

Snack

Berry Bowl

• Strawberries
• Blueberries
• Blackberries
• Honey
• Mint

Lunch

Tuna Crunch Salad

• Tuna packed in water
• Kale
• Napa cabbage
• Cucumber
• Red onion
• Avocado

Dressing

• Olive oil
• Lemon juice

Seasoning

• Garlic powder
• Oregano
• Black pepper

Dinner

Garlic Cod & Roasted Vegetables

• 5 oz cod
• Broccoli
• Zucchini
• Carrots

Seasoning

• Garlic powder
• Paprika
• Sea salt
• Black pepper
• Parsley

Day 4 · Thu

Breakfast

Mango Pineapple Protein Smoothie

• Coconut water
• Mango
• Pineapple
• Spinach
• Hemp seeds
• Vanilla protein

Snack

Roasted Chickpeas

• Chickpeas

Seasoning

• Paprika
• Garlic powder
• Sea salt

Lunch

Mediterranean Salmon Bowl

• 4 oz salmon
• Kale
• Cucumbers
• Tomatoes
• Chickpeas
• Avocado

Dressing

• Olive oil
• Red wine vinegar

Seasoning

• Basil
• Oregano
• Garlic powder

Dinner

Lentil Vegetable Soup

• Lentils
• Kale
• Celery
• Carrots
• Zucchini

Seasoning

• Thyme
• Oregano
• Black pepper

Day 5 · Fri

Breakfast

Green Builder Smoothie

• Spinach
• Cucumber
• Green apple
• Almond milk
• Protein powder
• Chia seeds

Snack

Celery & Peanut Butter

• Celery sticks
• Natural peanut butter

Lunch

Shrimp Taco Salad

• Shrimp
• Romaine
• Black beans
• Tomatoes
• Avocado
• Cilantro

Dressing

• Olive oil
• Lime juice

Seasoning

• Cumin
• Chili powder
• Garlic powder

Dinner

Lemon Herb Salmon

• 5 oz salmon
• Roasted asparagus
• Roasted broccoli

Seasoning

• Lemon pepper
• Garlic powder
• Parsley

Day 6 · Sat

Breakfast

Blueberry Oat Protein Smoothie

• Almond milk
• Blueberries
• Oats
• Spinach
• Vanilla protein
• Chia seeds

Snack

Cucumber & Guacamole

• Cucumber slices
• Guacamole

Lunch

Builder Protein Salad

• Kale
• Spinach
• Chickpeas
• Avocado
• Cucumbers
• Tomatoes
• Pumpkin seeds

Dressing

• Olive oil
• Lemon juice

Seasoning

• Garlic powder
• Oregano
• Sea salt

Dinner

Garlic Shrimp Veggie Bowl

• 5 oz shrimp
• Zucchini
• Broccoli
• Cauliflower rice

Seasoning

• Garlic powder
• Paprika
• Black pepper
• Parsley

Day 7 · Sun

Breakfast

Berry Vanilla Smoothie

• Almond milk
• Strawberries
• Blueberries
• Spinach
• Vanilla protein
• Chia seeds

Snack

Trail Mix

• Almonds
• Walnuts
• Pumpkin seeds
• Dried cranberries

Lunch

Salmon Power Salad

• Salmon
• Kale
• Romaine
• Cucumbers
• Avocado
• Tomatoes

Dressing

• Olive oil
• Lemon juice

Seasoning

• Oregano
• Garlic powder
• Black pepper

Dinner

Finish Strong Bowl

• Brown rice
• Black beans
• Roasted vegetables
• Avocado
• Spinach

Seasoning

• Cumin
• Paprika
• Garlic powder
• Sea salt
• Black pepper

Master Grocery List

Check items off as you shop. Print this for your fridge or take it with you.

Seafood

Salmon fillets (4–5)
Raw shrimp (2–3 lbs)
Cod fillets
Tuna packed in water

Vegetables

Kale
Spinach
Romaine
Napa cabbage
Cucumbers
Tomatoes
Cherry tomatoes
Red onions
Broccoli
Zucchini
Carrots
Celery
Asparagus
Sweet potatoes
Cauliflower rice
Avocados

Fruits

Pineapple
Mango
Strawberries
Blueberries
Blackberries
Bananas
Green apples
Watermelon
Lemons
Limes

Protein & Fiber

Chickpeas
Black beans
Lentils
Chia seeds
Hemp seeds
Pumpkin seeds

Healthy Fats

Olive oil
Almond butter
Natural peanut butter
Guacamole

Smoothie Items

Unsweetened almond milk
Coconut water
Plant-based vanilla protein powder

Snack Items

Almonds
Walnuts
Dried cranberries
Cinnamon

Herbs

Parsley
Cilantro
Mint
Basil

Seasonings

Sea salt
Black pepper
Garlic powder
Onion powder
Paprika
Chili powder
Cumin
Oregano
Basil
Thyme
Lemon pepper
Parsley flakes

Seafood Allergy & Protein Substitution Guide

If you do not eat seafood, have a seafood allergy, or prefer plant-based, substitute any seafood recipe with one of the options below. The goal is to maintain protein, fiber, and fullness.

4–5 oz Seafood Equals Approximately

• 3/4 cup chickpeas
• 3/4 cup black beans
• 3/4 cup black-eyed peas
• 3/4 cup lentils
• 3/4 cup white beans
• 1 cup edamame
• 1 cup tofu (if used)
• 3/4 cup quinoa + 2 tbsp hemp seeds

Day 1

Salmon Builder Salad · Lunch

Seafood Option

• 4 oz grilled salmon

Plant-Based Option

• 3/4 cup chickpeas
• 2 tbsp hemp seeds

Use the same salad, dressing, and seasonings.

Day 2

Shrimp Avocado Salad · Lunch

Seafood Option

• 5 oz grilled shrimp

Plant-Based Option

• 3/4 cup black beans
• 1 tbsp pumpkin seeds

Use the same salad ingredients and dressing.

Day 3

Tuna Crunch Salad · Lunch

Seafood Option

• 1 can tuna packed in water

Plant-Based Option

• 3/4 cup white beans
• 2 tbsp hemp seeds

Mix directly into the salad.

Day 3

Garlic Cod & Roasted Vegetables · Dinner

Seafood Option

• 5 oz cod

Plant-Based Option

• 3/4 cup lentils

Season with garlic powder, paprika, parsley, sea salt, black pepper. Serve with the same roasted vegetables.

Day 4

Mediterranean Salmon Bowl · Lunch

Seafood Option

• 4 oz salmon

Plant-Based Option

• 3/4 cup chickpeas
• 2 tbsp hemp seeds

Everything else stays the same.

Day 5

Shrimp Taco Salad · Lunch

Seafood Option

• 5 oz shrimp

Plant-Based Option

• 3/4 cup black beans
• 2 tbsp pumpkin seeds

Use the same seasoning blend.

Day 5

Lemon Herb Salmon · Dinner

Seafood Option

• 5 oz salmon

Plant-Based Option

• 3/4 cup white beans
• 1/2 cup quinoa

Season with lemon pepper, garlic powder, parsley.

Day 6

Garlic Shrimp Veggie Bowl · Dinner

Seafood Option

• 5 oz shrimp

Plant-Based Option

• 3/4 cup black-eyed peas
• 2 tbsp hemp seeds

Serve with the same vegetables and seasonings.

Day 7

Salmon Power Salad · Lunch

Seafood Option

• 4 oz salmon

Plant-Based Option

• 3/4 cup lentils
• 2 tbsp pumpkin seeds

Use the same salad ingredients and dressing.

Additional Grocery List · Non-Seafood Participants

Chickpeas
Black beans
Black-eyed peas
Lentils
White beans
Quinoa
Edamame
Hemp seeds
Pumpkin seeds

Optional: Tofu, Tempeh.

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