Section 02 — Nutrition | Content 2 of 6

The Recovery & Repair Nutrition Protocol

Designed for members on our Rapid Recovery & Repair, anti-inflammatory, and tissue healing programs. This protocol emphasizes abundant greens, colorful vegetables, and lean protein to drive cellular repair — while strictly limiting grains, dairy, and processed foods that fuel systemic inflammation. Includes physician-curated whole-food juicing protocols for cellular detox support.

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Evidence Base: A landmark long-term study from the Framingham Heart Study Offspring Cohort confirms that low-carbohydrate diets emphasizing high-quality whole foods — particularly diverse vegetables, omega-3 sources, and turmeric/ginger compounds — are associated with significant reductions in inflammatory biomarkers (CRP, TNF-α, IL-6) over time. Eliminating refined grains, added sugars, and processed oils is the single most impactful dietary change for systemic inflammation reduction.

80–90g Protein / Day
50–65g Net Carbs / Day
40–50g Healthy Fat / Day
1,100–1,400 Calories / Day
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Female 7-Day Meal Plan — Recovery & Repair

Targeting 80–90g protein · 50–65g net carbs · Anti-inflammatory, greens-forward, grain-minimal. Focus on color and diversity of vegetables at every meal. Consume the optional morning detox juice 30 minutes before breakfast on an empty stomach.

Day Morning Juice (optional) Breakfast Lunch Dinner Snack
Mon Golden Repair Juice (see Juicing section) 2 eggs scrambled in olive oil, large handful sautéed spinach, ½ avocado, lemon squeeze, black coffee or green tea Wild-caught salmon salad (4 oz) over arugula, shredded purple cabbage, cucumber, olive oil & apple cider vinegar dressing Baked chicken breast (4 oz) with turmeric-ginger rub, roasted broccoli & cauliflower, large mixed greens side salad 10 walnuts + green tea
Tue Deep Green Detox Juice (see Juicing section) Bone broth (8 oz, warm) + 2 soft-boiled eggs, sliced cucumber, fresh herbs Ground turkey lettuce cups (4 oz turkey with ginger, garlic, coconut aminos, shredded carrots, scallions) Baked cod (4 oz), steamed asparagus, roasted beets, lemon zest and olive oil Celery sticks + 1 tbsp almond butter
Wed Rest day — warm lemon water instead Green smoothie: 1 scoop collagen powder, ½ cup spinach, ½ cup kale, ¼ avocado, ½ green apple, unsweetened almond milk, ginger Large chopped salad: 5 oz canned tuna (water), mixed greens, artichoke hearts, cucumber, olives, lemon vinaigrette Slow-cooked chicken thigh (4 oz, skinless), roasted brussels sprouts with garlic, side of steamed bok choy ½ cup blueberries + 1 tbsp pumpkin seeds
Thu Golden Repair Juice 3-egg veggie omelette: spinach, mushrooms, fresh herbs (no cheese), drizzle of olive oil Shrimp stir-fry (4 oz) with bok choy, snap peas, ginger, garlic, coconut aminos over cauliflower rice Baked salmon (4 oz) with dill & lemon, roasted rainbow carrots, sautéed kale with garlic Bone broth (8 oz warm) + small handful almonds
Fri Deep Green Detox Juice ½ cup plain full-fat coconut yogurt, ¼ cup blueberries, 1 tbsp chia seeds, sprinkle of hemp seeds Grilled chicken breast (4 oz) over large kale salad with roasted sweet potato cubes (¼ small), tahini lemon dressing Turkey meatballs (4 oz, see Recipes) in anti-inflammatory bone broth sauce, zucchini noodles, fresh basil Sliced cucumber + 2 tbsp guacamole
Sat Rest day — warm turmeric golden milk instead 2 eggs + 1 white, sautéed mushrooms & spinach in ghee, sliced avocado, sea salt & fresh herbs Large anti-inflammatory bowl: mixed greens, roasted beets, shredded carrot, pumpkin seeds, wild salmon (3 oz), lemon tahini dressing Grass-fed beef (4 oz sirloin), large green salad with cucumber, walnuts, olive oil, balsamic — no bread Small handful mixed berries + green tea
Sun Golden Repair Juice Warm bone broth with poached egg (2 eggs), wilted spinach, drizzle of olive oil, fresh turmeric Stuffed bell peppers: ground turkey (3 oz), diced vegetables, herbs, olive oil — no rice stuffing Sheet pan salmon (4 oz) with asparagus, cherry tomatoes, capers, olive oil, roasted at 400°F 1 oz pumpkin seeds + herbal tea
🌿 Physician Notes — Female Recovery & Repair
  • Start 2–3 days of juicing before transitioning fully to this protocol to begin cellular detox.
  • Bone broth daily (8–16 oz) provides collagen, glycine, and gut-healing compounds — make it a ritual.
  • Turmeric and black pepper must be paired together — black pepper increases curcumin absorption by up to 2,000%.
  • Nausea from GLP medications is often reduced on this protocol due to smaller, easier-to-digest meals.
  • Aim for 8+ cups of water daily. Herbal teas (ginger, chamomile, green tea) count toward fluid intake.
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Female Grocery List — Recovery & Repair

Organized in natural grocery store flow. Includes all items needed for the weekly meal plan and both juicing recipes. Buy organic where possible — especially leafy greens, beets, celery, and apples.

🥦 Produce — Vegetables
🍎 Produce — Fruits (for juicing & meals)
🥩 Meat & Poultry
🐟 Seafood
🥛 Dairy & Eggs
❄️ Frozen
🫙 Center Aisles — Pantry & Dry
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Female Protocol Guidelines — Recovery & Repair

✅ Anti-Inflammatory Staples
  • Wild-caught fatty fish (salmon, sardines, mackerel) — omega-3s are the most potent natural anti-inflammatory
  • Leafy greens at every meal: spinach, kale, arugula, bok choy
  • Colorful vegetables: beets, purple cabbage, rainbow carrots — diverse phytonutrients
  • Turmeric + black pepper: curcumin is clinically proven to reduce CRP and TNF-α
  • Fresh ginger: gingerol reduces joint inflammation and supports gut healing
  • Extra virgin olive oil: oleocanthal has ibuprofen-like anti-inflammatory activity
  • Bone broth: collagen, glycine, and glutamine for gut lining repair
  • Berries: blueberries especially — rich in anthocyanins that reduce oxidative stress
  • Walnuts: highest omega-3 content of any nut
❌ Inflammatory Foods to Eliminate
  • All grains: wheat, white rice, oats, corn — even whole grains promote inflammation in repair protocols
  • Dairy and cheese: casein protein is pro-inflammatory for many patients
  • Added sugars and artificial sweeteners
  • Vegetable oils: canola, soybean, sunflower, corn oil — high omega-6 ratio
  • Processed and packaged foods
  • Alcohol — strongly pro-inflammatory and inhibits tissue repair
  • Legumes in large amounts (limit beans — gut irritants for some)
  • Nightshades in excess for joint patients: tomatoes, peppers, eggplant (monitor individually)
120–140g Protein / Day
60–80g Net Carbs / Day
50–65g Healthy Fat / Day
1,400–1,800 Calories / Day
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Male 7-Day Meal Plan — Recovery & Repair

Targeting 120–140g protein · 60–80g net carbs · Greens-forward, anti-inflammatory, grain-free. Larger protein portions than female protocol to support male muscle mass during repair. Consume the optional morning detox juice 30 minutes before breakfast on empty stomach.

Day Morning Juice Breakfast Lunch Dinner Snack
Mon Golden Repair Juice 4 eggs scrambled in ghee, large sautéed spinach & mushrooms, ½ avocado, herbal tea or black coffee Grilled salmon (6 oz) over large arugula salad, purple cabbage, cucumber, olive oil & lemon dressing Baked chicken breast (7 oz) with turmeric-ginger rub, large roasted broccoli & cauliflower, mixed greens 1.5 oz walnuts + bone broth (8 oz warm)
Tue Deep Green Detox Juice 3 soft-boiled eggs + 8 oz warm bone broth, sliced avocado, cucumber, fresh herbs, sea salt Ground turkey stir-fry (7 oz) with ginger, garlic, bok choy, snap peas, shredded carrots, coconut aminos over cauliflower rice Baked cod (7 oz), steamed asparagus & green beans, roasted beets with lemon zest & olive oil 2 hard-boiled eggs + celery with almond butter
Wed Rest — warm lemon water 5-egg veggie omelette: kale, mushrooms, bell pepper, ghee — no cheese Large tuna salad (7 oz, water-packed), mixed greens, artichoke hearts, cucumber, olives, apple cider vinegar dressing Slow-cooked chicken thigh (6 oz, skinless), roasted brussels sprouts with garlic, sautéed bok choy with ginger ½ cup blueberries + 1.5 oz pumpkin seeds
Thu Golden Repair Juice Bone broth (8 oz) + 2-egg poached with wilted spinach, drizzle olive oil, turmeric, sea salt + collagen shake Shrimp stir-fry (7 oz) with bok choy, snap peas, ginger, garlic, coconut aminos over cauliflower rice Wild salmon (6 oz) with dill & lemon, roasted rainbow carrots, large kale salad with tahini dressing Small handful almonds + green tea
Fri Deep Green Detox Juice 4 eggs scrambled + smoked salmon (2 oz), capers, red onion, fresh dill — no bread Grilled chicken (7 oz) over large kale salad, roasted sweet potato (¼ medium), walnuts, lemon tahini Turkey meatballs (6 oz, see Recipes) in bone broth + herb sauce, zucchini noodles, fresh basil, olive oil Sliced cucumber + guacamole (2 tbsp) + bone broth
Sat Rest — turmeric golden milk 3-egg omelette + 2 whites, sautéed mushrooms & spinach in ghee, avocado, fresh herbs Anti-inflammatory bowl: mixed greens, roasted beets, shredded carrot, pumpkin seeds, wild salmon (5 oz), lemon tahini Grass-fed sirloin (7 oz), large green salad with cucumber, walnuts, olive oil, balsamic — no bread 1.5 oz walnuts + herbal tea
Sun Golden Repair Juice Warm bone broth (8 oz) + 3 poached eggs, wilted spinach, olive oil, fresh turmeric & black pepper Stuffed bell peppers (2 large): ground turkey (6 oz), diced vegetables, herbs, olive oil — no rice Sheet pan salmon (6 oz) + asparagus, cherry tomatoes, capers, olive oil — roasted at 400°F 1 oz pumpkin seeds + herbal tea
🌿 Physician Notes — Male Recovery & Repair
  • Collagen peptide powder (15–20g/day added to bone broth or smoothies) directly supports joint and connective tissue repair.
  • Consume bone broth daily — it is not optional on the repair protocol. It is medicine in food form.
  • Wild-caught salmon is the most important protein source on this plan due to its EPA/DHA omega-3 content. Aim for 3–4 servings per week.
  • If joint pain or inflammation is the primary concern, consider adding a concentrated omega-3 supplement (see Supplementation Guide).
  • Alcohol must be fully eliminated during active repair phases. It directly inhibits collagen synthesis and increases CRP.
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Male Grocery List — Recovery & Repair

Larger portions to support 120–140g daily protein. Includes all juicing ingredients. Buy organic where possible, especially celery, apples, beets, and leafy greens.

🥦 Produce — Vegetables
🍎 Produce — Fruits
🥩 Meat & Poultry
🐟 Seafood
🥛 Dairy & Eggs
❄️ Frozen
🫙 Pantry & Center Aisles
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Male Protocol Guidelines — Recovery & Repair

✅ Anti-Inflammatory Priorities
  • Wild-caught salmon 3–4x per week — EPA/DHA omega-3s are the most powerful natural anti-inflammatory compounds
  • Greens at every single meal — minimum 2 cups per serving
  • Bone broth daily — 8–16 oz minimum for collagen and gut repair
  • Turmeric + black pepper at every opportunity — curries, soups, eggs, and smoothies
  • Ginger daily — fresh is best, in cooking, tea, or juices
  • Olive oil as your primary cooking fat — use generously
  • Colorful vegetables daily — diversity of color = diversity of phytonutrients
❌ Non-Negotiable Eliminations
  • Grains of all kinds: wheat, oats, corn, white rice — replaced with cauliflower rice and vegetable bases
  • Dairy and cheese — even if tolerated, eliminate for minimum 4 weeks of repair protocol
  • Vegetable seed oils: canola, soybean, corn — use only olive oil and ghee
  • All added sugars and artificial sweeteners
  • Processed meats, deli meats with nitrates
  • Alcohol — complete elimination during repair phase
  • Fast food of any kind
🥤 Cellular Detox Juicing Protocols
Whole-Food Juicing — For All Members on Recovery & Repair

Two Physician-Curated Detox Juice Protocols

These whole-food juicing recipes are designed for cellular detox support and systemic anti-inflammatory action. Consume on an empty stomach, 30 minutes before breakfast, 3–5 mornings per week. Use a cold-press (masticating) juicer when possible to preserve maximum enzyme and nutrient content. A centrifugal juicer works as well. Always drink immediately after juicing.

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Physician Note on Juicing & GLP Medications: These juices contain natural sugars, primarily from beets and apple. Consume in the morning before food, not as a meal replacement. Members with Type 1 diabetes or actively managed blood sugar conditions should consult their physician before adding juicing to their protocol. Beet juice may temporarily color urine pink — this is harmless.

Juice Protocol 01 — Mornings 1, 3, 5

The Golden Repair Juice

Deep cellular repair, liver detox & systemic anti-inflammatory support

Liver Detox Anti-Inflammatory Cellular Repair Nitric Oxide Boost
  • ½ medium beet, scrubbed, peeled, quartered — betalains reduce inflammation; nitrates improve circulation and oxygen delivery to tissues (reduced quantity to keep sugar content lower and ease digestive tolerance)
  • 4 medium carrots, scrubbed — beta-carotene (pro-Vitamin A), antioxidant support and liver detox
  • 3 stalks celery — natural sodium, reduces blood pressure, anti-inflammatory apigenin compound
  • 1-inch fresh ginger root, peeled — gingerol: clinically proven anti-inflammatory and digestive support
  • ½ green apple, cored — balances bitterness, adds quercetin antioxidant
  • 1 whole lemon, peeled — Vitamin C, liver cleansing, enhances iron absorption
  • ¼ tsp ground turmeric, stirred in after juicing — curcumin for CRP reduction (ground spice is widely available and equally effective)
  • Pinch of black pepper, added after juicing — activates curcumin absorption by 2,000%
How to Prepare: Run beets, carrots, celery, ginger, apple, and lemon through juicer in this order — harder vegetables first, lemon last. Pour into glass, stir in ¼ tsp ground turmeric and a pinch of black pepper. Drink immediately. Makes approximately 14–16 oz.

Best time: Morning on empty stomach, 20–30 minutes before breakfast.
Yield: Approx. 16–20 oz (1–2 servings)
Juice Protocol 02 — Mornings 2, 4 (and 6 if desired)

The Deep Green Detox Juice

Alkalizing, chlorophyll-rich, kidney & lymphatic system support

Alkalizing Kidney Support Chlorophyll Antioxidant Gut Healing
  • 4 large kale leaves (or 2 cups packed) — Vitamins K, A, C; sulforaphane for cellular detox pathways
  • 2 large handfuls spinach — magnesium, folate, antioxidants; reduces oxidative stress markers
  • 4 stalks celery — hydration, natural electrolytes, 3-n-butylphthalide reduces inflammation
  • 1 large cucumber, peeled — silica for tissue repair; deep hydration and cooling
  • 1-inch fresh ginger root, peeled — digestive support, nausea reduction (important on GLP therapy)
  • 1 green apple, cored — quercetin + natural sweetness to balance greens
  • Juice of 1½ lemons — Vitamin C, liver enzyme activation, alkalizing effect
  • Small handful fresh parsley (optional) — chlorophyll, kidney cleansing compounds
How to Prepare: Run leafy greens through the juicer first (pack tightly and follow immediately with harder vegetables to push them through). Then juice celery, cucumber, ginger, apple, and lemon. Stir well and drink immediately — green juices oxidize quickly.

Best time: Morning on empty stomach, 20–30 minutes before breakfast.
Tip: If you dislike the intensity of kale, substitute baby spinach for a milder flavor. Adding ½ green apple amplifies the sweetness without significantly raising sugar content.
Yield: Approx. 16–20 oz (1–2 servings)
🥤 Juicing Best Practices — Physician Guidance
  • Use organic produce for juicing whenever possible — you are concentrating the nutrients and any pesticide residue.
  • Cold-press / masticating juicers preserve significantly more enzymes and nutrients than centrifugal models. Brands like Omega, Hurom, and Breville Cold Press are excellent options.
  • Never substitute juicing for whole vegetables — fiber is critical. Juice is supplemental, not a meal replacement on this program.
  • Alternate the two protocols to ensure diverse phytonutrient exposure and prevent adaptation. Never juice the same recipe 7 days straight.
  • Start with 4–8 oz if you are new to juicing, especially beet-based. Some members experience lightheadedness from the rapid nitrate surge — this is normal and resolves within 10 minutes.
  • If you experience significant GI discomfort, reduce beet quantity or switch to the green juice exclusively for the first week.