The 7-Day CRON Starter Plan

You have never tracked a micronutrient. You have never measured whether your diet actually delivers the zinc, magnesium, B12, and iron your body requires. You eat what feels healthy and hope the math works out.

It usually does not.

This plan gives you one week to find out. Seven days of meals, fully assembled, with every macro and micro tracked across 13 nutrients. One grocery list. One batch cooking session. Zero guesswork.

If the numbers surprise you — and they will — the 30-day plan extends the same system across four weeks with protein rotations, alternative swaps, and progressive meal variety.

What You Get

• 7 daily meal schedules with exact per-meal macros (calories, protein, fat, carbs) and micros (iron, zinc, magnesium, calcium, potassium, B12, vitamin D, selenium, folate, vitamin A, vitamin C)
• 1 batch prep plan with a 3-hour Sunday timing sequence — what to start first, what runs in parallel, when each component finishes
• 1 grocery list with estimated cost ($35-50 depending on your market)
• Cronometer setup guide — how to configure the app to track the same 13 nutrients the plan tracks
• Kitchen equipment checklist — the 6 items you actually need (cast iron skillet, sheet pan, muffin tin, food scale, deli containers, a knife)
• Common mistakes guide — the 5 errors that derail most first-week meal preps and how to avoid them

One PDF. $15. No subscription.

The Sunday Batch Cook

This is the same framework used in The Sunday Reset and the 30-day plan. Three hours on Sunday, meals for the week.

Proteins:

• Kombu chuck roast — braised with shiitake, miso, gelatin, rosemary. Hands-off for 2.5 hours.
• Miso chicken thighs — cast iron seared with miso-turmeric glaze. 35 minutes.
• Nooch egg muffins — 12-count, loaded with nutritional yeast and vegetables. 25 minutes.
• Cowboy caviar — black beans, corn, peppers, lime, cilantro. 15 minutes, no cooking.

Vegetables:

• Turmeric roasted potato — cooled overnight for resistant starch
• Nooch broccoli/cauliflower — roasted with nutritional yeast and dulse

Sauces:

• Nori lemon caper vinaigrette, miso ginger dressing, tahini sauce, chimichurri

Total active time: 90 minutes. Total elapsed: 3 hours.

Sample Day: Monday

Breakfast — Nooch Egg Muffins + Turmeric Roasted Potato

• 2 egg muffins, 1/2 cup roasted potato (cold, for resistant starch)
• 295 cal | 27g protein | 14g fat | 18g carbs

Lunch — Miso Chicken + Nooch Broccoli Bowl

• 5 oz miso chicken thigh, 1.5 cups nooch broccoli, miso ginger dressing
• 395 cal | 46g protein | 16g fat | 14g carbs

Snack — Edamame + Dulse

• 1 cup shelled edamame, dulse flakes, lemon
• 190 cal | 17g protein | 8g fat | 13g carbs

Dinner — Kombu Chuck Roast Bowl

• 5 oz braised chuck roast, cauliflower, nori lemon caper vinaigrette
• 425 cal | 45g protein | 18g fat | 16g carbs

Evening — Chobani Yogurt Bowl

• Greek yogurt, frozen strawberries, hemp seeds, spirulina
• 225 cal | 19g protein | 6g fat | 24g carbs

Daily total: ~1,530 cal | 154g protein | 62g fat | 85g carbs

Monday micronutrient coverage: 135% DV iron, 180% DV zinc, 110% DV magnesium, 95% DV calcium, 105% DV potassium, 340% DV B12, 160% DV selenium. Every day in the plan is built to this standard.

Who This Is For

You are eating in a deficit and want to know whether your food is actually delivering the micronutrients you need. You have never batch cooked before, or you have tried and quit after one week. You want a system simple enough to repeat, not a project complex enough to abandon.

This is one week. One grocery run. One Sunday afternoon. If it works — and the data says it will — the 30-day plan scales the same system across a full month.

Ready for the Full Protocol?

The 7-day starter proves the system works. The 30-day plan runs it at scale — 4 weeks of meal rotations, alternative protein swaps, eating out guide, and progressive meal variety that prevents fatigue.