The CRON framework does not prescribe a single rigid menu. It prescribes a constraint: every meal delivers 30g+ protein and measurable micronutrient coverage. What follows are three weeks of sample menus built on that constraint, using recipes from this site.
All macros are per serving. Micronutrient coverage is estimated based on Cronometer data from the underlying recipes.
How to Read These Menus
Each day targets 1,800-2,100 calories and 150-180g protein. Most days hit or exceed 100% DV for iron, zinc, magnesium, B12, and selenium from food alone. Vitamin D is the consistent gap — supplementation (1,000-2,000 IU/day) covers it.
The Sunday batch cook prepares all proteins and vegetables for the week. Meal assembly takes under ten minutes per meal.
Week 1 Menu
Sunday Batch Cook Kombu chuck roast (3 lb), miso chicken thighs (3 lb), nooch egg muffins (12-count), cowboy caviar, turmeric roasted potatoes (3 lb), nooch broccoli/cauliflower (4 lb), four sauces (nori lemon caper vinaigrette, miso ginger dressing, tahini sauce, chimichurri). ~90 min active, 3 hours elapsed.
Monday
Breakfast — Nooch-Dulse Egg White Muffins (2 servings) 3 egg white muffins with nutritional yeast, Parmigiano-Reggiano, shiitake, bok choy. 320 cal | 44g protein | 4g fat | 10g carbs
Lunch — Miso-Herb Chicken Thighs + Nooch Broccoli One serving miso chicken thigh, side of roasted broccoli/cauliflower with nutritional yeast and dulse. 365 cal | 42g protein | 16g fat | 12g carbs
Snack — Edamame with Dulse 1 cup shelled edamame, dulse flakes, lemon. 190 cal | 17g protein | 8g fat | 14g carbs
Dinner — Kombu-Braised Chuck Roast Bowl Shredded chuck roast over roasted cauliflower with nori lemon caper vinaigrette. 425 cal | 45g protein | 18g fat | 13g carbs
Evening — Fisetin Yogurt Bowl Greek yogurt, frozen strawberries, dark chocolate chips, hemp seeds. 195 cal | 17g protein | 4g fat | 22g carbs
Day Total: 1,495 cal | 165g protein Add Spirulina Smoothie (+335 cal, +32g protein) to reach ~1,830 cal.
Tuesday
Breakfast — Nooch-Dulse Egg White Muffins (2 servings) 320 cal | 44g protein
Lunch — Kombu-Braised Chuck Roast + roasted potatoes + chimichurri Chuck roast over cooled turmeric potato with chimichurri sauce and a side of cowboy caviar. 430 cal | 47g protein | 17g fat | 20g carbs
Snack — Edamame with Dulse 190 cal | 17g protein
Dinner — Miso-Herb Chicken Thighs + Nooch Broccoli + tahini Chicken thigh over nooch broccoli with tahini drizzle. 370 cal | 44g protein | 17g fat | 11g carbs
Evening — Fisetin Yogurt Bowl 195 cal | 17g protein
Day Total: 1,505 cal | 169g protein
Wednesday
Breakfast — Spirulina Protein Smoothie Spirulina, frozen mango, banana, oat milk, protein powder. Iron, B12, magnesium from spirulina. 335 cal | 32g protein | 5g fat | 48g carbs
Lunch — Kombu-Braised Chuck Roast tacos (lettuce wraps) Chuck roast in butter lettuce with miso ginger dressing and dulse flakes. 400 cal | 44g protein | 19g fat | 8g carbs
Snack — Fisetin Yogurt Bowl 195 cal | 17g protein
Dinner — Miso-Herb Chicken Thighs + roasted potatoes + nooch broccoli 365 cal | 42g protein
Day Total: 1,295 cal | 135g protein Light day. Add a second snack or evening meal if training.
Thursday
Breakfast — Nooch-Dulse Egg White Muffins (2 servings) 320 cal | 44g protein
Lunch — Kombu-Braised Chuck Roast bowl + cowboy caviar + nori vinaigrette Chuck roast with black bean and corn cowboy caviar, nori lemon caper vinaigrette. 450 cal | 50g protein | 18g fat | 22g carbs
Snack — Edamame with Dulse 190 cal | 17g protein
Dinner — Miso-Herb Chicken Thighs + nooch broccoli + turmeric potato 380 cal | 43g protein
Evening — Fisetin Yogurt Bowl 195 cal | 17g protein
Day Total: 1,535 cal | 171g protein
Friday
Breakfast — Spirulina Protein Smoothie 335 cal | 32g protein
Lunch — Remaining chuck roast + nooch broccoli + miso ginger dressing 420 cal | 46g protein
Snack — Fisetin Yogurt Bowl 195 cal | 17g protein
Dinner — Nooch-Dulse Egg White Muffins (2 servings) + side salad 350 cal | 46g protein
Day Total: 1,300 cal | 141g protein End-of-week, batch components running low. Add a protein or snack if needed.
Saturday
Breakfast — Fisetin Yogurt Bowl + remaining egg muffins 515 cal | 61g protein
Lunch — Remaining chicken thighs + cowboy caviar + tahini 390 cal | 46g protein
Snack — Edamame with Dulse 190 cal | 17g protein
Dinner — Free choice within CRON constraints Target: 400-500 cal, 40g+ protein, no high-oxalate ingredients.
Week 2: Higher Calorie Variation (2,000-2,100 cal/day)
Week 2 rotates the protein to salmon and sardines for omega-3 loading and adds an extra snack to reach higher calorie targets. Suitable for heavier training weeks.
Sunday Batch Cook (Week 2)
- Salmon with nori-miso crust, baked in cast iron
- Remaining chicken thighs (simplified prep — miso-garlic only)
- Nooch egg muffins (12-count, same as Week 1)
- Cowboy caviar (same)
- Turmeric roasted potatoes (same)
- Kale chips or roasted kale with nutritional yeast (replaces broccoli for variety)
Monday (Week 2)
Breakfast — Nooch-Dulse Egg White Muffins (2 servings) 320 cal | 44g protein
Mid-morning — Spirulina Protein Smoothie 335 cal | 32g protein
Lunch — Salmon + kale + miso ginger dressing + roasted potato Salmon fillet over roasted kale with miso ginger dressing, turmeric potato side. 480 cal | 48g protein | 18g fat | 24g carbs
Snack — Edamame with Dulse 190 cal | 17g protein
Dinner — Miso chicken thighs + nooch broccoli + cowboy caviar 410 cal | 48g protein
Evening — Fisetin Yogurt Bowl 195 cal | 17g protein
Day Total: 1,930 cal | 206g protein
Week 3: Sardine Rotation
Sardines are the highest iron-per-calorie protein source available and one of the best omega-3 sources. Week 3 integrates them as a regular lunch protein rather than a snack substitute.
Sample Day (Week 3)
Breakfast — Nooch-Dulse Egg White Muffins (2 servings) 320 cal | 44g protein
Lunch — Sardines + roasted potato + dulse + lemon Two tins wild-caught sardines in olive oil over cooled turmeric potato with dulse flakes and lemon. No cooking required. 380 cal | 46g protein | 18g fat | 16g carbs
Snack — Fisetin Yogurt Bowl 195 cal | 17g protein
Dinner — Kombu-Braised Chuck Roast bowl + nooch broccoli + chimichurri 440 cal | 47g protein
Evening — Spirulina Protein Smoothie 335 cal | 32g protein
Day Total: 1,670 cal | 186g protein
CRON Diet Food List
These are the functional ingredients that make CRON work. Most standard “healthy eating” menus miss 6-8 of these entirely.
Proteins (ranked by micronutrient density per calorie)
- Chuck roast / beef — iron (heme), zinc, B12, creatine
- Chicken thighs — zinc, B6, selenium, more flavor per calorie than breast
- Salmon — omega-3, B12, vitamin D, selenium
- Sardines — highest iron-per-calorie animal protein, omega-3, calcium
- Eggs / egg whites — complete amino acid profile, choline, B12
- Greek yogurt — calcium, B12, protein, probiotics
- Edamame — plant protein, iron, magnesium, fiber
Functional ingredients
- Nutritional yeast — B12, zinc, selenium, complete protein
- Dulse flakes — iodine, iron, B12, magnesium from seaweed
- Kombu — iodine, glutamates (enhances braising liquid)
- Miso — probiotics, B vitamins, umami without sodium overload
- Shiitake — spermidine (autophagy trigger), B vitamins, zinc
- Hemp seeds — magnesium, zinc, complete protein, omega-3
What’s excluded (and why)
- Spinach — 750-1,145 mg oxalate per 100g, blocks mineral absorption
- Almonds — oxalate-dense, replaced by hemp seeds
- Sweet potatoes in quantity — moderate oxalate load, replaced by Yukon Gold
Full list and research citations: The CRON Ingredient Legend.
Building Your Own CRON Menu
Every meal on a CRON menu passes three checks:
- 30g+ protein from a primary anchor (beef, chicken, salmon, sardines, eggs)
- At least two micronutrient vectors — ingredients specifically chosen to carry iron, zinc, magnesium, B12, or selenium
- No high-oxalate ingredients — no spinach, beets, almonds, or large quantities of sweet potato
If a meal passes those three checks, it belongs on a CRON menu. If it fails protein, it is a snack. If it fails micronutrients, replace the side dish or sauce.
The 30-Day CRON Meal Plan takes this further — 28 days fully assembled with exact nutrient totals, grocery lists, and batch timing. The 7-Day Starter Plan is the entry point if you are starting from scratch.
For a deeper look at why these ingredients and not others: What Is the CRON Diet? and The CRON Nutrition Philosophy.
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