Last week was introductions. This week, I'm announcing something I've been working on: a complete 7-day autumn meal plan.

It's designed for gut health and reducing inflammation—the two foundations that affect everything else: your energy, your sleep, your digestion, your mood.

Below is one recipe from the plan: the lentil soup from Day 2. Make it this week and see how you feel. If it works for you, you'll want the other 20 recipes.

The full plan will be delivered to newsletter subscribers in the next issue. If you're not subscribed yet, now's the time.

Let's begin.

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Lentil Soup with Carrots, Celery & Lemon

From Day 2: Earth & Olive

Health Focus Track: Gut Health & Anti-Inflammatory
​Season: Autumn
​Time: Prep: 15 min | Cook: 35 min | Total: 50 min
​Servings: 4-6

Ingredients

• 1½ cups brown or green lentils, rinsed
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 6 cups vegetable broth
• 1 bay leaf
• 1 tsp ground cumin
• 1 tsp ground coriander
• 3 tbsp extra-virgin olive oil (plus more for serving)
• Juice of 1 lemon
• Sea salt and black pepper to taste
• Fresh parsley for garnish

Instructions

1. Heat olive oil in a large clay or stainless-steel pot over medium heat.
2. Add onion, carrots, and celery. Sauté for 7-8 minutes until softened.
3. Add garlic, cumin, and coriander. Stir for 1 minute until fragrant.
4. Add lentils, vegetable broth, and bay leaf. Bring to a boil.
5. Reduce heat to low, cover partially, and simmer for 25-30 minutes until lentils are tender but not mushy.
6. Remove bay leaves. Stir in lemon juice, salt, and pepper.
7. Taste and adjust seasoning—the lemon should brighten without overwhelming.
8. Serve hot in ceramic bowls, drizzled with olive oil and garnished with parsley.

Why This Heals

Lentils are a powerhouse legume containing 18g of protein and 16g of fiber per cup, making them exceptional for blood sugar regulation and sustained energy. They're rich in folate, iron, and magnesium—nutrients crucial for energy production, red blood cell formation, and stress management.

The resistant starch in lentils acts as a prebiotic, feeding beneficial gut bacteria and reducing inflammation in the digestive tract.

Cumin and coriander are warming spices that aid digestion and reduce bloating. The lemon juice not only adds brightness but also enhances iron absorption from the lentils.

This soup is particularly grounding during autumn, providing steady energy without heaviness.

Alma's Tip

This is comfort in a bowl. The key is the lemon at the end—it wakes up all the earthy flavors and makes the soup sing. If you're making this for the week, keep the lemon separate and add it fresh to each serving. And always, always finish with good olive oil. It's not optional.

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Preview: First 3 Days of the Autumn Plan

Here's what the first three days look like. This is the actual plan—these are the meals you'll be making.

Day 1 – Return to Simplicity

Theme: Ground yourself with clean energy and warmth

Breakfast: Greek yogurt with raw honey, walnuts, and sliced pear
​Lunch: Chickpea salad with parsley, red onion, olive oil, and lemon
​Dinner: Baked trout with herbs and roasted root vegetables

Day 2 – Earth & Olive

Theme: Grounding foods that bring calm fullness and strength

Breakfast: Whole-grain toast with mashed avocado, olive oil drizzle, and cracked pepper
​Lunch: Lentil soup with carrots, celery, and lemon (recipe above)
​Dinner: Grilled eggplant and zucchini with feta, oregano, and barley

Day 3 – Warm Coastal Air

Theme: Lighter meals that refresh the body, inspired by Greece and Southern Italy

Breakfast: Fresh figs, almonds, and a small espresso
​Lunch: Tomato and mozzarella salad with basil and olive oil
​Dinner: Pan-seared sardines with lemon and steamed greens

Each day builds on the one before. By Day 3, you'll feel lighter, your digestion will be smoother, and you'll start to understand how Mediterranean eating actually works.

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What's Coming: The Complete 7-Day Autumn Plan

The full plan continues through Day 7, with each day designed around a theme:

• Day 4 – The Farmer's Table: Comfort food from the land (including spanakopita)
• Day 5 – Gentle Detox: Light, cleansing meals for renewal
• Day 6 – Sea & Soil: Traditional balance of fish and legumes
• Day 7 – Slow Sunday: Cook slowly, eat joyfully (pasta, grilled vegetables with halloumi)

What you'll get when the plan is released:

• 21 complete recipes (every breakfast, lunch, and dinner)
• Each recipe includes: timing, servings, dietary tags, "Why This Heals" explanations, substitutions, make-ahead tips, and cooking advice
• Complete autumn grocery list organized by category (with quantities)
• Weekly prep strategy: what to do Sunday, what to prep mid-week, what to cook fresh
• Essential cookware guide (what to use, what to avoid)
• Hydration protocol and daily movement suggestions
• Adaptation guides for vegetarian, vegan, gluten-free, and dairy-free needs
• All recipes designed for 1-2 people (easily scaled up)

The focus: Gut health and reducing inflammation through real Mediterranean food. No processed ingredients, no shortcuts, no wellness gimmicks.

The season: Autumn—warming soups, roasted root vegetables, heartier greens, baked fish. Food that grounds you as the weather cools.

The plan will be sent to newsletter subscribers in the next issue. If you're not on the list yet, subscribe below.

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Why This Recipe Matters

I created this autumn plan because processed food made me feel terrible—bloated, tired, foggy. I switched to whole ingredients: olive oil, vegetables, legumes, fish, herbs. Within two weeks, my digestion improved. My energy stabilized. My thinking cleared.

No magic. No transformation story. Just food my body recognized and knew what to do with.

Make lentil soup this week. If it works for you—if you feel satisfied, if your digestion feels calmer, if the simplicity of it makes sense—then you'll want the full week.

The complete plan goes out to newsletter subscribers in the next issue.

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What's Next

Issue #3 will include the complete 7-Day Autumn Mediterranean Meal Plan—all 21 recipes, grocery lists, prep strategies, and everything you need to start.

It will also cover the Mediterranean pantry: what to keep, what to throw out, and the staples that make cooking easier (olive oil brands, dried goods, spices, and why you need good sea salt).

If you're not subscribed yet, now's the time. The plan goes out to subscribers only.

If you have questions about the lentil soup or want to know more about the plan, reply to this email. I read everything.

— Alma

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Not subscribed yet?
​Sign up here to get the complete 7-Day Autumn Plan in the next issue: https://almashealthycooking.com/freemealplan​

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“Healthy cooking isn’t about rules — it’s about remembering where food comes from.”
​ — Alma’s Kitchen Philosophy

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