Chef Jeff’s 7-Day Kickstart

Start here. One week of real food, with me.

Seven days of light, clean meals, simple habits, and a note from me every morning. No added sugar, no packaged junk, and nothing complicated. It’s the best way I know to begin.

Get the Kickstart See what’s inside

7days of menus

21recipes with photos

11guides

7mindset exercises

The 7-Day Kickstart bundle: eleven guides including the 7-day plan, recipe collection, shopping list, journal, and mindset exercises

Why start here?

Before you pick a plan, give your habits a fresh start.

Hi friends, Chef Jeff here! My goal at My Diet Chef is to help you find a way of eating that fits your life. But before you jump into a new plan, I like to take one week to hit pause. Seven days of real, fresh, light meals. No added sugar and no packaged, processed food, just good food that tastes great.

I’m with you the whole way. Every day has a theme, a short mindset exercise, and a kitchen trick from me, and I’ll email you each morning to keep you going. By Day 8, you’ll know a lot more about how you like to eat, and you’ll be ready to choose your next plan.

This is not a cleanse and not a crash diet. It’s good food, good habits, and me cooking right alongside you.

— Chef Jeff

Your week

Seven days, seven small wins

Each day has its own theme, a meal plan, a mindset exercise, and a tip from me.

Prep Day

Get ready

Clear the kitchen, shop from one list, and prep a few basics so Day 1 is easy.

Day 1

Fresh Start

Set your intention for the week and cook your first light, clean meals.

Day 2

Real Food

Read one label, and learn what real food looks like on your plate.

Day 3

Listen to Hunger

Check in with your hunger before you eat, and just notice.

Day 4

Slow Down

Eat one meal with no screens, and taste your food.

Day 5

Ride Out Cravings

A simple pause for the moments when they show up.

Day 6

Plan Ahead

Plan your next week, so your new habits stick.

Day 7

Celebrate and Choose Your Path

Look back, enjoy a celebration dinner, and look ahead.

How it works

From download to Day 8 in four steps

Prep Day

Clear the kitchen, shop from one list, and prep a few basics.

Cook your meals

Every meal has a recipe number, and the full recipe is in your Recipe Collection.

Check in each day

Do your mindset exercise, and take two minutes with your journal at night.

Choose what’s next

On Day 8, look back and pick the plan that fits your life.

Peek inside

Clear, friendly pages you’ll actually use

Real pages from the Kickstart, so you know exactly what you’re getting.

A day of the 7-Day Plan showing a note from Chef Jeff, the day's meals, a mindset exercise, and a kitchen trick — **A day at a glance**Your meals, a note from me, and one small exercise.

A recipe page for a chicken and vegetable soup with a photo, ingredients, steps, and nutrition — **Recipes with photos**Ingredients, steps, and calories, protein, carbs, and fat for each one.

The one-page shopping list for the week, sorted by store section — **One shopping list**Everything for the week, sorted by store section.

A taste of the food

Simple, clean meals that look as good as they taste

Every recipe in the Kickstart has a photo. Here are a few.

Quinoa Power Bowl with Tahini Lemon Dressing

Sheet-Pan Lemon Herb Salmon with Broccoli

Everything you get

11 guides, together in My Library

Welcome Guide

The rules of the week, your daily rhythm, and your Prep Day checklist

7-Day Plan

Every meal for every day, with a note from me and a kitchen trick

Recipe Collection

21 light, clean recipes with photos and nutrition estimates

Shopping List and Prep Day Guide

One list for the whole week and the game plan for your prep day

Daily Journal

Printable two-minute check-ins and a week wrap-up

Mindset Exercises

Seven short exercises, one for each day

Clean Kitchen Guide

What to set aside, how to read a label, and simple swaps

Quick Clean Meal Ideas

48 no-recipe ideas for when you want something fast

Cravings and Hard Moments Guide

My rescue plays for the tough times

Flavor Without Sugar

17 dressings, sauces, spice blends, and marinades

Day 8 and Beyond

How to keep your habits and choose your next plan

The rules of the week

Two simple rules

This is a one-week reset, not a ban. Coffee and tea are welcome.

What you’ll enjoy

Vegetables and fruit
Fish, chicken, turkey, and eggs
Beans, lentils, and whole grains like oats and quinoa
Nuts, seeds, olive oil, herbs, and spices
Plain yogurt, water, tea, and coffee

What we set aside for 7 days

Added sugar of any kind
Packaged, processed foods like chips, cookies, candy, and frozen meals
Soda and juice
Artificial sweeteners
Alcohol and fried fast food

A good fit if you want to…

Hit pause and reset your everyday habits
Cook simple, light meals for a week
Have a guide and a daily note along the way
Find out how you like to eat before choosing a plan

Talk to your doctor first if you…

Have diabetes or another health condition
Take any medication
Have a food allergy
Have a history of disordered eating
Are pregnant or breastfeeding, or are under 18 (this is not designed for you)

Where to go next

After Day 8, choose your plan

The Kickstart stands on its own. When you’re ready, I have four 28-day plans, each with daily menus, 38 recipes with photos, and a grocery list for every week.

Keto

Low-carb meals with the net carbs worked out for every day.

See the keto plan

High Protein

Hearty, protein-forward meals with calories and macros for every day.

See the high protein plan

Mediterranean

Vegetables, olive oil, whole grains, beans, and fish.

See the Mediterranean plan

Fiber and Gut Health

Beans, whole grains, fruit, and vegetables, building up gently.

See the fiber plan

Questions

Frequently asked questions

What do I get, and in what format?

You get 11 PDF guides: a Welcome Guide, a 7-Day Plan, a Recipe Collection with 21 recipes, a Shopping List and Prep Day Guide, a Daily Journal, Mindset Exercises, a Clean Kitchen Guide, Quick Clean Meal Ideas, a Cravings and Hard Moments Guide, Flavor Without Sugar, and Day 8 and Beyond. Access all 11 guides in My Library after purchase. Sign in with the email you used at checkout. This is a digital program, so nothing ships. The PDFs open on any phone, tablet, or computer, and you can print whatever you like.

Is this a cleanse or a diet?

No. It is a one-week reset for your habits. You cook real food, skip added sugar and packaged, processed food, and pay attention to how you eat. It is not a medical program, and I do not make promises about weight or health.

Will I lose weight?

I can't promise any results. Everyone is different. The goal of the week is to cook good food, build simple habits, and finish feeling good about how you ate.

How many calories are in the plan?

The menu averages about 1,700 calories a day, and days range from about 1,540 to 1,890. These are estimates, and not a recommendation for you. Your own needs depend on your size, activity, and health, so ask your doctor or a registered dietitian if you want a number made for you.

Will I hear from you during the week?

Yes. After you buy, you will get a short email from me on each morning of the 7 days, with the day's theme and a tip. Add jeff@mydietchef.com to your contacts so they land in your inbox.

What if I miss a day?

Pick up with the next day. You do not have to start over. Showing up is what counts.

Can I cook this for my family?

Yes. Most recipes make two servings, and you can double them. The second serving is also a great leftover lunch.

Do I need to buy a 28-day plan after?

No. The Kickstart stands on its own. If you want to keep going, Day 8 and Beyond helps you choose among my four 28-day plans: Keto, High Protein, Mediterranean, and Fiber and Gut Health.

Is this safe for me?

That depends on your health. The Kickstart is for general education and is not medical advice. It is not designed for children, teens, or anyone who is pregnant or breastfeeding. Talk to your doctor or a registered dietitian before you start if you have a health condition such as diabetes, take medication, have a food allergy, or have a history of disordered eating.

Ready to start?

Let’s cook together this week.

11 guides in your member library, and me beside you for seven days.

11 guides

7-Day Kickstart

$29

Seven days of real food, guided by Chef Jeff.

Welcome Guide and Prep Day checklist
7-Day Plan with a note from me every day
Recipe Collection: 21 recipes with photos
Shopping List and Prep Day Guide
Daily Journal and 7 Mindset Exercises
Clean Kitchen, Quick Meal Ideas, Cravings, and Flavor guides
Day 8 and Beyond: choose your next plan

Digital download. Nothing ships.

The 7-Day Kickstart is for general education and is not medical advice. It is not designed for children, teens, or anyone who is pregnant or breastfeeding. Nutrition numbers are estimates and vary by brand, portion, and preparation. Talk to your doctor or a registered dietitian before changing how you eat, especially if you have a health condition, a food allergy, a history of disordered eating, or take medication. We make no promises about weight or health results.