Caribbean Comfort, Lighter
The food that tastes like home, cooked a little kinder to your heart — baked jerk chicken, rice and peas with more fiber, stewed fish, callaloo. Same flavor, less of the fat and salt.
Your progress
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Day 1
Breakfast
Saltfish & callaloo with ground provision
soaked saltfish · callaloo · onion · tomato · boiled green banana
Soak the saltfish longer to pull out the salt.
Lunch
Brown stew chicken (skin off) with salad
chicken (skin off) · browning · thyme · scallion · mixed greens
Dinner
Baked jerk chicken with rice & peas (lighter)
chicken · jerk seasoning · brown rice · kidney beans · light coconut milk
Day 2
Breakfast
Oats porridge with cinnamon & nutmeg
oats · low-fat milk · cinnamon · nutmeg · banana
Lunch
Stewed peas with a small piece of lean meat
gungo or red peas · lean beef (small amount) · thyme · garlic · rice
Dinner
Steamed fish with okra & provisions
whole fish or fillet · okra · tomato · onion · boiled dasheen
Day 3
Breakfast
Ackee & tomato with whole-grain bread
ackee · tomato · onion · whole-grain bread
Lunch
Curry chickpea (channa) with rice
canned chickpeas · curry powder · onion · garlic · brown rice
Dinner
Pepper-pot style greens with baked chicken
callaloo or spinach · baked chicken · scallion · thyme
Day 4
Breakfast
Cornmeal porridge (less sugar)
cornmeal · low-fat milk · cinnamon · vanilla
Lunch
Lentil & pumpkin stew with rice
lentils · pumpkin · onion · garlic · rice
Dinner
Baked fish with bammy & steamed veg
fish fillet · bammy · steamed mixed veg · lemon
Day 5
Breakfast
Fruit plate & boiled egg
mango or papaya · banana · boiled egg
Lunch
Leftover stew + side salad
yesterday's stew · lettuce · tomato · lime
Dinner
Stir-fried veg with shrimp & brown rice
frozen veg · shrimp · garlic · ginger · brown rice
This is education, not medical advice. Heart of the Block helps you learn and make everyday choices — it can’t diagnose, treat, or replace your doctor. Never start, stop, or change any medication based on what you see here. For anything about your health, talk to a licensed healthcare provider.