2025 Intensive Meal Plan

What you eat matters. Often times when you go away on a retreat or event you eat, frankly like shit. You stay up late, get up early. And you leave that trip needing another retreat to make up for it.

Rested, Connected, Fueled.

That should be the goal, and when it comes to giving yourself what you legitimately need it doesn’t just stop at your spiritual or relational life. It HAS to be body, mind and spirit. We know this intuitively but for how many of us does it fail to make it into consistent action.

Below you will find the meal plan we used on the March 2025 Intensive - a 5-day event of deep healing, release and renewal - body, mind and spirit. Guys said it was pretty good. We shopped in bulk so portions can be planned accordingly.

Men’s Retreat Meal Plan & Costco Grocery List

Meals: 3 breakfasts, 2 lunches, 4 dinners
Dietary Focus:

• Breakfast & Lunch: Keto (low-carb, high-fat, protein-rich)

• Dinners: Feast-style, whole-food focused, with 1 pescatarian/vegetarian meal

Meal Plan

Breakfasts (Keto)

1. Egg Scramble & Avocado (Eggs, sausage, cheese, peppers, onions, avocado)

2. Bacon, Eggs & Sautéed Greens (Bacon, eggs, spinach/kale, mushrooms)

3. Chia Pudding & Nut Butter with Berries (Chia seeds, almond milk, peanut butter, blueberries, almonds)

Lunches (Keto)

1. Chicken Caesar Salad Wraps (Rotisserie chicken, romaine, Parmesan, Caesar dressing, low-carb tortillas)

2. Grass-Fed Beef Lettuce Wraps (Ground beef, butter lettuce, shredded cheese, guacamole, salsa)

Dinners (Feast-Style)

1. Steak & Roasted Veggies (Ribeye steak, Brussels sprouts, asparagus, garlic butter)

2. Ahi Tuna Poke Bowls (Sushi-grade tuna, cauliflower rice, avocado, cucumbers, edamame, sesame seeds, ponzu sauce)

3. BBQ Chicken Thighs & Loaded Sweet Potatoes (Organic chicken thighs, sweet potatoes, sour cream, chives, cheese, bacon crumbles)

4. Burgers & Grilled Vegetables (Grass-fed beef patties, mushrooms, zucchini, bell peppers, cheddar, lettuce wraps, buns for optional carb version)

For lunches and dinners we also served a basic mixed green salad with this salad dressing:

Classic Balsamic Vinaigrette

• ½ cup olive oil

• 3 tbsp balsamic vinegar

• 1 tbsp apple cider vinegar

• 1 tsp Dijon mustard (optional, for extra emulsification)

• 1 tsp honey or maple syrup (optional, for balance)

• 1 garlic clove, minced (or ½ tsp garlic powder)

• ½ tsp salt

• ¼ tsp black pepper

• ½ tsp dried oregano or Italian seasoning

Snacks

• Mixed nuts (almonds, walnuts, macadamia)

• String cheese

• Hard-boiled eggs

• Beef jerky

• Dark chocolate (85% or higher)

Costco Grocery List (Organized by Section)

1. Produce Section

• Avocados (6-pack)

• Brussels sprouts (2 lb)

• Asparagus (2 lb)

• Bell peppers (6-pack)

• Cucumbers (3-pack)

• Butter lettuce (2-pack)

• Romaine lettuce (6-pack)

• Baby spinach/kale mix (1 large clamshell)

• Sweet potatoes (5 lb)

• Onions (3 lb bag)

• Mushrooms (2 lb)

• Blueberries (2 lb)

• Edamame (frozen)

• Garlic (1 bulk bag)

• Chives (small fresh bunch)

2. Meat & Seafood

• Ribeye steaks (Costco 2-pack, ~4 lb total)

• Grass-fed ground beef (6 lb pack)

• Organic chicken thighs (8-pack)

• Rotisserie chicken (2 whole chickens)

• Ahi tuna steaks (2 lb, sushi-grade)

• Bacon (2 lb)

• Breakfast sausage (2 lb)

3. Dairy & Eggs

• Organic eggs (24-count)

• Grass-fed butter (Kerrygold, 2-pack)

• Parmesan cheese (1 wedge)

• Cheddar cheese (block or pre-shredded)

• Sour cream (1 large tub)

• String cheese (24-pack)

4. Dry & Pantry Goods

• Chia seeds (large bag)

• Almond milk (unsweetened, 6-pack)

• Organic peanut butter (2-pack)

• Mixed nuts (almonds, walnuts, macadamia)

• Beef jerky (Kirkland or Chomps)

• Dark chocolate (85% or higher, 2 bars)

• Low-carb tortillas (for lunch wraps)

• Ponzu sauce (for poke bowls)

• Sesame seeds (small bag)

• Salsa (1 large jar)

• Guacamole (individual packs)

5. Frozen Foods

• Cauliflower rice (frozen, 5-pack)

6. Bread & Buns (Optional for non-keto eaters)

• Brioche buns (for burgers)

7. Drinks

• Sparkling water (LaCroix or Kirkland brand)

• Cold brew coffee (for convenience)

  • I love adding a bit of whole milk (I use raw milk from a local farm at home) and a half scoop of protein powder for an iced mocha in the morning.

This plan keeps meals nutrient-dense, simple to prepare, and focused on clean, whole foods while allowing for hearty, celebratory dinners.

Recipes & Cooking Directions

Meal Style: Keto for breakfast/lunch, feast-style dinners

Breakfasts (Keto)

1. Egg Scramble & Avocado

Ingredients:

• 24 eggs

• 2 lbs breakfast sausage

• 1 cup shredded cheddar cheese

• 2 bell peppers, diced

• 1 onion, diced

• 3 avocados, sliced

• Butter for cooking

• Salt & pepper

Directions:

1. Heat a large skillet over medium heat and cook the sausage until browned. Remove and set aside.

2. In the same skillet, sauté the bell peppers and onions until soft.

3. Whisk eggs in a bowl, season with salt & pepper, and pour into the skillet. Stir occasionally until cooked through.

4. Add the cooked sausage back in and mix well. Sprinkle with cheddar cheese.

5. Serve with sliced avocado on the side.

2. Bacon, Eggs & Sautéed Greens

Ingredients:

• 2 lbs bacon

• 24 eggs

• 1 large container baby spinach/kale mix

• 2 cups sliced mushrooms

• Butter for cooking

• Salt & pepper

Directions:

1. Cook bacon in a large skillet over medium heat until crispy. Remove and drain on paper towels.

2. In the same skillet, sauté mushrooms in bacon grease until soft. Add spinach/kale mix and cook until wilted.

3. In a separate pan, melt butter and fry or scramble eggs to preference.

4. Serve eggs with sautéed greens and crispy bacon.

3. Chia Pudding & Nut Butter with Berries

Ingredients:

• 3 cups chia seeds

• 6 cups unsweetened almond milk

• 2 tbsp vanilla extract

• 2 tsp cinnamon

• 3 cups blueberries

• 1 cup almond butter or peanut butter

• ½ cup sliced almonds

Directions:

1. In a large bowl, whisk together chia seeds, almond milk, vanilla extract, and cinnamon.

2. Cover and refrigerate overnight (or at least 3 hours) until it thickens.

3. Serve topped with blueberries, nut butter, and sliced almonds.

Lunches (Keto)

1. Chicken Caesar Salad Wraps

Ingredients:

• 2 rotisserie chickens, shredded

• 3 heads romaine lettuce, chopped

• 2 cups shredded Parmesan cheese

• 1 cup Caesar dressing

• 10 low-carb tortillas

Directions:

1. In a large bowl, mix shredded chicken, chopped romaine, Parmesan, and Caesar dressing.

2. Fill each tortilla with the mixture and wrap tightly.

3. Serve with extra dressing on the side.

2. Grass-Fed Beef Lettuce Wraps

Ingredients:

• 3 lbs grass-fed ground beef

• 1 tbsp salt

• 1 tbsp garlic powder

• 1 tbsp onion powder

• 1 tbsp chili powder

• 2 heads butter lettuce (for wraps)

• 2 cups shredded cheddar cheese

• 1 jar guacamole

• 1 jar salsa

Directions:

1. Cook ground beef in a skillet over medium heat until browned. Season with salt, garlic powder, onion powder, and chili powder.

2. Rinse and separate butter lettuce leaves.

3. Serve beef in lettuce wraps with shredded cheese, guacamole, and salsa.

Dinners (Feast-Style)

1. Ribeye Steak & Roasted Veggies

Ingredients:

• 6 ribeye steaks (each ~12 oz)

• 2 lbs Brussels sprouts, halved

• 2 lbs asparagus, trimmed

• 4 tbsp olive oil

• 4 tbsp butter

• 6 cloves garlic, minced

• Salt & pepper

Directions:

1. Preheat oven to 400°F. Toss Brussels sprouts and asparagus with olive oil, salt, and pepper. Roast for 20-25 minutes.

2. Heat a cast-iron skillet over high heat. Season steaks with salt & pepper.

3. Sear steaks for 2-3 minutes per side, then reduce heat to medium and cook another 3-5 minutes until desired doneness.

4. Melt butter and stir in minced garlic. Drizzle over steaks before serving.

2. Ahi Tuna Poke Bowls

Ingredients:

• 2 lbs sushi-grade ahi tuna, diced

• 5 cups cauliflower rice

• 3 avocados, diced

• 2 cucumbers, diced

• 2 cups edamame

• ¼ cup sesame seeds

• ½ cup ponzu sauce

Directions:

1. Cook cauliflower rice in a skillet over medium heat for 5 minutes, then set aside.

2. In a bowl, mix diced tuna, ponzu sauce, and sesame seeds. Let marinate for 10 minutes.

3. Assemble bowls: cauliflower rice as the base, then top with tuna, avocado, cucumber, and edamame.

3. BBQ Chicken Thighs & Loaded Sweet Potatoes

Ingredients:

• 8 lbs organic chicken thighs

• 2 tbsp smoked paprika

• 2 tbsp garlic powder

• 1 tbsp salt

• 1 tbsp black pepper

• 6 large sweet potatoes

• 1 cup sour cream

• 1 cup shredded cheddar

• 1 bunch chives, chopped

• ½ cup crumbled bacon

Directions:

1. Preheat oven to 400°F. Prick sweet potatoes with a fork and bake for 45 minutes.

2. Season chicken thighs with smoked paprika, garlic powder, salt, and pepper.

3. Grill or bake chicken at 375°F for 30-35 minutes.

4. Serve chicken with loaded sweet potatoes (topped with sour cream, cheese, chives, and bacon crumbles).

4. Burgers & Grilled Vegetables

Ingredients:

• 5 lbs grass-fed ground beef

• 2 tbsp salt

• 1 tbsp black pepper

• 1 tbsp garlic powder

• 1 lb mushrooms, sliced

• 3 zucchini, sliced

• 3 bell peppers, sliced

• 2 tbsp olive oil

• 10 brioche buns (optional for non-keto)

• 10 lettuce leaves (for keto option)

• 10 slices cheddar cheese

Directions:

1. Preheat grill to medium-high heat.

2. Form ground beef into 10 patties and season with salt, pepper, and garlic powder.

3. Grill burgers for ~5 minutes per side, adding cheese in the last minute.

4. Toss mushrooms, zucchini, and bell peppers with olive oil and grill for 5-7 minutes.

5. Serve burgers in lettuce wraps or on brioche buns with grilled veggies.

You can make many of these meal plans on your own using the latest AI tools or you can come back here to find new meal plans we have created in the future.