The nitric oxide kitchen
Seven days of omnivore meals and signature salads, built to feed both of your body's nitric oxide pathways. Real food, full recipes, one shopping list.
- 21 full recipes: breakfast, lunch and dinner for 7 days
- 7 signature salads, each built around high-nitrate greens
- The nitric oxide food guide: what to put in your basket
- One shopping list for the whole week, with leftovers planned in
- A 7-day habit tracker, and how to test your levels on day 1 and day 8
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By around 40, most adults make roughly half the nitric oxide they did at 20.
Breakfast, lunch and dinner for seven days, all omnivore.
One signature salad a day, your daily dose from the garden.
A saliva strip shows your levels before and after the week.
A salad a day, built for your vessels.
Every day of the plan centres on one salad that feeds both nitric oxide pathways. Have it with lunch or dinner.
The ruby rocket salad
Roast beetroot, rocket, orange, walnuts, goat's cheese and pomegranate.
Green goddess crunch
Cos, celery, rocket and avocado with a herb yoghurt dressing.
Watermelon, rocket & mint
Nature's richest source of L-citrulline, with feta and pumpkin seeds.
Radish, fennel & citrus
Crisp radish, shaved fennel, grapefruit, orange and pistachios.
Beetroot & ginger slaw
Raw beetroot, red cabbage, apple and a ginger lime dressing.
The nitric power bowl
Kale, rocket, edamame, pomegranate and lemon tahini.
Seven days, both pathways.
Ultimate 4 every morning and BOOST with breakfast. Full recipes for every meal are in the free PDF.
| Day | Breakfast | Lunch | Dinner | Signature salad |
|---|---|---|---|---|
| Day 1 | Ruby BOOST smoothie | Lemon chicken & rocket wraps | Garlic salmon, greens & quinoa | Ruby rocket |
| Day 2 | Spinach, feta & tomato omelette | Tuna, white bean & celery bowl | Turkey meatballs, garlic tomato | Green goddess crunch |
| Day 3 | Cacao pomegranate oats | Prawn & avocado lettuce cups | Lamb cutlets & garlic silverbeet | Watermelon, rocket & mint |
| Day 4 | Smoked salmon & egg toast | Chicken, lentil & roast veg bowl | Beef, broccoli & bok choy | Radish, fennel & citrus |
| Day 5 | Green shakshuka | Beetroot hummus plate | Garlic prawn & rocket spaghetti | Spinach, strawberry & walnut |
| Day 6 | Green BOOST smoothie | Sardines on rye, herby celery | Barramundi & salsa verde | Beetroot & ginger slaw |
| Day 7 | Buckwheat pancakes & berries | Turkey, slaw & hummus pitas | Lemon & garlic roast chicken | Nitric power bowl |
Leftovers are planned in: day 1's beetroot becomes day 5's hummus, and day 6's slaw becomes day 7's lunch. Get the full recipes →
One molecule, everywhere.
Nitric oxide tells your blood vessels to relax and widen, so blood, oxygen and nutrients reach every tissue. It sits underneath healthy circulation, steady energy, blood pressure within the normal range, recovery and focus.
Production falls as we age, but it responds quickly to what's on your plate. Your body makes it two ways, and this plan feeds both every day.
Everything for the week, in one plan.
Written so the whole household can enjoy it. Recipes serve two unless noted, and leftovers roll into the next day's lunch.
Why it matters
What nitric oxide does, why it falls with age, and the two pathways food feeds.
The food guide
The top nitrate, amino acid and protective foods, rated and explained.
Your daily rhythm
What to eat and when, three kitchen rules, and how to test on day 1 and day 8.
7 days of recipes
Breakfast, lunch, dinner and a signature salad every day, with why each one works.
Week at a glance
The whole plan on one page, ready for the fridge door.
Shopping list
One printable list for the week, grouped by aisle.
Beyond the plate
Simple daily habits that protect the nitric oxide you make.
7-day tracker
Tick off each habit and record your before and after strip results.
Food first. Then make it every day.
Nobody eats perfectly seven days a week. These two formulas sit underneath the plan so your levels are supported on the busy days too.
Ultimate 4
Both pathways in one scoop: 1,620 mg of L-citrulline plus beetroot and rocket for dietary nitrate, protected by vitamin C, glycine, taurine, hibiscus and magnesium. One scoop in water each morning.
Discover Ultimate 4 →
BOOST
Complete greens and mushroom nutrition in a form your body can use: spirulina, chlorella, wheatgrass and moringa, plus seven medicinal mushrooms. Supports healthy energy and focus. One serve with breakfast.
Discover BOOST →Get both in the Heart & Energy Bundle and save.
Test on day 1, follow the week, and test again on day 8. Seeing your own result change is the best motivation there is. Don't guess. Test.
Jeff Butterworth N.D · Specialist Naturopath
Seven days. Both pathways.
Twenty-one recipes, seven signature salads and one shopping list to feed your nitric oxide, starting this week.
Get my free meal plan