What it contains

Part I — The Kitchen System (pp. 6–9). The two-hour Sunday minute-by-minute, a complete pantry, a 12-preparation preservation and freezing chart, and the five-box formula for assembling a dish without opening any recipes.

Part II — 40 Recipes (pp. 11–30). 8 breakfasts, 10 lunches, 8 dinners, 6 snacks and spreads, 4 ferments and basics, 4 sweets. Each with real time, servings, plant count, and its "why it works".

Part III — Planning (pp. 32–37). Four weeks of pre-made menus citing recipes by number, four shopping lists ordered by supermarket section, and a printable weekly planner.

Part IV — Troubleshooting (pp. 39–42). Substitutions for seven diet types, the 15 most frequent kitchen mistakes with their fixes, and indexes by ingredient and by available time.