Sunrise
Morning Nourish Bowl
Banana, papaya, soaked chia, toasted coconut flakes, mint lime drizzle.
Hydration 12 oz
Mood: Irie
Daily Planner
Map your Ital plates & hydration
Today's rotation: --
Today's plan
Tap each block to log meals or swap recipes.
Midday
Callaloo Citrus Wraps
Callaloo, avocado, grated carrot, lime tahini, sprouted wraps.
Hydration goal 24 oz
Prep 15 min
Evening
Breadfruit Glow Bowl
Roasted breadfruit, ackee, kale pesto, toasted pumpkin seeds, sorrel reduction.
Hydration 16 oz
Mood intention: Calm
Pantry Checklist
Keep essentials within reach
Use the checklist before weekly shop or for community potlucks. Ital staples are tagged in the marketplace for quick refills.
Fresh & Green
- • Callaloo bunches
- • Pak choi / bok choy
- • Scotch bonnet (fresh)
- • Breadfruit & green banana
Roots & Grains
- • Cassava & yam
- • Quinoa, spelt, millet
- • Gungo peas & red peas
- • Natural coconut milk
Flavor & Healing
- • Thyme, pimento, ginger
- • Turmeric roots
- • Fresh herbs & sprouts
- • Sorrel petals & cinnamon
Add items to your marketplace cart or share the list with your accountability pod.
Community Highlights
Recipes rising from the tribe
Save, remix, and celebrate Ital creativity. Coaches review submissions weekly to feature in live classes.
Kingston Chapter
Sunrise Soursop Smoothie
Soursop, coconut water, crushed ice, lime zest, nutmeg dusting.
- • Coach review: approved
- • Marketplace bundle available
- • Pair with Sunrise Breath class
Toronto Crew
Roots Revival Soup
Carrot, pumpkin, coconut cream, ginger, roasted chickpeas.
- • Includes slow cooker variation
- • Add-on spice pack in marketplace
- • Streak bonus when logged
London Family
Groundation Grain Bowl
Spelt, roasted plantain, kale, beet relish, herbs, citrus dressing.
- • Includes mindfulness blessing
- • Syncs with Program Week 2
- • Voice note instructions attached
Coach Tips
Stay inspired between meals
Get weekly Ital cooking playlists, meal-prep checklists, and affirmations to keep your kitchen vibing.