136yr Diet

Warning: Before starting any diet or eating plan, consult your doctor first.

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Diet summary

We have studied longevity since 1993, and studied the lifestyles of several people who lived over 100years.

Lesson we learned.

  1. the Lacto-Ovo-Vegetarian and Omnivore diets are the most effective. We have added vegetarian meals just for variety.
  2. A variety of foods adds more value.
  3. Everything must have a balance. Too much weight lifting leads to wrist, hand, and back problems. Too much running leads to ankle, knee, foot, and hip problems, yet exercise extends your lifespan. Iron is needed for the cells in your body to breathe, yet too much is poisonous and can kill you. Everything must be in balance.
  4. Fasting helps to clean out waste products in the body. It’s like servicing your vehicle.
  5. Fats and oils help with absorption, so low-fat and no-fat foods are not always healthy, as you can not absorb all the nutrition.
  6. It does not help eating tons of food, but you do not absorb all the vitamins and minerals.
  7. Vitamin C, D, zinc, and selenium are very effective. In some of our case studies, people who had the seasonal flu every year only had symptoms for a single day after adding Vitamin C, D, Zinc, and Selenium supplements to their bi-daily regimen.
  8. Vitamin K2 was found in most diets of people who lived over 120 years.
  9. We have found that people over 50 who take collagen supplements can look up to 10yrs younger.
  10. It is wise to remember that the body is made out of Calcium, Protein, Iron, and collagen.
  11. What you do not use, you will lose over time.
  12. Your mindset can kill your body.

136-year Diet Balance is everything. Service goes a long way. It’s not what you eat, it’s the service, compounds, balance, activity, and faith.

Compound F

Compound F is for women older than 12years of age. Compound F differs from compound M as it helps the body to produce female hormones, as dictated by your own biology. Compound F is not currently on the market. Purchase a set of supplements that contains the following:

Amino acids: Glycine, Glutamine, Arginine, Methionine, Leucine
Nutrient: Choline
Fatty Acids: Omega 3, Omega 6
Vitamins and Minerals: Vitamin D, Magnesium, Beta Carotene, Folic Acid (B9), Biotin, Vitamin K2, B vitamins (B1, B2, B3, B5, B6, B12), Vitamin D3, Zinc
Vitamin C: 1000mg Ascorbic Acid (Vitamin C)
Thyroid: Selenium, Iodine
Building blocks: Calcium (Bone), Iron (Blood), collagen peptides (Skin), Protein (Organs and muscle)

Do not exceed the recommended daily dose. Only take Compound F after a meal. Consult a doctor before using.

Compound M

Compound M is for men older than 20years of age. Compound M should be used once a week; use Compound B the remainder of the week. Compound M helps to body to produce normal levels of male hormones. It’s mostly experienced physically by older men, men with low sperm counts, and men that cum early during sex, because it helps to bring the male hormone back to the body’s natural hormone level. Excessive use of Compound M can damage your digestive system. Compound M is not currently on the market. Purchase a set of supplements that contains the following:

Extract: Tribulus Terrestris Extract
Nutrient: Choline
Fatty Acids: Omega 3, Omega 6
Vitamins and Minerals: Vitamin D, Magnesium, Beta Carotene, Folic Acid (B9), Biotin, Vitamin K2, B vitamins (B1, B2, B3, B5, B6, B12), Vitamin D3, Zinc
Vitamin C: 1000mg Ascorbic Acid (Vitamin C)
Thyroid: Selenium, Iodine
Building blocks: Calcium (Bone), Iron (Blood), collagen peptides (Skin), Protein (Organs and muscle)

Do not exceed the recommended daily dose. Only take Compound M after a meal. Consult a doctor before using.

Compound B

Compound B is for men older than 13years of age and women older than 12years of age. Compound B helps to keep the body healthy and boosts the immune system during increment fasting, and must be taken after your daily meal. Compound B supports muscle tissue, brain health, immune system, cell growth, skin health, skeletal health, Heart health, and body function. Compound B is not currently on the market. Purchase a set of supplements that contains the following:

Amino Acid: Leucine, isoleucine, and valine
Nutrient: Choline
Fatty Acids: Omega 3, Omega 6
Vitamins and Minerals: Vitamin D, Magnesium, Beta Carotene, Folic Acid (B9), Biotin, Vitamin K2, B vitamins (B1, B2, B3, B5, B6, B12), Vitamin D3, Zinc, and copper.
Vitamin C: 1000mg Ascorbic Acid (Vitamin C)
Thyroid: Selenium, Iodine
Building blocks: Calcium (Bone), Iron (Blood), collagen peptides (Skin), Protein (Organs and muscle)

Do not exceed the recommended daily dose. Only take Compound B after a meal. Consult a doctor before using.

Ezekiel Bread Recipe

Servings: 2 loaves (approx. 24 slices)
Prep Time: 30 minutes (plus 12–24 hours for sprouting)
Cook Time: 45–50 minutes
Total Time: ~2 days (due to sprouting)Ingredients

  • Grains and Legumes (organic, if possible):
    • 2 cups wheat berries (hard red or white wheat)
    • 1 cup spelt berries
    • ½ cup barley
    • ½ cup millet
    • ¼ cup green lentils
    • ¼ cup red kidney beans
    • ¼ cup chickpeas
  • Wet Ingredients:
    • 4 cups warm water (100–110°F / 38–43°C, for dough)
    • ½ cup olive oil (or avocado oil, for healthy fats aligning with omega-3/6 goals)
    • ¼ cup honey or maple syrup (for slight sweetness and yeast activation)
  • Other:
    • 2½ tbsp active dry yeast
    • 1½ tbsp sea salt
    • 1 tbsp apple cider vinegar (aids sprouting and digestion)
  • Optional Add-Ins (to enhance nutrient alignment with your plan):
    • 1 tbsp ground flaxseeds (for omega-3s)
    • 1 tsp chia seeds (for fiber and calcium)
    • 1 tbsp sesame seeds (for zinc and selenium)

Equipment

  • Large mixing bowls
  • Sprouting jars or cheesecloth
  • Food processor or grain mill (optional, for grinding sprouted grains)
  • Stand mixer with dough hook (optional, for kneading)
  • Two 9×5-inch loaf pans
  • Thermometer (for water temperature)

Instructions

  1. Sprout the Grains and Legumes (12–24 hours):
    • Rinse wheat, spelt, barley, millet, lentils, kidney beans, and chickpeas thoroughly.
    • Place each in separate sprouting jars or bowls, cover with water, and add ½ tsp apple cider vinegar per jar to prevent mold.
    • Soak for 8–12 hours, then drain and rinse.
    • Spread grains/legumes in jars or on trays covered with cheesecloth. Rinse and drain every 8–12 hours until small sprouts (1–2mm) appear (12–24 hours). Keep at room temperature, away from direct sunlight.
    • Note: Sprouting enhances nutrient bioavailability (e.g., iron, zinc) and reduces anti-nutrients like phytic acid, aligning with your plan’s focus on nutrient absorption.
  2. Prepare the Dough:
    • Once sprouted, pulse grains and legumes in a food processor (in batches) or use a grain mill to create a coarse, wet flour. It should be slightly gritty but cohesive.
    • In a large bowl or stand mixer, dissolve yeast in 4 cups warm water (100–110°F). Add honey/maple syrup and let sit for 5–10 minutes until foamy.
    • Add sprouted grain-legume flour, olive oil, sea salt, and optional seeds (flax, chia, sesame). Mix until a sticky dough forms. The dough will be wetter than traditional bread dough due to the sprouted grains.
  3. Knead the Dough:
    • Knead by hand on a lightly floured surface for 8–10 minutes or use a stand mixer with a dough hook for 5–7 minutes. The dough should be smooth but slightly sticky.
    • If too wet, add 1–2 tbsp spelt or wheat flour sparingly to avoid denseness.
  4. First Rise:
    • Place dough in a lightly oiled bowl, cover with a damp cloth, and let rise in a warm place (75–85°F / 24–29°C) for 1–2 hours until doubled in size. Sprouted grain dough rises more slowly than regular dough, so be patient.
  5. Shape and Second Rise:
    • Punch down the dough and divide into two equal portions.
    • Shape into loaves and place in greased 9×5-inch loaf pans.
    • Cover and let rise for another 45–60 minutes until slightly puffed.
  6. Bake:
    • Preheat oven to 350°F (175°C).
    • Bake loaves for 45–50 minutes, or until golden brown and internal temperature reaches 190–200°F (88–93°C). The bread should sound hollow when tapped.
    • Optional: Brush tops with olive oil during the last 5 minutes for a softer crust.
  7. Cool and Store:
    • Remove loaves from pans and cool on a wire rack for at least 1 hour before slicing.
    • Store in an airtight container at room temperature for 3–5 days, refrigerate for up to 10 days, or freeze slices for up to 3 months. Since it lacks preservatives, it’s best consumed fresh or frozen.

Nutritional Profile (Per Slice, ~1/12 of a loaf)

  • Calories: ~120–150 kcal
  • Protein: ~5–7g (complete protein from grain-legume combo, supporting Compound B’s amino acid focus)
  • Carbs: ~20–25g (complex carbs for sustained energy)
  • Fat: ~3–5g (healthy fats from olive oil/seeds, aligning with omega-3/6 goals)
  • Fiber: ~3–4g (supports digestion, per your plan’s 6–18g/meal target)
  • Micronutrients: High in iron, zinc, magnesium, B vitamins (from sprouted grains), and vitamin E (from olive oil).

Nicotine

New Health Advisor outlines 11 potential health benefits of nicotine when used outside of cigarette smoking, emphasizing safer delivery methods like gums, patches, or inhalers. Key benefits include:

  1. Neurotransmitter Boost: Nicotine mimics acetylcholine, increasing dopamine, serotonin, and acetylcholine levels, enhancing cognitive functions like memory and focus.
  2. Antidepressant Effects: By acting on nicotinic receptors, nicotine may reduce stress, improve mood, and is sometimes prescribed as an antidepressant.
  3. Neuroprotection: Studies suggest nicotine may protect neurons from degeneration, potentially benefiting brain health.
  4. Schizophrenia Management: Nicotine may improve cognitive issues in schizophrenia, enhancing memory and mental stability.
  5. ADHD Support: Research indicates nicotine can improve concentration and reduce reaction time in ADHD patients.
  6. Alzheimer’s Benefits: Nicotine may enhance attention, vigilance, and recognition in Alzheimer’s patients.
  7. Weight and Insulin Control: Nicotine reduces appetite and may improve blood sugar levels and insulin sensitivity.
  8. Brain Wave Modulation: Nicotine promotes alpha brain waves, linked to relaxation, potentially countering stress-related beta waves.
  9. Parkinson’s Disease: Lower Parkinson’s incidence in smokers is linked to nicotine, which may reduce symptoms.
  10. Gut Health: Nicotine may prevent ulcerative colitis, increase digestive secretions, and aid bowel movement.
  11. Tissue Repair: Topical nicotine can stimulate tissue growth and blood flow, aiding wound healing.

Nicotine is highly addictive. Consult your healthcare professional before use. The diet only has it on Sunday in some months, to avoid addiction.

Dark Cocoa

Healthline outlines seven evidence-based health benefits of dark chocolate, specifically varieties with at least 70% cocoa, consumed in moderation. Here’s a summary:

  1. Rich in Nutrients: Dark chocolate is high in fiber, iron, magnesium, copper, manganese, and other minerals, supporting overall health.
  2. Powerful Antioxidants: Contains flavonoids and polyphenols, which neutralize free radicals, reducing oxidative stress and inflammation.
  3. Improved Heart Health: Flavonoids may lower blood pressure, improve blood flow, and reduce LDL cholesterol oxidation, decreasing heart disease risk.
  4. Better Skin Health: Antioxidants protect skin from UV damage and improve hydration, potentially reducing aging signs.
  5. Enhanced Brain Function: Cocoa flavanols boost cognitive performance, memory, and attention by improving blood flow to the brain.
  6. Reduced Inflammation: Dark chocolate’s anti-inflammatory compounds may lower chronic disease risk.
  7. Improved Mood: Cocoa may increase serotonin and dopamine, potentially enhancing mood and reducing stress.

Consult your healthcare professional before use.

Methylene blue

Summary of Harvard Health Article on Methylene Blue

  • What It Is: Methylene blue is a synthetic blue dye used medically to treat methemoglobinemia (a blood disorder reducing oxygen delivery), cyanide poisoning, and carbon monoxide poisoning. It’s also being researched for potential benefits in neurodegenerative diseases (e.g., Alzheimer’s, Parkinson’s) and mood disorders due to its effects on mitochondrial function and neuroprotection.
  • Medical Uses: Primarily prescribed for methemoglobinemia, methylene blue enhances cellular energy production by improving mitochondrial function and acts as an antioxidant at low doses. It may improve brain blood flow, potentially aiding memory, focus, and mood. Emerging research explores its use for Alzheimer’s, Parkinson’s, and depression, but evidence is preliminary.
  • Methylene Blue for the Masses? (Public Interest and Anti-Aging Claims):
    • Growing Popularity: As interest in anti-aging and healthspan-enhancing products grows, methylene blue has gained traction alongside vitamins, herbs, and nootropics (“smart drugs”). Advocates claim it can:
      • Slow aging by protecting mitochondria, the cellular “powerhouses” that weaken with age.
      • Enhance memory, improve mood, and sharpen focus.
      • Prevent cancer and reduce the risk of neurological disorders like Alzheimer’s.
    • Evidence Gaps: These proposed benefits are largely inconclusive, with limited clinical data supporting its use for anti-aging or cognitive enhancement in healthy individuals. Its mitochondrial-protective properties show promise, but robust human studies are lacking.
  • Risks and Side Effects: At high doses, methylene blue can cause serious side effects, including serotonin syndrome (especially with SSRIs or MAOIs), agitation, nausea, high blood pressure, or confusion. It may interact with antidepressants, anesthetics, or other medications, posing risks for those with kidney/liver issues or G6PD deficiency. Pregnant or breastfeeding individuals should avoid it.
  • Availability and Regulation: Available by prescription for specific conditions (e.g., as injections, tablets, or solutions), but off-label or compounded forms (e.g., supplements) lack FDA regulation, increasing risks of contamination or improper dosing. The diet plan’s “1 drop in 330ml water” lacks dosage specificity, making safety uncertain without concentration details.
  • Additional FAQ Insights:
    • Dosage: Medical doses (e.g., 1–2 mg/kg for methemoglobinemia) are tightly controlled, but no standard exists for off-label uses like cognitive enhancement or anti-aging, making the diet plan’s dosing vague and potentially risky.
    • Forms: Available in medical-grade injections, tablets, or solutions, but over-the-counter supplements are poorly regulated.
    • Contraindications: Avoid with certain medications (e.g., SSRIs, MAOIs) due to serotonin syndrome risk, and in pregnancy or breastfeeding.
    • Research Gaps: Long-term safety for healthy individuals is unknown, and most studies are in early stages, focusing on specific medical conditions rather than general wellness.
  • Caution: The article strongly recommends consulting a doctor before using methylene blue, especially for non-approved uses, due to potential drug interactions, side effects, and insufficient evidence for anti-aging or cognitive benefits in healthy people.

Coffee

Johns Hopkins Medicine’s article outlines nine health benefits of drinking coffee in moderation, supported by scientific research. Here’s a summary.

  • 1. Boosts Energy and Brain Function: Coffee’s caffeine increases alertness, focus, and reaction time by stimulating the central nervous system, aiding productivity.
  • 2. Enhances Physical Performance: Caffeine boosts adrenaline, improving exercise performance, which aligns with the diet plan’s exercise schedule (e.g., sprinting, weight training).
  • 3. Supports Weight Management: Coffee may increase metabolism and fat burning, helping maintain a healthy weight, relevant to the plan’s “Build” and “Clean” months.
  • 4. Reduces Type 2 Diabetes Risk: Studies link moderate coffee consumption to lower risk of type 2 diabetes due to antioxidants and minerals like magnesium, supporting the plan’s nutrient focus.
  • 5. Protects Liver Health: Coffee is associated with a lower risk of liver diseases (e.g., cirrhosis, fatty liver), complementing the diet’s liver-supporting nutrients like choline.
  • 6. Promotes Heart Health: Moderate coffee intake may reduce heart disease risk by improving blood vessel function, aligning with the plan’s omega-3 and antioxidant-rich foods.
  • 7. Lowers Depression Risk: Coffee’s psychoactive compounds may boost mood and reduce depression risk, supporting the plan’s hormonal and mental health goals.
  • 8. May Reduce Cancer Risk: Some studies suggest coffee lowers the risk of liver and endometrial cancers, possibly due to antioxidants, complementing the plan’s nutrient-dense meals.
  • 9. Increases Longevity: Regular coffee consumption is linked to a lower risk of premature death, potentially supporting the diet plan’s “136-year program” longevity focus.

136-year program

January March May July November

Clean

Sunday Meals

Between 05:00-06:00

Drink 330ml of distilled water with 1 teaspoon of lemon juice.

Between 07:00-10:00

Drink 330ml of distilled water.

Between 12:00-13:00

Drink 330ml of distilled water.

Between 16:00-17:00

Ezekiel bread and avocado. Drink 330ml of distilled water. After eating, take Compound F if you are female, or Compound M if you are male.

Between 18:00-19:00

Select one of the following

Vegetarian

Recipe: Six-Bean Veggie Bowl with Ezekiel Bread

Servings: 1
Prep Time: 15 minutes
Cook Time: 30 minutes (assuming pre-cooked beans)
Total Time: ~45 minutes

Ingredients

  • Bean Blend (6 commonly found beans, cooked or canned, rinsed):
    • 2 tbsp black beans (~30g)
    • 2 tbsp kidney beans (~30g)
    • 2 tbsp chickpeas (~30g)
    • 2 tbsp pinto beans (~30g)
    • 2 tbsp navy beans (~30g)
    • 2 tbsp green lentils (~30g)
    • Total: ~180g beans (1 cup cooked)
  • Vegetables:
    • 1 cup kale, chopped (~67g, for calcium and vitamin C)
    • ½ cup sweet potato, diced (~100g, for carbs and potassium)
    • ¼ cup red bell pepper, diced (~30g, for vitamin C)
  • Healthy Fats:
    • ½ small avocado (~50g, for monounsaturated fats)
    • 1 tsp olive oil (~5g, for cooking and omega-6 alignment)
  • Protein and B12 Boost:
    • 1 tbsp nutritional yeast (for B12 and savory flavor)
    • ¾ cup fortified unsweetened almond milk (~180ml, for calcium and B12)
  • Carb Base:
    • 1 slice Ezekiel bread (~40g, from your recipe, for complex carbs and fiber)
  • Seasonings:
    • 1 tsp cumin
    • ½ tsp smoked paprika
    • ¼ tsp garlic powder
    • Salt and pepper to taste
    • 1 tsp lemon juice (for flavor and iron absorption)

Instructions

  1. Prep Ingredients:
    • If using dried beans, soak and cook them in advance (or use canned, rinsed beans to save time). Combine all beans in a bowl.
    • Dice sweet potato and bell pepper. Chop kale, removing tough stems.
  2. Cook Sweet Potato:
    • Preheat oven to 400°F (200°C). Toss diced sweet potato with ½ tsp olive oil, salt, and pepper. Roast on a baking sheet for 20–25 minutes until tender and slightly caramelized.
  3. Sauté Bean Mix:
    • In a skillet, heat ½ tsp olive oil over medium heat. Add bean blend, cumin, smoked paprika, and garlic powder. Sauté for 5–7 minutes until warmed through and fragrant.
    • Add kale and bell pepper, cooking for 2–3 minutes until kale wilts slightly. Stir in lemon juice to enhance iron absorption.
  4. Prepare Almond Milk Sauce:
    • In a small bowl, mix ¾ cup fortified almond milk with 1 tbsp nutritional yeast, a pinch of salt, and a dash of paprika. Warm gently in a saucepan or microwave (do not boil) to create a creamy, B12-rich sauce.
  5. Assemble Bowl:
    • Place roasted sweet potato and bean-kale mixture in a bowl. Top with ½ sliced avocado.
    • Pour warmed almond milk sauce over the bowl for creaminess and nutrient boost.
    • Serve with 1 slice toasted Ezekiel bread on the side.

Nutritional Profile (Approximate)

  • Calories: ~570 kcal
    • Beans (180g): ~230 kcal
    • Sweet potato (100g): ~90 kcal
    • Kale (67g): ~30 kcal
    • Bell pepper (30g): ~10 kcal
    • Avocado (50g): ~80 kcal
    • Olive oil (5g): ~40 kcal
    • Ezekiel bread (40g): ~80 kcal
    • Almond milk (180ml, fortified): ~30 kcal
  • Protein: ~30g
    • Beans: ~18g
    • Nutritional yeast: ~4g
    • Ezekiel bread: ~5g
    • Almond milk: ~2g
    • Kale: ~1g
  • Fat: ~25g (5g saturated)
    • Avocado: ~7g (mostly monounsaturated)
    • Olive oil: ~5g
    • Almond milk: ~2g
    • Ezekiel bread: ~3g
    • Beans/kale: ~3g
  • Carbs: ~60g (10g fiber)
    • Beans: ~30g (8g fiber)
    • Sweet potato: ~20g (2g fiber)
    • Ezekiel bread: ~8g
    • Kale/bell pepper: ~2g
  • Key Micronutrients:
    • Calcium: ~500mg (50% DV, from kale, fortified almond milk, aligning with Compounds F/M)
    • Vitamin B12: ~3µg (125% DV, from nutritional yeast, fortified almond milk, mimicking milk/cheese)
    • Iron: ~4mg (22% DV, from beans, kale, Ezekiel bread, boosted by lemon juice for absorption)
    • Potassium: ~900mg (19% DV, from sweet potato, beans, kale)
    • Vitamin C: ~50mg (56% DV, from kale, bell pepper, supports iron absorption)
    • Zinc: ~3mg

Lacto-Ovo-Vegetarian and Omnivore

2 boiled eggs, 1 baked potato, 20 g (0.705 ounces) of cheddar cheese, and 330ml of full cream milk.

Monday to Friday

Between 05:00-06:00

Drink 330ml of distilled water with 1 teaspoon of lemon juice.

Between 09:00-10:00

Drink 330ml of distilled water.

Between 12:00-13:00

Drink 330ml of distilled water.

Between 16:00-17:00

Ezekiel bread and avocado. Drink 330ml of distilled water. After eating, take Compound B.

Between 18:00-19:00

Select one of the following

Vegetarian

Recipe: Six-Bean Veggie Bowl with Ezekiel BreadServings: 1
Prep Time: 15 minutes
Cook Time: 30 minutes (assuming pre-cooked beans)
Total Time: ~45 minutesIngredients

  • Bean Blend (6 commonly found beans, cooked or canned, rinsed):
    • 2 tbsp black beans (~30g)
    • 2 tbsp kidney beans (~30g)
    • 2 tbsp chickpeas (~30g)
    • 2 tbsp pinto beans (~30g)
    • 2 tbsp navy beans (~30g)
    • 2 tbsp green lentils (~30g)
    • Total: ~180g beans (1 cup cooked)
  • Vegetables:
    • 1 cup kale, chopped (~67g, for calcium and vitamin C)
    • ½ cup sweet potato, diced (~100g, for carbs and potassium)
    • ¼ cup red bell pepper, diced (~30g, for vitamin C)
  • Healthy Fats:
    • ½ small avocado (~50g, for monounsaturated fats)
    • 1 tsp olive oil (~5g, for cooking and omega-6 alignment)
  • Protein and B12 Boost:
    • 1 tbsp nutritional yeast (for B12 and savory flavor)
    • ¾ cup fortified unsweetened almond milk (~180ml, for calcium and B12)
  • Carb Base:
    • 1 slice Ezekiel bread (~40g, from your recipe, for complex carbs and fiber)
  • Seasonings:
    • 1 tsp cumin
    • ½ tsp smoked paprika
    • ¼ tsp garlic powder
    • Salt and pepper to taste
    • 1 tsp lemon juice (for flavor and iron absorption)

Instructions

  1. Prep Ingredients:
    • If using dried beans, soak and cook them in advance (or use canned, rinsed beans to save time). Combine all beans in a bowl.
    • Dice sweet potato and bell pepper. Chop kale, removing tough stems.
  2. Cook Sweet Potato:
    • Preheat oven to 400°F (200°C). Toss diced sweet potato with ½ tsp olive oil, salt, and pepper. Roast on a baking sheet for 20–25 minutes until tender and slightly caramelized.
  3. Sauté Bean Mix:
    • In a skillet, heat ½ tsp olive oil over medium heat. Add bean blend, cumin, smoked paprika, and garlic powder. Sauté for 5–7 minutes until warmed through and fragrant.
    • Add kale and bell pepper, cooking for 2–3 minutes until kale wilts slightly. Stir in lemon juice to enhance iron absorption.
  4. Prepare Almond Milk Sauce:
    • In a small bowl, mix ¾ cup fortified almond milk with 1 tbsp nutritional yeast, a pinch of salt, and a dash of paprika. Warm gently in a saucepan or microwave (do not boil) to create a creamy, B12-rich sauce.
  5. Assemble Bowl:
    • Place roasted sweet potato and bean-kale mixture in a bowl. Top with ½ sliced avocado.
    • Pour warmed almond milk sauce over the bowl for creaminess and nutrient boost.
    • Serve with 1 slice toasted Ezekiel bread on the side.

Nutritional Profile (Approximate)

  • Calories: ~570 kcal
    • Beans (180g): ~230 kcal
    • Sweet potato (100g): ~90 kcal
    • Kale (67g): ~30 kcal
    • Bell pepper (30g): ~10 kcal
    • Avocado (50g): ~80 kcal
    • Olive oil (5g): ~40 kcal
    • Ezekiel bread (40g): ~80 kcal
    • Almond milk (180ml, fortified): ~30 kcal
  • Protein: ~30g
    • Beans: ~18g (complete protein from diverse amino acids, aligning with Compound B)
    • Nutritional yeast: ~4g
    • Ezekiel bread: ~5g
    • Almond milk: ~2g
    • Kale: ~1g
  • Fat: ~25g (5g saturated)
    • Avocado: ~7g (mostly monounsaturated)
    • Olive oil: ~5g
    • Almond milk: ~2g
    • Ezekiel bread: ~3g
    • Beans/kale: ~3g
  • Carbs: ~60g (10g fiber)
    • Beans: ~30g (8g fiber)
    • Sweet potato: ~20g (2g fiber)
    • Ezekiel bread: ~8g
    • Kale/bell pepper: ~2g
  • Key Micronutrients:
    • Calcium: ~500mg (50% DV, from kale, fortified almond milk, aligning with Compounds F/M)
    • Vitamin B12: ~3µg (125% DV, from nutritional yeast, fortified almond milk, mimicking milk/cheese)
    • Iron: ~4mg (22% DV, from beans, kale, Ezekiel bread, boosted by lemon juice for absorption)
    • Potassium: ~900mg (19% DV, from sweet potato, beans, kale)
    • Vitamin C: ~50mg (56% DV, from kale, bell pepper, supports iron absorption)
    • Zinc: ~3mg

Lacto-Ovo-Vegetarian and Omnivore

2 boiled eggs, 1 baked potato, 20 g (0.705 ounces) of cheddar cheese, and 330ml of full cream milk.

Exercise

Sunday Exercise: 5 min stretch, walk 65.62 ft, sprint 65.62 ft (repeat 10x)

Monday Exercise: 5 min stretch, walk 65.62 ft, sprint 65.62 ft (repeat 10x).

Tuesday Exercise: 5 min stretch, 15 min aerobics.

Wednesday Exercise: 5 min stretch, 15 min upper body weight training.

Thursday Exercise: 5 min stretch, 15 min core and lower body weight training.

Friday Exercise: 5 min stretch, 15 min aerobics.

Saturday

Eat as desire

Exercise: None

February June August October December

Build

Sunday

Between 05:00-06:00

Drink 330 ml (11.16 oz) of a dark cocoa drink.

Select between the following:

6 Vegetarian Breakfasts (High in Fiber, No Eggs or Dairy)Vegetarian diets exclude meat, fish, and poultry but include plant-based foods. These breakfasts avoid eggs and dairy to align strictly with vegan-style vegetarianism.

  1. Chia Seed Pudding with Berries and Nuts
    • Ingredients: 3 tbsp chia seeds (10g fiber), 1 cup unsweetened almond milk, 1 cup mixed berries (4g fiber), 2 tbsp chopped almonds (2g fiber), 1 tbsp ground flaxseeds (2g fiber).
    • Prep: Mix chia seeds with almond milk, let sit overnight. Top with berries, almonds, and flaxseeds.
    • Fiber: ~18g. Benefits: Chia and flaxseeds provide omega-3s and lignans, supporting heart health and reducing inflammation (PLOS Medicine, 2022).
    • Calories: ~350 kcal.
  2. Overnight Oats with Apple and Pumpkin Seeds
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup soy milk, 1 diced apple (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tsp cinnamon.
    • Prep: Combine oats, soy milk, and cinnamon; refrigerate overnight. Add apple and seeds in the morning.
    • Fiber: ~10g. Benefits: Oats’ beta-glucans lower cholesterol, aiding heart health.
    • Calories: ~300 kcal.
  3. Avocado Toast with Black Beans
    • Ingredients: 2 slices whole-grain bread (6g fiber), ½ avocado (5g fiber), ½ cup canned black beans (7g fiber), 1 tbsp salsa, cilantro.
    • Prep: Toast bread, mash avocado on top, add rinsed beans and salsa, garnish with cilantro.
    • Fiber: ~18g. Benefits: Beans and avocado provide protein and healthy fats, supporting blood flow.
    • Calories: ~400 kcal.
  4. Quinoa Porridge with Pear and Walnuts
    • Ingredients: ½ cup cooked quinoa (3g fiber), 1 cup almond milk, 1 sliced pear (6g fiber), 2 tbsp walnuts (2g fiber), 1 tsp maple syrup.
    • Prep: Simmer quinoa in almond milk, top with pear, walnuts, and syrup.
    • Fiber: ~11g. Benefits: Quinoa’s protein and pear’s pectin aid digestion and satiety.
    • Calories: ~350 kcal.
  5. Smoothie Bowl with Spinach and Flax
    • Ingredients: 1 banana, 1 cup spinach (2g fiber), ½ cup frozen mango (2g fiber), 1 tbsp flaxseeds (2g fiber), 1 cup oat milk, 2 tbsp granola (2g fiber).
    • Prep: Blend banana, spinach, mango, flaxseeds, and oat milk; top with granola.
    • Fiber: ~8g. Benefits: Spinach and flax support cellular health and reduce inflammation.
    • Calories: ~320 kcal.
  6. Lentil Breakfast Patties with Tomato Salad
    • Ingredients: ½ cup cooked lentils (8g fiber), ¼ cup oats (2g fiber), 1 tsp cumin, 1 cup cherry tomatoes (2g fiber), 1 tbsp olive oil.
    • Prep: Blend lentils, oats, and cumin; form patties, pan-fry in olive oil. Serve with tomato salad.
    • Fiber: ~12g. Benefits: Lentils provide protein and iron, reducing chronic disease risk.
    • Calories: ~380 kcal.

6 Lacto-Ovo-Vegetarian Breakfasts (High in Fiber, Includes Eggs and Dairy)Lacto-Ovo-Vegetarian diets include eggs and dairy but exclude meat, fish, and poultry. These incorporate yogurt, cheese, or eggs for added protein.

  1. Greek Yogurt Parfait with Figs and Chia
    • Ingredients: ¾ cup plain Greek yogurt, 2 fresh figs (3g fiber), 2 tbsp chia seeds (10g fiber), ¼ cup granola (2g fiber), 1 tsp honey.
    • Prep: Layer yogurt, sliced figs, chia, and granola; drizzle with honey.
    • Fiber: ~15g. Benefits: Greek yogurt’s probiotics and figs’ antioxidants support gut and heart health.
    • Calories: ~350 kcal.
  2. Whole-Grain Veggie Scramble
    • Ingredients: 2 eggs, 1 cup spinach (2g fiber), ½ cup diced bell peppers (1g fiber), 2 slices whole-grain toast (6g fiber), 1 tbsp feta cheese.
    • Prep: Scramble eggs with spinach and peppers, serve with toast and feta.
    • Fiber: ~9g. Benefits: Eggs provide protein, and veggies add antioxidants for heart health.
    • Calories: ~340 kcal.
  3. Oatmeal with Blueberries and Cottage Cheese
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup skim milk, ½ cup blueberries (2g fiber), ¼ cup cottage cheese, 1 tbsp flaxseeds (2g fiber).
    • Prep: Cook oats with milk, top with blueberries, cottage cheese, and flaxseeds.
    • Fiber: ~8g. Benefits: Blueberries’ anthocyanins reduce inflammation, per Nature Medicine (2025).
    • Calories: ~320 kcal.
  4. Whole-Wheat Pancakes with Apple Compote
    • Ingredients: ½ cup whole-wheat flour (6g fiber), 1 egg, ½ cup milk, 1 diced apple (4g fiber), 1 tbsp almonds (1g fiber), 1 tsp cinnamon.
    • Prep: Mix flour, egg, and milk for pancakes; cook. Simmer apple with cinnamon for compote, top with almonds.
    • Fiber: ~11g. Benefits: Whole-wheat flour stabilizes blood sugar.
    • Calories: ~380 kcal.
  5. Veggie and Cheese Breakfast Burrito
    • Ingredients: 1 whole-grain tortilla (5g fiber), 1 egg, ½ cup black beans (7g fiber), ¼ cup shredded cheddar, ½ cup spinach (1g fiber), salsa.
    • Prep: Scramble egg with spinach, add beans and cheese, wrap in tortilla, serve with salsa.
    • Fiber: ~13g. Benefits: Beans and spinach boost digestion and heart health.
    • Calories: ~400 kcal.
  6. Fruit and Nut Yogurt Bowl
    • Ingredients: ¾ cup plain Greek yogurt, 1 kiwi (3g fiber), ½ cup raspberries (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tbsp oats (1g fiber).
    • Prep: Combine all ingredients in a bowl.
    • Fiber: ~10g. Benefits: Raspberries’ fiber and yogurt’s calcium promote bone and gut health.
    • Calories: ~330 kcal.

7 Omnivore Breakfasts (High in Fiber, Includes Meat, Eggs, Dairy)Omnivore diets include all food groups, so these incorporate lean meats alongside fiber-rich plants for balance.

  1. Whole-Grain Breakfast Bowl with Turkey Sausage
    • Ingredients: ½ cup cooked farro (5g fiber), 1 turkey sausage link, 1 cup kale (2g fiber), ½ avocado (5g fiber), 1 poached egg.
    • Prep: Sauté kale, serve with cooked farro, sausage, avocado, and egg.
    • Fiber: ~12g. Benefits: Farro and kale support digestion; turkey sausage adds lean protein.
    • Calories: ~400 kcal.
  2. Oatmeal with Bacon and Pear
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup milk, 1 sliced pear (6g fiber), 1 slice bacon, 1 tbsp chia seeds (5g fiber).
    • Prep: Cook oats in milk, top with pear and chia, serve with crumbled bacon.
    • Fiber: ~15g. Benefits: Pear’s fiber and bacon’s protein balance satiety and heart health.
    • Calories: ~380 kcal.
  3. Whole-Wheat English Muffin with Chicken and Veggies
    • Ingredients: 1 whole-wheat English muffin (5g fiber), 2 oz grilled chicken breast, ½ cup roasted zucchini (2g fiber), 1 tbsp hummus, 1 slice tomato (1g fiber).
    • Prep: Toast muffin, layer with hummus, chicken, zucchini, and tomato.
    • Fiber: ~8g. Benefits: Hummus and veggies reduce inflammation, per Nature Food (2023).
    • Calories: ~350 kcal.
  4. Smoothie with Spinach and Ham
    • Ingredients: 1 cup spinach (2g fiber), ½ cup frozen strawberries (2g fiber), 1 oz lean ham, 1 tbsp flaxseeds (2g fiber), 1 cup Greek yogurt, ½ cup oat milk.
    • Prep: Blend all ingredients.
    • Fiber: ~6g. Benefits: Yogurt’s probiotics and spinach’s vitamins support immunity.
    • Calories: ~340 kcal.
  5. Quinoa and Egg Breakfast Tacos
    • Ingredients: 2 corn tortillas (4g fiber), ½ cup cooked quinoa (3g fiber), 1 scrambled egg, 1 oz turkey bacon, ½ cup diced bell peppers (1g fiber), salsa.
    • Prep: Fill tortillas with quinoa, egg, turkey bacon, and peppers; top with salsa.
    • Fiber: ~8g. Benefits: Quinoa and peppers aid digestion and heart health.
    • Calories: ~360 kcal.
  6. Greek Yogurt with Salmon and Berries
    • Ingredients: ¾ cup Greek yogurt, 1 oz smoked salmon, ½ cup raspberries (4g fiber), ½ cup blackberries (4g fiber), 1 tbsp pumpkin seeds (1g fiber).
    • Prep: Mix yogurt with berries and seeds, serve with salmon on the side.
    • Fiber: ~9g. Benefits: Salmon’s omega-3s and berries’ antioxidants reduce heart disease risk.
    • Calories: ~370 kcal.
  7. 2 boiled eggs, 1 baked potato, 20 g (0.705 ounces) of cheddar cheese, and 330ml of full cream milk.

Between 07:00-10:00

Chew 1 Nicotine gum and drink 1 cup of coffee with sugarcane sugar or honey and full cream milk according to taste.

Between 12:00-13:00

0.5mg per kg methylene blue in 330 ml (11.16 oz) of water

Between 16:00-17:00

Chew 1 Nicotine gum and drink 1 cup of coffee with sugarcane sugar or honey and full cream milk according to taste.

Between 18:00-19:00

6 Vegetarian Dinners (No Eggs or Dairy)Vegetarian meals exclude meat, fish, poultry, eggs, and dairy, relying on plant-based sources for nutrients.

  1. Lentil and Spinach Curry with Brown Rice
    • Ingredients: ¾ cup cooked lentils (15g protein, 7mg iron, 230µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup diced tomatoes (10mg Vitamin C), ½ cup cooked brown rice (2g protein, 0.5mg B1), 1 tbsp sunflower seeds (1µg D2, 1mg iron), 1 tsp turmeric, 1 tbsp olive oil, 1 tbsp natto (10µg K2, 0.5µg B7).
    • Prep: Sauté spinach and tomatoes with turmeric in olive oil, add lentils, serve over rice, top with seeds and natto. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (40mg), Iron (10mg), D2 (1µg), K2 (10µg), Protein (~17g), B Vitamins (B1, B7, B9).
    • Calories: ~400 kcal. Benefits: Lentils and spinach boost iron and folate; natto provides K2 for heart health.
  2. Quinoa Stuffed Bell Peppers
    • Ingredients: 1 large red bell pepper (190mg Vitamin C, 0.5mg iron), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), ½ cup black beans (7g protein, 3.5mg iron, 128µg B9), 1 tbsp nutritional yeast (2µg B12), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).
    • Prep: Hollow pepper, stuff with quinoa, beans, mushrooms, and miso; bake at 375°F for 20 min. Sprinkle nutritional yeast. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (190mg), Iron (5mg), D2 (0.5µg), K2 (5µg), Protein (~10g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Bell peppers maximize Vitamin C; nutritional yeast adds B12, critical for vegetarians.
  3. Chickpea and Kale Stir-Fry with Wild Rice
    • Ingredients: ¾ cup cooked chickpeas (12g protein, 4.7mg iron, 282µg B9), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 oz maitake mushrooms (1µg D2), 1 tbsp sesame seeds (0.5mg iron).
    • Prep: Stir-fry kale, chickpeas, and mushrooms in sesame oil, serve over wild rice, top with sesame seeds. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (80mg), Iron (7mg), D2 (1µg), K2 (19µg), Protein (~15g), B Vitamins (B3, B9).
    • Calories: ~380 kcal. Benefits: Chickpeas and kale provide protein and iron, enhanced by Vitamin C for absorption.
  4. Sweet Potato and Black-Eyed Pea Bowl
    • Ingredients: 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), ½ cup cooked black-eyed peas (5g protein, 2.2mg iron, 105µg B9), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Roast sweet potato and broccoli, mix with black-eyed peas and natto, top with mushrooms. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (106mg), Iron (3.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9).
    • Calories: ~360 kcal. Benefits: Sweet potato and broccoli boost immunity; natto supports heart health.
  5. Tofu and Brussels Sprouts Stir-Fry with Buckwheat
    • Ingredients: 4 oz firm tofu (10g protein, 2mg iron, 0.2µg B12 if fortified), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), ½ cup cooked buckwheat (3g protein, 1mg iron, 0.2mg B1), 1 tbsp miso paste (5µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry tofu, Brussels sprouts, and mushrooms in miso sauce, serve over buckwheat. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (75mg), Iron (4.4mg), D2 (0.5µg), K2 (5µg), Protein (~13g), B Vitamins (B1, B9, B12).
    • Calories: ~370 kcal. Benefits: Tofu provides protein; Brussels sprouts enhance iron absorption.
  6. Lentil-Stuffed Zucchini with Tomato Sauce
    • Ingredients: 1 medium zucchini (17mg Vitamin C, 0.6mg iron), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), ½ cup tomato sauce (10mg Vitamin C, 0.7mg iron), 1 tbsp nutritional yeast (2µg B12), 1 oz portobello mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).
    • Prep: Hollow zucchini, stuff with lentils and mushrooms, top with tomato sauce and nutritional yeast, bake at 375°F for 25 min. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (27mg), Iron (4.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9, B12).
    • Calories: ~340 kcal. Benefits: Lentils and tomatoes support heart health and iron uptake.

6 Lacto-Ovo-Vegetarian Dinners (Includes Eggs and Dairy)Lacto-Ovo-Vegetarian meals include eggs and dairy, providing additional sources for D3, K2, and B12.

  1. Spinach and Feta Stuffed Portobello Mushrooms
    • Ingredients: 2 large portobello mushrooms (1µg D2, 0.5mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz feta cheese (5µg K2, 4g protein), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 tbsp sunflower seeds (0.5mg iron).
    • Prep: Stuff mushrooms with spinach, quinoa, and feta; bake at 375°F for 20 min. Top with seeds. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (30mg), Iron (4.6mg), D2 (1µg), K2 (5µg), Protein (~7g), B Vitamins (B1, B9).
    • Calories: ~360 kcal. Benefits: Feta’s K2 supports heart health; spinach boosts iron.
  2. Egg and Veggie Fried Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), ½ cup cooked brown rice (0.5mg B1, 1g protein), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup peas (40mg Vitamin C, 1.2mg iron, 31µg B9), 1 tbsp natto (10µg K2).
    • Prep: Scramble egg with peppers and peas, mix with rice and natto. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (160mg), Iron (2.7mg), D3 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Eggs provide B12; peppers enhance iron absorption.
  3. Greek Yogurt and Lentil Salad
    • Ingredients: ¾ cup plain Greek yogurt (0.2µg D3, 8g protein), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup cherry tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron), 1 tbsp natto (10µg K2).
    • Prep: Mix lentils, tomatoes, spinach, and natto; top with yogurt. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (55mg), Iron (6.7mg), D3 (0.2µg), K2 (10µg), Protein (~15g), B Vitamins (B9).
    • Calories: ~370 kcal. Benefits: Yogurt’s probiotics aid gut health; lentils provide folate.
  4. Whole-Wheat Pasta with Broccoli and Parmesan
    • Ingredients: 1 cup cooked whole-wheat pasta (2g protein, 1.4mg iron, 0.3mg B1), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 oz Parmesan cheese (5µg K2, 0.1µg D3, 7g protein), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp pumpkin seeds (0.5mg iron).
    • Prep: Toss pasta with steamed broccoli, mushrooms, and Parmesan; sprinkle seeds. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (81mg), Iron (2.6mg), D2/D3 (0.6µg), K2 (5µg), Protein (~9g), B Vitamins (B1).
    • Calories: ~400 kcal. Benefits: Broccoli’s Vitamin C boosts iron uptake; Parmesan adds K2.
  5. Eggplant and Egg Stir-Fry with Wild Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), 1 cup eggplant (2.2mg Vitamin C, 0.2mg iron), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry eggplant, kale, and mushrooms with egg, serve over wild rice. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (82mg), Iron (3mg), D2/D3 (1µg), K2 (19µg), Protein (~9g), B Vitamins (B3, B12).
    • Calories: ~360 kcal. Benefits: Kale’s K2 and egg’s B12 support heart and nerve health.
  6. Chickpea and Cheese Flatbread
    • Ingredients: 1 whole-wheat flatbread (2g protein, 1.5mg iron, 0.3mg B1), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 oz cheddar cheese (5µg K2, 0.1µg D3, 6g protein), 1 cup red bell pepper (190mg Vitamin C, 0.5mg iron).
    • Prep: Top flatbread with chickpeas, cheese, and diced pepper; bake at 400°F for 10 min. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (190mg), Iron (4.4mg), D3 (0.1µg), K2 (5µg), Protein (~14g), B Vitamins (B1, B9).
    • Calories: ~390 kcal. Benefits: Chickpeas and peppers provide fiber and Vitamin C for iron absorption.

7 Omnivore Dinners (Includes Meat, Eggs, Dairy)Omnivore meals include lean meats, eggs, or dairy for additional D3, K2, and B12 sources, balanced with plant-based fiber.

  1. Grilled Chicken and Quinoa Salad
    • Ingredients: 3 oz grilled chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).
    • Prep: Toss quinoa, spinach, and mushrooms; top with chicken and natto. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (30mg), Iron (5.1mg), D2 (0.5µg), K2 (10µg), Protein (~28g), B Vitamins (B1, B9, B12).
    • Calories: ~400 kcal. Benefits: Chicken’s B12 and spinach’s Vitamin C support energy and immunity.
  2. Salmon and Sweet Potato Mash
    • Ingredients: 3 oz baked salmon (20g protein, 0.6mg iron, 4.7µg D3, 0.5µg B12), 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 tbsp sunflower seeds (0.5mg iron).
    • Prep: Bake salmon, mash sweet potato with broccoli, top with natto and seeds. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (106mg), Iron (1.8mg), D3 (4.7µg), K2 (10µg), Protein (~22g), B Vitamins (B12).
    • Calories: ~420 kcal. Benefits: Salmon’s D3 and omega-3s reduce heart disease risk.
  3. Turkey and Lentil Stew
    • Ingredients: 3 oz ground turkey (20g protein, 1.5mg iron, 0.3µg B12), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup diced tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz maitake mushrooms (1µg D2).
    • Prep: Simmer turkey, lentils, tomatoes, kale, and mushrooms in broth. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (105mg), Iron (6.5mg), D2 (1µg), K2 (19µg), Protein (~27g), B Vitamins (B9, B12).
    • Calories: ~410 kcal. Benefits: Lentils and turkey boost protein and iron for muscle and blood health.
  4. Beef and Veggie Stir-Fry with Brown Rice
    • Ingredients: 3 oz lean beef (22g protein, 2.1mg iron, 0.7µg B12), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup cooked brown rice (1g protein, 0.5mg iron, 0.5mg B1), 1 oz oyster mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).
    • Prep: Stir-fry beef, peppers, and mushrooms with miso, serve over rice. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (120mg), Iron (3.1mg), D2 (0.5µg), K2 (5µg), Protein (~23g), B Vitamins (B1, B12).
    • Calories: ~400 kcal. Benefits: Beef’s heme iron is highly bioavailable; peppers aid absorption.
  5. Egg and Salmon Fried Quinoa
    • Ingredients: 1 egg (6g protein, 1mg iron, 0.5µg D3, 0.2µg B12), 2 oz smoked salmon (12g protein, 0.4mg iron, 2.2µg D3), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), 1 tbsp natto (10µg K2).
    • Prep: Fry quinoa with egg, salmon, Brussels sprouts, and natto. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (75mg), Iron (4.2mg), D3 (2.7µg), K2 (10µg), Protein (~21g), B Vitamins (B1, B9, B12).
    • Calories: ~390 kcal. Benefits: Salmon and egg provide D3 and B12 for bone and nerve health.
  6. Chicken and Chickpea Curry with Wild Rice
    • Ingredients: 3 oz chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 tbsp natto (10µg K2).
    • Prep: Cook chicken and chickpeas in spinach curry sauce, serve over wild rice with natto. Drink 330 ml (11.16 oz) of a dark cocoa drink.
    • Nutrients: Vitamin C (30mg), Iron (6.9mg), K2 (10µg), Protein (34g), B Vitamins (B3, B9, B12).
    • Calories: ~420 kcal. Benefits: Chickpeas and spinach boost fiber and iron; chicken adds B12.
  7. 2 boiled eggs, 1 baked potato, 20 g (0.705 ounces) of cheddar cheese, and 330ml of full cream milk.

Exercise: 5 min stretch, walk 65.62 ft, sprint 65.62 ft (repeat 10x)

Monday

Between 05:00-06:00

Drink 330 ml (11.16 oz) of water.

Select between the following:

6 Vegetarian Breakfasts (High in Fiber, No Eggs or Dairy)Vegetarian diets exclude meat, fish, and poultry but include plant-based foods. These breakfasts avoid eggs and dairy to align strictly with vegan-style vegetarianism.

  1. Chia Seed Pudding with Berries and Nuts
    • Ingredients: 3 tbsp chia seeds (10g fiber), 1 cup unsweetened almond milk, 1 cup mixed berries (4g fiber), 2 tbsp chopped almonds (2g fiber), 1 tbsp ground flaxseeds (2g fiber).
    • Prep: Mix chia seeds with almond milk, let sit overnight. Top with berries, almonds, and flaxseeds.
    • Fiber: ~18g. Benefits: Chia and flaxseeds provide omega-3s and lignans, supporting heart health and reducing inflammation (PLOS Medicine, 2022).
    • Calories: ~350 kcal.
  2. Overnight Oats with Apple and Pumpkin Seeds
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup soy milk, 1 diced apple (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tsp cinnamon.
    • Prep: Combine oats, soy milk, and cinnamon; refrigerate overnight. Add apple and seeds in the morning.
    • Fiber: ~10g. Benefits: Oats’ beta-glucans lower cholesterol, aiding heart health.
    • Calories: ~300 kcal.
  3. Avocado Toast with Black Beans
    • Ingredients: 2 slices whole-grain bread (6g fiber), ½ avocado (5g fiber), ½ cup canned black beans (7g fiber), 1 tbsp salsa, cilantro.
    • Prep: Toast bread, mash avocado on top, add rinsed beans and salsa, garnish with cilantro.
    • Fiber: ~18g. Benefits: Beans and avocado provide protein and healthy fats, supporting blood flow.
    • Calories: ~400 kcal.
  4. Quinoa Porridge with Pear and Walnuts
    • Ingredients: ½ cup cooked quinoa (3g fiber), 1 cup almond milk, 1 sliced pear (6g fiber), 2 tbsp walnuts (2g fiber), 1 tsp maple syrup.
    • Prep: Simmer quinoa in almond milk, top with pear, walnuts, and syrup.
    • Fiber: ~11g. Benefits: Quinoa’s protein and pear’s pectin aid digestion and satiety.
    • Calories: ~350 kcal.
  5. Smoothie Bowl with Spinach and Flax
    • Ingredients: 1 banana, 1 cup spinach (2g fiber), ½ cup frozen mango (2g fiber), 1 tbsp flaxseeds (2g fiber), 1 cup oat milk, 2 tbsp granola (2g fiber).
    • Prep: Blend banana, spinach, mango, flaxseeds, and oat milk; top with granola.
    • Fiber: ~8g. Benefits: Spinach and flax support cellular health and reduce inflammation.
    • Calories: ~320 kcal.
  6. Lentil Breakfast Patties with Tomato Salad
    • Ingredients: ½ cup cooked lentils (8g fiber), ¼ cup oats (2g fiber), 1 tsp cumin, 1 cup cherry tomatoes (2g fiber), 1 tbsp olive oil.
    • Prep: Blend lentils, oats, and cumin; form patties, pan-fry in olive oil. Serve with tomato salad.
    • Fiber: ~12g. Benefits: Lentils provide protein and iron, reducing chronic disease risk.
    • Calories: ~380 kcal.

6 Lacto-Ovo-Vegetarian Breakfasts (High in Fiber, Includes Eggs and Dairy)Lacto-Ovo-Vegetarian diets include eggs and dairy but exclude meat, fish, and poultry. These incorporate yogurt, cheese, or eggs for added protein.

  1. Greek Yogurt Parfait with Figs and Chia
    • Ingredients: ¾ cup plain Greek yogurt, 2 fresh figs (3g fiber), 2 tbsp chia seeds (10g fiber), ¼ cup granola (2g fiber), 1 tsp honey.
    • Prep: Layer yogurt, sliced figs, chia, and granola; drizzle with honey.
    • Fiber: ~15g. Benefits: Greek yogurt’s probiotics and figs’ antioxidants support gut and heart health.
    • Calories: ~350 kcal.
  2. Whole-Grain Veggie Scramble
    • Ingredients: 2 eggs, 1 cup spinach (2g fiber), ½ cup diced bell peppers (1g fiber), 2 slices whole-grain toast (6g fiber), 1 tbsp feta cheese.
    • Prep: Scramble eggs with spinach and peppers, serve with toast and feta.
    • Fiber: ~9g. Benefits: Eggs provide protein, and veggies add antioxidants for heart health.
    • Calories: ~340 kcal.
  3. Oatmeal with Blueberries and Cottage Cheese
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup skim milk, ½ cup blueberries (2g fiber), ¼ cup cottage cheese, 1 tbsp flaxseeds (2g fiber).
    • Prep: Cook oats with milk, top with blueberries, cottage cheese, and flaxseeds.
    • Fiber: ~8g. Benefits: Blueberries’ anthocyanins reduce inflammation, per Nature Medicine (2025).
    • Calories: ~320 kcal.
  4. Whole-Wheat Pancakes with Apple Compote
    • Ingredients: ½ cup whole-wheat flour (6g fiber), 1 egg, ½ cup milk, 1 diced apple (4g fiber), 1 tbsp almonds (1g fiber), 1 tsp cinnamon.
    • Prep: Mix flour, egg, and milk for pancakes; cook. Simmer apple with cinnamon for compote, top with almonds.
    • Fiber: ~11g. Benefits: Whole-wheat flour stabilizes blood sugar.
    • Calories: ~380 kcal.
  5. Veggie and Cheese Breakfast Burrito
    • Ingredients: 1 whole-grain tortilla (5g fiber), 1 egg, ½ cup black beans (7g fiber), ¼ cup shredded cheddar, ½ cup spinach (1g fiber), salsa.
    • Prep: Scramble egg with spinach, add beans and cheese, wrap in tortilla, serve with salsa.
    • Fiber: ~13g. Benefits: Beans and spinach boost digestion and heart health.
    • Calories: ~400 kcal.
  6. Fruit and Nut Yogurt Bowl
    • Ingredients: ¾ cup plain Greek yogurt, 1 kiwi (3g fiber), ½ cup raspberries (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tbsp oats (1g fiber).
    • Prep: Combine all ingredients in a bowl.
    • Fiber: ~10g. Benefits: Raspberries’ fiber and yogurt’s calcium promote bone and gut health.
    • Calories: ~330 kcal.

7 Omnivore Breakfasts (High in Fiber, Includes Meat, Eggs, Dairy)Omnivore diets include all food groups, so these incorporate lean meats alongside fiber-rich plants for balance.

  1. Whole-Grain Breakfast Bowl with Turkey Sausage
    • Ingredients: ½ cup cooked farro (5g fiber), 1 turkey sausage link, 1 cup kale (2g fiber), ½ avocado (5g fiber), 1 poached egg.
    • Prep: Sauté kale, serve with cooked farro, sausage, avocado, and egg.
    • Fiber: ~12g. Benefits: Farro and kale support digestion; turkey sausage adds lean protein.
    • Calories: ~400 kcal.
  2. Oatmeal with Bacon and Pear
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup milk, 1 sliced pear (6g fiber), 1 slice bacon, 1 tbsp chia seeds (5g fiber).
    • Prep: Cook oats in milk, top with pear and chia, serve with crumbled bacon.
    • Fiber: ~15g. Benefits: Pear’s fiber and bacon’s protein balance satiety and heart health.
    • Calories: ~380 kcal.
  3. Whole-Wheat English Muffin with Chicken and Veggies
    • Ingredients: 1 whole-wheat English muffin (5g fiber), 2 oz grilled chicken breast, ½ cup roasted zucchini (2g fiber), 1 tbsp hummus, 1 slice tomato (1g fiber).
    • Prep: Toast muffin, layer with hummus, chicken, zucchini, and tomato.
    • Fiber: ~8g. Benefits: Hummus and veggies reduce inflammation, per Nature Food (2023).
    • Calories: ~350 kcal.
  4. Smoothie with Spinach and Ham
    • Ingredients: 1 cup spinach (2g fiber), ½ cup frozen strawberries (2g fiber), 1 oz lean ham, 1 tbsp flaxseeds (2g fiber), 1 cup Greek yogurt, ½ cup oat milk.
    • Prep: Blend all ingredients.
    • Fiber: ~6g. Benefits: Yogurt’s probiotics and spinach’s vitamins support immunity.
    • Calories: ~340 kcal.
  5. Quinoa and Egg Breakfast Tacos
    • Ingredients: 2 corn tortillas (4g fiber), ½ cup cooked quinoa (3g fiber), 1 scrambled egg, 1 oz turkey bacon, ½ cup diced bell peppers (1g fiber), salsa.
    • Prep: Fill tortillas with quinoa, egg, turkey bacon, and peppers; top with salsa.
    • Fiber: ~8g. Benefits: Quinoa and peppers aid digestion and heart health.
    • Calories: ~360 kcal.
  6. Greek Yogurt with Salmon and Berries
    • Ingredients: ¾ cup Greek yogurt, 1 oz smoked salmon, ½ cup raspberries (4g fiber), ½ cup blackberries (4g fiber), 1 tbsp pumpkin seeds (1g fiber).
    • Prep: Mix yogurt with berries and seeds, serve with salmon on the side.
    • Fiber: ~9g. Benefits: Salmon’s omega-3s and berries’ antioxidants reduce heart disease risk.
    • Calories: ~370 kcal.
  7. 100g Baked beans and 2 slices of toast.

Between 07:00-10:00

Drink 330 ml (11.16 oz) of water.

Between 12:00-13:00

Eat 2 seasonal fruits.

Between 16:00-17:00

Drink 330 ml (11.16 oz) of water.

Between 18:00-19:00

Select one of the following

6 Vegetarian Dinners (No Eggs or Dairy)Vegetarian meals exclude meat, fish, poultry, eggs, and dairy, relying on plant-based sources for nutrients.

  1. Lentil and Spinach Curry with Brown Rice
    • Ingredients: ¾ cup cooked lentils (15g protein, 7mg iron, 230µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup diced tomatoes (10mg Vitamin C), ½ cup cooked brown rice (2g protein, 0.5mg B1), 1 tbsp sunflower seeds (1µg D2, 1mg iron), 1 tsp turmeric, 1 tbsp olive oil, 1 tbsp natto (10µg K2, 0.5µg B7).
    • Prep: Sauté spinach and tomatoes with turmeric in olive oil, add lentils, serve over rice, top with seeds and natto. Drink 330ml (11.16 oz) water.
    • Nutrients: Vitamin C (40mg), Iron (10mg), D2 (1µg), K2 (10µg), Protein (~17g), B Vitamins (B1, B7, B9).
    • Calories: ~400 kcal. Benefits: Lentils and spinach boost iron and folate; natto provides K2 for heart health.
  2. Quinoa Stuffed Bell Peppers
    • Ingredients: 1 large red bell pepper (190mg Vitamin C, 0.5mg iron), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), ½ cup black beans (7g protein, 3.5mg iron, 128µg B9), 1 tbsp nutritional yeast (2µg B12), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).
    • Prep: Hollow pepper, stuff with quinoa, beans, mushrooms, and miso; bake at 375°F for 20 min. Sprinkle nutritional yeast. Drink 330ml water.
    • Nutrients: Vitamin C (190mg), Iron (5mg), D2 (0.5µg), K2 (5µg), Protein (~10g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Bell peppers maximize Vitamin C; nutritional yeast adds B12, critical for vegetarians.
  3. Chickpea and Kale Stir-Fry with Wild Rice
    • Ingredients: ¾ cup cooked chickpeas (12g protein, 4.7mg iron, 282µg B9), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 oz maitake mushrooms (1µg D2), 1 tbsp sesame seeds (0.5mg iron).
    • Prep: Stir-fry kale, chickpeas, and mushrooms in sesame oil, serve over wild rice, top with sesame seeds. Drink 330ml water.
    • Nutrients: Vitamin C (80mg), Iron (7mg), D2 (1µg), K2 (19µg), Protein (~15g), B Vitamins (B3, B9).
    • Calories: ~380 kcal. Benefits: Chickpeas and kale provide protein and iron, enhanced by Vitamin C for absorption.
  4. Sweet Potato and Black-Eyed Pea Bowl
    • Ingredients: 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), ½ cup cooked black-eyed peas (5g protein, 2.2mg iron, 105µg B9), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Roast sweet potato and broccoli, mix with black-eyed peas and natto, top with mushrooms. Drink 330ml water.
    • Nutrients: Vitamin C (106mg), Iron (3.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9).
    • Calories: ~360 kcal. Benefits: Sweet potato and broccoli boost immunity; natto supports heart health.
  5. Tofu and Brussels Sprouts Stir-Fry with Buckwheat
    • Ingredients: 4 oz firm tofu (10g protein, 2mg iron, 0.2µg B12 if fortified), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), ½ cup cooked buckwheat (3g protein, 1mg iron, 0.2mg B1), 1 tbsp miso paste (5µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry tofu, Brussels sprouts, and mushrooms in miso sauce, serve over buckwheat. Drink 330ml water.
    • Nutrients: Vitamin C (75mg), Iron (4.4mg), D2 (0.5µg), K2 (5µg), Protein (~13g), B Vitamins (B1, B9, B12).
    • Calories: ~370 kcal. Benefits: Tofu provides protein; Brussels sprouts enhance iron absorption.
  6. Lentil-Stuffed Zucchini with Tomato Sauce
    • Ingredients: 1 medium zucchini (17mg Vitamin C, 0.6mg iron), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), ½ cup tomato sauce (10mg Vitamin C, 0.7mg iron), 1 tbsp nutritional yeast (2µg B12), 1 oz portobello mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).
    • Prep: Hollow zucchini, stuff with lentils and mushrooms, top with tomato sauce and nutritional yeast, bake at 375°F for 25 min. Drink 330ml water.
    • Nutrients: Vitamin C (27mg), Iron (4.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9, B12).
    • Calories: ~340 kcal. Benefits: Lentils and tomatoes support heart health and iron uptake.

6 Lacto-Ovo-Vegetarian Dinners (Includes Eggs and Dairy)Lacto-Ovo-Vegetarian meals include eggs and dairy, providing additional sources for D3, K2, and B12.

  1. Spinach and Feta Stuffed Portobello Mushrooms
    • Ingredients: 2 large portobello mushrooms (1µg D2, 0.5mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz feta cheese (5µg K2, 4g protein), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 tbsp sunflower seeds (0.5mg iron).
    • Prep: Stuff mushrooms with spinach, quinoa, and feta; bake at 375°F for 20 min. Top with seeds. Drink 330ml water.
    • Nutrients: Vitamin C (30mg), Iron (4.6mg), D2 (1µg), K2 (5µg), Protein (~7g), B Vitamins (B1, B9).
    • Calories: ~360 kcal. Benefits: Feta’s K2 supports heart health; spinach boosts iron.
  2. Egg and Veggie Fried Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), ½ cup cooked brown rice (0.5mg B1, 1g protein), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup peas (40mg Vitamin C, 1.2mg iron, 31µg B9), 1 tbsp natto (10µg K2).
    • Prep: Scramble egg with peppers and peas, mix with rice and natto. Drink 330ml water.
    • Nutrients: Vitamin C (160mg), Iron (2.7mg), D3 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Eggs provide B12; peppers enhance iron absorption.
  3. Greek Yogurt and Lentil Salad
    • Ingredients: ¾ cup plain Greek yogurt (0.2µg D3, 8g protein), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup cherry tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron), 1 tbsp natto (10µg K2).
    • Prep: Mix lentils, tomatoes, spinach, and natto; top with yogurt. Drink 330ml water.
    • Nutrients: Vitamin C (55mg), Iron (6.7mg), D3 (0.2µg), K2 (10µg), Protein (~15g), B Vitamins (B9).
    • Calories: ~370 kcal. Benefits: Yogurt’s probiotics aid gut health; lentils provide folate.
  4. Whole-Wheat Pasta with Broccoli and Parmesan
    • Ingredients: 1 cup cooked whole-wheat pasta (2g protein, 1.4mg iron, 0.3mg B1), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 oz Parmesan cheese (5µg K2, 0.1µg D3, 7g protein), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp pumpkin seeds (0.5mg iron).
    • Prep: Toss pasta with steamed broccoli, mushrooms, and Parmesan; sprinkle seeds. Drink 330ml water.
    • Nutrients: Vitamin C (81mg), Iron (2.6mg), D2/D3 (0.6µg), K2 (5µg), Protein (~9g), B Vitamins (B1).
    • Calories: ~400 kcal. Benefits: Broccoli’s Vitamin C boosts iron uptake; Parmesan adds K2.
  5. Eggplant and Egg Stir-Fry with Wild Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), 1 cup eggplant (2.2mg Vitamin C, 0.2mg iron), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry eggplant, kale, and mushrooms with egg, serve over wild rice. Drink 330ml water.
    • Nutrients: Vitamin C (82mg), Iron (3mg), D2/D3 (1µg), K2 (19µg), Protein (~9g), B Vitamins (B3, B12).
    • Calories: ~360 kcal. Benefits: Kale’s K2 and egg’s B12 support heart and nerve health.
  6. Chickpea and Cheese Flatbread
    • Ingredients: 1 whole-wheat flatbread (2g protein, 1.5mg iron, 0.3mg B1), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 oz cheddar cheese (5µg K2, 0.1µg D3, 6g protein), 1 cup red bell pepper (190mg Vitamin C, 0.5mg iron).
    • Prep: Top flatbread with chickpeas, cheese, and diced pepper; bake at 400°F for 10 min. Drink 330ml water.
    • Nutrients: Vitamin C (190mg), Iron (4.4mg), D3 (0.1µg), K2 (5µg), Protein (~14g), B Vitamins (B1, B9).
    • Calories: ~390 kcal. Benefits: Chickpeas and peppers provide fiber and Vitamin C for iron absorption.

7 Omnivore Dinners (Includes Meat, Eggs, Dairy)Omnivore meals include lean meats, eggs, or dairy for additional D3, K2, and B12 sources, balanced with plant-based fiber.

Calories: ~420 kcal. Benefits: Chickpeas and spinach boost fiber and iron; chicken adds B12.

Grilled Chicken and Quinoa Salad

Ingredients: 3 oz grilled chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).

Prep: Toss quinoa, spinach, and mushrooms; top with chicken and natto. Drink 330ml water.

Nutrients: Vitamin C (30mg), Iron (5.1mg), D2 (0.5µg), K2 (10µg), Protein (~28g), B Vitamins (B1, B9, B12).

Calories: ~400 kcal. Benefits: Chicken’s B12 and spinach’s Vitamin C support energy and immunity.

Salmon and Sweet Potato Mash

Ingredients: 3 oz baked salmon (20g protein, 0.6mg iron, 4.7µg D3, 0.5µg B12), 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 tbsp sunflower seeds (0.5mg iron).

Prep: Bake salmon, mash sweet potato with broccoli, top with natto and seeds. Drink 330ml water.

Nutrients: Vitamin C (106mg), Iron (1.8mg), D3 (4.7µg), K2 (10µg), Protein (~22g), B Vitamins (B12).

Calories: ~420 kcal. Benefits: Salmon’s D3 and omega-3s reduce heart disease risk.

Turkey and Lentil Stew

Ingredients: 3 oz ground turkey (20g protein, 1.5mg iron, 0.3µg B12), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup diced tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz maitake mushrooms (1µg D2).

Prep: Simmer turkey, lentils, tomatoes, kale, and mushrooms in broth. Drink 330ml water.

Nutrients: Vitamin C (105mg), Iron (6.5mg), D2 (1µg), K2 (19µg), Protein (~27g), B Vitamins (B9, B12).

Calories: ~410 kcal. Benefits: Lentils and turkey boost protein and iron for muscle and blood health.

Beef and Veggie Stir-Fry with Brown Rice

Ingredients: 3 oz lean beef (22g protein, 2.1mg iron, 0.7µg B12), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup cooked brown rice (1g protein, 0.5mg iron, 0.5mg B1), 1 oz oyster mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).

Prep: Stir-fry beef, peppers, and mushrooms with miso, serve over rice. Drink 330ml water.

Nutrients: Vitamin C (120mg), Iron (3.1mg), D2 (0.5µg), K2 (5µg), Protein (~23g), B Vitamins (B1, B12).

Calories: ~400 kcal. Benefits: Beef’s heme iron is highly bioavailable; peppers aid absorption.

Egg and Salmon Fried Quinoa

Ingredients: 1 egg (6g protein, 1mg iron, 0.5µg D3, 0.2µg B12), 2 oz smoked salmon (12g protein, 0.4mg iron, 2.2µg D3), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), 1 tbsp natto (10µg K2).

Prep: Fry quinoa with egg, salmon, Brussels sprouts, and natto. Drink 330ml water.

Nutrients: Vitamin C (75mg), Iron (4.2mg), D3 (2.7µg), K2 (10µg), Protein (~21g), B Vitamins (B1, B9, B12).

Calories: ~390 kcal. Benefits: Salmon and egg provide D3 and B12 for bone and nerve health.

Chicken and Chickpea Curry with Wild Rice

Ingredients: 3 oz chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 tbsp natto (10µg K2).

Prep: Cook chicken and chickpeas in spinach curry sauce, serve over wild rice with natto. Drink 330ml water.

Nutrients: Vitamin C (30mg), Iron (6.9mg), K2 (10µg), Protein (34g), B Vitamins (B3, B9, B12).

Omnivore basic

2 boiled eggs, 1 baked potato, 20 g (0.705 ounces) of cheddar cheese, and 330ml of full cream milk.

Exercise: 5 min stretch, walk 65.62 ft, sprint 65.62 ft (repeat 10x).

Tuesday

Between 05:00-06:00

Drink 330 ml (11.16 oz) of water.

Select between the following:

6 Vegetarian Breakfasts (High in Fiber, No Eggs or Dairy)Vegetarian diets exclude meat, fish, and poultry but include plant-based foods. These breakfasts avoid eggs and dairy to align strictly with vegan-style vegetarianism.

  1. Chia Seed Pudding with Berries and Nuts
    • Ingredients: 3 tbsp chia seeds (10g fiber), 1 cup unsweetened almond milk, 1 cup mixed berries (4g fiber), 2 tbsp chopped almonds (2g fiber), 1 tbsp ground flaxseeds (2g fiber).
    • Prep: Mix chia seeds with almond milk, let sit overnight. Top with berries, almonds, and flaxseeds.
    • Fiber: ~18g. Benefits: Chia and flaxseeds provide omega-3s and lignans, supporting heart health and reducing inflammation (PLOS Medicine, 2022).
    • Calories: ~350 kcal.
  2. Overnight Oats with Apple and Pumpkin Seeds
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup soy milk, 1 diced apple (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tsp cinnamon.
    • Prep: Combine oats, soy milk, and cinnamon; refrigerate overnight. Add apple and seeds in the morning.
    • Fiber: ~10g. Benefits: Oats’ beta-glucans lower cholesterol, aiding heart health.
    • Calories: ~300 kcal.
  3. Avocado Toast with Black Beans
    • Ingredients: 2 slices whole-grain bread (6g fiber), ½ avocado (5g fiber), ½ cup canned black beans (7g fiber), 1 tbsp salsa, cilantro.
    • Prep: Toast bread, mash avocado on top, add rinsed beans and salsa, garnish with cilantro.
    • Fiber: ~18g. Benefits: Beans and avocado provide protein and healthy fats, supporting blood flow.
    • Calories: ~400 kcal.
  4. Quinoa Porridge with Pear and Walnuts
    • Ingredients: ½ cup cooked quinoa (3g fiber), 1 cup almond milk, 1 sliced pear (6g fiber), 2 tbsp walnuts (2g fiber), 1 tsp maple syrup.
    • Prep: Simmer quinoa in almond milk, top with pear, walnuts, and syrup.
    • Fiber: ~11g. Benefits: Quinoa’s protein and pear’s pectin aid digestion and satiety.
    • Calories: ~350 kcal.
  5. Smoothie Bowl with Spinach and Flax
    • Ingredients: 1 banana, 1 cup spinach (2g fiber), ½ cup frozen mango (2g fiber), 1 tbsp flaxseeds (2g fiber), 1 cup oat milk, 2 tbsp granola (2g fiber).
    • Prep: Blend banana, spinach, mango, flaxseeds, and oat milk; top with granola.
    • Fiber: ~8g. Benefits: Spinach and flax support cellular health and reduce inflammation.
    • Calories: ~320 kcal.
  6. Lentil Breakfast Patties with Tomato Salad
    • Ingredients: ½ cup cooked lentils (8g fiber), ¼ cup oats (2g fiber), 1 tsp cumin, 1 cup cherry tomatoes (2g fiber), 1 tbsp olive oil.
    • Prep: Blend lentils, oats, and cumin; form patties, pan-fry in olive oil. Serve with tomato salad.
    • Fiber: ~12g. Benefits: Lentils provide protein and iron, reducing chronic disease risk.
    • Calories: ~380 kcal.

6 Lacto-Ovo-Vegetarian Breakfasts (High in Fiber, Includes Eggs and Dairy)Lacto-Ovo-Vegetarian diets include eggs and dairy but exclude meat, fish, and poultry. These incorporate yogurt, cheese, or eggs for added protein.

  1. Greek Yogurt Parfait with Figs and Chia
    • Ingredients: ¾ cup plain Greek yogurt, 2 fresh figs (3g fiber), 2 tbsp chia seeds (10g fiber), ¼ cup granola (2g fiber), 1 tsp honey.
    • Prep: Layer yogurt, sliced figs, chia, and granola; drizzle with honey.
    • Fiber: ~15g. Benefits: Greek yogurt’s probiotics and figs’ antioxidants support gut and heart health.
    • Calories: ~350 kcal.
  2. Whole-Grain Veggie Scramble
    • Ingredients: 2 eggs, 1 cup spinach (2g fiber), ½ cup diced bell peppers (1g fiber), 2 slices whole-grain toast (6g fiber), 1 tbsp feta cheese.
    • Prep: Scramble eggs with spinach and peppers, serve with toast and feta.
    • Fiber: ~9g. Benefits: Eggs provide protein, and veggies add antioxidants for heart health.
    • Calories: ~340 kcal.
  3. Oatmeal with Blueberries and Cottage Cheese
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup skim milk, ½ cup blueberries (2g fiber), ¼ cup cottage cheese, 1 tbsp flaxseeds (2g fiber).
    • Prep: Cook oats with milk, top with blueberries, cottage cheese, and flaxseeds.
    • Fiber: ~8g. Benefits: Blueberries’ anthocyanins reduce inflammation, per Nature Medicine (2025).
    • Calories: ~320 kcal.
  4. Whole-Wheat Pancakes with Apple Compote
    • Ingredients: ½ cup whole-wheat flour (6g fiber), 1 egg, ½ cup milk, 1 diced apple (4g fiber), 1 tbsp almonds (1g fiber), 1 tsp cinnamon.
    • Prep: Mix flour, egg, and milk for pancakes; cook. Simmer apple with cinnamon for compote, top with almonds.
    • Fiber: ~11g. Benefits: Whole-wheat flour stabilizes blood sugar.
    • Calories: ~380 kcal.
  5. Veggie and Cheese Breakfast Burrito
    • Ingredients: 1 whole-grain tortilla (5g fiber), 1 egg, ½ cup black beans (7g fiber), ¼ cup shredded cheddar, ½ cup spinach (1g fiber), salsa.
    • Prep: Scramble egg with spinach, add beans and cheese, wrap in tortilla, serve with salsa.
    • Fiber: ~13g. Benefits: Beans and spinach boost digestion and heart health.
    • Calories: ~400 kcal.
  6. Fruit and Nut Yogurt Bowl
    • Ingredients: ¾ cup plain Greek yogurt, 1 kiwi (3g fiber), ½ cup raspberries (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tbsp oats (1g fiber).
    • Prep: Combine all ingredients in a bowl.
    • Fiber: ~10g. Benefits: Raspberries’ fiber and yogurt’s calcium promote bone and gut health.
    • Calories: ~330 kcal.

7 Omnivore Breakfasts (High in Fiber, Includes Meat, Eggs, Dairy)Omnivore diets include all food groups, so these incorporate lean meats alongside fiber-rich plants for balance.

  1. Whole-Grain Breakfast Bowl with Turkey Sausage
    • Ingredients: ½ cup cooked farro (5g fiber), 1 turkey sausage link, 1 cup kale (2g fiber), ½ avocado (5g fiber), 1 poached egg.
    • Prep: Sauté kale, serve with cooked farro, sausage, avocado, and egg.
    • Fiber: ~12g. Benefits: Farro and kale support digestion; turkey sausage adds lean protein.
    • Calories: ~400 kcal.
  2. Oatmeal with Bacon and Pear
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup milk, 1 sliced pear (6g fiber), 1 slice bacon, 1 tbsp chia seeds (5g fiber).
    • Prep: Cook oats in milk, top with pear and chia, serve with crumbled bacon.
    • Fiber: ~15g. Benefits: Pear’s fiber and bacon’s protein balance satiety and heart health.
    • Calories: ~380 kcal.
  3. Whole-Wheat English Muffin with Chicken and Veggies
    • Ingredients: 1 whole-wheat English muffin (5g fiber), 2 oz grilled chicken breast, ½ cup roasted zucchini (2g fiber), 1 tbsp hummus, 1 slice tomato (1g fiber).
    • Prep: Toast muffin, layer with hummus, chicken, zucchini, and tomato.
    • Fiber: ~8g. Benefits: Hummus and veggies reduce inflammation, per Nature Food (2023).
    • Calories: ~350 kcal.
  4. Smoothie with Spinach and Ham
    • Ingredients: 1 cup spinach (2g fiber), ½ cup frozen strawberries (2g fiber), 1 oz lean ham, 1 tbsp flaxseeds (2g fiber), 1 cup Greek yogurt, ½ cup oat milk.
    • Prep: Blend all ingredients.
    • Fiber: ~6g. Benefits: Yogurt’s probiotics and spinach’s vitamins support immunity.
    • Calories: ~340 kcal.
  5. Quinoa and Egg Breakfast Tacos
    • Ingredients: 2 corn tortillas (4g fiber), ½ cup cooked quinoa (3g fiber), 1 scrambled egg, 1 oz turkey bacon, ½ cup diced bell peppers (1g fiber), salsa.
    • Prep: Fill tortillas with quinoa, egg, turkey bacon, and peppers; top with salsa.
    • Fiber: ~8g. Benefits: Quinoa and peppers aid digestion and heart health.
    • Calories: ~360 kcal.
  6. Greek Yogurt with Salmon and Berries
    • Ingredients: ¾ cup Greek yogurt, 1 oz smoked salmon, ½ cup raspberries (4g fiber), ½ cup blackberries (4g fiber), 1 tbsp pumpkin seeds (1g fiber).
    • Prep: Mix yogurt with berries and seeds, serve with salmon on the side.
    • Fiber: ~9g. Benefits: Salmon’s omega-3s and berries’ antioxidants reduce heart disease risk.
    • Calories: ~370 kcal.
  7. 100g Baked beans and toast.

Between 07:00-10:00

Drink 330 ml (11.16 oz) of water.

Between 12:00-13:00

Eat 2 seasonal fruits.

Between 16:00-17:00

Drink 330 ml (11.16 oz) of water.

Between 18:00-19:00

6 Vegetarian Dinners (No Eggs or Dairy)Vegetarian meals exclude meat, fish, poultry, eggs, and dairy, relying on plant-based sources for nutrients.

  1. Lentil and Spinach Curry with Brown Rice
    • Ingredients: ¾ cup cooked lentils (15g protein, 7mg iron, 230µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup diced tomatoes (10mg Vitamin C), ½ cup cooked brown rice (2g protein, 0.5mg B1), 1 tbsp sunflower seeds (1µg D2, 1mg iron), 1 tsp turmeric, 1 tbsp olive oil, 1 tbsp natto (10µg K2, 0.5µg B7).
    • Prep: Sauté spinach and tomatoes with turmeric in olive oil, add lentils, serve over rice, top with seeds and natto. Drink 330ml (11.16 oz) water.
    • Nutrients: Vitamin C (40mg), Iron (10mg), D2 (1µg), K2 (10µg), Protein (~17g), B Vitamins (B1, B7, B9).
    • Calories: ~400 kcal. Benefits: Lentils and spinach boost iron and folate; natto provides K2 for heart health.
  2. Quinoa Stuffed Bell Peppers
    • Ingredients: 1 large red bell pepper (190mg Vitamin C, 0.5mg iron), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), ½ cup black beans (7g protein, 3.5mg iron, 128µg B9), 1 tbsp nutritional yeast (2µg B12), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).
    • Prep: Hollow pepper, stuff with quinoa, beans, mushrooms, and miso; bake at 375°F for 20 min. Sprinkle nutritional yeast. Drink 330ml water.
    • Nutrients: Vitamin C (190mg), Iron (5mg), D2 (0.5µg), K2 (5µg), Protein (~10g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Bell peppers maximize Vitamin C; nutritional yeast adds B12, critical for vegetarians.
  3. Chickpea and Kale Stir-Fry with Wild Rice
    • Ingredients: ¾ cup cooked chickpeas (12g protein, 4.7mg iron, 282µg B9), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 oz maitake mushrooms (1µg D2), 1 tbsp sesame seeds (0.5mg iron).
    • Prep: Stir-fry kale, chickpeas, and mushrooms in sesame oil, serve over wild rice, top with sesame seeds. Drink 330ml water.
    • Nutrients: Vitamin C (80mg), Iron (7mg), D2 (1µg), K2 (19µg), Protein (~15g), B Vitamins (B3, B9).
    • Calories: ~380 kcal. Benefits: Chickpeas and kale provide protein and iron, enhanced by Vitamin C for absorption.
  4. Sweet Potato and Black-Eyed Pea Bowl
    • Ingredients: 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), ½ cup cooked black-eyed peas (5g protein, 2.2mg iron, 105µg B9), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Roast sweet potato and broccoli, mix with black-eyed peas and natto, top with mushrooms. Drink 330ml water.
    • Nutrients: Vitamin C (106mg), Iron (3.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9).
    • Calories: ~360 kcal. Benefits: Sweet potato and broccoli boost immunity; natto supports heart health.
  5. Tofu and Brussels Sprouts Stir-Fry with Buckwheat
    • Ingredients: 4 oz firm tofu (10g protein, 2mg iron, 0.2µg B12 if fortified), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), ½ cup cooked buckwheat (3g protein, 1mg iron, 0.2mg B1), 1 tbsp miso paste (5µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry tofu, Brussels sprouts, and mushrooms in miso sauce, serve over buckwheat. Drink 330ml water.
    • Nutrients: Vitamin C (75mg), Iron (4.4mg), D2 (0.5µg), K2 (5µg), Protein (~13g), B Vitamins (B1, B9, B12).
    • Calories: ~370 kcal. Benefits: Tofu provides protein; Brussels sprouts enhance iron absorption.
  6. Lentil-Stuffed Zucchini with Tomato Sauce
    • Ingredients: 1 medium zucchini (17mg Vitamin C, 0.6mg iron), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), ½ cup tomato sauce (10mg Vitamin C, 0.7mg iron), 1 tbsp nutritional yeast (2µg B12), 1 oz portobello mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).
    • Prep: Hollow zucchini, stuff with lentils and mushrooms, top with tomato sauce and nutritional yeast, bake at 375°F for 25 min. Drink 330ml water.
    • Nutrients: Vitamin C (27mg), Iron (4.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9, B12).
    • Calories: ~340 kcal. Benefits: Lentils and tomatoes support heart health and iron uptake.

6 Lacto-Ovo-Vegetarian Dinners (Includes Eggs and Dairy)Lacto-Ovo-Vegetarian meals include eggs and dairy, providing additional sources for D3, K2, and B12.

  1. Spinach and Feta Stuffed Portobello Mushrooms
    • Ingredients: 2 large portobello mushrooms (1µg D2, 0.5mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz feta cheese (5µg K2, 4g protein), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 tbsp sunflower seeds (0.5mg iron).
    • Prep: Stuff mushrooms with spinach, quinoa, and feta; bake at 375°F for 20 min. Top with seeds. Drink 330ml water.
    • Nutrients: Vitamin C (30mg), Iron (4.6mg), D2 (1µg), K2 (5µg), Protein (~7g), B Vitamins (B1, B9).
    • Calories: ~360 kcal. Benefits: Feta’s K2 supports heart health; spinach boosts iron.
  2. Egg and Veggie Fried Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), ½ cup cooked brown rice (0.5mg B1, 1g protein), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup peas (40mg Vitamin C, 1.2mg iron, 31µg B9), 1 tbsp natto (10µg K2).
    • Prep: Scramble egg with peppers and peas, mix with rice and natto. Drink 330ml water.
    • Nutrients: Vitamin C (160mg), Iron (2.7mg), D3 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Eggs provide B12; peppers enhance iron absorption.
  3. Greek Yogurt and Lentil Salad
    • Ingredients: ¾ cup plain Greek yogurt (0.2µg D3, 8g protein), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup cherry tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron), 1 tbsp natto (10µg K2).
    • Prep: Mix lentils, tomatoes, spinach, and natto; top with yogurt. Drink 330ml water.
    • Nutrients: Vitamin C (55mg), Iron (6.7mg), D3 (0.2µg), K2 (10µg), Protein (~15g), B Vitamins (B9).
    • Calories: ~370 kcal. Benefits: Yogurt’s probiotics aid gut health; lentils provide folate.
  4. Whole-Wheat Pasta with Broccoli and Parmesan
    • Ingredients: 1 cup cooked whole-wheat pasta (2g protein, 1.4mg iron, 0.3mg B1), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 oz Parmesan cheese (5µg K2, 0.1µg D3, 7g protein), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp pumpkin seeds (0.5mg iron).
    • Prep: Toss pasta with steamed broccoli, mushrooms, and Parmesan; sprinkle seeds. Drink 330ml water.
    • Nutrients: Vitamin C (81mg), Iron (2.6mg), D2/D3 (0.6µg), K2 (5µg), Protein (~9g), B Vitamins (B1).
    • Calories: ~400 kcal. Benefits: Broccoli’s Vitamin C boosts iron uptake; Parmesan adds K2.
  5. Eggplant and Egg Stir-Fry with Wild Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), 1 cup eggplant (2.2mg Vitamin C, 0.2mg iron), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry eggplant, kale, and mushrooms with egg, serve over wild rice. Drink 330ml water.
    • Nutrients: Vitamin C (82mg), Iron (3mg), D2/D3 (1µg), K2 (19µg), Protein (~9g), B Vitamins (B3, B12).
    • Calories: ~360 kcal. Benefits: Kale’s K2 and egg’s B12 support heart and nerve health.
  6. Chickpea and Cheese Flatbread
    • Ingredients: 1 whole-wheat flatbread (2g protein, 1.5mg iron, 0.3mg B1), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 oz cheddar cheese (5µg K2, 0.1µg D3, 6g protein), 1 cup red bell pepper (190mg Vitamin C, 0.5mg iron).
    • Prep: Top flatbread with chickpeas, cheese, and diced pepper; bake at 400°F for 10 min. Drink 330ml water.
    • Nutrients: Vitamin C (190mg), Iron (4.4mg), D3 (0.1µg), K2 (5µg), Protein (~14g), B Vitamins (B1, B9).
    • Calories: ~390 kcal. Benefits: Chickpeas and peppers provide fiber and Vitamin C for iron absorption.

7 Omnivore Dinners (Includes Meat, Eggs, Dairy)Omnivore meals include lean meats, eggs, or dairy for additional D3, K2, and B12 sources, balanced with plant-based fiber.

Calories: ~420 kcal. Benefits: Chickpeas and spinach boost fiber and iron; chicken adds B12.

Grilled Chicken and Quinoa Salad

Ingredients: 3 oz grilled chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).

Prep: Toss quinoa, spinach, and mushrooms; top with chicken and natto. Drink 330ml water.

Nutrients: Vitamin C (30mg), Iron (5.1mg), D2 (0.5µg), K2 (10µg), Protein (~28g), B Vitamins (B1, B9, B12).

Calories: ~400 kcal. Benefits: Chicken’s B12 and spinach’s Vitamin C support energy and immunity.

Salmon and Sweet Potato Mash

Ingredients: 3 oz baked salmon (20g protein, 0.6mg iron, 4.7µg D3, 0.5µg B12), 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 tbsp sunflower seeds (0.5mg iron).

Prep: Bake salmon, mash sweet potato with broccoli, top with natto and seeds. Drink 330ml water.

Nutrients: Vitamin C (106mg), Iron (1.8mg), D3 (4.7µg), K2 (10µg), Protein (~22g), B Vitamins (B12).

Calories: ~420 kcal. Benefits: Salmon’s D3 and omega-3s reduce heart disease risk.

Turkey and Lentil Stew

Ingredients: 3 oz ground turkey (20g protein, 1.5mg iron, 0.3µg B12), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup diced tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz maitake mushrooms (1µg D2).

Prep: Simmer turkey, lentils, tomatoes, kale, and mushrooms in broth. Drink 330ml water.

Nutrients: Vitamin C (105mg), Iron (6.5mg), D2 (1µg), K2 (19µg), Protein (~27g), B Vitamins (B9, B12).

Calories: ~410 kcal. Benefits: Lentils and turkey boost protein and iron for muscle and blood health.

Beef and Veggie Stir-Fry with Brown Rice

Ingredients: 3 oz lean beef (22g protein, 2.1mg iron, 0.7µg B12), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup cooked brown rice (1g protein, 0.5mg iron, 0.5mg B1), 1 oz oyster mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).

Prep: Stir-fry beef, peppers, and mushrooms with miso, serve over rice. Drink 330ml water.

Nutrients: Vitamin C (120mg), Iron (3.1mg), D2 (0.5µg), K2 (5µg), Protein (~23g), B Vitamins (B1, B12).

Calories: ~400 kcal. Benefits: Beef’s heme iron is highly bioavailable; peppers aid absorption.

Egg and Salmon Fried Quinoa

Ingredients: 1 egg (6g protein, 1mg iron, 0.5µg D3, 0.2µg B12), 2 oz smoked salmon (12g protein, 0.4mg iron, 2.2µg D3), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), 1 tbsp natto (10µg K2).

Prep: Fry quinoa with egg, salmon, Brussels sprouts, and natto. Drink 330ml water.

Nutrients: Vitamin C (75mg), Iron (4.2mg), D3 (2.7µg), K2 (10µg), Protein (~21g), B Vitamins (B1, B9, B12).

Calories: ~390 kcal. Benefits: Salmon and egg provide D3 and B12 for bone and nerve health.

Chicken and Chickpea Curry with Wild Rice

Ingredients: 3 oz chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 tbsp natto (10µg K2).

Prep: Cook chicken and chickpeas in spinach curry sauce, serve over wild rice with natto. Drink 330ml water.

Nutrients: Vitamin C (30mg), Iron (6.9mg), K2 (10µg), Protein (34g), B Vitamins (B3, B9, B12).

Omnivore basic

2 boiled eggs, 1 baked potato, 20 g (0.705 ounces) of cheddar cheese, and 330ml of full cream milk.

Exercise: 5 min stretch, 15 min aerobics.

Wednesday

Between 05:00-06:00

Select one of the following

6 Vegetarian Breakfasts (No Eggs or Dairy)Vegetarian meals exclude meat, fish, poultry, eggs, and dairy, relying on plant-based sources.

  1. Chia Seed Pudding with Orange and Almonds
    • Ingredients: 2 tbsp chia seeds (126mg calcium, 88mg magnesium, 1.6mg zinc), ¾ cup fortified almond milk (225mg calcium), 1 medium orange (52mg Vitamin C, 40mg calcium), 1 tbsp slivered almonds (33mg magnesium, 0.7mg zinc), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Mix chia seeds with almond milk, refrigerate overnight. Top with orange segments, almonds, and sautéed mushrooms. Drink 330ml water.
    • Nutrients: Calcium (391mg), D2 (0.5µg), Magnesium (121mg), Zinc (2.3mg), Vitamin C (~52mg).
    • Calories: ~320 kcal. Benefits: Chia and almond milk boost calcium; orange enhances zinc absorption.
  2. Oatmeal with Spinach and Pumpkin Seeds
    • Ingredients: ½ cup rolled oats (29mg magnesium, 0.7mg zinc), ¾ cup fortified soy milk (225mg calcium), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc), 1 oz portobello mushrooms (0.5µg D2).
    • Prep: Cook oats with soy milk, stir in spinach, top with seeds and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (240mg), D2 (0.5µg), Magnesium (122mg), Zinc (1.7mg), Vitamin C (~15mg).
    • Calories: ~300 kcal. Benefits: Oats and seeds provide magnesium; soy milk supports calcium.
  3. Tofu Scramble with Bell Peppers
    • Ingredients: 3 oz firm tofu (195mg calcium, 2mg zinc, 7mg magnesium), ½ cup red bell pepper (95mg Vitamin C), ½ cup kale (47mg calcium, 26mg Vitamin C, 23mg magnesium), 1 tbsp sunflower seeds (15mg magnesium, 0.5mg zinc), 1 oz maitake mushrooms (1µg D2).
    • Prep: Sauté tofu, peppers, kale, and mushrooms; sprinkle with seeds. Drink 330ml water.
    • Nutrients: Calcium (242mg), D2 (1µg), Magnesium (45mg), Zinc (2.5mg), Vitamin C (~121mg).
    • Calories: ~310 kcal. Benefits: Tofu’s calcium and peppers’ Vitamin C enhance bone and immune health.
  4. Quinoa Porridge with Kiwi and Walnuts
    • Ingredients: ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), ¾ cup fortified almond milk (225mg calcium), 1 kiwi (64mg Vitamin C, 17mg calcium), 1 tbsp walnuts (28mg magnesium, 0.3mg zinc), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Simmer quinoa in almond milk, top with kiwi, walnuts, and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (242mg), D2 (0.5µg), Magnesium (45mg), Zinc (1.2mg), Vitamin C (~64mg).
    • Calories: ~320 kcal. Benefits: Kiwi’s Vitamin C boosts zinc absorption; almond milk supports calcium.
  5. Sweet Potato Toast with Hummus and Peppers
    • Ingredients: ½ medium sweet potato (15mg calcium, 12mg Vitamin C, 21mg magnesium), ¼ cup hummus (25mg calcium, 20mg magnesium, 0.6mg zinc), ½ cup green bell pepper (60mg Vitamin C), 1 oz chanterelle mushrooms (0.5µg D2), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc).
    • Prep: Slice and toast sweet potato, spread with hummus, top with peppers, mushrooms, and seeds. Drink 330ml water.
    • Nutrients: Calcium (40mg), D2 (0.5µg), Magnesium (122mg), Zinc (1.6mg), Vitamin C (~72mg).
    • Calories: ~300 kcal. Benefits: Pumpkin seeds boost magnesium; peppers aid zinc uptake.
  6. Lentil Patties with Tomato and Spinach
    • Ingredients: ½ cup cooked lentils (37mg magnesium, 2.5mg zinc), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), ½ cup diced tomatoes (10mg Vitamin C, 5mg calcium), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp fortified almond milk (50mg calcium).
    • Prep: Blend lentils with almond milk, form patties, pan-fry; serve with spinach and tomatoes. Drink 330ml water.
    • Nutrients: Calcium (70mg), D2 (0.5µg), Magnesium (49mg), Zinc (2.5mg), Vitamin C (~25mg).
    • Calories: ~310 kcal. Benefits: Lentils provide zinc; tomatoes and spinach support immunity.

6 Lacto-Ovo-Vegetarian Breakfasts (Includes Eggs and Dairy)Lacto-Ovo-Vegetarian meals include eggs and dairy for additional calcium, D3, and zinc.

  1. Greek Yogurt with Berries and Chia
    • Ingredients: ½ cup plain Greek yogurt (100mg calcium, 0.1µg D3, 0.7mg zinc), ½ cup strawberries (25mg Vitamin C, 10mg calcium), 1 tbsp chia seeds (63mg calcium, 44mg magnesium, 0.8mg zinc), 1 oz portobello mushrooms (0.5µg D2), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc).
    • Prep: Mix yogurt with strawberries, chia, and seeds; serve with sautéed mushrooms. Drink 330ml water.
    • Nutrients: Calcium (173mg), D2/D3 (0.6µg), Magnesium (125mg), Zinc (2.5mg), Vitamin C (~25mg).
    • Calories: ~310 kcal. Benefits: Yogurt’s calcium and D3 support bones; strawberries aid immunity.
  2. Egg and Spinach Scramble with Toast
    • Ingredients: 1 egg (50mg calcium, 0.5µg D3, 0.6mg zinc), 1 cup spinach (30mg calcium, 30mg Vitamin C, 24mg magnesium), 1 slice whole-grain bread (23mg magnesium, 0.7mg zinc), ½ cup red bell pepper (95mg Vitamin C), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Scramble egg with spinach, peppers, and mushrooms; serve with toast. Drink 330ml water.
    • Nutrients: Calcium (80mg), D2/D3 (1µg), Magnesium (47mg), Zinc (1.3mg), Vitamin C (~125mg).
    • Calories: ~300 kcal. Benefits: Egg’s D3 enhances calcium absorption; peppers boost zinc uptake.
  3. Oatmeal with Feta and Kale
    • Ingredients: ½ cup rolled oats (29mg magnesium, 0.7mg zinc), 1 oz feta cheese (140mg calcium, 0.7mg zinc), ½ cup kale (47mg calcium, 26mg Vitamin C, 23mg magnesium), ½ cup strawberries (25mg Vitamin C), 1 oz maitake mushrooms (1µg D2).
    • Prep: Cook oats, stir in kale and feta, top with strawberries and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (187mg), D2 (1µg), Magnesium (52mg), Zinc (1.4mg), Vitamin C (~51mg).
    • Calories: ~320 kcal. Benefits: Feta’s calcium and kale’s magnesium support heart health.
  4. Yogurt Parfait with Kiwi and Almonds
    • Ingredients: ½ cup plain Greek yogurt (100mg calcium, 0.1µg D3, 0.7mg zinc), 1 kiwi (64mg Vitamin C, 17mg calcium), 1 tbsp almonds (33mg magnesium, 0.7mg zinc), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Layer yogurt, kiwi, spinach, and mushrooms; top with almonds. Drink 330ml water.
    • Nutrients: Calcium (132mg), D2/D3 (0.6µg), Magnesium (45mg), Zinc (1.4mg), Vitamin C (~79mg).
    • Calories: ~310 kcal. Benefits: Yogurt’s D3 and kiwi’s Vitamin C enhance bone and immune health.
  5. Whole-Wheat Toast with Cottage Cheese and Peppers
    • Ingredients: 1 slice whole-grain bread (23mg magnesium, 0.7mg zinc), ¼ cup cottage cheese (17mg calcium, 0.1µg D3, 0.3mg zinc), ½ cup green bell pepper (60mg Vitamin C), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Spread cottage cheese on toast, top with peppers, spinach, and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (32mg), D2/D3 (0.6µg), Magnesium (35mg), Zinc (1mg), Vitamin C (~75mg).
    • Calories: ~300 kcal. Benefits: Cottage cheese’s calcium and peppers’ Vitamin C support bones and immunity.
  6. Quinoa and Egg Bowl with Broccoli
    • Ingredients: 1 egg (50mg calcium, 0.5µg D3, 0.6mg zinc), ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), ½ cup broccoli (21mg calcium, 40mg Vitamin C, 10mg magnesium), ½ cup red bell pepper (95mg Vitamin C), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Mix quinoa, broccoli, peppers, and mushrooms; top with fried egg. Drink 330ml water.
    • Nutrients: Calcium (71mg), D2/D3 (1µg), Magnesium (27mg), Zinc (1.5mg), Vitamin C (~135mg).
    • Calories: ~310 kcal. Benefits: Egg’s D3 and broccoli’s Vitamin C enhance calcium and zinc uptake.

7 Omnivore Breakfasts (Includes Meat, Eggs, Dairy)Omnivore meals include lean meats, eggs, or dairy for additional calcium, D3, and zinc.

  1. Salmon and Spinach Toast
    • Ingredients: 2 oz smoked salmon (32mg calcium, 2.2µg D3, 0.7mg zinc), 1 slice whole-grain bread (23mg magnesium, 0.7mg zinc), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), ½ cup red bell pepper (95mg Vitamin C), 1 oz portobello mushrooms (0.5µg D2).
    • Prep: Toast bread, top with salmon, spinach, peppers, and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (47mg), D2/D3 (2.7µg), Magnesium (35mg), Zinc (1.4mg), Vitamin C (~110mg).
    • Calories: ~300 kcal. Benefits: Salmon’s D3 enhances calcium absorption; peppers boost immunity.
  2. Chicken and Quinoa Bowl
    • Ingredients: 2 oz grilled chicken breast (20mg calcium, 0.5mg zinc, 15mg magnesium), ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), ½ cup kale (47mg calcium, 26mg Vitamin C, 23mg magnesium), ½ cup green bell pepper (60mg Vitamin C), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Mix quinoa, kale, peppers, and mushrooms; top with chicken. Drink 330ml water.
    • Nutrients: Calcium (67mg), D2 (0.5µg), Magnesium (55mg), Zinc (1.4mg), Vitamin C (~86mg).
    • Calories: ~310 kcal. Benefits: Chicken’s zinc and kale’s calcium support immunity and bones.
  3. Greek Yogurt with Salmon and Strawberries
    • Ingredients: ½ cup plain Greek yogurt (100mg calcium, 0.1µg D3, 0.7mg zinc), 2 oz smoked salmon (32mg calcium, 2.2µg D3, 0.7mg zinc), ½ cup strawberries (25mg Vitamin C, 10mg calcium), 1 tbsp chia seeds (63mg calcium, 44mg magnesium, 0.8mg zinc).
    • Prep: Mix yogurt with strawberries and chia; serve with salmon. Drink 330ml water.
    • Nutrients: Calcium (205mg), D3 (2.3µg), Magnesium (44mg), Zinc (2.2mg), Vitamin C (~25mg).
    • Calories: ~320 kcal. Benefits: Salmon and yogurt provide D3 and calcium for bone health.
  4. Turkey and Spinach Scramble
    • Ingredients: 2 oz ground turkey (13mg calcium, 1mg zinc, 10mg magnesium), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), ½ cup red bell pepper (95mg Vitamin C), 1 oz maitake mushrooms (1µg D2), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc).
    • Prep: Sauté turkey, spinach, peppers, and mushrooms; top with seeds. Drink 330ml water.
    • Nutrients: Calcium (28mg), D2 (1µg), Magnesium (103mg), Zinc (2mg), Vitamin C (~110mg).
    • Calories: ~300 kcal. Benefits: Turkey’s zinc and peppers’ Vitamin C boost immunity.
  5. Egg and Broccoli Toast
    • Ingredients: 1 egg (50mg calcium, 0.5µg D3, 0.6mg zinc), ½ cup broccoli (21mg calcium, 40mg Vitamin C, 10mg magnesium), 1 slice whole-grain bread (23mg magnesium, 0.7mg zinc), ½ cup green bell pepper (60mg Vitamin C), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Scramble egg with broccoli, peppers, and mushrooms; serve on toast. Drink 330ml water.
    • Nutrients: Calcium (71mg), D2/D3 (1µg), Magnesium (33mg), Zinc (1.3mg), Vitamin C (~100mg).
    • Calories: ~310 kcal. Benefits: Egg’s D3 and broccoli’s Vitamin C enhance calcium and zinc uptake.
  6. Chicken and Kale Smoothie Bowl
    • Ingredients: 2 oz grilled chicken breast (20mg calcium, 0.5mg zinc, 15mg magnesium), ½ cup kale (47mg calcium, 26mg Vitamin C, 23mg magnesium), ½ cup strawberries (25mg Vitamin C, 10mg calcium), 1 tbsp chia seeds (63mg calcium, 44mg magnesium, 0.8mg zinc), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Blend kale, strawberries, and chia with water; top with chicken and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (140mg), D2 (0.5µg), Magnesium (82mg), Zinc (1.3mg), Vitamin C (~51mg).
    • Calories: ~320 kcal. Benefits: Kale’s calcium and strawberries’ Vitamin C support bones and immunity.
  7. 2 strips of Bacon, 2 slices of toast, and 2 boiled eggs.

Between 09:00-10:00

Drink 330ml of water.

Between 12:00-13:00

Select one of the following

6 Vegetarian Lunches (No Eggs or Dairy)Vegetarian meals exclude meat, fish, poultry, eggs, and dairy, relying on plant-based sources.

  1. Chickpea Salad Wrap
    • Ingredients: ½ cup chickpeas (49mg calcium, 80mg magnesium, 2.4mg zinc), ½ cup red bell pepper (95mg Vitamin C), 1 cup spinach (30mg calcium, 24mg magnesium), 1 whole-wheat tortilla (20mg calcium, 23mg magnesium), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Mix chickpeas, chopped peppers, spinach, and mushrooms; wrap in tortilla. Drink 330ml water.
    • Nutrients: Calcium (99mg), D2 (0.5µg), Magnesium (127mg), Zinc (2.4mg), Vitamin C (~95mg).
    • Calories: ~280 kcal. Benefits: Chickpeas provide magnesium and zinc; peppers boost Vitamin C.
  2. Quinoa and Kale Salad
    • Ingredients: ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), 1 cup kale (94mg calcium, 53mg Vitamin C, 47mg magnesium), ½ cup diced tomatoes (10mg Vitamin C), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc), 1 oz portobello mushrooms (0.5µg D2).
    • Prep: Toss quinoa, kale, tomatoes, seeds, and mushrooms with olive oil and lemon. Drink 330ml water.
    • Nutrients: Calcium (94mg), D2 (0.5µg), Magnesium (145mg), Zinc (1.9mg), Vitamin C (~63mg).
    • Calories: ~260 kcal. Benefits: Kale’s calcium and seeds’ magnesium support bone health.
  3. Lentil and Bell Pepper Soup
    • Ingredients: ½ cup cooked lentils (37mg magnesium, 2.5mg zinc), ½ cup green bell pepper (60mg Vitamin C), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), 1 oz maitake mushrooms (1µg D2), 1 tbsp fortified almond milk (50mg calcium).
    • Prep: Simmer lentils, peppers, spinach, and mushrooms in broth with almond milk. Drink 330ml water.
    • Nutrients: Calcium (65mg), D2 (1µg), Magnesium (49mg), Zinc (2.5mg), Vitamin C (~75mg).
    • Calories: ~250 kcal. Benefits: Lentils boost zinc; peppers enhance absorption.
  4. Tofu and Broccoli Slaw
    • Ingredients: 3 oz firm tofu (195mg calcium, 2mg zinc, 7mg magnesium), ½ cup broccoli (21mg calcium, 40mg Vitamin C, 10mg magnesium), ½ cup red bell pepper (95mg Vitamin C), 1 tbsp sunflower seeds (0.5mg zinc, 15mg magnesium), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Mix shredded broccoli, peppers, tofu, and mushrooms; top with seeds. Drink 330ml water.
    • Nutrients: Calcium (216mg), D2 (0.5µg), Magnesium (32mg), Zinc (2.5mg), Vitamin C (~135mg).
    • Calories: ~270 kcal. Benefits: Tofu’s calcium supports bones; broccoli aids immunity.
  5. Sweet Potato and Black Bean Bowl
    • Ingredients: ½ medium sweet potato (15mg calcium, 12mg Vitamin C, 21mg magnesium), ½ cup black beans (46mg calcium, 60mg magnesium, 2mg zinc), ½ cup green bell pepper (60mg Vitamin C), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Mash sweet potato, mix with beans, peppers, and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (61mg), D2 (0.5µg), Magnesium (81mg), Zinc (2mg), Vitamin C (~72mg).
    • Calories: ~260 kcal. Benefits: Beans provide magnesium and zinc; peppers boost Vitamin C.
  6. Hummus and Veggie Pita
    • Ingredients: ¼ cup hummus (25mg calcium, 0.6mg zinc, 20mg magnesium), 1 whole-wheat pita (20mg calcium, 23mg magnesium, 0.7mg zinc), ½ cup red bell pepper (95mg Vitamin C), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Spread hummus in pita, stuff with peppers, spinach, and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (60mg), D2 (0.5µg), Magnesium (55mg), Zinc (1.3mg), Vitamin C (~110mg).
    • Calories: ~270 kcal. Benefits: Hummus and pita provide magnesium; peppers enhance zinc absorption.

6 Lacto-Ovo-Vegetarian Lunches (Includes Eggs and Dairy)Lacto-Ovo-Vegetarian meals include eggs and dairy for additional calcium, D3, and zinc.

  1. Greek Yogurt and Spinach Salad
    • Ingredients: ½ cup plain Greek yogurt (100mg calcium, 0.1µg D3, 0.7mg zinc), 1 cup spinach (30mg calcium, 30mg Vitamin C, 24mg magnesium), ½ cup red bell pepper (95mg Vitamin C), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc), 1 oz portobello mushrooms (0.5µg D2).
    • Prep: Mix spinach, peppers, and mushrooms; top with yogurt and seeds. Drink 330ml water.
    • Nutrients: Calcium (130mg), D2/D3 (0.6µg), Magnesium (105mg), Zinc (1.7mg), Vitamin C (~125mg).
    • Calories: ~250 kcal. Benefits: Yogurt’s calcium and D3 support bones; peppers boost immunity.
  2. Feta and Kale Wrap
    • Ingredients: 1 oz feta cheese (140mg calcium, 0.7mg zinc), 1 cup kale (94mg calcium, 53mg Vitamin C, 47mg magnesium), ½ cup green bell pepper (60mg Vitamin C), 1 whole-wheat tortilla (20mg calcium, 23mg magnesium, 0.7mg zinc), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Mix kale, peppers, and mushrooms; wrap with feta in tortilla. Drink 330ml water.
    • Nutrients: Calcium (254mg), D2 (0.5µg), Magnesium (70mg), Zinc (1.4mg), Vitamin C (~113mg).
    • Calories: ~280 kcal. Benefits: Feta’s calcium and kale’s magnesium support heart health.
  3. Egg and Veggie Salad
    • Ingredients: 1 egg (50mg calcium, 0.5µg D3, 0.6mg zinc), 1 cup spinach (30mg calcium, 30mg Vitamin C, 24mg magnesium), ½ cup broccoli (21mg calcium, 40mg Vitamin C, 10mg magnesium), 1 tbsp sunflower seeds (15mg magnesium, 0.5mg zinc), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Toss spinach, broccoli, and mushrooms with chopped egg and seeds. Drink 330ml water.
    • Nutrients: Calcium (101mg), D2/D3 (1µg), Magnesium (49mg), Zinc (1.1mg), Vitamin C (~70mg).
    • Calories: ~260 kcal. Benefits: Egg’s D3 enhances calcium absorption; broccoli aids immunity.
  4. Cheddar and Chickpea Pita
    • Ingredients: 1 oz cheddar cheese (200mg calcium, 0.1µg D3, 0.7mg zinc), ½ cup chickpeas (49mg calcium, 80mg magnesium, 2.4mg zinc), ½ cup red bell pepper (95mg Vitamin C), 1 whole-wheat pita (20mg calcium, 23mg magnesium), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Spread chickpeas in pita, add cheese, peppers, and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (269mg), D2/D3 (0.6µg), Magnesium (103mg), Zinc (3.1mg), Vitamin C (~95mg).
    • Calories: ~290 kcal. Benefits: Cheddar’s calcium and chickpeas’ magnesium support bones.
  5. Yogurt and Quinoa Bowl
    • Ingredients: ½ cup plain Greek yogurt (100mg calcium, 0.1µg D3, 0.7mg zinc), ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), ½ cup green bell pepper (60mg Vitamin C), ½ cup kale (47mg calcium, 26mg Vitamin C, 23mg magnesium), 1 oz maitake mushrooms (1µg D2).
    • Prep: Mix quinoa, peppers, kale, and mushrooms; top with yogurt. Drink 330ml water.
    • Nutrients: Calcium (147mg), D2/D3 (1.1µg), Magnesium (40mg), Zinc (1.6mg), Vitamin C (~86mg).
    • Calories: ~270 kcal. Benefits: Yogurt’s D3 and kale’s calcium promote bone health.
  6. Parmesan and Broccoli Salad
    • Ingredients: 1 oz Parmesan cheese (331mg calcium, 0.1µg D3, 0.7mg zinc), 1 cup broccoli (43mg calcium, 81mg Vitamin C, 21mg magnesium), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Toss broccoli, spinach, and mushrooms with Parmesan and seeds. Drink 330ml water.
    • Nutrients: Calcium (389mg), D2/D3 (0.6µg), Magnesium (114mg), Zinc (1.7mg), Vitamin C (~96mg).
    • Calories: ~280 kcal. Benefits: Parmesan’s calcium and broccoli’s Vitamin C enhance bone and immune health.

7 Omnivore Lunches (Includes Meat, Eggs, Dairy)Omnivore meals include lean meats, eggs, or dairy for additional calcium, D3, and zinc.

  1. Chicken and Spinach Salad
    • Ingredients: 2 oz grilled chicken breast (20mg calcium, 0.5mg zinc, 15mg magnesium), 1 cup spinach (30mg calcium, 30mg Vitamin C, 24mg magnesium), ½ cup red bell pepper (95mg Vitamin C), 1 tbsp sunflower seeds (15mg magnesium, 0.5mg zinc), 1 oz portobello mushrooms (0.5µg D2).
    • Prep: Toss spinach, peppers, and mushrooms with chicken and seeds. Drink 330ml water.
    • Nutrients: Calcium (50mg), D2 (0.5µg), Magnesium (54mg), Zinc (1mg), Vitamin C (~125mg).
    • Calories: ~260 kcal. Benefits: Chicken’s zinc and spinach’s Vitamin C support immunity.
  2. Salmon and Kale Wrap
    • Ingredients: 2 oz smoked salmon (32mg calcium, 2.2µg D3, 0.7mg zinc), 1 cup kale (94mg calcium, 53mg Vitamin C, 47mg magnesium), ½ cup green bell pepper (60mg Vitamin C), 1 whole-wheat tortilla (20mg calcium, 23mg magnesium, 0.7mg zinc), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Wrap kale, peppers, salmon, and mushrooms in tortilla. Drink 330ml water.
    • Nutrients: Calcium (146mg), D2/D3 (2.7µg), Magnesium (70mg), Zinc (1.4mg), Vitamin C (~113mg).
    • Calories: ~280 kcal. Benefits: Salmon’s D3 enhances calcium absorption.
  3. Turkey and Quinoa Salad
    • Ingredients: 2 oz ground turkey (13mg calcium, 1mg zinc, 10mg magnesium), ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), ½ cup broccoli (21mg calcium, 40mg Vitamin C, 10mg magnesium), ½ cup red bell pepper (95mg Vitamin C), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Toss quinoa, broccoli, peppers, and mushrooms with turkey. Drink 330ml water.
    • Nutrients: Calcium (34mg), D2 (0.5µg), Magnesium (37mg), Zinc (1.9mg), Vitamin C (~135mg).
    • Calories: ~270 kcal. Benefits: Turkey’s zinc and broccoli’s Vitamin C boost immunity.
  4. Egg and Veggie Pita
    • Ingredients: 1 egg (50mg calcium, 0.5µg D3, 0.6mg zinc), ½ cup green bell pepper (60mg Vitamin C), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), 1 whole-wheat pita (20mg calcium, 23mg magnesium, 0.7mg zinc), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Stuff pita with scrambled egg, peppers, spinach, and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (85mg), D2/D3 (1µg), Magnesium (35mg), Zinc (1.3mg), Vitamin C (~75mg).
    • Calories: ~260 kcal. Benefits: Egg’s D3 and spinach’s calcium support bone health.
  5. Salmon and Broccoli Salad
    • Ingredients: 2 oz baked salmon (47mg calcium, 2.2µg D3, 0.7mg zinc), ½ cup broccoli (21mg calcium, 40mg Vitamin C, 10mg magnesium), ½ cup kale (47mg calcium, 26mg Vitamin C, 23mg magnesium), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc), 1 oz maitake mushrooms (1µg D2).
    • Prep: Toss broccoli, kale, and mushrooms with salmon and seeds. Drink 330ml water.
    • Nutrients: Calcium (115mg), D2/D3 (3.2µg), Magnesium (114mg), Zinc (1.7mg), Vitamin C (~66mg).
    • Calories: ~280 kcal. Benefits: Salmon’s D3 and seeds’ magnesium enhance bone and heart health.
  6. Chicken and Chickpea Bowl
    • Ingredients: 2 oz grilled chicken breast (20mg calcium, 0.5mg zinc, 15mg magnesium), ½ cup chickpeas (49mg calcium, 80mg magnesium, 2.4mg zinc), ½ cup red bell pepper (95mg Vitamin C), ½ cup spinach (15mg calcium, 15mg Vitamin C, 12mg magnesium), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Mix chickpeas, peppers, spinach, and mushrooms; top with chicken. Drink 330ml water.
    • Nutrients: Calcium (84mg), D2 (0.5µg), Magnesium (107mg), Zinc (2.9mg), Vitamin C (~110mg).
    • Calories: ~290 kcal. Benefits: Chickpeas’ magnesium and peppers’ Vitamin C support immunity.
  7. Ezekiel bread with avocado.

Between 16:00-17:00

Drink 330ml of water.

Between 18:00-19:00

Select one of the following

6 Vegetarian Dinners (No Eggs or Dairy)Vegetarian meals exclude meat, fish, poultry, eggs, and dairy, relying on plant-based sources for nutrients.

  1. Tofu and Kale Stir-Fry with Quinoa
    • Ingredients: 4 oz firm tofu (260mg calcium, 2.7mg zinc, 10mg magnesium), 1 cup kale (94mg calcium, 53mg Vitamin C, 47mg magnesium), ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc, 0.2mg B1), 1 cup red bell pepper (190mg Vitamin C, 0.5mg zinc), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Stir-fry tofu, kale, peppers, and mushrooms in sesame oil; serve over quinoa. Drink 330ml water.
    • Nutrients: Calcium (354mg), D2 (0.5µg), Magnesium (57mg), Zinc (4.1mg), Vitamin C (~243mg).
    • Calories: ~380 kcal. Benefits: Tofu and kale provide calcium and magnesium; peppers maximize Vitamin C for zinc absorption.
  2. Lentil and Spinach Soup with Whole-Grain Bread
    • Ingredients: ¾ cup cooked lentils (37mg magnesium, 2.5mg zinc, 0.4mg iron), 1 cup spinach (30mg calcium, 30mg Vitamin C, 24mg magnesium), 1 slice whole-grain bread (23mg magnesium, 0.7mg zinc), ½ cup diced tomatoes (10mg Vitamin C), 1 oz portobello mushrooms (0.5µg D2).
    • Prep: Simmer lentils, spinach, tomatoes, and mushrooms in vegetable broth; serve with bread. Drink 330ml water.
    • Nutrients: Calcium (60mg), D2 (0.5µg), Magnesium (84mg), Zinc (3.2mg), Vitamin C (~40mg).
    • Calories: ~360 kcal. Benefits: Lentils boost magnesium and zinc; spinach supports calcium.
  3. Chickpea and Broccoli Bowl with Brown Rice
    • Ingredients: ¾ cup cooked chickpeas (80mg magnesium, 2.4mg zinc, 49mg calcium), 1 cup broccoli (43mg calcium, 81mg Vitamin C, 21mg magnesium), ½ cup cooked brown rice (42mg magnesium, 0.5mg zinc), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc), 1 oz maitake mushrooms (1µg D2).
    • Prep: Steam broccoli, mix with chickpeas and rice, top with pumpkin seeds and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (92mg), D2 (1µg), Magnesium (143mg), Zinc (3.9mg), Vitamin C (~81mg).
    • Calories: ~400 kcal. Benefits: Pumpkin seeds and chickpeas enhance magnesium and zinc for immunity.
  4. Sweet Potato and Black Bean Tacos
    • Ingredients: 1 medium sweet potato (30mg calcium, 25mg Vitamin C, 43mg magnesium), ½ cup black beans (60mg magnesium, 2mg zinc, 46mg calcium), 2 corn tortillas (20mg calcium, 10mg magnesium), 1 cup green bell pepper (119mg Vitamin C), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Roast sweet potato and mushrooms, mix with beans, fill tortillas, top with peppers. Drink 330ml water.
    • Nutrients: Calcium (96mg), D2 (0.5µg), Magnesium (113mg), Zinc (2mg), Vitamin C (~144mg).
    • Calories: ~370 kcal. Benefits: Sweet potato and beans provide magnesium; peppers boost Vitamin C.
  5. Tempeh and Brussels Sprouts with Buckwheat
    • Ingredients: 4 oz tempeh (110mg calcium, 2.2mg zinc, 77mg magnesium), 1 cup Brussels sprouts (38mg calcium, 75mg Vitamin C, 25mg magnesium), ½ cup cooked buckwheat (51mg magnesium, 1mg zinc), ½ cup diced tomatoes (10mg Vitamin C), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Sauté tempeh, Brussels sprouts, and mushrooms; serve over buckwheat with tomatoes. Drink 330ml water.
    • Nutrients: Calcium (148mg), D2 (0.5µg), Magnesium (153mg), Zinc (3.2mg), Vitamin C (~85mg).
    • Calories: ~390 kcal. Benefits: Tempeh’s calcium and zinc support bones and immunity.
  6. Eggplant and Lentil Curry with Wild Rice
    • Ingredients: 1 cup eggplant (14mg magnesium, 2.2mg Vitamin C),彼此

System: Vegetarian Eggplant and Lentil Curry with Wild Rice (continued)

  • Ingredients: 1 cup eggplant (14mg magnesium, 2.2mg Vitamin C), ¾ cup cooked lentils (37mg magnesium, 2.5mg zinc, 0.4mg iron), ½ cup cooked wild rice (21mg magnesium, 0.7mg zinc), 1 cup red bell pepper (190mg Vitamin C, 0.5mg zinc), 1 oz portobello mushrooms (0.5µg D2), 1 tbsp fortified almond milk (100mg calcium).
  • Prep: Cook eggplant, lentils, and peppers in a curry sauce with almond milk; serve over wild rice. Drink 330ml water.
  • Nutrients: Calcium (100mg), D2 (0.5µg), Magnesium (72mg), Zinc (3.7mg), Vitamin C (~192mg).
  • Calories: ~380 kcal. Benefits: Fortified almond milk adds calcium; peppers enhance zinc absorption.

6 Lacto-Ovo-Vegetarian Dinners (Includes Eggs and Dairy)Lacto-Ovo-Vegetarian meals include eggs and dairy, providing additional sources for calcium, D3, and zinc.

  1. Spinach and Feta Stuffed Zucchini
    • Ingredients: 1 medium zucchini (21mg calcium, 17mg Vitamin C, 19mg magnesium), 1 cup spinach (30mg calcium, 30mg Vitamin C, 24mg magnesium), 1 oz feta cheese (140mg calcium, 0.7mg zinc, 5µg K2), ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Hollow zucchini, stuff with spinach, quinoa, feta, and mushrooms; bake at 375°F for 25 min. Drink 330ml water.
    • Nutrients: Calcium (191mg), D2 (0.5µg), Magnesium (60mg), Zinc (1.6mg), Vitamin C (~47mg).
    • Calories: ~360 kcal. Benefits: Feta boosts calcium; spinach provides Vitamin C for zinc absorption.
  2. Greek Yogurt and Lentil Bowl
    • Ingredients: ¾ cup plain Greek yogurt (200mg calcium, 0.2µg D3, 1.3mg zinc), ½ cup cooked lentils (37mg magnesium, 2.5mg zinc), 1 cup broccoli (43mg calcium, 81mg Vitamin C, 21mg magnesium), ½ cup diced tomatoes (10mg Vitamin C), 1 oz maitake mushrooms (1µg D2).
    • Prep: Mix lentils, broccoli, and tomatoes; top with yogurt and mushrooms. Drink 330ml water.
    • Nutrients: Calcium (243mg), D2 (1µg), Magnesium (58mg), Zinc (3.8mg), Vitamin C (~91mg).
    • Calories: ~370 kcal. Benefits: Yogurt’s calcium and D3 support bone health; broccoli aids immunity.
  3. Whole-Wheat Pasta with Kale and Parmesan
    • Ingredients: 1 cup cooked whole-wheat pasta (43mg magnesium, 1.4mg zinc), 1 cup kale (94mg calcium, 53mg Vitamin C, 47mg magnesium), 1 oz Parmesan cheese (331mg calcium, 0.7mg zinc, 0.1µg D3), ½ cup bell peppers (95mg Vitamin C), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Toss pasta with sautéed kale, peppers, and mushrooms; top with Parmesan. Drink 330ml water.
    • Nutrients: Calcium (425mg), D2/D3 (0.6µg), Magnesium (90mg), Zinc (2.1mg), Vitamin C (~148mg).
    • Calories: ~400 kcal. Benefits: Parmesan’s calcium and D3 enhance bone strength; kale boosts magnesium.
  4. Egg and Veggie Fried Rice
    • Ingredients: 1 egg (50mg calcium, 0.5µg D3, 0.6mg zinc), ½ cup cooked brown rice (42mg magnesium, 0.5mg zinc), 1 cup green bell pepper (119mg Vitamin C, 0.5mg zinc), 1 cup spinach (30mg calcium, 30mg Vitamin C, 24mg magnesium), 1 oz portobello mushrooms (0.5µg D2).
    • Prep: Fry egg with peppers, spinach, and mushrooms; mix with rice. Drink 330ml water.
    • Nutrients: Calcium (80mg), D2/D3 (1µg), Magnesium (66mg), Zinc (1.6mg), Vitamin C (~149mg).
    • Calories: ~350 kcal. Benefits: Egg’s D3 and spinach’s Vitamin C support zinc absorption.
  5. Chickpea and Cheese Flatbread
    • Ingredients: 1 whole-wheat flatbread (30mg calcium, 23mg magnesium, 0.7mg zinc), ½ cup chickpeas (49mg calcium, 80mg magnesium, 2.4mg zinc), 1 oz cheddar cheese (200mg calcium, 0.7mg zinc, 0.1µg D3), 1 cup red bell pepper (190mg Vitamin C).
    • Prep: Top flatbread with chickpeas, cheese, and peppers; bake at 400°F for 10 min. Drink 330ml water.
    • Nutrients: Calcium (279mg), D3 (0.1µg), Magnesium (103mg), Zinc (3.1mg), Vitamin C (~190mg).
    • Calories: ~390 kcal. Benefits: Cheddar’s calcium and peppers’ Vitamin C enhance bone and immune health.
  6. Broccoli and Egg Casserole
    • Ingredients: 2 eggs (100mg calcium, 1µg D3, 1.2mg zinc), 1 cup broccoli (43mg calcium, 81mg Vitamin C, 21mg magnesium), ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), 1 oz feta cheese (140mg calcium, 0.7mg zinc), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Mix eggs, broccoli, quinoa, and mushrooms; top with feta, bake at 375°F for 20 min. Drink 330ml water.
    • Nutrients: Calcium (283mg), D2/D3 (1.5µg), Magnesium (38mg), Zinc (2.8mg), Vitamin C (~81mg).
    • Calories: ~380 kcal. Benefits: Eggs and feta provide D3 and calcium; broccoli boosts immunity.

7 Omnivore Dinners (Includes Meat, Eggs, Dairy)Omnivore meals include lean meats, eggs, or dairy for additional calcium, D3, and zinc sources, balanced with plant-based nutrients.

  1. Chicken and Spinach Salad with Quinoa
    • Ingredients: 3 oz grilled chicken breast (29mg calcium, 0.8mg zinc, 23mg magnesium), 1 cup spinach (30mg calcium, 30mg Vitamin C, 24mg magnesium), ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), 1 cup red bell pepper (190mg Vitamin C), 1 oz shiitake mushrooms (0.5µg D2).
    • Prep: Toss spinach, quinoa, peppers, and mushrooms; top with chicken. Drink 330ml water.
    • Nutrients: Calcium (59mg), D2 (0.5µg), Magnesium (64mg), Zinc (1.7mg), Vitamin C (~220mg).
    • Calories: ~400 kcal. Benefits: Chicken’s zinc and spinach’s Vitamin C support immunity.
  2. Salmon and Sweet Potato Bowl
    • Ingredients: 3 oz baked salmon (47mg calcium, 4.7µg D3, 1mg zinc, 11mg magnesium), 1 medium sweet potato (30mg calcium, 25mg Vitamin C, 43mg magnesium), 1 cup broccoli (43mg calcium, 81mg Vitamin C, 21mg magnesium), 1 tbsp pumpkin seeds (81mg magnesium, 1mg zinc).
    • Prep: Bake salmon, mash sweet potato with broccoli, top with seeds. Drink 330ml water.
    • Nutrients: Calcium (120mg), D3 (4.7µg), Magnesium (155mg), Zinc (2mg), Vitamin C (~106mg).
    • Calories: ~420 kcal. Benefits: Salmon’s D3 enhances calcium absorption for bone health.
  3. Turkey and Lentil Stir-Fry with Brown Rice
    • Ingredients: 3 oz ground turkey (20mg calcium, 1.5mg zinc, 15mg magnesium), ½ cup cooked lentils (37mg magnesium, 2.5mg zinc), 1 cup green bell pepper (119mg Vitamin C, 0.5mg zinc), 1 cup kale (94mg calcium, 53mg Vitamin C, 47mg magnesium), ½ cup brown rice (42mg magnesium).
    • Prep: Stir-fry turkey, lentils, peppers, and kale; serve over rice. Drink 330ml water.
    • Nutrients: Calcium (114mg), Magnesium (141mg), Zinc (4.5mg), Vitamin C (172mg).
    • Calories: ~410 kcal. Benefits: Turkey’s zinc and kale’s calcium support immunity and bones.
  4. Beef and Brussels Sprouts with Wild Rice
    • Ingredients: 3 oz lean beef (29mg calcium, 2.6mg zinc, 17mg magnesium), 1 cup Brussels sprouts (38mg calcium, 75mg Vitamin C, 25mg magnesium), ½ cup cooked wild rice (21mg magnesium, 0.7mg zinc), ½ cup diced tomatoes (10mg Vitamin C), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry beef, Brussels sprouts, and mushrooms; serve over wild rice with tomatoes. Drink 330ml water.
    • Nutrients: Calcium (67mg), D2 (0.5µg), Magnesium (63mg), Zinc (3.3mg), Vitamin C (~85mg).
    • Calories: ~400 kcal. Benefits: Beef’s zinc and Brussels sprouts’ Vitamin C boost immunity.
  5. Salmon and Egg Quinoa Bowl
    • Ingredients: 2 oz smoked salmon (32mg calcium, 2.2µg D3, 0.7mg zinc), 1 egg (50mg calcium, 0.5µg D3, 0.6mg zinc), ½ cup cooked quinoa (17mg magnesium, 0.9mg zinc), 1 cup red bell pepper (190mg Vitamin C), 1 oz portobello mushrooms (0.5µg D2).
    • Prep: Mix quinoa, peppers, and mushrooms; top with salmon and fried egg. Drink 330ml water.
    • Nutrients: Calcium (82mg), D2/D3 (2.7µg), Magnesium (17mg), Zinc (2.2mg), Vitamin C (~190mg).
    • Calories: ~390 kcal. Benefits: Salmon and egg provide D3 for calcium absorption.
  6. Chicken and Chickpea Curry with Greek Yogurt
    • Ingredients: 3 oz chicken breast (29mg calcium, 0.8mg zinc, 23mg magnesium), ½ cup chickpeas (49mg calcium, 80mg magnesium, 2.4mg zinc), ¾ cup Greek yogurt (200mg calcium, 0.2µg D3, 1.3mg zinc), 1 cup spinach (30mg calcium, 30mg Vitamin C, 24mg magnesium).
    • Prep: Cook chicken and chickpeas in spinach curry sauce, top with yogurt. Drink 330ml water.
    • Nutrients: Calcium (308mg), D3 (0.2µg), Magnesium (127mg), Zinc (4.5mg), Vitamin C (~30mg).
    • Calories: ~420 kcal. Benefits: Yogurt’s calcium and D3 support bone health; chickpeas boost magnesium.
  7. Omnivore basic 2 boiled eggs, 1 baked potato, 20 g (0.705 ounces) of cheddar cheese, and 330ml of full cream milk.

Exercise: 5 min stretch, 15 min upper body weight training.

Thursday

Between 05:00-06:00

Drink 330 ml (11.16 oz) of water.

Select between the following:

6 Vegetarian Breakfasts (High in Fiber, No Eggs or Dairy)Vegetarian diets exclude meat, fish, and poultry but include plant-based foods. These breakfasts avoid eggs and dairy to align strictly with vegan-style vegetarianism.

  1. Chia Seed Pudding with Berries and Nuts
    • Ingredients: 3 tbsp chia seeds (10g fiber), 1 cup unsweetened almond milk, 1 cup mixed berries (4g fiber), 2 tbsp chopped almonds (2g fiber), 1 tbsp ground flaxseeds (2g fiber).
    • Prep: Mix chia seeds with almond milk, let sit overnight. Top with berries, almonds, and flaxseeds.
    • Fiber: ~18g. Benefits: Chia and flaxseeds provide omega-3s and lignans, supporting heart health and reducing inflammation (PLOS Medicine, 2022).
    • Calories: ~350 kcal.
  2. Overnight Oats with Apple and Pumpkin Seeds
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup soy milk, 1 diced apple (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tsp cinnamon.
    • Prep: Combine oats, soy milk, and cinnamon; refrigerate overnight. Add apple and seeds in the morning.
    • Fiber: ~10g. Benefits: Oats’ beta-glucans lower cholesterol, aiding heart health.
    • Calories: ~300 kcal.
  3. Avocado Toast with Black Beans
    • Ingredients: 2 slices whole-grain bread (6g fiber), ½ avocado (5g fiber), ½ cup canned black beans (7g fiber), 1 tbsp salsa, cilantro.
    • Prep: Toast bread, mash avocado on top, add rinsed beans and salsa, garnish with cilantro.
    • Fiber: ~18g. Benefits: Beans and avocado provide protein and healthy fats, supporting blood flow.
    • Calories: ~400 kcal.
  4. Quinoa Porridge with Pear and Walnuts
    • Ingredients: ½ cup cooked quinoa (3g fiber), 1 cup almond milk, 1 sliced pear (6g fiber), 2 tbsp walnuts (2g fiber), 1 tsp maple syrup.
    • Prep: Simmer quinoa in almond milk, top with pear, walnuts, and syrup.
    • Fiber: ~11g. Benefits: Quinoa’s protein and pear’s pectin aid digestion and satiety.
    • Calories: ~350 kcal.
  5. Smoothie Bowl with Spinach and Flax
    • Ingredients: 1 banana, 1 cup spinach (2g fiber), ½ cup frozen mango (2g fiber), 1 tbsp flaxseeds (2g fiber), 1 cup oat milk, 2 tbsp granola (2g fiber).
    • Prep: Blend banana, spinach, mango, flaxseeds, and oat milk; top with granola.
    • Fiber: ~8g. Benefits: Spinach and flax support cellular health and reduce inflammation.
    • Calories: ~320 kcal.
  6. Lentil Breakfast Patties with Tomato Salad
    • Ingredients: ½ cup cooked lentils (8g fiber), ¼ cup oats (2g fiber), 1 tsp cumin, 1 cup cherry tomatoes (2g fiber), 1 tbsp olive oil.
    • Prep: Blend lentils, oats, and cumin; form patties, pan-fry in olive oil. Serve with tomato salad.
    • Fiber: ~12g. Benefits: Lentils provide protein and iron, reducing chronic disease risk.
    • Calories: ~380 kcal.

6 Lacto-Ovo-Vegetarian Breakfasts (High in Fiber, Includes Eggs and Dairy)Lacto-Ovo-Vegetarian diets include eggs and dairy but exclude meat, fish, and poultry. These incorporate yogurt, cheese, or eggs for added protein.

  1. Greek Yogurt Parfait with Figs and Chia
    • Ingredients: ¾ cup plain Greek yogurt, 2 fresh figs (3g fiber), 2 tbsp chia seeds (10g fiber), ¼ cup granola (2g fiber), 1 tsp honey.
    • Prep: Layer yogurt, sliced figs, chia, and granola; drizzle with honey.
    • Fiber: ~15g. Benefits: Greek yogurt’s probiotics and figs’ antioxidants support gut and heart health.
    • Calories: ~350 kcal.
  2. Whole-Grain Veggie Scramble
    • Ingredients: 2 eggs, 1 cup spinach (2g fiber), ½ cup diced bell peppers (1g fiber), 2 slices whole-grain toast (6g fiber), 1 tbsp feta cheese.
    • Prep: Scramble eggs with spinach and peppers, serve with toast and feta.
    • Fiber: ~9g. Benefits: Eggs provide protein, and veggies add antioxidants for heart health.
    • Calories: ~340 kcal.
  3. Oatmeal with Blueberries and Cottage Cheese
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup skim milk, ½ cup blueberries (2g fiber), ¼ cup cottage cheese, 1 tbsp flaxseeds (2g fiber).
    • Prep: Cook oats with milk, top with blueberries, cottage cheese, and flaxseeds.
    • Fiber: ~8g. Benefits: Blueberries’ anthocyanins reduce inflammation, per Nature Medicine (2025).
    • Calories: ~320 kcal.
  4. Whole-Wheat Pancakes with Apple Compote
    • Ingredients: ½ cup whole-wheat flour (6g fiber), 1 egg, ½ cup milk, 1 diced apple (4g fiber), 1 tbsp almonds (1g fiber), 1 tsp cinnamon.
    • Prep: Mix flour, egg, and milk for pancakes; cook. Simmer apple with cinnamon for compote, top with almonds.
    • Fiber: ~11g. Benefits: Whole-wheat flour stabilizes blood sugar.
    • Calories: ~380 kcal.
  5. Veggie and Cheese Breakfast Burrito
    • Ingredients: 1 whole-grain tortilla (5g fiber), 1 egg, ½ cup black beans (7g fiber), ¼ cup shredded cheddar, ½ cup spinach (1g fiber), salsa.
    • Prep: Scramble egg with spinach, add beans and cheese, wrap in tortilla, serve with salsa.
    • Fiber: ~13g. Benefits: Beans and spinach boost digestion and heart health.
    • Calories: ~400 kcal.
  6. Fruit and Nut Yogurt Bowl
    • Ingredients: ¾ cup plain Greek yogurt, 1 kiwi (3g fiber), ½ cup raspberries (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tbsp oats (1g fiber).
    • Prep: Combine all ingredients in a bowl.
    • Fiber: ~10g. Benefits: Raspberries’ fiber and yogurt’s calcium promote bone and gut health.
    • Calories: ~330 kcal.

7 Omnivore Breakfasts (High in Fiber, Includes Meat, Eggs, Dairy)Omnivore diets include all food groups, so these incorporate lean meats alongside fiber-rich plants for balance.

  1. Whole-Grain Breakfast Bowl with Turkey Sausage
    • Ingredients: ½ cup cooked farro (5g fiber), 1 turkey sausage link, 1 cup kale (2g fiber), ½ avocado (5g fiber), 1 poached egg.
    • Prep: Sauté kale, serve with cooked farro, sausage, avocado, and egg.
    • Fiber: ~12g. Benefits: Farro and kale support digestion; turkey sausage adds lean protein.
    • Calories: ~400 kcal.
  2. Oatmeal with Bacon and Pear
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup milk, 1 sliced pear (6g fiber), 1 slice bacon, 1 tbsp chia seeds (5g fiber).
    • Prep: Cook oats in milk, top with pear and chia, serve with crumbled bacon.
    • Fiber: ~15g. Benefits: Pear’s fiber and bacon’s protein balance satiety and heart health.
    • Calories: ~380 kcal.
  3. Whole-Wheat English Muffin with Chicken and Veggies
    • Ingredients: 1 whole-wheat English muffin (5g fiber), 2 oz grilled chicken breast, ½ cup roasted zucchini (2g fiber), 1 tbsp hummus, 1 slice tomato (1g fiber).
    • Prep: Toast muffin, layer with hummus, chicken, zucchini, and tomato.
    • Fiber: ~8g. Benefits: Hummus and veggies reduce inflammation, per Nature Food (2023).
    • Calories: ~350 kcal.
  4. Smoothie with Spinach and Ham
    • Ingredients: 1 cup spinach (2g fiber), ½ cup frozen strawberries (2g fiber), 1 oz lean ham, 1 tbsp flaxseeds (2g fiber), 1 cup Greek yogurt, ½ cup oat milk.
    • Prep: Blend all ingredients.
    • Fiber: ~6g. Benefits: Yogurt’s probiotics and spinach’s vitamins support immunity.
    • Calories: ~340 kcal.
  5. Quinoa and Egg Breakfast Tacos
    • Ingredients: 2 corn tortillas (4g fiber), ½ cup cooked quinoa (3g fiber), 1 scrambled egg, 1 oz turkey bacon, ½ cup diced bell peppers (1g fiber), salsa.
    • Prep: Fill tortillas with quinoa, egg, turkey bacon, and peppers; top with salsa.
    • Fiber: ~8g. Benefits: Quinoa and peppers aid digestion and heart health.
    • Calories: ~360 kcal.
  6. Greek Yogurt with Salmon and Berries
    • Ingredients: ¾ cup Greek yogurt, 1 oz smoked salmon, ½ cup raspberries (4g fiber), ½ cup blackberries (4g fiber), 1 tbsp pumpkin seeds (1g fiber).
    • Prep: Mix yogurt with berries and seeds, serve with salmon on the side.
    • Fiber: ~9g. Benefits: Salmon’s omega-3s and berries’ antioxidants reduce heart disease risk.
    • Calories: ~370 kcal.
  7. 5 slices of toast with margarine or butter, and Jam or peanut butter, or jelly.

Between 07:00-10:00

Drink 330 ml (11.16 oz) of water.

Between 12:00-13:00

Eat 2 seasonal fruits.

Between 16:00-17:00

Drink 330 ml (11.16 oz) of water.

Between 18:00-19:00

Select one of the following

6 Vegetarian Dinners (No Eggs or Dairy)Vegetarian meals exclude meat, fish, poultry, eggs, and dairy, relying on plant-based sources for nutrients.

  1. Lentil and Spinach Curry with Brown Rice
    • Ingredients: ¾ cup cooked lentils (15g protein, 7mg iron, 230µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup diced tomatoes (10mg Vitamin C), ½ cup cooked brown rice (2g protein, 0.5mg B1), 1 tbsp sunflower seeds (1µg D2, 1mg iron), 1 tsp turmeric, 1 tbsp olive oil, 1 tbsp natto (10µg K2, 0.5µg B7).
    • Prep: Sauté spinach and tomatoes with turmeric in olive oil, add lentils, serve over rice, top with seeds and natto. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (40mg), Iron (10mg), D2 (1µg), K2 (10µg), Protein (~17g), B Vitamins (B1, B7, B9).
    • Calories: ~400 kcal. Benefits: Lentils and spinach boost iron and folate; natto provides K2 for heart health.
  2. Quinoa Stuffed Bell Peppers
    • Ingredients: 1 large red bell pepper (190mg Vitamin C, 0.5mg iron), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), ½ cup black beans (7g protein, 3.5mg iron, 128µg B9), 1 tbsp nutritional yeast (2µg B12), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).
    • Prep: Hollow pepper, stuff with quinoa, beans, mushrooms, and miso; bake at 375°F for 20 min. Sprinkle nutritional yeast. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (190mg), Iron (5mg), D2 (0.5µg), K2 (5µg), Protein (~10g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Bell peppers maximize Vitamin C; nutritional yeast adds B12, critical for vegetarians.
  3. Chickpea and Kale Stir-Fry with Wild Rice
    • Ingredients: ¾ cup cooked chickpeas (12g protein, 4.7mg iron, 282µg B9), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 oz maitake mushrooms (1µg D2), 1 tbsp sesame seeds (0.5mg iron).
    • Prep: Stir-fry kale, chickpeas, and mushrooms in sesame oil, serve over wild rice, top with sesame seeds. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (80mg), Iron (7mg), D2 (1µg), K2 (19µg), Protein (~15g), B Vitamins (B3, B9).
    • Calories: ~380 kcal. Benefits: Chickpeas and kale provide protein and iron, enhanced by Vitamin C for absorption.
  4. Sweet Potato and Black-Eyed Pea Bowl
    • Ingredients: 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), ½ cup cooked black-eyed peas (5g protein, 2.2mg iron, 105µg B9), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Roast sweet potato and broccoli, mix with black-eyed peas and natto, top with mushrooms. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (106mg), Iron (3.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9).
    • Calories: ~360 kcal. Benefits: Sweet potato and broccoli boost immunity; natto supports heart health.
  5. Tofu and Brussels Sprouts Stir-Fry with Buckwheat
    • Ingredients: 4 oz firm tofu (10g protein, 2mg iron, 0.2µg B12 if fortified), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), ½ cup cooked buckwheat (3g protein, 1mg iron, 0.2mg B1), 1 tbsp miso paste (5µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry tofu, Brussels sprouts, and mushrooms in miso sauce, serve over buckwheat. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (75mg), Iron (4.4mg), D2 (0.5µg), K2 (5µg), Protein (~13g), B Vitamins (B1, B9, B12).
    • Calories: ~370 kcal. Benefits: Tofu provides protein; Brussels sprouts enhance iron absorption.
  6. Lentil-Stuffed Zucchini with Tomato Sauce
    • Ingredients: 1 medium zucchini (17mg Vitamin C, 0.6mg iron), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), ½ cup tomato sauce (10mg Vitamin C, 0.7mg iron), 1 tbsp nutritional yeast (2µg B12), 1 oz portobello mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).
    • Prep: Hollow zucchini, stuff with lentils and mushrooms, top with tomato sauce and nutritional yeast, bake at 375°F for 25 min. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (27mg), Iron (4.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9, B12).
    • Calories: ~340 kcal. Benefits: Lentils and tomatoes support heart health and iron uptake.

6 Lacto-Ovo-Vegetarian Dinners (Includes Eggs and Dairy)Lacto-Ovo-Vegetarian meals include eggs and dairy, providing additional sources for D3, K2, and B12.

  1. Spinach and Feta Stuffed Portobello Mushrooms
    • Ingredients: 2 large portobello mushrooms (1µg D2, 0.5mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz feta cheese (5µg K2, 4g protein), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 tbsp sunflower seeds (0.5mg iron).
    • Prep: Stuff mushrooms with spinach, quinoa, and feta; bake at 375°F for 20 min. Top with seeds. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (30mg), Iron (4.6mg), D2 (1µg), K2 (5µg), Protein (~7g), B Vitamins (B1, B9).
    • Calories: ~360 kcal. Benefits: Feta’s K2 supports heart health; spinach boosts iron.
  2. Egg and Veggie Fried Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), ½ cup cooked brown rice (0.5mg B1, 1g protein), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup peas (40mg Vitamin C, 1.2mg iron, 31µg B9), 1 tbsp natto (10µg K2).
    • Prep: Scramble egg with peppers and peas, mix with rice and natto. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (160mg), Iron (2.7mg), D3 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Eggs provide B12; peppers enhance iron absorption.
  3. Greek Yogurt and Lentil Salad
    • Ingredients: ¾ cup plain Greek yogurt (0.2µg D3, 8g protein), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup cherry tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron), 1 tbsp natto (10µg K2).
    • Prep: Mix lentils, tomatoes, spinach, and natto; top with yogurt. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (55mg), Iron (6.7mg), D3 (0.2µg), K2 (10µg), Protein (~15g), B Vitamins (B9).
    • Calories: ~370 kcal. Benefits: Yogurt’s probiotics aid gut health; lentils provide folate.
  4. Whole-Wheat Pasta with Broccoli and Parmesan
    • Ingredients: 1 cup cooked whole-wheat pasta (2g protein, 1.4mg iron, 0.3mg B1), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 oz Parmesan cheese (5µg K2, 0.1µg D3, 7g protein), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp pumpkin seeds (0.5mg iron).
    • Prep: Toss pasta with steamed broccoli, mushrooms, and Parmesan; sprinkle seeds. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (81mg), Iron (2.6mg), D2/D3 (0.6µg), K2 (5µg), Protein (~9g), B Vitamins (B1).
    • Calories: ~400 kcal. Benefits: Broccoli’s Vitamin C boosts iron uptake; Parmesan adds K2.
  5. Eggplant and Egg Stir-Fry with Wild Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), 1 cup eggplant (2.2mg Vitamin C, 0.2mg iron), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry eggplant, kale, and mushrooms with egg, serve over wild rice. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (82mg), Iron (3mg), D2/D3 (1µg), K2 (19µg), Protein (~9g), B Vitamins (B3, B12).
    • Calories: ~360 kcal. Benefits: Kale’s K2 and egg’s B12 support heart and nerve health.
  6. Chickpea and Cheese Flatbread
    • Ingredients: 1 whole-wheat flatbread (2g protein, 1.5mg iron, 0.3mg B1), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 oz cheddar cheese (5µg K2, 0.1µg D3, 6g protein), 1 cup red bell pepper (190mg Vitamin C, 0.5mg iron).
    • Prep: Top flatbread with chickpeas, cheese, and diced pepper; bake at 400°F for 10 min. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.
    • Nutrients: Vitamin C (190mg), Iron (4.4mg), D3 (0.1µg), K2 (5µg), Protein (~14g), B Vitamins (B1, B9).
    • Calories: ~390 kcal. Benefits: Chickpeas and peppers provide fiber and Vitamin C for iron absorption.

7 Omnivore Dinners (Includes Meat, Eggs, Dairy)Omnivore meals include lean meats, eggs, or dairy for additional D3, K2, and B12 sources, balanced with plant-based fiber.

Calories: ~420 kcal. Benefits: Chickpeas and spinach boost fiber and iron; chicken adds B12.

Grilled Chicken and Quinoa Salad

Ingredients: 3 oz grilled chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).

Prep: Toss quinoa, spinach, and mushrooms; top with chicken and natto. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.

Nutrients: Vitamin C (30mg), Iron (5.1mg), D2 (0.5µg), K2 (10µg), Protein (~28g), B Vitamins (B1, B9, B12).

Calories: ~400 kcal. Benefits: Chicken’s B12 and spinach’s Vitamin C support energy and immunity.

Salmon and Sweet Potato Mash

Ingredients: 3 oz baked salmon (20g protein, 0.6mg iron, 4.7µg D3, 0.5µg B12), 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 tbsp sunflower seeds (0.5mg iron).

Prep: Bake salmon, mash sweet potato with broccoli, top with natto and seeds. Drink 330ml water.

Nutrients: Vitamin C (106mg), Iron (1.8mg), D3 (4.7µg), K2 (10µg), Protein (~22g), B Vitamins (B12).

Calories: ~420 kcal. Benefits: Salmon’s D3 and omega-3s reduce heart disease risk.

Turkey and Lentil Stew

Ingredients: 3 oz ground turkey (20g protein, 1.5mg iron, 0.3µg B12), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup diced tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz maitake mushrooms (1µg D2).

Prep: Simmer turkey, lentils, tomatoes, kale, and mushrooms in broth. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.

Nutrients: Vitamin C (105mg), Iron (6.5mg), D2 (1µg), K2 (19µg), Protein (~27g), B Vitamins (B9, B12).

Calories: ~410 kcal. Benefits: Lentils and turkey boost protein and iron for muscle and blood health.

Beef and Veggie Stir-Fry with Brown Rice

Ingredients: 3 oz lean beef (22g protein, 2.1mg iron, 0.7µg B12), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup cooked brown rice (1g protein, 0.5mg iron, 0.5mg B1), 1 oz oyster mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).

Prep: Stir-fry beef, peppers, and mushrooms with miso, serve over rice. Drink 330ml water.

Nutrients: Vitamin C (120mg), Iron (3.1mg), D2 (0.5µg), K2 (5µg), Protein (~23g), B Vitamins (B1, B12).

Calories: ~400 kcal. Benefits: Beef’s heme iron is highly bioavailable; peppers aid absorption.

Egg and Salmon Fried Quinoa

Ingredients: 1 egg (6g protein, 1mg iron, 0.5µg D3, 0.2µg B12), 2 oz smoked salmon (12g protein, 0.4mg iron, 2.2µg D3), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), 1 tbsp natto (10µg K2).

Prep: Fry quinoa with egg, salmon, Brussels sprouts, and natto. Drink 330ml water.

Nutrients: Vitamin C (75mg), Iron (4.2mg), D3 (2.7µg), K2 (10µg), Protein (~21g), B Vitamins (B1, B9, B12).

Calories: ~390 kcal. Benefits: Salmon and egg provide D3 and B12 for bone and nerve health.

Chicken and Chickpea Curry with Wild Rice

Ingredients: 3 oz chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 tbsp natto (10µg K2).

Prep: Cook chicken and chickpeas in spinach curry sauce, serve over wild rice with natto. Drink 330 ml (11.16 oz) of water with 1 teaspoon of lemon juice.

Nutrients: Vitamin C (30mg), Iron (6.9mg), K2 (10µg), Protein (34g), B Vitamins (B3, B9, B12).

Omnivore basic

2 boiled eggs, 1 baked potato, 20 g (0.705 ounces) of cheddar cheese, and 330ml of full cream milk.

Exercise: 5 min stretch, 15 min core and lower body weight training.

Friday

Between 05:00-06:00

Drink 330 ml (11.16 oz) of water.

Select between the following:

6 Vegetarian Breakfasts (High in Fiber, No Eggs or Dairy)Vegetarian diets exclude meat, fish, and poultry but include plant-based foods. These breakfasts avoid eggs and dairy to align strictly with vegan-style vegetarianism.

  1. Chia Seed Pudding with Berries and Nuts
    • Ingredients: 3 tbsp chia seeds (10g fiber), 1 cup unsweetened almond milk, 1 cup mixed berries (4g fiber), 2 tbsp chopped almonds (2g fiber), 1 tbsp ground flaxseeds (2g fiber).
    • Prep: Mix chia seeds with almond milk, let sit overnight. Top with berries, almonds, and flaxseeds.
    • Fiber: ~18g. Benefits: Chia and flaxseeds provide omega-3s and lignans, supporting heart health and reducing inflammation (PLOS Medicine, 2022).
    • Calories: ~350 kcal.
  2. Overnight Oats with Apple and Pumpkin Seeds
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup soy milk, 1 diced apple (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tsp cinnamon.
    • Prep: Combine oats, soy milk, and cinnamon; refrigerate overnight. Add apple and seeds in the morning.
    • Fiber: ~10g. Benefits: Oats’ beta-glucans lower cholesterol, aiding heart health.
    • Calories: ~300 kcal.
  3. Avocado Toast with Black Beans
    • Ingredients: 2 slices whole-grain bread (6g fiber), ½ avocado (5g fiber), ½ cup canned black beans (7g fiber), 1 tbsp salsa, cilantro.
    • Prep: Toast bread, mash avocado on top, add rinsed beans and salsa, garnish with cilantro.
    • Fiber: ~18g. Benefits: Beans and avocado provide protein and healthy fats, supporting blood flow.
    • Calories: ~400 kcal.
  4. Quinoa Porridge with Pear and Walnuts
    • Ingredients: ½ cup cooked quinoa (3g fiber), 1 cup almond milk, 1 sliced pear (6g fiber), 2 tbsp walnuts (2g fiber), 1 tsp maple syrup.
    • Prep: Simmer quinoa in almond milk, top with pear, walnuts, and syrup.
    • Fiber: ~11g. Benefits: Quinoa’s protein and pear’s pectin aid digestion and satiety.
    • Calories: ~350 kcal.
  5. Smoothie Bowl with Spinach and Flax
    • Ingredients: 1 banana, 1 cup spinach (2g fiber), ½ cup frozen mango (2g fiber), 1 tbsp flaxseeds (2g fiber), 1 cup oat milk, 2 tbsp granola (2g fiber).
    • Prep: Blend banana, spinach, mango, flaxseeds, and oat milk; top with granola.
    • Fiber: ~8g. Benefits: Spinach and flax support cellular health and reduce inflammation.
    • Calories: ~320 kcal.
  6. Lentil Breakfast Patties with Tomato Salad
    • Ingredients: ½ cup cooked lentils (8g fiber), ¼ cup oats (2g fiber), 1 tsp cumin, 1 cup cherry tomatoes (2g fiber), 1 tbsp olive oil.
    • Prep: Blend lentils, oats, and cumin; form patties, pan-fry in olive oil. Serve with tomato salad.
    • Fiber: ~12g. Benefits: Lentils provide protein and iron, reducing chronic disease risk.
    • Calories: ~380 kcal.

6 Lacto-Ovo-Vegetarian Breakfasts (High in Fiber, Includes Eggs and Dairy)Lacto-Ovo-Vegetarian diets include eggs and dairy but exclude meat, fish, and poultry. These incorporate yogurt, cheese, or eggs for added protein.

  1. Greek Yogurt Parfait with Figs and Chia
    • Ingredients: ¾ cup plain Greek yogurt, 2 fresh figs (3g fiber), 2 tbsp chia seeds (10g fiber), ¼ cup granola (2g fiber), 1 tsp honey.
    • Prep: Layer yogurt, sliced figs, chia, and granola; drizzle with honey.
    • Fiber: ~15g. Benefits: Greek yogurt’s probiotics and figs’ antioxidants support gut and heart health.
    • Calories: ~350 kcal.
  2. Whole-Grain Veggie Scramble
    • Ingredients: 2 eggs, 1 cup spinach (2g fiber), ½ cup diced bell peppers (1g fiber), 2 slices whole-grain toast (6g fiber), 1 tbsp feta cheese.
    • Prep: Scramble eggs with spinach and peppers, serve with toast and feta.
    • Fiber: ~9g. Benefits: Eggs provide protein, and veggies add antioxidants for heart health.
    • Calories: ~340 kcal.
  3. Oatmeal with Blueberries and Cottage Cheese
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup skim milk, ½ cup blueberries (2g fiber), ¼ cup cottage cheese, 1 tbsp flaxseeds (2g fiber).
    • Prep: Cook oats with milk, top with blueberries, cottage cheese, and flaxseeds.
    • Fiber: ~8g. Benefits: Blueberries’ anthocyanins reduce inflammation, per Nature Medicine (2025).
    • Calories: ~320 kcal.
  4. Whole-Wheat Pancakes with Apple Compote
    • Ingredients: ½ cup whole-wheat flour (6g fiber), 1 egg, ½ cup milk, 1 diced apple (4g fiber), 1 tbsp almonds (1g fiber), 1 tsp cinnamon.
    • Prep: Mix flour, egg, and milk for pancakes; cook. Simmer apple with cinnamon for compote, top with almonds.
    • Fiber: ~11g. Benefits: Whole-wheat flour stabilizes blood sugar.
    • Calories: ~380 kcal.
  5. Veggie and Cheese Breakfast Burrito
    • Ingredients: 1 whole-grain tortilla (5g fiber), 1 egg, ½ cup black beans (7g fiber), ¼ cup shredded cheddar, ½ cup spinach (1g fiber), salsa.
    • Prep: Scramble egg with spinach, add beans and cheese, wrap in tortilla, serve with salsa.
    • Fiber: ~13g. Benefits: Beans and spinach boost digestion and heart health.
    • Calories: ~400 kcal.
  6. Fruit and Nut Yogurt Bowl
    • Ingredients: ¾ cup plain Greek yogurt, 1 kiwi (3g fiber), ½ cup raspberries (4g fiber), 2 tbsp pumpkin seeds (2g fiber), 1 tbsp oats (1g fiber).
    • Prep: Combine all ingredients in a bowl.
    • Fiber: ~10g. Benefits: Raspberries’ fiber and yogurt’s calcium promote bone and gut health.
    • Calories: ~330 kcal.

6 Omnivore Breakfasts (High in Fiber, Includes Meat, Eggs, Dairy)Omnivore diets include all food groups, so these incorporate lean meats alongside fiber-rich plants for balance.

  1. Whole-Grain Breakfast Bowl with Turkey Sausage
    • Ingredients: ½ cup cooked farro (5g fiber), 1 turkey sausage link, 1 cup kale (2g fiber), ½ avocado (5g fiber), 1 poached egg.
    • Prep: Sauté kale, serve with cooked farro, sausage, avocado, and egg.
    • Fiber: ~12g. Benefits: Farro and kale support digestion; turkey sausage adds lean protein.
    • Calories: ~400 kcal.
  2. Oatmeal with Bacon and Pear
    • Ingredients: ½ cup rolled oats (4g fiber), 1 cup milk, 1 sliced pear (6g fiber), 1 slice bacon, 1 tbsp chia seeds (5g fiber).
    • Prep: Cook oats in milk, top with pear and chia, serve with crumbled bacon.
    • Fiber: ~15g. Benefits: Pear’s fiber and bacon’s protein balance satiety and heart health.
    • Calories: ~380 kcal.
  3. Whole-Wheat English Muffin with Chicken and Veggies
    • Ingredients: 1 whole-wheat English muffin (5g fiber), 2 oz grilled chicken breast, ½ cup roasted zucchini (2g fiber), 1 tbsp hummus, 1 slice tomato (1g fiber).
    • Prep: Toast muffin, layer with hummus, chicken, zucchini, and tomato.
    • Fiber: ~8g. Benefits: Hummus and veggies reduce inflammation, per Nature Food (2023).
    • Calories: ~350 kcal.
  4. Smoothie with Spinach and Ham
    • Ingredients: 1 cup spinach (2g fiber), ½ cup frozen strawberries (2g fiber), 1 oz lean ham, 1 tbsp flaxseeds (2g fiber), 1 cup Greek yogurt, ½ cup oat milk.
    • Prep: Blend all ingredients.
    • Fiber: ~6g. Benefits: Yogurt’s probiotics and spinach’s vitamins support immunity.
    • Calories: ~340 kcal.
  5. Quinoa and Egg Breakfast Tacos
    • Ingredients: 2 corn tortillas (4g fiber), ½ cup cooked quinoa (3g fiber), 1 scrambled egg, 1 oz turkey bacon, ½ cup diced bell peppers (1g fiber), salsa.
    • Prep: Fill tortillas with quinoa, egg, turkey bacon, and peppers; top with salsa.
    • Fiber: ~8g. Benefits: Quinoa and peppers aid digestion and heart health.
    • Calories: ~360 kcal.
  6. Greek Yogurt with Salmon and Berries
    • Ingredients: ¾ cup Greek yogurt, 1 oz smoked salmon, ½ cup raspberries (4g fiber), ½ cup blackberries (4g fiber), 1 tbsp pumpkin seeds (1g fiber).
    • Prep: Mix yogurt with berries and seeds, serve with salmon on the side.
    • Fiber: ~9g. Benefits: Salmon’s omega-3s and berries’ antioxidants reduce heart disease risk.
    • Calories: ~370 kcal.
  7. 200g of Wheat, Maize, Sorghum, or rice based porridge with sugarcane sugar or honey and milk according to taste.

Between 07:00-10:00

Drink 330 ml (11.16 oz) of water.

Between 12:00-13:00

Eat 2 seasonal fruits.

Between 16:00-17:00

Drink 330 ml (11.16 oz) of water.

Between 18:00-19:00

6 Vegetarian Dinners (No Eggs or Dairy)Vegetarian meals exclude meat, fish, poultry, eggs, and dairy, relying on plant-based sources for nutrients.

  1. Lentil and Spinach Curry with Brown Rice
    • Ingredients: ¾ cup cooked lentils (15g protein, 7mg iron, 230µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup diced tomatoes (10mg Vitamin C), ½ cup cooked brown rice (2g protein, 0.5mg B1), 1 tbsp sunflower seeds (1µg D2, 1mg iron), 1 tsp turmeric, 1 tbsp olive oil, 1 tbsp natto (10µg K2, 0.5µg B7).
    • Prep: Sauté spinach and tomatoes with turmeric in olive oil, add lentils, serve over rice, top with seeds and natto. Drink 330ml (11.16 oz) water.
    • Nutrients: Vitamin C (40mg), Iron (10mg), D2 (1µg), K2 (10µg), Protein (~17g), B Vitamins (B1, B7, B9).
    • Calories: ~400 kcal. Benefits: Lentils and spinach boost iron and folate; natto provides K2 for heart health.
  2. Quinoa Stuffed Bell Peppers
    • Ingredients: 1 large red bell pepper (190mg Vitamin C, 0.5mg iron), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), ½ cup black beans (7g protein, 3.5mg iron, 128µg B9), 1 tbsp nutritional yeast (2µg B12), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).
    • Prep: Hollow pepper, stuff with quinoa, beans, mushrooms, and miso; bake at 375°F for 20 min. Sprinkle nutritional yeast. Drink 330ml water.
    • Nutrients: Vitamin C (190mg), Iron (5mg), D2 (0.5µg), K2 (5µg), Protein (~10g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Bell peppers maximize Vitamin C; nutritional yeast adds B12, critical for vegetarians.
  3. Chickpea and Kale Stir-Fry with Wild Rice
    • Ingredients: ¾ cup cooked chickpeas (12g protein, 4.7mg iron, 282µg B9), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 oz maitake mushrooms (1µg D2), 1 tbsp sesame seeds (0.5mg iron).
    • Prep: Stir-fry kale, chickpeas, and mushrooms in sesame oil, serve over wild rice, top with sesame seeds. Drink 330ml water.
    • Nutrients: Vitamin C (80mg), Iron (7mg), D2 (1µg), K2 (19µg), Protein (~15g), B Vitamins (B3, B9).
    • Calories: ~380 kcal. Benefits: Chickpeas and kale provide protein and iron, enhanced by Vitamin C for absorption.
  4. Sweet Potato and Black-Eyed Pea Bowl
    • Ingredients: 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), ½ cup cooked black-eyed peas (5g protein, 2.2mg iron, 105µg B9), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 oz chanterelle mushrooms (0.5µg D2).
    • Prep: Roast sweet potato and broccoli, mix with black-eyed peas and natto, top with mushrooms. Drink 330ml water.
    • Nutrients: Vitamin C (106mg), Iron (3.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9).
    • Calories: ~360 kcal. Benefits: Sweet potato and broccoli boost immunity; natto supports heart health.
  5. Tofu and Brussels Sprouts Stir-Fry with Buckwheat
    • Ingredients: 4 oz firm tofu (10g protein, 2mg iron, 0.2µg B12 if fortified), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), ½ cup cooked buckwheat (3g protein, 1mg iron, 0.2mg B1), 1 tbsp miso paste (5µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry tofu, Brussels sprouts, and mushrooms in miso sauce, serve over buckwheat. Drink 330ml water.
    • Nutrients: Vitamin C (75mg), Iron (4.4mg), D2 (0.5µg), K2 (5µg), Protein (~13g), B Vitamins (B1, B9, B12).
    • Calories: ~370 kcal. Benefits: Tofu provides protein; Brussels sprouts enhance iron absorption.
  6. Lentil-Stuffed Zucchini with Tomato Sauce
    • Ingredients: 1 medium zucchini (17mg Vitamin C, 0.6mg iron), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), ½ cup tomato sauce (10mg Vitamin C, 0.7mg iron), 1 tbsp nutritional yeast (2µg B12), 1 oz portobello mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).
    • Prep: Hollow zucchini, stuff with lentils and mushrooms, top with tomato sauce and nutritional yeast, bake at 375°F for 25 min. Drink 330ml water.
    • Nutrients: Vitamin C (27mg), Iron (4.6mg), D2 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B9, B12).
    • Calories: ~340 kcal. Benefits: Lentils and tomatoes support heart health and iron uptake.

6 Lacto-Ovo-Vegetarian Dinners (Includes Eggs and Dairy)Lacto-Ovo-Vegetarian meals include eggs and dairy, providing additional sources for D3, K2, and B12.

  1. Spinach and Feta Stuffed Portobello Mushrooms
    • Ingredients: 2 large portobello mushrooms (1µg D2, 0.5mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz feta cheese (5µg K2, 4g protein), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 tbsp sunflower seeds (0.5mg iron).
    • Prep: Stuff mushrooms with spinach, quinoa, and feta; bake at 375°F for 20 min. Top with seeds. Drink 330ml water.
    • Nutrients: Vitamin C (30mg), Iron (4.6mg), D2 (1µg), K2 (5µg), Protein (~7g), B Vitamins (B1, B9).
    • Calories: ~360 kcal. Benefits: Feta’s K2 supports heart health; spinach boosts iron.
  2. Egg and Veggie Fried Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), ½ cup cooked brown rice (0.5mg B1, 1g protein), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup peas (40mg Vitamin C, 1.2mg iron, 31µg B9), 1 tbsp natto (10µg K2).
    • Prep: Scramble egg with peppers and peas, mix with rice and natto. Drink 330ml water.
    • Nutrients: Vitamin C (160mg), Iron (2.7mg), D3 (0.5µg), K2 (10µg), Protein (~7g), B Vitamins (B1, B9, B12).
    • Calories: ~350 kcal. Benefits: Eggs provide B12; peppers enhance iron absorption.
  3. Greek Yogurt and Lentil Salad
    • Ingredients: ¾ cup plain Greek yogurt (0.2µg D3, 8g protein), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup cherry tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup spinach (30mg Vitamin C, 2.7mg iron), 1 tbsp natto (10µg K2).
    • Prep: Mix lentils, tomatoes, spinach, and natto; top with yogurt. Drink 330ml water.
    • Nutrients: Vitamin C (55mg), Iron (6.7mg), D3 (0.2µg), K2 (10µg), Protein (~15g), B Vitamins (B9).
    • Calories: ~370 kcal. Benefits: Yogurt’s probiotics aid gut health; lentils provide folate.
  4. Whole-Wheat Pasta with Broccoli and Parmesan
    • Ingredients: 1 cup cooked whole-wheat pasta (2g protein, 1.4mg iron, 0.3mg B1), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 oz Parmesan cheese (5µg K2, 0.1µg D3, 7g protein), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp pumpkin seeds (0.5mg iron).
    • Prep: Toss pasta with steamed broccoli, mushrooms, and Parmesan; sprinkle seeds. Drink 330ml water.
    • Nutrients: Vitamin C (81mg), Iron (2.6mg), D2/D3 (0.6µg), K2 (5µg), Protein (~9g), B Vitamins (B1).
    • Calories: ~400 kcal. Benefits: Broccoli’s Vitamin C boosts iron uptake; Parmesan adds K2.
  5. Eggplant and Egg Stir-Fry with Wild Rice
    • Ingredients: 1 egg (0.5µg D3, 1mg iron, 6g protein, 0.2µg B12), 1 cup eggplant (2.2mg Vitamin C, 0.2mg iron), ½ cup cooked wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz oyster mushrooms (0.5µg D2).
    • Prep: Stir-fry eggplant, kale, and mushrooms with egg, serve over wild rice. Drink 330ml water.
    • Nutrients: Vitamin C (82mg), Iron (3mg), D2/D3 (1µg), K2 (19µg), Protein (~9g), B Vitamins (B3, B12).
    • Calories: ~360 kcal. Benefits: Kale’s K2 and egg’s B12 support heart and nerve health.
  6. Chickpea and Cheese Flatbread
    • Ingredients: 1 whole-wheat flatbread (2g protein, 1.5mg iron, 0.3mg B1), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 oz cheddar cheese (5µg K2, 0.1µg D3, 6g protein), 1 cup red bell pepper (190mg Vitamin C, 0.5mg iron).
    • Prep: Top flatbread with chickpeas, cheese, and diced pepper; bake at 400°F for 10 min. Drink 330ml water.
    • Nutrients: Vitamin C (190mg), Iron (4.4mg), D3 (0.1µg), K2 (5µg), Protein (~14g), B Vitamins (B1, B9).
    • Calories: ~390 kcal. Benefits: Chickpeas and peppers provide fiber and Vitamin C for iron absorption.

7 Omnivore Dinners (Includes Meat, Eggs, Dairy)Omnivore meals include lean meats, eggs, or dairy for additional D3, K2, and B12 sources, balanced with plant-based fiber.

Calories: ~420 kcal. Benefits: Chickpeas and spinach boost fiber and iron; chicken adds B12.

Grilled Chicken and Quinoa Salad

Ingredients: 3 oz grilled chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup spinach (30mg Vitamin C, 2.7mg iron, 58µg B9), 1 oz shiitake mushrooms (0.5µg D2), 1 tbsp natto (10µg K2).

Prep: Toss quinoa, spinach, and mushrooms; top with chicken and natto. Drink 330ml water.

Nutrients: Vitamin C (30mg), Iron (5.1mg), D2 (0.5µg), K2 (10µg), Protein (~28g), B Vitamins (B1, B9, B12).

Calories: ~400 kcal. Benefits: Chicken’s B12 and spinach’s Vitamin C support energy and immunity.

Salmon and Sweet Potato Mash

Ingredients: 3 oz baked salmon (20g protein, 0.6mg iron, 4.7µg D3, 0.5µg B12), 1 medium sweet potato (25mg Vitamin C, 0.7mg iron, 2g protein), 1 cup broccoli (81mg Vitamin C, 0.7mg iron), 1 tbsp natto (10µg K2), 1 tbsp sunflower seeds (0.5mg iron).

Prep: Bake salmon, mash sweet potato with broccoli, top with natto and seeds. Drink 330ml water.

Nutrients: Vitamin C (106mg), Iron (1.8mg), D3 (4.7µg), K2 (10µg), Protein (~22g), B Vitamins (B12).

Calories: ~420 kcal. Benefits: Salmon’s D3 and omega-3s reduce heart disease risk.

Turkey and Lentil Stew

Ingredients: 3 oz ground turkey (20g protein, 1.5mg iron, 0.3µg B12), ½ cup cooked lentils (7g protein, 3.3mg iron, 181µg B9), 1 cup diced tomatoes (25mg Vitamin C, 0.7mg iron), 1 cup kale (80mg Vitamin C, 1mg iron, 19µg K2), 1 oz maitake mushrooms (1µg D2).

Prep: Simmer turkey, lentils, tomatoes, kale, and mushrooms in broth. Drink 330ml water.

Nutrients: Vitamin C (105mg), Iron (6.5mg), D2 (1µg), K2 (19µg), Protein (~27g), B Vitamins (B9, B12).

Calories: ~410 kcal. Benefits: Lentils and turkey boost protein and iron for muscle and blood health.

Beef and Veggie Stir-Fry with Brown Rice

Ingredients: 3 oz lean beef (22g protein, 2.1mg iron, 0.7µg B12), 1 cup bell peppers (120mg Vitamin C, 0.5mg iron), ½ cup cooked brown rice (1g protein, 0.5mg iron, 0.5mg B1), 1 oz oyster mushrooms (0.5µg D2), 1 tbsp miso paste (5µg K2).

Prep: Stir-fry beef, peppers, and mushrooms with miso, serve over rice. Drink 330ml water.

Nutrients: Vitamin C (120mg), Iron (3.1mg), D2 (0.5µg), K2 (5µg), Protein (~23g), B Vitamins (B1, B12).

Calories: ~400 kcal. Benefits: Beef’s heme iron is highly bioavailable; peppers aid absorption.

Egg and Salmon Fried Quinoa

Ingredients: 1 egg (6g protein, 1mg iron, 0.5µg D3, 0.2µg B12), 2 oz smoked salmon (12g protein, 0.4mg iron, 2.2µg D3), ½ cup cooked quinoa (3g protein, 1.4mg iron, 0.2mg B1), 1 cup Brussels sprouts (75mg Vitamin C, 1.4mg iron, 61µg B9), 1 tbsp natto (10µg K2).

Prep: Fry quinoa with egg, salmon, Brussels sprouts, and natto. Drink 330ml water.

Nutrients: Vitamin C (75mg), Iron (4.2mg), D3 (2.7µg), K2 (10µg), Protein (~21g), B Vitamins (B1, B9, B12).

Calories: ~390 kcal. Benefits: Salmon and egg provide D3 and B12 for bone and nerve health.

Chicken and Chickpea Curry with Wild Rice

Ingredients: 3 oz chicken breast (25g protein, 1mg iron, 0.4µg B12), ½ cup chickpeas (6g protein, 2.4mg iron, 141µg B9), 1 cup spinach (30mg Vitamin C, 2.7mg iron), ½ cup wild rice (3g protein, 0.8mg iron, 0.2mg B3), 1 tbsp natto (10µg K2).

Prep: Cook chicken and chickpeas in spinach curry sauce, serve over wild rice with natto. Drink 330ml water.

Nutrients: Vitamin C (30mg), Iron (6.9mg), K2 (10µg), Protein (34g), B Vitamins (B3, B9, B12).

Omnivore basic

2 boiled eggs, 1 baked potato, 20 g (0.705 ounces) of cheddar cheese, and 330ml of full cream milk.

Exercise: 5 min stretch, 15 min aerobics.

Saturday

Eat as desire

Exercise: None

April and September

Rest and Christian feasts.

No schedule, eat, drink, and exercise as desired.

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