This plan is designed to help you eat consistently, reduce refined sugar and carbohydrate overload, improve nutrient absorption and give your body the nutritional foundation it needs for healthy metabolic, thyroid and hormonal function.
At lunch and dinner, aim for:
With these portions, the plan is designed to provide approximately:
| Nutrient | Approx. daily intake |
|---|---|
| Protein | 85–90 g |
| Fibre | 28–33 g |
| Magnesium | 330–370 mg |
| Iron | ~16–18 mg |
| Folate | 450–600 mcg DFE |
| Vitamin B12 | 4–6 mcg |
| Vitamin B6 | 1.5–1.9 mg |
| Choline | 450–550 mg |
| Zinc | 8–10 mg |
| Selenium | 60–90 mcg |
| Potassium | ~2,700–3,300 mg |
These are approximate values based on the stated portions and can vary with food size, variety and preparation.
Each bar shows the plan's approximate intake as a percentage of the daily recommended intake for an adult woman aged 19–50. The darker part is the low end of the plan range; the lighter part is the high end. 100% means the recommendation is fully met.
Supports muscle, metabolic health, neurotransmitters and hormone production.
Support healthy red blood-cell production, energy and methylation.
Supports energy metabolism, muscle/nerve function and relaxation.
Support immune and thyroid physiology.
Supports liver function, neurotransmission and methylation.
Prioritise Titus/mackerel and sardines 2–3 times weekly.
Reference values: US/Canada Dietary Reference Intakes for women 19–50 (RDA, or Adequate Intake for fibre, choline and potassium). Needs differ with age, pregnancy or breastfeeding, so these are a guide, not a personal prescription. Because most iron in this plan is plant-based, which is absorbed less readily, the vitamin C pairing in section 3 matters.
Iron is one of your key nutritional priorities.
This helps your body absorb plant-based iron more effectively.
Tea · coffee · cocoa drinks
Ideally leave 1–2 hours between these drinks and your iron-rich meals.
If using calcium-rich foods or supplements, avoid taking them at the same time as your most iron-focused meal where practical.
Your beans + vegetables + fish meals have been deliberately paired with vitamin-C-rich foods for this reason.
If tolerated: include a small serving of plain unsweetened yoghurt or fermented vegetables.
Watch for improvement in: post-meal sleepiness · afternoon crashes · sugar cravings · excessive hunger
5–15 minutes outdoor light + 3–5 minutes prayer/slow breathing
20–30 minute walk
Take short pauses when overwhelmed. Schedule time outside the house and activities that bring enjoyment rather than productivity.
Track: bedtime · wake time · awakenings · sleep quality · morning energy.
Give your body the nutritional building blocks it needs:
Use your daily walk to support movement, stress regulation and vitamin-D physiology.
Aim for 20–30 minutes of walking most days.
For vitamin-D-producing sunlight, include some outdoor exposure from late morning into early afternoon, when UVB is generally more available. Start with approximately 10–20 minutes, 3–5 days/week, while avoiding sunburn.
Because vitamin-D production varies greatly between individuals, test 25-hydroxyvitamin D if vitamin-D status needs to be assessed.
Eat well · Hydrate · Walk · Get daylight · Breathe · Protect your sleep
20+ plant foods · Oily fish 2–3× · 2 strength sessions · Time outdoors · Time for enjoyment
Rate each area out of 10 at the end of each week.
| Area | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Energy /10 | ||||
| Sleep /10 | ||||
| Stress /10 | ||||
| Digestion /10 | ||||
| Mood /10 | ||||
| Post-meal sleepiness /10 | ||||
| Sugar cravings /10 |