Focus Areas:

✅ Weight Loss (Low-glycemic, high-fiber)
✅ Muscle Gain (Adequate protein & healthy fats)
✅ Hormone Balance (Healthy fats, blood sugar control)
✅ Anti-Inflammatory (Omega-3s, turmeric, antioxidants)
✅ Gut Healing (Fermented foods, bone broth, fiber)
✅ Menopause & Thyroid Support (Cruciferous veggies, selenium, adaptogens)
✅ Insulin Resistance (Low-carb, high-fiber)
✅ Autoimmune-Friendly (No gluten, dairy, or processed oils)

Eating Style:

• 3 meals per day (optional snacks)
• Dairy-free, gluten-free, no refined sugar
• Healthy fats (Olive oil, avocado, nuts)
• Grass-fed/Pasture-raised proteins
• Low-glycemic carbs (Sweet potato, quinoa, berries)

---

📊 Weekly Meal Plan (With Graphics & Instructions)

🥑 Breakfast Options

1. Avocado & Poached Eggs on Sweet Potato Toast

• Ingredients:
  • 2 slices roasted sweet potato
  • ½ avocado (mashed)
  • 2 poached eggs
  • Arugula, lemon juice, sea salt
• Benefits: Healthy fats, fiber, protein, thyroid-supporting selenium.

2. Chia Pudding with Coconut Milk & Berries

• Ingredients:
  • 3 tbsp chia seeds
  • 1 cup coconut milk
  • ½ tsp cinnamon
  • ½ cup mixed berries
• Benefits: Omega-3s, gut-friendly fiber, antioxidants.

3. Protein Smoothie (Collagen + Berries)

• Ingredients:
  • 1 scoop collagen protein
  • 1 cup spinach
  • ½ cup frozen berries
  • 1 tbsp flaxseed
  • 1 cup almond milk
• Benefits: Muscle repair, anti-inflammatory, hormone-balancing.

---

🍽️ Lunch Options

1. Grilled Salmon with Quinoa Tabbouleh

• Ingredients:
  • 1 grilled salmon fillet
  • ½ cup quinoa
  • Cucumber, parsley, mint
  • Lemon-tahini dressing (tahini + lemon + olive oil)
• Benefits: Omega-3s, thyroid-supporting selenium, fiber.

2. Mediterranean Chicken Salad

• Ingredients:
  • Mixed greens
  • ½ avocado
  • 1 boiled egg
  • Olives, grilled chicken
  • Olive oil vinaigrette
• Benefits: Protein, healthy fats, anti-inflammatory.

3. Zucchini Noodles with Turkey Meatballs

• Ingredients:
  • Spiralized zucchini
  • Turkey meatballs (ground turkey + herbs)
  • Tomato-basil sauce (no sugar added)
• Benefits: Low-carb, gut-healing, protein-rich.

---

🍲 Dinner Options

1. Grass-Fed Beef Patties with Roasted Veggies

• Ingredients:
  • 2 beef patties (grass-fed)
  • Roasted Brussels sprouts & carrots
  • Fermented sauerkraut
• Benefits: Iron-rich, probiotic support, anti-inflammatory.

2. Baked Cod with Olive Tapenade

• Ingredients:
  • 1 cod fillet
  • Olive tapenade (olives + capers + garlic)
  • Sautéed kale
  • Mashed cauliflower
• Benefits: Iodine for thyroid, omega-3s, low-carb.

3. Stuffed Bell Peppers (Cauliflower Rice)

• Ingredients:
  • Bell peppers
  • Cauliflower rice
  • Mushrooms, herbs, ground turkey
• Benefits: Fiber-rich, blood sugar balancing.

---

🍏 Optional Snacks

• Handful of walnuts/Brazil nuts (Selenium for thyroid)
• Coconut yogurt + cinnamon (Gut-friendly probiotics)
• Hard-boiled eggs + sea salt (Protein + healthy fats)