- Protein at every meal (fish, eggs, chicken/turkey, legumes, Greek yogurt)
- Cruciferous veggies daily (broccoli, kale, Brussels sprouts, cabbage)
- Leafy greens, cucumbers, zucchini, radish, carrots
- Slow carbs: oats, quinoa, buckwheat, sweet potato, berries, apples
- Healthy fats: olive oil, avocado, walnuts/almonds, fatty fish
- Herbal teas: green, nettle, dandelion, spearmint, rooibos
- Water with lemon, cucumber–mint water
- Post-meal walks & light movement
- Variety — mix raw, steamed, roasted, fermented veggies
Tip: build plates with 1) protein, 2) veg, 3) slow carbs, 4) fats.