Choose your focus
Pick the condition closest to your situation. Each plan shares the same foundation but tunes the emphasis.
The shared principles
Every plan is built on these five ideas. Per-condition pages adjust the emphasis but the spine stays the same.
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High protein Eggs, fish, poultry, lean meat, tofu, paneer, Greek yogurt — at every meal.
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Healthy fats Olive oil, ghee in moderation, avocado, nuts, seeds, fatty fish.
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Low-GI vegetables Half the plate, every meal — leafy greens, crucifers, peppers, mushrooms, zucchini.
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High fiber Vegetables, lentils, beans, chia, flax — feeds the gut and steadies blood sugar.
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Almost no fruit Even "natural" sugar raises glucose. Treat fruit as occasional, prefer berries.
How to use this site
Open the page that matches your situation, read the core principles and food lists, and try the sample day. Notice how you feel after a week. Adjust portions to your appetite, not to a strict calorie count. If you take medication for diabetes, blood pressure, or any chronic condition, talk to your doctor first — these foods are powerful and your dose may need to come down as your numbers improve.