Built around your report — fish for HDL, skin-off protein and fiber for your cholesterol ratio, low sodium for BP.
Weekend: pick any weekday combo, or eat down the batch-cook leftovers.
From everything we've worked out together — tap nothing, just a lookup.
✅ Good — eat freely
Eggs · chicken/pork/beef/fish/prawns (grilled, steamed, air-fried) · tofu/tempeh · leafy greens · broccoli/cauliflower/cabbage · cucumber/mushrooms · light soy, sesame oil, garlic, ginger · cheese, nuts · plain nori · unsweetened almond milk
⚠️ Limit — portion matters
Corn · carrot (a few slices, not a pile) · berries (small handful) · plain yogurt · bacon/processed meat (occasional, not daily) · regular milk · fried snacks (fu chuk, keropok) · seasoned/salted seaweed snacks
❌ Avoid — off-plan
Rice, noodles, bread, oats · oyster sauce, hoisin, sweet dark soy, char siew glaze, ketchup · sugary drinks, juice, 3-in-1 coffee · Japanese curry · sweet-glazed fried batter
🍓 Fruit — low to high carb
Lowest (freest): strawberries, raspberries, blackberries, watermelon
Moderate (small handful): blueberries, peach, plum, kiwi
Higher (a few bites only): apple, pear, orange, grapes
Highest (skip / tiny taste): banana, mango, any dried fruit