Thirty-six foods, organised by role.

Protein-dominant (10)

Eggs, chicken breast, salmon, tuna, Greek yogurt, cottage cheese, lean beef, turkey, tofu, lentils.

High-volume vegetables (10)

Spinach, kale, cucumber, celery, lettuce, broccoli, cauliflower, zucchini, bell peppers, tomatoes.

Fruits (6)

Berries, apples, grapefruit, watermelon, oranges, pears.

Whole grains (4)

Oats, quinoa, brown rice, barley.

Fats (3)

Avocado, almonds, olive oil.

Drinks (3)

Green tea, water, black coffee.

Build meals from two protein + two vegetable + one grain. Fat loss follows automatically.