Grocery List

Tap any item to check it off. Progress saves automatically.

0 / 0

Shared — both eat His only ♦ Her only ♦

Shared Meals

Tap any card to reveal full ingredients and personal additions.

His Plan

47 · Type 1 Diabetes · Cardiovascular · Bone Density

Daily Nutrient Targets

Calcium1,200–1,500 mgSardines, yogurt, kale, cheese

Vitamin D32,000–4,000 IUFatty fish, eggs, sun exposure

Vitamin K2 MK-7180–360 mcgNatto, Gouda, Jarlsberg

Magnesium420 mgPumpkin seeds, dark chocolate

Omega-3 EPA+DHA2–3 gSalmon, mackerel, sardines

Protein1.5 g / kg body weightSpread across all meals

Net Carbs50–75 g / dayWhole food sources only

His Non-Negotiable Rules

🍶Natto 3× per week minimumThe richest K2 MK-7 source on Earth — activates osteocalcin to lock calcium into bone and away from arteries
🫐4–6 prunes every single dayPenn State clinical trial: preserved cortical bone density and strength at 6 months — eat them, not prune juice
🥛Greek yogurt + aged Gouda are his dairy advantageBoth supply calcium + K2 simultaneously — she avoids dairy, he leverages it daily
🍅Nightshades at the table — never cooked into the shared dishSalsa, hot sauce, feta go on his plate only. The shared pan stays nightshade-free for her.
⏰12-hour overnight fast minimum — kitchen closes 7 PMImproves insulin sensitivity and lowers HbA1c independent of what you eat
🩺Monitor glucose before every meal — adjust insulin with your endocrinologistAs carbs drop and the diet improves, insulin requirements change. Never adjust blindly.

Daily Rhythm

7:00 AM

Ginger lemon water — before anything

Hydrates and primes digestion before the eating window opens

8:00 AM

Breakfast — check glucose first

Eggs or yogurt bowl. Prunes on the side. Adjust insulin based on reading.

10:30 AM

Small snack if needed

Almonds + berries. Check glucose first — skip snack if reading is fine.

12:30 PM

Lunch — largest meal of the day

Salmon bowl or Mediterranean plate. Always start with bone broth.

3:00 PM

Afternoon green tea

A handful of walnuts alongside. Blood sugar check.

6:00 PM

Dinner — final meal

Sheet pan, stew, or bowl. 2 tbsp natto on the side. Turmeric tea after.

7:00 PM

Kitchen closes — 12h fast begins

Water and herbal tea only. This window is when bone remodeling peaks.

His Side of the Table — Always Available to Him

♦Full-fat plain Greek yogurt — Fage 5% or Chobani Whole Milk
♦Aged Gouda · Jarlsberg · Feta · Parmesan
♦Tomato salsa — nightshade condiment, his plate only
♦Hot sauce (Frank's · Cholula · Tabasco) — his bottles only
♦85%+ dark chocolate — 2 squares nightly (choose dairy-free so she can share)

Her Plan

47 · Post-Menopausal · Scoliosis · Psoriasis

Daily Nutrient Targets

Calcium1,200–1,500 mgSardines, bok choy, teff, collard greens

Vitamin D32,000–5,000 IUFatty fish, UV mushrooms, supplement — test blood levels

Vitamin K2 MK-7200–360 mcgNatto daily — estrogen loss shuts down osteocalcin

Omega-3 EPA+DHA3–4 g / day4× fatty fish per week — primary psoriasis treatment

Phytoestrogens50–75 mg isoflavonesFlaxseed daily · natto · miso · tempeh

Zinc (skin healing)15–20 mgPumpkin seeds, shrimp, hemp hearts

Net Carbs75–100 g / daySlightly more flexible than his plan

Her Non-Negotiable Rules

🚫No nightshades — permanently removedTomatoes, peppers, eggplant, white potato, paprika, cayenne — documented psoriasis triggers in multiple studies
🚫No dairy of any formCasein + IGF-1 from dairy promote keratinocyte overgrowth — the direct driver of psoriasis plaque formation
🚫No alcohol — everThe single most consistent psoriasis dietary trigger across all dermatological literature
🌱2 tablespoons ground flaxseed every single dayLignans are the most potent dietary phytoestrogen for slowing post-menopausal bone resorption without HRT
🍶Natto 3–4× per week — her biggest bone toolEstrogen loss shuts down osteocalcin activation. K2 MK-7 from natto restores it. No drug needed.
🟡Turmeric + black pepper daily — non-negotiableCurcumin inhibits NF-κB — the master inflammatory switch driving both psoriasis and accelerated bone resorption
⏰13-hour overnight fast — kitchen closes 6:30 PMReduces visceral fat that produces inflammatory estrogen-like compounds worsening both psoriasis and bone loss

Daily Rhythm

7:00 AM

Turmeric golden milk — first thing

Coconut milk · turmeric · black pepper · cinnamon. No sweetener. NF-κB suppression before anything enters the gut.

7:30 AM

Breakfast

Coconut yogurt bowl + 2 tbsp ground flaxseed + berries + prunes. The flaxseed is non-negotiable.

10:30 AM

Snack or bone broth

1 cup warm bone broth, or apple + macadamia butter. Bone broth preferred — collagen precursors for skin and spine.

12:00 PM

Lunch — largest meal

Salmon bowl, miso bowl, or Mediterranean plate. Bone broth always starts the meal.

3:00 PM

Green or white tea ritual

EGCG from green tea is clinically anti-inflammatory for psoriasis. A small ritual that compounds over time.

5:30 PM

Dinner — must finish by 6:30

Sheet pan fish, stew, or Asian bowl. Her 13-hour fast is more important than his 12-hour one.

Bedtime

Flaxseed in warm coconut milk

Stir 1 tbsp ground flaxseed into warm coconut milk. Overnight phytoestrogen delivery during the bone remodeling window.

Her Pantry Extras

♦Unsweetened coconut yogurt — Cocoyo or GT's CocoYo
♦Ground flaxseed — grind whole seeds weekly in small batches for maximum potency
♦Her own chili-free kimchi — separate jar from his regular kimchi
♦Teff grain — highest-calcium grain on Earth at 123 mg per ½ cup cooked
♦Collagen peptides (unflavored, grass-fed) — stirs into morning drink
♦Cassava flour tortillas — AIP-compliant grain-free wrap option