Label Strategy
Target: 5.24 Non-HDL and 2.52 Triglycerides. Pick foods that are mostly Green, some Amber, and zero Red.
Traffic Light Quick Guide
| Nutrient | Target | Why? |
|---|---|---|
| Saturated Fat | 🟢 GREEN (Low) | Unblocks liver to clear 5.24 cholesterol. |
| Sugars | 🟢 GREEN (Low) | Stops liver creating more 2.52 triglycerides. |
Back of Pack Targets (Per 100g)
Saturated Fat
- 🟢 LOW: 1.5g or less
- 🟡 AMBER: 1.6g to 5g
- 🔴 HIGH: Over 5g
Sugar
- 🟢 LOW: 5g or less
- 🟡 AMBER: 5.1g to 22.5g
- 🔴 HIGH: Over 22.5g
10 Week Roadmap
BreakfastBerry & Flaxseed Porridge
Ingredients
40g rolled oats, 200ml water (or skimmed milk), 1 tbsp milled flaxseeds, 50g raspberries.
Method
Combine oats and liquid in a pan. Simmer on medium heat for 5-6 mins, stirring until creamy. Remove from heat, stir in flaxseeds. Top with raspberries.
LunchTuna & White Bean Salad
Ingredients
1 tin tuna (in spring water), 1/2 tin cannellini beans (rinsed), 1/4 cucumber (diced), squeeze of lemon, black pepper.
Method
Drain tuna and mix in a bowl with beans and cucumber. Drizzle with lemon and pepper. Fibre in beans helps "mop up" your 5.24 Non-HDL.
DinnerLemon & Herb Grilled Chicken
Ingredients
1 skinless chicken breast, 1/2 head broccoli (florets), 1/2 small sweet potato.
Method
Microwave sweet potato for 6 mins until soft. Grill chicken in a non-stick pan with dried herbs for 6 mins per side. Steam broccoli for 4 mins. Serve together.
BreakfastPoached Eggs on Rye
Method
Poach 2 eggs for 3-4 mins. Serve on toasted rye with 2 grilled tomatoes.
LunchTurkey & Avocado Wrap
Method
Mash avocado on a wholemeal wrap. Layer 100g turkey and spinach. Roll tightly.
DinnerBaked Salmon Fillet
Method
Bake salmon at 180°C (12m). Serve with 40g brown rice and green beans.
Breakfast0% Greek Yoghurt Bowl
Method
200g yoghurt topped with 1 sliced kiwi and 1 tbsp pumpkin seeds.
LunchLentil & Vegetable Soup
Method
Simmer 50g red lentils and veg in stock 20m. Serve with 1 rough oatcake.
DinnerChickpea & Spinach Curry
Method
Simmer chickpeas and tomatoes with spices. Wilt spinach at end.
BreakfastApple & Cinnamon Overnight Oats
Method
Mix oats, almond milk, and grated apple. Leave in fridge overnight.
LunchMackerel on Wholemeal Toast
Method
Flake 1 tin mackerel in brine over thick wholemeal toast with cucumber.
DinnerLean Beef Stir-fry
Method
Stir-fry 100g 5% beef and peppers with soy sauce in a non-stick pan.
BreakfastMashed Banana on Oatcakes
Method
Mash banana on 3 rough oatcakes. Sprinkle with chia seeds.
LunchQuinoa & Roasted Veggie Bowl
Method
Cooked quinoa mixed with roasted peppers/courgettes and 1 tbsp hummus.
DinnerWhite Fish En Papillote
Method
Bake Cod with lemon and asparagus in paper parcel (15m).
BreakfastSmoked Salmon Scramble
Method
2 eggs scrambled dry with flaked smoked salmon and mushrooms.
LunchColombian Arepa with Black Beans
Method
1 warm arepa topped with seasoned black beans and fresh salsa.
DinnerTurkey Burgers
Method
Turkey patty seasoned with oregano, served in large lettuce leaves.
BreakfastShakshuka
Method
Simmer onion and tomatoes. Crack 2 eggs in, cover, cook 5 mins.
LunchChicken & Bulgur Wheat Salad
Method
40g bulgur mixed with 100g cold roast chicken, parsley, and lemon.
DinnerBaked Cod with Ratatouille
Method
Simmer aubergine/tomatoes with garlic 15 mins. Place fish on top and bake for 10 mins.
🛒 WEEKLY INGREDIENTS (W1)
BreakfastBuckwheat Porridge with Blueberries
Ingredients
40g buckwheat flakes, 200ml unsweetened oat milk, handful of blueberries.
Method
Simmer buckwheat in the milk for 8-10 mins. Buckwheat is a "heart-power" grain that is higher in fibre than wheat. Top with fresh blueberries.
LunchSardine & Lemon Salad
Ingredients
1 tin sardines in brine (drained), mixed salad leaves, 1/2 cucumber, 1 tbsp lemon juice.
Method
Toss leaves and cucumber with lemon juice. Place the sardines on top. Sardines are excellent for lowering triglycerides.
DinnerTurkey & Lentil Bolognese
Ingredients
100g lean turkey mince, 1/2 tin red lentils (rinsed), 1/2 tin chopped tomatoes, courgette ribbons.
Method
Brown turkey mince in a dry pan. Add lentils and tomatoes; simmer for 15 mins. Serve over raw courgette ribbons.
BreakfastSpinach & Banana Smoothie
Method
Blend 1 small banana, 2 large handfuls of spinach, 200ml water, and 1 tbsp chia seeds until smooth.
LunchEdamame & Brown Rice Bowl
Method
Boil 40g brown rice. Mix in 100g thawed edamame and 1 grated carrot. Drizzle with soy sauce.
DinnerWhite Fish with Mango Salsa
Method
Grill white fish fillet. Top with fresh mango, onion, and lime salsa. Serve with steamed kale.
BreakfastScrambled Tofu on Wholemeal
Method
Sauté 100g crumbled firm tofu with turmeric. Serve on toasted wholemeal bread.
LunchMediterranean Bean Salad
Method
Mix mixed beans, cherry tomatoes, parsley, and balsamic vinegar.
DinnerGrilled Chicken & Roasted Aubergine
Method
Grill 1 chicken breast. Roast sliced aubergine with oregano at 200°C for 20 mins.
BreakfastBarley Flakes & Pear
Method
Cook 40g barley flakes with water. Top with 1 sliced pear.
LunchPrawn & Avocado Salad
Method
Mix prawns, 1/4 diced avocado, leaves, and apple cider vinegar.
DinnerVeggie Three-Bean Chilli
Method
Simmer black, kidney, and adzuki beans with tomatoes. Side of spinach.
BreakfastLow-Fat Skyr with Berries
Method
200g plain 0% Skyr with strawberries and raspberries.
LunchHummus & Roasted Veggie Wrap
Method
Wholemeal wrap, 3 tbsp hummus, cold roasted peppers and courgette.
DinnerBaked Trout with Kale
Method
Bake trout fillet in foil (12m). Steam kale for 3m with lemon.
BreakfastMushroom & Spinach Omelette
Method
Sauté veg dry. Scramble in 2 eggs. No cheese.
LunchChickpea "Tuna" Salad
Method
Mashed chickpeas with 1 tsp yoghurt and celery on oatcakes.
DinnerLean Venison & Cabbage
Method
Sear 100g venison steak. Serve with large side of steamed cabbage.
BreakfastWhole Fruit Salad with Flax
Method
Dice 1 apple, 1 orange, 1 kiwi. Toss with 1 tbsp milled flaxseeds.
LunchChicken & Lentil Soup
Method
Boil 50g lentils and carrot in stock 20m. Add 100g shredded chicken.
DinnerBaked Haddock with Tomato & Caper Sauce
Ingredients
1 haddock fillet, 4 cherry tomatoes (halved), 1 tsp capers, splash of white wine vinegar.
Method
Place fish on foil, top with tomatoes, capers, and vinegar. Seal and bake for 15 mins. Serve with green beans.
🛒 WEEKLY INGREDIENTS (W2)
BreakfastPear & Walnut Porridge
Ingredients
40g oats, 200ml water, 1 ripe pear (sliced), 3 walnut halves (crushed).
Method
Cook oats creamy. Top with pear and walnuts. Pectin + beta-glucan double hit.
LunchBlack Bean & Corn Arepa
Ingredients
1 corn arepa, 1/2 tin black beans (rinsed), 1 tbsp sweetcorn, lime.
Method
Mash black beans with lime and corn. Stuff into warm arepa. Very high fibre.
DinnerTurkey & Vegetable Kebabs
Ingredients
100g turkey breast (cubed), red onion, green pepper, oregano.
Method
Thread turkey/veg onto skewers. Grill until cooked. Serve with steamed spinach.
BreakfastChia Seed Pudding
Ingredients
2 tbsp chia seeds, 150ml unsweetened almond milk, 50g raspberries.
Method
Mix seeds and milk the night before. Top with raspberries in the morning. High plant-based Omega-3.
LunchRed Lentil "Dahl"
Ingredients
50g red lentils, turmeric, cumin, 400ml water, handful of kale.
Method
Simmer red lentils with turmeric and cumin for 20 mins. Stir in kale at end.
DinnerSteamed Sea Bass with Ginger
Ingredients
1 sea bass fillet, 1 tsp grated ginger, 1 spring onion, 100g sugar snap peas.
Method
Steam fish with ginger and spring onion for 8 mins. Serve with steamed snap peas.
BreakfastRye Toast & Cottage Cheese
Ingredients
1 slice toasted rye bread, 3 tbsp low-fat cottage cheese, sliced tomato.
Method
Toasted rye topped with cottage cheese and tomato slices. Good for stable blood sugar.
LunchRoasted Chickpea Salad
Ingredients
1/2 tin chickpeas, 1 tsp paprika, mixed salad leaves, cucumber.
Method
Pan-roast chickpeas with paprika in a dry pan until slightly crunchy. Toss with salad leaves.
DinnerLean Beef & Barley Stew
Ingredients
100g lean beef steak (diced), 20g pearl barley, 1 carrot, 1 onion, 400ml stock.
Method
Simmer beef and pearl barley with veg in stock for 45 mins until tender.
BreakfastSkyr with Kiwi & Sunflower Seeds
Ingredients
200g plain 0% Skyr, 1 kiwi (sliced), 1 tbsp sunflower seeds.
Method
Layer the sliced kiwi and sunflower seeds over the Skyr for a high-protein start.
LunchMackerel & Apple Slaw
Ingredients
1 tin mackerel in brine, 1/2 Granny Smith apple (grated), shredded cabbage, cider vinegar.
Method
Mix cabbage, apple, and vinegar. Top with flaked mackerel.
DinnerChicken & Mushroom Risotto
Ingredients
100g chicken breast, 50g dry brown rice, 6 mushrooms, 400ml stock.
Method
Brown rice cooked slowly with chicken and mushrooms, adding stock gradually.
BreakfastBanana Pancakes
Ingredients
1 banana (mashed), 1 egg (whisked), pinch of cinnamon.
Method
Mash 1 banana and mix with 1 egg. Fry small dollops in a non-stick pan until set.
LunchTuna & Bean Stuffed Pepper
Ingredients
1 bell pepper, 1 tin tuna in spring water, 1/4 tin kidney beans.
Method
Fill hollowed pepper with tuna and kidney beans. Bake at 190°C for 15 mins.
DinnerBaked Salmon & Asparagus
Ingredients
1 salmon fillet, 6 asparagus spears, 1/2 lemon.
Method
Bake salmon and asparagus with lemon juice for 12 mins at 180°C.
BreakfastPoached Egg & Wilted Kale
Ingredients
1 poached egg, 2 handfuls kale, 1 slice wholemeal toast.
Method
Steam kale 2m. Serve on toast with 1 poached egg. Rich in bile-acid binders.
LunchQuinoa & Edamame Poke Bowl
Ingredients
40g dry quinoa, 50g thawed edamame, carrot, soy sauce.
Method
Cook quinoa. Mix with cold veggies and soy.
DinnerLean Turkey Chilli (White)
Ingredients
100g turkey mince, 1/2 tin cannellini beans, onion, green chillies, stock.
Method
Brown turkey mince. Add beans, green chillies, and stock. Simmer for 15 mins. Low saturates.
BreakfastSmoked Mackerel Scramble
Ingredients
1 egg, 50g flaked mackerel, handful of spinach.
Method
Scramble 1 egg dry. Fold in flaked mackerel and spinach at the end.
LunchCarrot & Coriander Soup
Ingredients
2 carrots, 1/2 onion, coriander seeds, stock, 1 rough oatcake.
Method
Simmer veg in stock until soft. Blend until smooth. High fibre.
DinnerRoasted Cod with Garlic
Ingredients
1 cod fillet, 1 clove garlic, rosemary, 3 small new potatoes.
Method
Bake fish and new potatoes with garlic and rosemary 15m.
🛒 WEEKLY INGREDIENTS (W3)
BreakfastBreakfast Shakshuka
Ingredients
2 eggs, 1/2 tin chopped tomatoes, 1/2 red pepper (sliced), pinch of cumin.
Method
Simmer tomatoes, peppers, and cumin in a pan until thick. Poach eggs in sauce (5m). No bread needed—the sauce is filling!
LunchHummus & Crunchy Veggie Plate
Method
3 tbsp hummus with carrots, celery, radishes, and 2 rough oatcakes.
DinnerSea Bass with Ratatouille
Method
Grilled sea bass over stewed aubergine, courgette, and tomatoes.
BreakfastOvernight Berry Porridge
Method
Mix oats, milk, chia. Layer frozen berries on top. Chill overnight.
LunchLentil & Spinach Salad
Method
Toss green lentils, spinach, cherry tomatoes, and balsamic vinegar.
DinnerQuinoa Stuffed Peppers
Method
Stuff pepper with cooked quinoa, turkey, and onion. Bake 25m.
BreakfastSmashed Avocado & Tomato
Method
Mash 1/4 avocado on toast. Top with sliced tomato and black pepper.
LunchChicken Mango Salad
Method
Roast chicken mixed with mango slices, leaves, and lime juice.
DinnerTurkey Meatballs in Tomato Sauce
Method
Turkey meatballs in tomato sauce served over wholewheat pasta.
BreakfastApple Oat Bran Bowl
Method
Cook oat bran 3m. Stir in 1 chopped apple.
LunchTuna Celery Boats
Method
Mix tuna with 0% Greek yoghurt. Fill celery stalks.
DinnerPrawn Arrabbiata
Method
Spicy tomato prawns served with spiralized courgette (courgetti).
BreakfastCottage Cheese & Berries
Method
200g low-fat cottage cheese with handful of blueberries/raspberries.
LunchSmoked Salmon Wrap
Method
50g salmon with 1 tbsp yoghurt and cucumber in a wrap.
DinnerBaked Haddock & Mediterranean Veg
Method
Bake haddock fillet on top of red peppers, onion, and tomatoes.
BreakfastMushroom & Spinach Scramble
Method
Sauté veg then add 2 eggs. Scramble in non-stick pan.
LunchQuinoa Tabbouleh
Method
Cooked quinoa, huge handful of parsley, tomato, lemon.
DinnerLean Sirloin & Green Beans
Method
Fat-trimmed steak seared. Side of steamed green beans.
BreakfastFresh Fruit & Skyr
Ingredients
150g plain Skyr, 1 kiwi (sliced), 1 small orange (segmented).
Method
Top the high-protein Skyr with the fresh fruit. Fibre protects your 2.52 triglycerides.
LunchWarming Root Vegetable Soup
Ingredients
1 carrot, 1 parsnip, 1/2 onion, 500ml vegetable stock.
Method
Simmer chopped veg in stock for 20 mins. Blend until smooth. Serve with 1 rough oatcake.
DinnerRoast Turkey Crown & Greens
Ingredients
100g roast turkey breast (no skin), large portion of steamed kale and broccoli, 2 small boiled potatoes.
Method
A healthy take on a Sunday roast. Use the cooking juices as a light "jus" instead of thick gravy.
🛒 WEEKLY INGREDIENTS (W4)
BreakfastHigh-Fibre Bran & Berries
Ingredients
40g Bran flakes, 150ml skimmed milk, handful of strawberries.
Method
Combine in a bowl. Bran provides insoluble fibre which speeds up digestion, blocking cholesterol absorption.
LunchJacket Potato with "Wet" Beans
Ingredients
1 small baking potato, 1/2 tin reduced-salt/sugar baked beans.
Method
Microwave the potato for 8-10 mins. Pour the beans over immediately—the sauce replaces butter or margarine.
DinnerTurkey Meatballs & Courgetti
Ingredients
100g lean turkey mince, 1/2 tsp dried basil, 1/2 tin chopped tomatoes, 1 large courgette.
Method
Roll mince into balls. Brown in a dry pan. Add tomatoes and basil; simmer for 15 mins. Serve over courgette ribbons.
BreakfastMushroom & Tomato Scramble
Ingredients
2 eggs, 6 mushrooms (sliced), 1 tomato (chopped).
Method
Sauté mushrooms and tomatoes dry until soft. Add whisked eggs and scramble until set. No butter used.
LunchTurkey & Spinach Salad
Ingredients
100g cold roast turkey breast, 2 handfuls of spinach, cucumber, 1 tsp balsamic vinegar.
Method
Toss turkey and veggies. The vinegar helps stabilise triglycerides by slowing carbohydrate digestion.
DinnerGinger Steamed Basa
Ingredients
1 Basa fillet (white fish), 1 tsp grated fresh ginger, large portion of green beans.
Method
Steam the fish with ginger on top for 8-10 mins. Serve with the steamed beans.
WedOmega Boost Salmon
Method
Bake salmon fillet with asparagus and a small sweet potato.
ThuPlant Protein Tofu
Method
Stir-fry tofu, shredded cabbage, and garlic with soy sauce.
FriHearty Shepherd's Mince
Method
Brown 5% beef and onion. Add carrot and peas. Simmer until soft.
SatBaked Cod Courgette
Method
Roast fish and courgette with new potatoes for 15 mins.
SunTurkey Roast Reset
Method
Roasted turkey breast with mountain of steamed savoy cabbage.
🛒 WEEKLY INGREDIENTS (W5)
BreakfastAvocado & Chilli on Rye
Ingredients
1/2 small avocado, 1 slice toasted rye bread, pinch of chilli flakes, squeeze of lime.
Method
Mash the avocado with lime and chilli. Spread it onto the high-fibre rye toast. Avocado is a powerhouse for raising HDL.
LunchWalnut & Pear Garden Salad
Ingredients
2 large handfuls mixed leaves, 1 ripe pear (sliced), 5 walnut halves (broken up), 1 tsp balsamic vinegar.
Method
Toss the leaves and pear. Top with walnuts. Walnuts are the only nut with significant Omega-3 levels to help your 2.52 Triglycerides.
DinnerPesto Wholewheat Pasta
Ingredients
50g (dry weight) wholewheat pasta, 1 tbsp green pesto, 6 cherry tomatoes (halved), 1 handful baby spinach.
Method
Boil the pasta. In the last 2 minutes, toss the tomatoes and spinach into the pasta water. Drain everything, return to the pan, and stir in the pesto.
BreakfastSunflower Seed & Berry Skyr
Ingredients
200g plain 0% Skyr, 1 tbsp sunflower seeds, handful of blueberries.
Method
Layer the berries and seeds over the Skyr. Seeds add "good" fats and Vitamin E to protect your artery walls.
LunchChickpea & Pepper Smash
Ingredients
1/2 tin chickpeas (rinsed), 1/2 red pepper (finely diced), 1 tsp lemon juice, 2 rough oatcakes.
Method
Mash chickpeas with lemon; stir in the peppers. Pile onto the oatcakes. Very high in soluble fibre.
DinnerBaked Sea Bass with Ginger & Bok Choy
Ingredients
1 sea bass fillet, 1 tsp grated ginger, 2 heads of bok choy (halved).
Method
Place fish and bok choy in a foil parcel with ginger and a splash of water. Bake at 180°C for 12-15 mins.
BreakfastGrilled Mushrooms on Wholemeal
Ingredients
5-6 large mushrooms, 1 slice wholemeal toast, fresh parsley.
Method
Grill mushrooms with a spray of water/lemon until soft. Serve on the dry toast with chopped parsley. Mushrooms are great for heart health.
LunchSalmon & Edamame Bowl
Ingredients
1 tinned or grilled salmon fillet, 50g frozen edamame (thawed), 1 grated carrot, lemon juice.
Method
Flake the salmon and mix with the edamame and carrot. Soy protein in edamame is clinically proven to help lower LDL.
DinnerLean Turkey & Bean Stew
Ingredients
100g lean turkey mince, 1/2 tin cannellini beans, 1/2 tin chopped tomatoes, 1 tsp dried oregano.
Method
Brown the turkey in a dry pan. Add beans and tomatoes; simmer for 15 mins. The beans provide the "bulk" to keep you full.
ThuAntioxidant Day
Method
Chicken and mushroom skewers with a large side salad.
FriOmega Final
Method
Baked white fish with fresh mango and lime salsa.
SatWeekend Cleanse
Method
Lean trimmed steak served with huge portion of broccoli and kale.
SunSunday Vitality
Method
Roasted turkey breast with huge portion of steamed cabbage.
🛒 WEEKLY INGREDIENTS (W6)
BreakfastTropical Overnight Oats
Ingredients
40g oats, 100ml unsweetened coconut milk (from a carton, low fat), handful of mango chunks.
Method
Mix oats and milk; refrigerate overnight. Top with mango in the morning.
LunchArepa with Smashed Avocado
Ingredients
1 corn arepa (dry-pan cooked), 1/4 ripe avocado, sliced tomato.
Method
Slice the warm arepa. Mash the avocado inside with black pepper and layer with tomatoes.
DinnerCumin & Lime Chicken
Ingredients
1 chicken breast (skinless), 1 tsp cumin, squeeze of lime, large side of black beans and spinach.
Method
Season chicken with cumin and lime; grill until done. Serve with warmed black beans and steamed spinach.
BreakfastMelon & Lime Plate
Ingredients
1/4 Honeydew or Cantaloupe melon, squeeze of lime juice, 1 tsp chia seeds.
Method
Slice the melon and drizzle with lime; sprinkle seeds over.
LunchSopa de Pollo (Chicken & Lime Soup)
Ingredients
100g shredded chicken breast, 1 carrot (diced), 500ml chicken broth, fresh cilantro.
Method
Simmer carrot in broth until soft. Add chicken and cilantro. Finish with a squeeze of lime to help lower triglycerides.
DinnerBaked Cod with Garlic & Cilantro
Ingredients
1 cod fillet, 1 clove garlic (crushed), fresh cilantro, 1/2 red pepper (sliced).
Method
Place fish and peppers on foil. Top with garlic and herbs. Bake at 180°C for 15 mins.
BreakfastPerico (Latin Scrambled Eggs)
Ingredients
2 eggs, 1 small tomato (diced), 1 spring onion (sliced).
Method
Sauté onion and tomato in a dry pan until soft. Pour in whisked eggs and scramble. Serve without toast.
LunchArepa with Seasoned Black Beans
Ingredients
1 corn arepa, 1/2 tin black beans (seasoned with a pinch of cumin and garlic powder).
Method
Stuff the warm arepa with the beans. Black beans are "fiber bombs" for clearing your 5.24 Non-HDL.
DinnerWhite Turkey Chilli
Ingredients
100g turkey mince, 1/2 tin cannellini beans, green chillies (to taste), 200ml veg stock.
Method
Brown turkey mince. Add beans, chillies, and stock. Simmer for 20 mins until thickened.
BreakfastPineapple & Cottage Cheese
Ingredients
200g low-fat cottage cheese, 2 rings of fresh pineapple (diced).
Method
Mix together. Bromelain aids digestion; protein supports weight loss goal.
LunchLean "Reina Pepiada" Arepa
Ingredients
1 arepa, 50g shredded chicken breast, 1 tbsp mashed avocado (replaces the traditional mayor).
Method
Mix chicken and avocado together into a paste. Stuff into the arepa. High protein and healthy fats.
DinnerGrilled Prawns & Corn Salad
Ingredients
150g prawns, 2 tbsp sweetcorn (natural), red onion, cucumber.
Method
Grill the prawns. Toss the corn, onion, and cucumber with lime juice. Serve prawns on top.
BreakfastMango & Flaxseed Skyr
Ingredients
200g plain 0% Skyr, 1/4 mango (diced), 1 tbsp milled flaxseeds.
Method
Stir the flax into the Skyr and top with mango. Flaxseeds help block cholesterol absorption.
LunchLatin Black Bean Salad
Ingredients
1/2 tin black beans, 1/2 red pepper (diced), red onion, 1 tsp apple cider vinegar.
Method
Toss everything together. Vinegar helps stabilize Triglycerides.
DinnerWhite Fish with Mango Salsa
Ingredients
1 Basa or Tilapia fillet, 1/4 mango (diced), 1/4 red onion, lime juice, steamed kale.
Method
Bake the fish. Mix mango, onion, and lime for the salsa. Serve on top of the fish with steamed kale.
BreakfastArepa with Poached Egg
Ingredients
1 corn arepa, 1 poached egg, handful of wilted spinach.
Method
Place the spinach and poached egg on top of the dry-panned arepa.
LunchCeviche-style Prawn Salad
Ingredients
150g cooked prawns, 1/2 cucumber (diced), 1/4 red onion, lots of lime juice, fresh cilantro.
Method
Toss ingredients and let sit for 10 mins so the lime "cooks" the flavors together.
DinnerLatin Lean Beef Picadillo
Ingredients
100g 5% fat beef mince, 1/2 onion, 1/2 pepper, 3-4 green olives (sliced).
Method
Brown the beef and onion. Add peppers and olives. Olives provide healthy fats to boost HDL.
BreakfastWhole Orange & Almonds
Ingredients
1 large orange, 10 raw almonds.
Method
Eat the whole orange segments (fibre protects triglycerides) followed by the almonds.
LunchClear Vegetable & Bean Broth
Ingredients
1/2 tin kidney beans, 1 carrot, 1 celery stick, 500ml veg stock.
Method
Simmer veg in stock until soft; add beans at the end. Simple and effective.
DinnerCarne Guisada (Lean Beef Stew)
Ingredients
100g lean beef chunks (fat trimmed), 1 small potato (diced), 1 carrot, tomato purée, water.
Method
Slow cook the beef and veg in water and tomato purée until the meat is tender. Very filling.
🛒 WEEKLY INGREDIENTS (W7)
BreakfastWeetabix & Blueberry Power
Ingredients
2 Weetabix, 150ml skimmed milk, handful of blueberries.
Method
Combine in a bowl. Weetabix is 100% whole grain and very low in sugar, making it "Green" for your 2.52 Triglycerides.
LunchBulgur Wheat & Chickpea Salad
Ingredients
40g (dry) bulgur wheat, 1/2 tin chickpeas, cucumber, lemon juice.
Method
Boil bulgur 10–12 mins. Mix with chickpeas and cucumber. Dress with lemon and black pepper.
DinnerTurkey & Mushroom Barley "Risotto"
Ingredients
100g turkey mince, 40g pearl barley, 5 mushrooms (sliced), 400ml veg stock.
Method
Brown turkey/mushrooms. Add barley and stock. Simmer for 35 mins until tender.
TueCod Sweet Potato Mash
Method
Bake fish. Serve with mashed sweet potato (no butter) and peas.
WedBeef Buckwheat Noodles
Method
Beef strips stir-fried with pepper and soba (buckwheat) noodles.
ThuLentil Sweet Potato Curry
Method
Lentils, diced potato, tomatoes, curry powder simmered 20m.
FriHaddock Seed Crust
Method
Press flax onto fish. Bake 12m. Mountain of green veg.
SatChicken Med Quinoa
Method
Grilled chicken with quinoa mixed with roasted veg.
SunMilk Poached Haddock
Method
Poach fish in skimmed milk with leeks and peas 8m.
🛒 WEEKLY INGREDIENTS (W8)
BreakfastBerry & Spinach Smoothie Bowl
Ingredients
100g frozen berries, handful of spinach, 150g 0% Greek yoghurt, 1 tsp chia seeds.
Method
Blend berries, spinach, and yoghurt until thick. Pour into a bowl and top with chia seeds. The cold temperature and high protein make this very satisfying.
LunchTurkey & Chickpea Salad
Ingredients
100g cold turkey breast, 1/2 tin chickpeas, cucumber, 1 tsp balsamic vinegar.
Method
Toss everything together. Chickpeas provide the slow-release carbs to prevent an afternoon energy crash.
DinnerCod & Roasted Root Veg
Ingredients
1 cod fillet, 1 carrot, 1 parsnip, fresh thyme.
Method
Slice root veg into batons and roast at 200°C for 25 mins. Bake cod on the same tray for the final 12 mins.
TueRice & Peas
Method
Boil brown rice and kidney beans with spring onion and thyme.
WedChicken & Pepper Bake
Method
Chicken breast, peppers, onion sliced and baked 20m.
ThuBeef & Kale Sauté
Method
Flash-fry beef. Add kale and vinegar to wilt. Satiety boost.
FriBaked Basa Asparagus
Method
White fish and asparagus baked in foil parcel with lemon for 15m.
SatVegetable Tofu Kebabs
Method
Thread tofu and veg onto skewers. Grill. Serve with steamed cauliflower.
SunRoast Turkey & Cabbage
Method
Lean roast breast with steamed cabbage and 2 small potatoes.
🛒 WEEKLY INGREDIENTS (W9)
BreakfastScrambled Egg & Grilled Tomato
Ingredients
2 eggs, 2 large tomatoes (halved).
Method
Grill the tomatoes until soft. Whisk the eggs and scramble in a non-stick pan (no butter). The moisture from the tomatoes replaces the need for toast.
LunchPink Salmon & Leafy Green Salad
Ingredients
1 tin pink salmon (in brine), 2 handfuls mixed leaves, lemon juice.
Method
Flake the salmon over the leaves. Drizzle with lemon. Salmon is a "triglyceride killer" due to its high Omega-3 content.
DinnerChicken & Bell Pepper Bake
Ingredients
1 chicken breast (skinless), 1 red pepper, 1 yellow pepper.
Method
Slice everything into strips. Season with black pepper and bake at 200°C for 20 mins. Very lean and high in Vitamin C.
BreakfastOats with Flax & Blueberries
Ingredients
40g oats, 1 tbsp milled flaxseeds, 50g blueberries, water.
Method
Cook oats with water. Stir in flaxseeds and berries. This is your "Gold Standard" breakfast for clearing cholesterol.
LunchHummus & Crunchy Veggie Wrap
Ingredients
1 wholemeal wrap, 3 tbsp reduced-fat hummus, shredded carrot, spinach.
Method
Spread hummus on the wrap, add veggies, and roll. High fibre and very portable.
DinnerBaked Basa on a Bed of Spinach
Ingredients
1 Basa fillet, 2 handfuls of spinach, 1/2 lemon.
Method
Bake fish for 12 mins. Steam spinach for 2 mins. Serve fish on top with plenty of lemon juice.
BreakfastSkyr with Kiwi & Sunflower Seeds
Ingredients
200g plain 0% Skyr, 1 kiwi (sliced), 1 tbsp sunflower seeds.
Method
Layer the fruit and seeds over the Skyr. High protein to keep you full for your 115kg weight loss goal.
LunchMixed Bean & Sweetcorn Salad
Ingredients
1/2 tin mixed beans, 2 tbsp sweetcorn, spring onion, 1 tsp balsamic vinegar.
Method
Toss together. This is a "Resistant Starch" meal, which is great for gut health and heart health.
DinnerTurkey & Snap Pea Stir-fry
Ingredients
100g lean turkey strips, handful of snap peas, 1 tsp soy sauce, ginger.
Method
Stir-fry turkey and peas with ginger and soy sauce in a splash of water.
BreakfastApple & Raw Almonds
Ingredients
1 Granny Smith apple, 10 raw almonds.
Method
Eat whole. The combination of pectin (apple) and monounsaturated fat (almonds) helps raise your 0.88 HDL.
LunchCottage Cheese & Celery Crunch
Ingredients
200g low-fat cottage cheese, 3 stalks of celery, 2 rough oatcakes.
Method
Use celery and oatcakes to scoop the cottage cheese. Lean and effective.
DinnerHearty Red Lentil Stew
Ingredients
50g red lentils, 1 carrot (diced), 1/2 onion, 400ml veg stock.
Method
Simmer all ingredients for 20 mins. This is a "Cholesterol Sponge" meal.
BreakfastRye Toast & Poached Egg
Ingredients
1 slice toasted rye bread, 1 poached egg.
Method
Poach the egg for 3 mins and serve on the high-fibre rye.
LunchTuna & Cucumber Oatcakes
Ingredients
1 tin tuna (spring water), 3 rough oatcakes, sliced cucumber.
Method
Pile tuna onto oatcakes and top with cucumber. No mayo needed—the tuna is moist enough.
DinnerPoached Haddock & Garden Peas
Ingredients
1 haddock fillet, 100g frozen peas, lemon.
Method
Simmer the haddock and peas in a little water for 8 mins. Drain and season with lemon and black pepper.
BreakfastBanana & Cinnamon Porridge
Ingredients
40g oats, 1 small banana (mashed in), pinch of cinnamon.
Method
Cook the banana into the oats to make them naturally sweet without adding sugar.
LunchArepa with Black Beans & Salsa
Ingredients
1 corn arepa (dry-pan), 1/2 tin black beans, fresh salsa (tomato/onion).
Method
Stuff the arepa with warm beans and salsa. A great, low-saturated fat lunch.
DinnerLean Beef & Steamed Broccoli
Ingredients
100g 5% fat beef strips, 1/2 head of broccoli, garlic.
Method
Flash-fry beef with garlic; serve with a mountain of steamed broccoli to provide bulk.
BreakfastSmoked Salmon & Wilted Spinach
Ingredients
50g smoked salmon, 2 large handfuls of spinach.
Method
Wilt the spinach in a dry pan; serve the salmon on top. High in Omega-3 and iron.
LunchRoasted Tomato & Basil Soup
Ingredients
4 ripe tomatoes, 1/2 onion, fresh basil, 400ml veg stock.
Method
Roast the veg, then blend with stock and basil. Pure vitamin hit.
DinnerRoast Turkey Crown & Savoy Cabbage
Ingredients
100g roast turkey breast (no skin), huge portion of steamed cabbage, 2 small new potatoes.
Method
A lean, filling Sunday roast. Use the cabbage cooking water as a base for a light "jus."
🛒 WEEKLY INGREDIENTS (W10)
🥗 Foods to Focus On
These foods are selected for their clinical ability to lower LDL (Non-HDL) and Triglycerides while supporting HDL.
Vegetables
- Spinach: High in lutein for heart health.
- Broccoli: Fibre powerhouse.
- Kale: Great for vitamins.
- Brussels Sprouts: Massive fibre hit.
- Carrots: Contain pectin (cholesterol-lowering fibre).
- Sweet Potatoes: Better for triglycerides than white potatoes.
- Red Peppers: High Vitamin C.
- Aubergine: Spongy texture helps absorb fats in the gut.
- Mushrooms: Place on windowsill for Vitamin D boost!
- Cauliflower: Great "rice" alternative.
- Asparagus: Acts as a prebiotic.
- Courgette: Low calorie, high volume.
- Red Onion: High in quercetin (heart protective).
- Garlic: Proven to slightly lower blood pressure.
- Butternut Squash: Slow-release energy.
Fruits
- Granny Smith Apples: Highest in pectin fibre.
- Blueberries: Anthocyanins protect blood vessels.
- Raspberries: Very high fibre, low sugar.
- Strawberries: Low calorie.
- Pears: High soluble fibre.
- Avocado: Healthy monounsaturated fats (helps 0.88 HDL).
- Kiwi: High in Vitamin C and fibre.
- Oranges: Eat the whole fruit, never the juice.
- Grapefruit: (Check with GP if starting statins).
- Tomatoes: High in lycopene.
Proteins & Legumes
- Salmon: Omega-3 hero for 2.52 triglycerides.
- Sardines: Very high Omega-3 and Vitamin D.
- Mackerel: Another oily fish essential.
- Chickpeas: Great for hummus or stews.
- Lentils (Red/Green): The "kings" of cholesterol-lowering fibre.
- Kidney Beans: Perfect for chilli.
- Black Beans: Deep colour = high antioxidants.
- Turkey Breast: Leanest meat option.
- Chicken Breast: High protein, low saturated fat.
- Tofu: Zero cholesterol plant protein.
- White Fish (Cod/Haddock): Very low calorie.
- Edamame (Soy) Beans: Proven to lower LDL.
Grains & Seeds
- Oats (Porridge): Beta-glucan is your #1 cholesterol fighter.
- Quinoa: High protein grain.
- Brown Rice: Much more fibre than white.
- Buckwheat: Heart-healthy and gluten-free.
- Chia Seeds: High Omega-3 (stir into yoghurt).
- Flaxseeds (Milled): Excellent for heart health.
- Pumpkin Seeds: Good for minerals.
- Sunflower Seeds: High in Vitamin E.
- Almonds: Your daily heart-healthy handful.
- Walnuts: Unique Omega-3 profile for nuts.
- Barley: High in beta-glucan (found in soup mixes).
- Rye Bread: Denser and higher fibre than wheat.
- Popcorn (Plain): Whole-grain snack that’s low calorie.
🥛 Milk & Milk Alternatives
Goal: 🟢 Low Saturated Fat & 🟢 Low Sugar (under 5g/100ml).
- Skimmed or 1% Milk: Best choice for cholesterol.
- Unsweetened Oat Milk: Contains beta-glucan. Warning: Avoid sweetened.
- Unsweetened Soy Milk: High in protein; helps lower cholesterol.
- Unsweetened Almond Milk: Very low calorie (13-15 kcal/100ml).
🧀 Cheeses (The "Green" Exceptions)
- Cottage Cheese: The "King" of heart-healthy cheese.
- Quark: Virtually fat-free soft cheese spread.
- Reduced-Fat Ricotta: Lower in fat; great for toast topping.
- Reduced-Fat Mature Cheddar: Use extra mature to use less volume.
- Reduced-Fat Feta: Naturally lower fat and high flavour.
🍦 Yoghurts & Fermented Dairy
- 0% Fat Greek Yoghurt: Thick, creamy, zero saturated fat.
- Plain Low-Fat Skyr: Naturally high protein and low fat.
- Plain Kefir (Low-Fat): Excellent for gut health.
- Soya/Oat Alternatives: Plant-based and zero-cholesterol.
Best vs. Worst Drinks
| Drink Category | 🟢 The Better Choices | 🔴 The "Avoid" List |
|---|---|---|
| Spirits | Gin, Vodka, or Silver Tequila with slimline tonic or soda water and fresh lime. | Cocktails (Margaritas, Mojitos), anything with Coke, Lemonade, or Fruit Juice. |
| Wine | Dry Red Wine (Malbec, Pinot Noir). Contains resveratrol for 0.88 HDL. | Sweet White Wines, Dessert Wines, Prosecco, or Champagne (very high in sugar). |
| Beer | Light Lagers (e.g., Michelob Ultra or Coors Light) or Alcohol-Free Beer. | Heavy IPAs, Stout, Cider (Cider is a "Triglyceride Bomb" due to the sugar). |
The "Liver Strategy" Rules
- 🍽️ Never drink on an empty stomach: Alcohol hits the bloodstream faster and spikes triglycerides harder if you haven't eaten. Have a "Green" meal (like your Turkey & Beans) first.
- 💧 The Water Sandwich: Drink a large glass of water for every alcoholic drink. This helps your kidneys process toxins and prevents dehydration making your blood "thicker."
💡 A Tip for the UK Supermarket
When you are in the drinks aisle at Tesco or Sainsbury's, look for "Zero Sugar" mixers. A standard Gin & Tonic can have 15g of sugar (3 teaspoons), which will instantly raise your triglycerides. A Slimline Tonic has 0g. That simple switch saves you 15g of sugar per glass.
CBD Drinks
Frequency & Limits
🟢 Fast Food Heart-Healthy Choices (UK)
Options selected for being 🟢 Low Saturated Fat and 🟢 Low Sugar.
| Item | Sat Fat (🟢) | Sugar (🟢) | Why it works |
|---|---|---|---|
| McDonald’s Grilled Chicken Salad (no dressing) | ~0.6g | ~1.8g | Very lean protein choice. |
| McDonald’s Porridge (Plain) | ~1.0g | ~1.0g | Standard heart-healthy breakfast. |
| Subway Turkey Breast 6-inch Sub | ~0.7g | ~6.0g 🟡 | Choose Hearty Italian bread. |
| Subway Turkey Breast Salad Bowl | ~0.3g | ~4.0g | No dressing keeps sugar low. |
| Greggs Sweet Potato & Bhaji Salad | 0.2g | 3.0g | High fiber and low fat. |
| KFC Garden Salad with Grilled Chicken | ~0.3g | ~2.5g | Cleanest option at KFC. |
| Leon Lentil Masala | ~1.5g | ~4.0g | Plant protein and legumes. |
| Nando's 1/4 Chicken Breast (no skin) | ~1.2g | ~1.5g | Order with Spicy Rice for a low-fat side. |
| Itsu Miso Soup (Classic) | 0.3g | 0.5g | Light and hydrating. |
| Wetherspoons Quinoa Salad (no dressing) | 0.8g | 3.5g | Whole grain and fiber rich. |
Wetherspoons "All-Green" Choices (Per 100g)
| Item | Saturated Fat (🟢) | Sugars (🟢) | Why it works |
|---|---|---|---|
| Quinoa Salad (No Dressing) | ~0.8g | ~2.5g | High fibre to soak up your 5.24 Non-HDL. |
| Jacket Potato with Beans | ~0.1g | ~4.5g | Very low fat. Crucial: Ask for "No Butter." |
| Tomato & Basil Soup | ~0.6g | ~3.0g | Heart-healthy choice (use the vegan spread or skip it). |
| MOMA Porridge (Plain) | ~0.8g | ~1.0g | Contains beta-glucan to lower cholesterol. |
| Grilled Chicken Breast | ~0.9g | ~0.1g | Pure protein for your 115kg goal. |
| Side Salad (No Dressing) | <0.1g | ~1.5g | Unlimited volume for very few calories. |
| Roasted Vegetables | ~0.5g | ~4.0g | A great side to replace chips. |
🥗 Ready-to-Eat Supermarket Lunches
| Supermarket | Product / Range | Why it’s good for you | Price (Approx) |
|---|---|---|---|
| M&S | Nutrient Dense 35 Plants Salad | Massive fibre hit to soak up cholesterol. | £5.50 |
| M&S | Count On Us: Piri Piri Chicken | Very low saturated fat (Green). | £4.50 |
| Tesco | Tesco Finest: Salmon & Tabbouleh Salad | Omega-3 for your 2.52 triglycerides. | £4.25 |
| Sainsbury’s | Healthy Choice: Chicken Arrabbiata | High protein, Green for saturates. | £3.75 |
| Aldi | The Foodie Market: Quinoa & Edamame Pot | Cheap, plant-based protein and fibre. | £1.99 |
| Waitrose | Dukkah Chicken & Five Bean Hummus | Complex carbs that won't spike blood fat. | £4.00 |
🥨 Heart-Healthy Supermarket Snacks
Protein Pots (The "Quick Fix")
- Boiled Egg & Spinach Pots:Found in the meal deal section. High protein to help your weight loss. ~£1.50
- Edamame Bean Pots: Pure fibre and healthy plant protein. ~£1.20
Yoghurt (The "Creamy Fix")
- Sainsbury’s 0% Fat Greek Style Yogurt: Must be 0% fat. Top with a few berries. ~£1.95 (1kg)
- Arla Protein Pouches: Check for the "No Added Sugar" version. ~£1.25
Crunchy Snacks (The "Crisp Alternative")
- Nairn’s Rough Oatcakes: High in soluble fibre. Top with reduced-fat hummus. ~£1.20 box
- Graze "Veggie" Pots: Look for plain roasted chickpeas or broad beans. ~£1.00
The "Fruit Hero"
- Granny Smith Apples: High in pectin to pull cholesterol out of your body. ~£1.60 (6-pack)
🥦 Supermarket Produce Guide
Vegetables
- Spinach: High in lutein for heart health.
- Broccoli: Fibre powerhouse.
- Kale: Great for vitamins.
- Brussels Sprouts: Massive fibre hit.
- Carrots: Contain pectin fibre.
- Sweet Potatoes: Better for triglycerides than white.
- Red Peppers: High Vitamin C.
- Aubergine: Helps absorb fats in the gut.
- Mushrooms: Place on windowsill for Vitamin D boost!
- Cauliflower: Great "rice" alternative.
- Asparagus: Acts as a prebiotic.
- Courgette: Low calorie, high volume.
- Red Onion: High in quercetin (heart protective).
- Garlic: Proven to slightly lower blood pressure.
- Butternut Squash: Slow-release energy.
Fruits
- Granny Smith Apples: Highest in pectin.
- Blueberries: Anthocyanins protect blood vessels.
- Raspberries: Very high fibre, low sugar.
- Strawberries: Low calorie.
- Pears: High soluble fibre.
- Avocado: Healthy monounsaturated fats.
- Kiwi: High in Vitamin C and fibre.
- Oranges: Eat the whole fruit, never the juice.
- Grapefruit: (Check with GP if starting statins).
- Tomatoes: High in lycopene.
Proteins & Legumes
- Salmon: Omega-3 hero for triglycerides.
- Sardines: Very high Omega-3 and Vitamin D.
- Mackerel: Oily fish essential.
- Chickpeas: Great for hummus or stews.
- Lentils (Red/Green): Kings of cholesterol-lowering fibre.
- Kidney Beans: Perfect for chilli.
- Black Beans: Deep colour = high antioxidants.
- Turkey Breast: Leanest meat option.
- Chicken Breast: High protein, low saturated fat.
- Tofu: Zero cholesterol plant protein.
- White Fish (Cod/Haddock): Very low calorie.
- Edamame (Soy) Beans: Proven to lower LDL.
Grains & Seeds
- Oats (Porridge): Beta-glucan is your #1 fighter.
- Quinoa: High protein grain.
- Brown Rice: More fibre than white rice.
- Buckwheat: Heart-healthy and gluten-free.
- Chia Seeds: High Omega-3 (stir into yoghurt).
- Flaxseeds (Milled): Excellent for heart health.
- Pumpkin Seeds: Good for minerals.
- Sunflower Seeds: High in Vitamin E.
- Almonds: Daily heart-healthy handful.
- Walnuts: Unique Omega-3 profile for nuts.
- Barley: High in beta-glucan (found in soup mixes).
- Rye Bread: Denser and higher fibre than wheat.
- Popcorn (Plain): Whole-grain snack that's low calorie.
🛒 Supermarket Staples (Pantry & Freezer)
Pantry Essentials
- Tinned Pulses (Tesco/Sainsbury's): Chickpeas, Lentils, Black Beans (40p - 70p). Essential for bulk and fibre.
- Rolled Oats (Supermarket Brand): 100% whole grain porridge oats (~£1.00 for 1kg).
- Extra Virgin Olive Oil: Monounsaturated fats to support HDL (~£6.00).
- Milled Flaxseed (Supermarket Brand): Stir into yoghurt for Omega-3 boost (~£2.00).
The Frozen Aisle
- Frozen Salmon Fillets: High Omega-3 and often cheaper than fresh (~£4.50 for 4).
- Frozen Spinach Blocks: Add to any meal for a massive lutein hit (~£1.20).
- Frozen Mixed Berries: For smoothies and Skyr topping (~£2.50).
- Steam-Bag Vegetables: 4 mins in microwave for high fibre (~£1.80 for 4 bags).
The Top 50 Heart-Healthy Swaps
| Category | 🔴 Swap From | 🟢 Swap To | Why it works |
|---|---|---|---|
| Breakfast | Butter on toast | Plant sterol spread | Blocks cholesterol absorption. |
| White bread | Wholemeal or Seeded | Fibre "mops up" bad fats. | |
| Sugary cereal (e.g. Cornflakes) | Porridge or Weetabix | Oats lower your 5.24 Non-HDL. | |
| Full-fat milk | Skimmed or 1% milk | Cuts saturated fat by 90%. | |
| Fried eggs in butter | Poached or Boiled eggs | Zero added saturated fat. | |
| Bacon | Smoked salmon / Mushrooms | Salmon lowers 2.52 Triglycerides. | |
| Sausages | Turkey sausages or Quorn | Drastically lowers saturated fat. | |
| Jam or Marmalade | Mashed banana or Cinnamon | Protects against sugar spikes. | |
| Croissants / Pastries | Wholemeal crumpet / Malt loaf | Less fat, more slow-release energy. | |
| Sweetened Oat milk | Unsweetened Oat milk | Prevents triglyceride spikes. | |
| Lunch | Ham & Cheese sandwich | Turkey & Avocado sandwich | Avocado raises your 0.88 HDL. |
| Mayonnaise | Light mayo or 0% Greek yoghurt | Cuts "empty" fat calories. | |
| White pasta salad | Wholewheat pasta or Quinoa | Stable blood sugar = lower fat. | |
| Salami / Chorizo | Roast chicken or Turkey breast | Lean protein helps weight loss. | |
| Creamy soup (e.g. Mushroom) | Lentil or Vegetable soup | Fibre is key to lowering 5.24. | |
| Crisps | Plain popcorn / Roasted chickpeas | Fibre and protein over salt/fat. | |
| White baguettes | Wholemeal pitta or Wraps | Better for blood sugar control. | |
| Coleslaw (Creamy) | Vinegar-based slaw | Removes the "hidden" fat. | |
| Cheddar cheese slices | Cottage cheese / Reduced-fat feta | High protein, low saturated fat. | |
| Fruit juice | Whole piece of fruit | Fibre prevents the sugar "spike." | |
| Dinner | 20% Beef mince | 5% Beef or Turkey mince | Protects liver from fat overload. |
| Ribeye / Fatty steak | Sirloin (trimmed) or Venison | Lower in artery-clogging fats. | |
| Chicken with skin | Skinless chicken breast | Saturated fat is mostly in skin. | |
| Fried fish (Batter/Crumbs) | Grilled or Baked fish | Retains Omega-3 benefits. | |
| White rice | Brown rice or Cauliflower rice | Improves triglyceride levels. | |
| Mashed potato with butter | Mash with skimmed milk & garlic | Flavoursome without the fat. | |
| Roast potatoes | Sweet potato wedges (Oven) | Lower Glycaemic Index (GI). | |
| Creamy pasta sauce | Tomato or Vegetable sauce | Green for saturates and sugars. | |
| Korma or Masala curry | Tandoori or Madras | Avoids high-fat coconut/cream. | |
| Naan bread | Chapatti (Plain) | No butter or refined oils. | |
| Beef burger | Bean burger or Lean Turkey | Plant protein lowers cholesterol. | |
| Pepperoni pizza | Tuna or Veggie pizza | Cuts saturated fat by half. | |
| Scampi | Grilled prawns | Very low calorie and fat. | |
| Sour cream | 0% Fat Greek yoghurt | Same texture, zero saturated fat. | |
| Garlic bread | Wholemeal bread with fresh garlic | Avoids buttery "garlic spread." | |
| Snacks | Milk chocolate | 85% Dark chocolate (1-2 squares) | Antioxidants for heart health. |
| Biscuits / Cookies | Oatcakes with nut butter | Soluble fibre lowers 5.24 Non-HDL. | |
| Salted nuts | Plain Almonds or Walnuts | Healthy fats boost your 0.88 HDL. | |
| Cereal bars | Handful of berries | Lowers your 2.52 triglycerides. | |
| Ice cream | Frozen 0% yoghurt or Fruit | Cuts "double hit" of fat/sugar. | |
| Cake | Slice of Fruit Loaf | Much lower in saturated fats. | |
| Doughnuts | Scotch pancake (Plain) | A lower-fat sweet treat. | |
| Full-fat dips | Reduced-fat Hummus or Salsa | High fibre and low fat. | |
| Milky Way / Mars bar | Apple slices with a few almonds | The "Gold Standard" heart snack. | |
| Toffee / Fudge | Dried apricots (limit to 3-4) | High in fibre and potassium. | |
| Drinks | Full-sugar Cola / Lemonade | Sparkling water with fresh lime | Zero effect on triglycerides. |
| Milkshakes | Homemade berry & oat smoothie | Uses "Green" sugar and fat. | |
| Full-fat Latte | Skinny Latte (Unsweetened) | Saves 10g of saturated fat. | |
| Fruit Smoothies (Shop bought) | Water or Fruit teas | Avoids "hidden" free sugars. | |
| Sweetened Coffee Syrups | Vanilla extract or Stevia | No-calorie, no-sugar sweetness. |
🔴 Red Light Foods (UK List)
These foods are high in Saturated Fat or Sugars. Consuming these will keep your 5.24 Non-HDL and 2.52 Triglycerides elevated.
Meats & Deli Items
- Pork sausages
- Back and streaky bacon
- Salami, Chorizo, & Pepperoni
- Pancetta
- Beef burgers (high-fat supermarket or fast-food versions)
- Meat pies, pork pies, & sausage rolls
- Corned beef
- Pate and terrines
- Lamb chops with visible fat
- Ribeye steak
- Duck with skin
- Chicken nuggets and breaded "dippers"
Dairy & Cooking Fats
- Butter, Lard, Ghee, & Suet
- Coconut oil
- Palm oil (often hidden in processed snacks)
- Double cream, clotted cream, & soured cream
- Full-fat crème fraîche
- Hard cheeses (Cheddar, Red Leicester, Stilton)
- Soft cheeses (Brie, Camembert)
- Full-fat cream cheese
- Whole milk
- Condensed and evaporated milk
Bakery & Snacks
- Croissants & Pain au chocolat
- Doughnuts
- Shortbread & Chocolate-coated biscuits
- Flapjacks (high butter and syrup)
- Cheese crackers
- Potato crisps
- Salted roasted peanuts
- Milk and white chocolate bars
- Pastry-topped quiches
- Fruit pies with buttery crusts
Drinks & Sweets
- Sugary fizzy drinks (Cola, Lemonade)
- Milkshakes & Energy drinks
- Fruit juice (high sugar spikes triglycerides)
- Sweetened coffee shop lattes and frappés
- Ice cream
- Cereal bars (held together with sugar syrups)
- Sugar-coated breakfast cereals
- Instant noodles
- White bread (mass-produced loaves)