Four plates from one day in the food log

Not medical advice. This is one person’s logged food during a lab period — not a promise that these plates lower cholesterol. Your clinician sets My Rules and treatment markers; confirm every meal in the app before it saves.

Breakfast

Yogurt with bran, seeds, nuts & blueberries

Morning bowl — yogurt, bran and seeds, blueberries. Add 100 ml water so chia, bran, and psyllium can soak it up.

• Yogurt 0%150 g
• Water100 ml
• Blueberries40 g
• Oat bran1 tbsp (~17 g)
• Psyllium1 tbsp (~5 g)
• Chia seeds1 tbsp (~10 g)
• Pumpkin seeds1 tbsp (~8 g)
• Walnuts3 halves (~5 g)
• Almonds4 (~6 g)

Chia, bran, and psyllium drink the water. In the app: Log Meal → text, e.g. “yogurt 0% 150g, water 100ml, blueberries 40g, oat bran 1 tbsp, psyllium 1 tbsp, chia 1 tbsp, pumpkin seeds 1 tbsp, 3 walnut halves, 4 almonds”.

Lunch

White fish (or chicken / tofu), lentils & cucumber

Lunch: white fish with lentils, cucumber, and olive oil. Swap for chicken or tofu — no avocado at lunch.

• White fish / chicken / tofu150 g
• Cooked lentils5 tbsp
• Cucumber2 tbsp
• Olive oil2 tbsp

In the app: Log Meal → text, e.g. “grilled white fish 150g, lentils 5 tbsp, cucumber 2 tbsp, olive oil 2 tbsp” — or chicken / tofu instead of fish.

Evening

Salmon sashimi, avocado, ginger, teriyaki & Thai salad

Evening: sashimi and avocado, with a finely chopped salad (sprouts, pepper, cucumber, onion, lettuce, mint, basil), ginger, and teriyaki.

• Salmon sashimi~100 g
• Avocado (½)~90–100 g
• Pickled ginger~10 g
• Teriyaki sauce~10–15 g
• Sprouts50 g
• Bell pepper40 g
• Cucumber30 g
• Onion20 g
• Lettuce30 g
• Mintfresh
• Basilfresh

Chop the salad veg finely. In the app: Log Meal → text, e.g. “salmon sashimi 100g, half avocado 100g, pickled ginger 10g, teriyaki 15g, sprouts 50g, bell pepper 40g, cucumber 30g, onion 20g, lettuce 30g, mint, basil — all finely chopped”.

After dinner

Yogurt with bran, seeds & nuts

Same bowl as breakfast — without blueberries. Again 100 ml water; chia, bran, and psyllium soak it up.

• Yogurt 0%150 g
• Water100 ml
• Oat bran1 tbsp (~17 g)
• Psyllium1 tbsp (~5 g)
• Chia seeds1 tbsp (~10 g)
• Pumpkin seeds1 tbsp (~8 g)
• Walnuts3 halves (~5 g)
• Almonds4 (~6 g)

In the app: Log Meal → text, e.g. “yogurt 0% 150g, water 100ml, oat bran 1 tbsp, psyllium 1 tbsp, chia 1 tbsp, pumpkin seeds 1 tbsp, 3 walnut halves, 4 almonds”.