Below is a full 7-day plan sized for a small adult (5'0", ~114 lb), focused on lowering A1C and cholesterol: high in lean protein, fiber-rich low-GI carbs, healthy fats (olive oil, avocado), and portion-controlled. No meat–dairy combinations; kosher-style (meat, dairy, and pareve days varied). Each day lists meals and quick recipes for main items. Start dinners with the listed large salad. Snacks are protein-forward. Adjust portion sizes modestly for hunger.

Day 1 (Dairy day)

Breakfast: Greek yogurt (0% or 2%) with 2 tbsp ground flaxseed, 1/4 cup raspberries, 1 tbsp chopped walnuts
- Quick: 170 g plain Greek yogurt + flax + berries + walnuts.
Snack 1: Cottage cheese (low-fat) 1/2 cup with cucumber slices
Lunch: Large mixed greens salad with smoked salmon, cherry tomatoes, cucumber, 1 tbsp olive oil + lemon, 1 tbsp pumpkin seeds
- Recipe: 3 oz smoked salmon, 4 cups mixed greens, veg, dress with lemon + 1 tbsp olive oil, sprinkle seeds.
Snack 2: 1 small apple + 10 almonds
Dinner: Starter salad — arugula + shaved fennel + lemon vinaigrette. Main: Baked cod with herb crust + steamed broccoli
- Cod recipe: 4 oz cod fillet, brush 1 tsp olive oil, mix 1 tbsp whole-wheat breadcrumbs (optional) or crushed almonds, 1 tsp chopped parsley, lemon zest, salt, pepper. Bake 375°F (190°C) 12–15 min.

Day 2 (Meat day)

Breakfast: Vegetable omelet (2 eggs + egg whites) with spinach, mushrooms, pepper; 1 slice whole-grain toast (thin)
- Cook 1 whole egg + 2 egg whites scrambled with veggies in 1 tsp olive oil.
Snack 1: Turkey roll-ups: 2 slices turkey breast wrapped around thin avocado slices
Lunch: Large salad: romaine, grilled chicken breast (3 oz), chickpeas 1/4 cup, cucumber, cherry tomatoes, tahini-lemon dressing (1 tbsp)
Snack 2: 1/2 cup edamame (shelled)
Dinner: Starter salad — mixed greens + radish + lemon. Main: Turkey-stuffed bell pepper (lean ground turkey, tomato, spices) + side of sautéed spinach
- Stuffed pepper recipe: 4 oz cooked lean turkey mixed with 1/4 cup diced tomato, onion, garlic, parsley, bake in 1 bell pepper at 375°F 20–25 min.

Day 3 (Pareve / Fish)

Breakfast: Chia pudding (3 tbsp chia, 3/4 cup unsweetened almond milk) topped with 1/4 cup blueberries
- Mix night before, refrigerate.
Snack 1: 1 hard-boiled egg + carrot sticks
Lunch: Large salad: kale massaged with lemon, topped with grilled tuna (3 oz), capers, sliced cucumber, 1 tsp olive oil
Snack 2: 2 tbsp hummus with celery sticks

7-Day Kosher, High-Protein, Low-Carb Menu (3 meals + 2 snacks daily)

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