FOLLICULAR — FRESH & BUILD

Why now

Oestrogen rises; insulin sensitivity improves. Use fibre & phytonutrients to clear old hormones; build lean tissue.

Targets

• Protein 25–35 g; fibre ≥8–10 g/meal; colourful plants (3+ colours).

• Crucifers/sprouts most days (broccoli sprouts, radish, rocket).

Best foods

Citrus, berries, sprouts, greens • Salmon/eggs/yogurt • Peas, asparagus, radish • Quinoa/buckwheat.

Plates

• Salmon tray salad: roast salmon; toss with mixed leaves, peas, radish, lemon-dill yogurt.

• Fruit & yogurt bowl: Greek yogurt, berries, kiwi, flaxseed, honey, pistachios.

• Quinoa tabbouleh + boiled eggs + olive oil.

Quick add-ins

• 1 Tbsp ground flax or chia to anything.

• Handful of sprouts over every plate.