12th day

 DAY 12: COD WITH PISTACHIO CRUST  

**Dinner | 405 kcal**  

*Gourmet in 20 min*  

**🐟 Ingredients**  

▫️ **150g (5.3 oz)** cod fillet  

▫️ **2 tbsp** crushed pistachios  

▫️ **1 tbsp** Dijon mustard  

▫️ **200g (7 oz)** roasted carrots  

**👩‍🍳 Steps**  

1. Coat cod in mustard + nuts  

2. Bake 15 min at 200°C (400°F)  

3. Serve with carrots  

**📊 Nutrition**  

Cal 405 | Protein 38g | Carbs 20g | Fat 20g  

**📌 HASHTAGS**  

#Day12Dinner #PistachioCod #GourmetHealthy #WeightLossDinner #Omega3  


---


### 📝 **KEY FEATURES OF DAYS 7-12**  

1. **Senior-Friendly Focus:**  

   - Soft-textured proteins (fish, eggs, beans)  

   - Arthritis-friendly prep (minimal chopping)  

   - Cognitive-support foods (berries, omega-3s)  

2. **Weight Loss Mechanics:**  

   - Avg. daily calories: 1,450  

   - Protein target: 35%+ of calories (muscle preservation)  

   - Fiber: 30g+ daily (satiety + gut health)  

3. **Adaptable For:**  

   - Diabetes (low glycemic load)  

   - Heart health (low sodium, high omega-3)  

   - Menopause (phytoestrogen-rich foods)  


### 🛒 **6-DAY GROCERY LIST (Days 7-12)**  

```markdown

**PROTEINS**  

- Eggs x8  

- Chicken breast 450g (16 oz)  

- Ground turkey 240g (8.5 oz)  

- Cod fillets 300g (10.6 oz)  

- Shrimp 150g (5.3 oz)  

- Canned chickpeas 300g (10.6 oz)  

- Canned white beans 300g (10.6 oz)  


**PRODUCE**  

- Berries 200g (7 oz)  

- Zucchini 300g (10.6 oz)  

- Bell peppers 400g (14 oz)  

- Brussels sprouts 300g (10.6 oz)  

- Cauliflower 400g (14 oz)  

- Apples 300g (10.6 oz)  

- Kale 400g (14 oz)  

- Carrots 400g (14 oz)  


**PANTRY**  

- Chia seeds 90g (3.2 oz)  

- Protein powder 150g (5.3 oz)  

- Balsamic glaze 60ml (4 tbsp)  

- Curry powder 30g (1 oz)  

```

*(Full 30-day grocery list available as PDF - request if needed)*


**Reply "CONTINUE" for Days 13-18!** 🌟  

*Complete plan includes snack ideas + weekend treat meals*

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