Religious diets

No meat, dairy, eggs; fish per the calendar. Complete protein: legumes + grains, tofu, nuts. B12 and iron — monitor during long fasts.

No pork, blood, alcohol; meat from lawful slaughter. Check gelatin, E471 emulsifiers, cheese rennet — may be animal-derived.

Meat and dairy separately, pareve — neutral foods. Fish — only with scales and fins. Certifications: OU, OK, Star-K.

Breakfast: water-based oatmeal + nuts + fruit. Lunch: lentil soup + buckwheat with mushrooms. Dinner: bean salad + crispbread. Peanut butter smoothie — snack.

Lentils 9 g/100 g, chickpeas 9 g, tofu 8–15 g, quinoa 4 g, nuts 15–20 g, seeds 18–25 g. Combine legumes with grains for a complete amino profile.

Fasting/vegan diets: B12, iron, zinc, calcium, omega-3. Test 1–2x yearly; B12 — 500–1000 mcg/week supplement as prescribed.