Hormone-Friendly Meal Guide

The Satiety Framework: Building a Leak-Proof Plate. This is not a diet. It gives you three plate pillars: a Protein Anchor (30–40g), a Fiber Buffer (half the plate), and a Satiety Fat. It also covers the "order of operations" eating strategy (fiber first, carbs last), a post-meal satiety check, an "add, don't subtract" swap list, and the Clean Fast coffee rule.