Low-Histamine Weight Loss Plan (Vegan 2 Days a Week, Post-Gastric Sleeve, IF-Friendly, Office Job, Includes Calocurb) & Exercise

Goal: Reduce weight from 93 kg to 75-80 kg, avoid histamine triggers, maintain energy levels for a sedentary office job, FIFO Mining, and support digestion after gastric sleeve surgery. No calories counting

"Eat food. Not too much. Mostly plants." Michael Pollan

Eating Schedule (Intermittent Fasting (IF) 16:8; with Calocurb

• Eating Window: 10 AM - 6 PM

• Fasting Window: 6 PM - 10 AM (Only water, electrolytes, and Calocurb as needed)

• Calocurb Timing: Take one capsule mid-morning (9:30 AM) and mid-afternoon (2:30 PM) to help control appetite

• Vegan Days: Tuesday and Friday

• All meals are eaten at work

  
  

Non-Vegan Days (Monday, Wednesday, Thursday, Saturday, Sunday)

Morning (9:30 AM - Pre-Breakfast)

• Take Calocurb with water

• Continue fasting until 10 AM

Breakfast (10 AM at Work)

Eat:

• Scrambled or boiled eggs

• Coconut yogurt with chia seeds

• Fresh cucumber, zucchini, or carrot sticks

• Herbal tea or lemon water

Avoid:

• Bacon and processed meats

• Cheese and dairy

• Sugary drinks and fizzy sodas

  
  

Mid-Afternoon (2:30 PM - Pre-Lunch Snack Control)

• Take Calocurb with water

  
  

Lunch (2 PM at Work)

Eat:

• Grilled chicken, turkey, lamb, or fresh beef (not aged)

• Salad with lettuce, cucumber, zucchini, carrots, bell peppers

• Olive oil and lemon dressing

• Side of sweet potato or quinoa

  
  

Avoid:

• Deli meats and sausages

• Tomatoes and spinach

• Bread, pasta, and mayo-based sauces

  
  

Dinner (6 PM at Work or Take-Home Meal)

Eat:

• Grilled fresh meats (chicken, turkey, lamb, beef, or fish)

• Steamed or roasted vegetables (zucchini, green beans, cauliflower, carrots, parsnips)

• Small portion of white rice or quinoa

• Coconut soup if available

  
  

Avoid:

• Lasagna, pasta, and cheese-based dishes

• Spicy curry (choose mild turmeric and coconut milk instead)

• Leftovers (histamine increases over time)

  
  

Vegan Days (Tuesday and Friday)

Morning (9:30 AM - Pre-Breakfast)

• Take Calocurb with water

• Continue fasting until 10 AM

Breakfast (10 AM at Work)

Eat:

• Chia pudding with coconut yogurt

• Oatmeal with cinnamon and macadamia nuts

• Sliced pear or apple with nut butter

• Herbal tea or lemon water

  
  

Mid-Afternoon (2:30 PM - Pre-Lunch Snack Control)

• Take Calocurb with water

Lunch (2 PM at the Mine - Vegan Days: Tuesday & Friday)

Eat:

• Salad with mixed greens, cucumber, carrots, and olive oil dressing

• Steamed white rice or pasta with olive oil and herbs

• Stir-fried vegetables (zucchini, bell peppers, green beans, carrots, cauliflower)

• Grilled or steamed tofu (if available and tolerated)

• Lentil stew or chickpeas with mild seasoning (no tomato, no heavy spices)

  
  

Avoid:

• Cream-based or pre-made sauces (often contain hidden histamines and preservatives)

• Soy sauce and vinegar-based dressings (high histamine)

• Pre-packaged processed meals

  
  

Avoid:

• Tomatoes, spinach, and soy sauce

• Canned beans (use freshly cooked beans)

  
  

Dinner (6 PM at the Mine - Vegan Days: Tuesday & Friday)

Eat:

• Steamed rice or pasta with olive oil and mild herbs

• Grilled or roasted vegetables (zucchini, carrots, bell peppers, cauliflower, green beans)

• Vegetable-based soup (if available, choose mild seasoning, no tomato or vinegar-based broths)

• Boiled or mashed pumpkin with olive oil

• Lentils or chickpeas (if available and tolerated, avoid overly spiced options)

  
  

Avoid:

• Heavy curry sauces and spice blends (can trigger histamine issues)

• Cream-based or pre-made sauces

• Fermented or aged foods like pickles and vinegar-based dressings

Snacks (Only if Hungry)

Long term plan is to aim to avoid snacking

Eat:

• Fresh fruit (pear, apple, blueberries, mango, watermelon)

• Coconut yogurt with chia seeds

• Carrot sticks with macadamia nut butter

• Herbal tea or lemon water

Avoid:

• Chocolate

• Walnuts, cashews, and almonds

• Packaged snacks with additives

  
  

Hydration Plan

Drink:

• Water (2-3 liters daily)

• Herbal teas (chamomile, peppermint, rooibos)

• Sparkling water with lemon

Avoid:

• Fizzy drinks

• Coffee

  
  

Foods to Eat and Avoid

Eat: Fresh meats, eggs, coconut products, macadamia nuts, fresh vegetables, fresh fruit, olive oil

Avoid: Processed meats, dairy, tomatoes, chocolate, fizzy drinks, bread, pasta

Gentle Exercise Plan for a 49-Year-Old (Walking & Simple Exercises)

Goal: Support weight loss, improve mobility, and maintain strength without excessive strain.

Weekly Exercise Routine (30-45 minutes per day, 5-6 days a week)

Monday – Walking + Bodyweight Strength

• 30-minute brisk walk (moderate pace)

• 2 sets of:

  • 10-15 bodyweight squats

  • 10 standing leg lifts (each side)

  • 10 knee push-ups

  • 30-second wall sit

    
    

Tuesday – Mobility + Stretching (Active Recovery Day)

• 20-minute light walk

• 10-minute full-body stretching

  • Shoulder rolls

  • Neck stretches

  • Seated hamstring stretch

  • Standing quad stretch

    
    

Wednesday – Walking + Core Strength

• 30-minute brisk walk (try adding a hill or incline)

• 2 sets of:

  • 10 seated leg lifts

  • 10 pelvic tilts (lying on back)

  • 30-second plank (or knee plank)

  • 15 standing side bends

    
    

Thursday – Light Strength + Flexibility

• 20-minute slow walk

• 2 sets of:

  • 10-15 chair squats

  • 10 resistance band rows (if available)

  • 10 standing side leg raises

  • 10 seated arm circles

    
    

Friday – Walking + Balance Work (Vegan Day)

• 30-minute walk

• 2 sets of:

  • 10 single-leg toe taps (each leg)

  • 10 calf raises

  • 15-second balance hold (each leg)

    
    

Saturday – Long Walk + Optional Strength

• 45-minute slow-paced walk (outdoors if possible)

• Optional: Stretching or yoga-style movements

  
  

Sunday – Rest or Light Activity

• Gentle stretching, gardening, or light movement

  
  

Additional Tips

• Walking after meals (10-15 minutes) helps digestion and stabilizes blood sugar

• Use a step tracker (aim for 6,000-8,000 steps per day to start)

• Stay consistent – gentle movement daily is better than intense workouts a few times a week

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