Sync: food-health research, mackerel, easy/tasty + mental/visual acuity, weekly health-coverage

SKILL.md

@@ -65,6 +65,23 @@ Schema:
   clinical/dietitian team and keep hydration up on a high-protein intake.
 - Each meal block: **name**, the **ingredients + approx amounts** used, a short
   **2–3 step method**, and the **protein total (g)**.
+- **Make meals EASY & TASTY, not just high-protein.** When generating each day's
+  suggestions, do a quick web search (1–2 queries) for *easy, tasty, high-protein,
+  budget meals* using the proteins you have in stock (e.g. "easy tasty high protein
+  meal eggs chicken tuna lentils no cook"), and use real recipes as inspiration so the
+  two meals are genuinely appetising and varied day to day — not the same plate repeated.
+  Prefer no-cook / one-pan / 10–15 min methods. Draw on `references/food-health.md`
+  (tuna-lentil salad, tofu stir-fry, veggie chilli, Mexican chicken stew, chickpea
+  curry jacket potato, egg & spinach scramble, lentil soup, mackerel bowl, etc.).
+- **Healing + health micronutrients:** fold in wound-healing nutrients (Vitamin C,
+  Zinc, Vitamin A, Copper, Iron+VitC pairing, Vitamin K) and 46-year-old health picks
+  (Vitamin D, B12, Magnesium, Omega-3) where the stock allows — see
+  `references/food-health.md`. Also favour foods that support **mental acuity**
+  (leafy greens, eggs/choline, berries, walnuts, olive oil, whole grains, hydration) and
+  **visual acuity** (lutein/zeaxanthin from greens + egg yolk, omega-3 DHA, Vit C/E/zinc)
+  — these overlap heavily with the above, so a few smart picks (oily fish, eggs with
+  yolk, greens, nuts/seeds) cover all three goals at once. Don't overcomplicate; note
+  them as gentle "health boost" lines, not medical advice.
 - If the inventory is too sparse for a real meal, say so and list the top 2–3
   things to buy.
 
@@ -85,6 +102,13 @@ Use the scaffold in `references/email-template.md`.
 - Budget **£30** total. Use realistic UK supermarket prices (Tesco/Asda/Sainsbury's).
 - Prioritize protein, then veg/fruit, then staples. Show item, est. price, and a
   running total that lands in range.
+- **APPLY the research** (`references/food-health.md`): build the basket so it covers
+  all health goals at once — favour overlap picks: oily fish (mackerel/salmon/tuna →
+  omega-3 DHA for healing + brain + eyes), eggs with yolk (choline + lutein), leafy
+  greens/broccoli/peas (Vit C/K/lutein), nuts/seeds (Mg/Zn/Cu + ALA), berries
+  (flavonoids), sweet potato/carrot (Vit A), Greek yogurt/cottage cheese/lentils/tofu
+  (protein). Add a short "health coverage" line in the email showing how the basket
+  hits healing + brain + eyes + 46yo needs.
 - Email subject: `Weekly Shopping List — <date>`.
 - This does **not** modify the inventory.
 - **Micronutrients & vitamins (user is 46):** you MAY include 1–2 low-price
@@ -188,3 +212,9 @@ Delivery is `local` because the email itself is the deliverable; check
 ## References
 - `references/protein-sources.md` — allowed proteins + example pairings.
 - `references/email-template.md` — HTML email scaffold.
+- `references/eastbourne-shops.md` — shop price table.
+- `references/meal-history.md` — 7-day logger spec.
+- `references/protein-targets.md` — protein math.
+- `references/food-health.md` — research-grounded food & health knowledge base
+  (healing nutrition, wound-healing micronutrients, men's health at 46, easy & tasty
+  budget meals, flavour-without-cost). Read this when generating meals.