pHTNESS ORIGINALS / COLLECTION 001 — The mix-and-match meal template
Meal plans | LV 1 Begin | 15 minutes active prep / meal | No-cook option | Basic kitchen

Choose a base, add variety, and build meals from what you already have.

OUTCOME
A usable meal arrangement you can repeat comfortably.

LEVEL FIT
Choose this if the instructions and movements fit your current abilities. Repeating or choosing a lower level is always an option.

BEFORE YOU BEGIN
This is a flexible planning worksheet. It does not set portions, calories or macros. A no-cook version needs ready-to-eat ingredients; follow package directions.

1. Choose a base — Pick one
Try wholegrain bread, a wrap, cooked rice or a baked potato. Use a ready-to-eat grain product only as its label permits.

2. Add a protein food — Pick one
Try drained canned beans, chickpeas, fully cooked eggs, ready-to-eat tofu or cooked chicken.

3. Add produce — Pick what you enjoy
Use washed salad vegetables, fruit or cooked vegetables. Mix colors and textures when convenient.

4. Bring it together — Season to taste
Add olive oil and lemon, yogurt dressing or another suitable sauce. Include dairy or an appropriate fortified alternative elsewhere in your day if desired.

5. Write tomorrow’s combination — One decision ahead
Example: chickpea pita with cucumber and yogurt; or a lentil rice bowl with vegetables. Make enough for your appetite and add snacks if needed.

MAKE IT WORK FOR YOU
Check labels for allergens, including wheat, milk, egg, soy and sesame in breads or dressings. If you need a medically prescribed diet, use a dietitian’s guidance rather than this worksheet.

SHOPPING LIST
Choose quantities for your household and portions.
[ ] Choose one base from your pantry
[ ] Choose one protein food
[ ] Choose two or more fruits or vegetables
[ ] Choose a dressing or seasoning and any dairy or fortified alternative

FOOD STORAGE
Keep perishable foods refrigerated at 40°F / 4°C or below. Use cooked leftovers within 3–4 days or freeze suitable portions sooner. Follow package storage and cooking instructions; discard food if its handling is uncertain.
https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts

SUITABILITY
General meal ideas for adults, not a prescribed diet. Adjust portions and snacks to your needs. Check labels for allergies. Ask a registered dietitian about pregnancy, medical dietary needs or a history of disordered eating.

SOURCE & REVIEW
Original, AI-assisted general template; not individually clinically or professionally reviewed. Sources support general principles, not endorsement of this plan.
NHS · The Eatwell Guide
https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
Prepared September 20, 2026.