pHTNESS ORIGINALS / COLLECTION 001 — Three days of everyday meals
Meal plans | LV 2 Practice | 25 minutes active prep / meal | Simple prep | Basic kitchen

A flexible breakfast, lunch and dinner rotation using familiar groceries.

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
Examples for one adult to adapt—not a calorie target or a complete nutrition prescription. Choose portions and snacks for your appetite, activity and needs. Prep time is approximate active time per meal.

1. Day 1 — Breakfast · lunch · dinner
Breakfast: oatmeal with milk or fortified soy drink, banana and seeds. Lunch: chickpea, cucumber and tomato pita with yogurt. Dinner: a fully cooked chicken, frozen-vegetable and rice bowl with olive oil and lemon.

2. Day 2 — Breakfast · lunch · dinner
Breakfast: yogurt with oats and berries. Lunch: a rice-and-chickpea bowl with cucumber and tomatoes. Dinner: wholegrain pasta with canned lentils, tomato sauce and cooked spinach.

3. Day 3 — Breakfast · lunch · dinner
Breakfast: cooked eggs, wholegrain toast and fruit. Lunch: leftover lentil pasta, stored and reheated safely. Dinner: baked potato with chickpeas, cooked broccoli and yogurt.

4. Between meals — As needed
Add food when you are hungry: fruit with yogurt, toast with a suitable spread, or another snack you enjoy. Drink alongside meals and throughout your day.

MAKE IT WORK FOR YOU
Swap chicken for tofu or beans. Swap dairy for an appropriate fortified alternative. Examples may contain milk, egg, wheat and soy; check every label and substitute for your own allergies.

SHOPPING LIST
Choose quantities for your household and portions.
[ ] Oats, wholegrain pita, rice, wholegrain pasta, wholegrain bread, potatoes
[ ] Chickpeas, canned lentils, chicken or tofu, eggs
[ ] Milk or fortified soy drink, plain yogurt or suitable alternative
[ ] Bananas, berries, other fruit, cucumber, tomatoes, lemon
[ ] Frozen mixed vegetables, spinach, broccoli, tomato sauce
[ ] Seeds, olive oil, seasonings

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.