pHTNESS ORIGINALS / COLLECTION 001 — Three days, vegetarian
Meal plans | LV 3 Repeat | 25 minutes active prep / meal | Simple prep | Basic kitchen

A meat-free rotation built around beans, lentils, eggs and simple bowls.

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 lacto-ovo vegetarian example, not a vegan or therapeutic diet. Adjust portions and add snacks as needed. Active preparation is approximately 15–25 minutes per meal.

1. Day 1 — Breakfast · lunch · dinner
Breakfast: yogurt, oats and berries. Lunch: a chickpea and cucumber wrap with fruit. Dinner: lentil-and-tomato pasta with spinach.

2. Day 2 — Breakfast · lunch · dinner
Breakfast: fully cooked eggs on toast with tomatoes. Lunch: leftover lentil pasta, safely stored and reheated. Dinner: tofu, rice and cooked frozen vegetables with a sauce you enjoy.

3. Day 3 — Breakfast · lunch · dinner
Breakfast: oats cooked in milk or fortified soy drink with banana. Lunch: chickpea rice bowl with vegetables. Dinner: baked potato with beans, cheese and a side salad.

4. Make it satisfying — Adjust to your day
Add fruit, nuts if tolerated, yogurt, toast or other snacks when needed. Add more of a meal rather than treating the example as a maximum.

MAKE IT WORK FOR YOU
Swap eggs or tofu for beans if suitable. Use fortified alternatives where needed; replacing dairy does not automatically make the whole plan nutritionally equivalent. Examples may contain milk, eggs, wheat and soy.

SHOPPING LIST
Choose quantities for your household and portions.
[ ] Oats, wraps, wholegrain bread, pasta, rice, potatoes
[ ] Chickpeas, lentils, beans, tofu, eggs
[ ] Yogurt, milk or fortified soy drink, cheese
[ ] Berries, bananas, fruit, cucumber, tomatoes, salad leaves
[ ] Frozen vegetables, spinach, tomato sauce, 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.