Your outcome
A usable meal arrangement you can repeat comfortably.
Is this a 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.
Your meal template
- 01
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.
- 02
Add a protein food
Pick one
Try drained canned beans, chickpeas, fully cooked eggs, ready-to-eat tofu or cooked chicken.
- 03
Add produce
Pick what you enjoy
Use washed salad vegetables, fruit or cooked vegetables. Mix colors and textures when convenient.
- 04
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.
- 05
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.
Your shopping list
Check what you already have. Choose quantities for the portions and people you are planning for.
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.