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
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.
Your meal template
- 01
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.
- 02
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.
- 03
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.
- 04
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.
Your shopping list
Check what you already have. Choose quantities for the portions and people you are planning for.
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.