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
Lunches only—not a full-day meal plan. Portions depend on your appetite and household. Prepare fresh midweek or freeze suitable components; do not keep a full week of cooked leftovers in the fridge.
Your meal template
- 01
Monday
Chickpea pita
Drain canned chickpeas and combine with cucumber, tomato and olive oil. Fill a wholegrain pita and add fruit.
- 02
Tuesday
Lentil rice bowl
Combine cooked rice, canned lentils and cooked frozen vegetables. Season and heat thoroughly.
- 03
Wednesday
Egg and salad toast
Top wholegrain toast with fully cooked egg and salad. Add yogurt or an appropriate alternative.
- 04
Thursday
Bean-stuffed potato
Cook a potato until tender. Top with hot canned beans, vegetables and plain yogurt.
- 05
Friday
Fresh mixed bowl
Use freshly prepared rice or a safely thawed portion, chickpeas and vegetables. Finish with lemon and olive oil.
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 eggs for chickpeas and choose suitable bread or dairy alternatives. This example may contain wheat, milk and eggs. Check sauces and other packaged foods too.