Three small protein-first meals and two snacks a day for your first weeks on a new medication or dose.
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Settle in: small plates, protein first
Two blended egg, cottage cheese and parmesan cups (make 8 on Sunday) with a slice of toast.
Two cups is a full breakfast. Start with one if mornings are hard.
Apple slices with a tablespoon of peanut butter.
Good energy for afternoons.
Light broth with shredded chicken, soft carrots and rice, with crackers on the side.
Warm, not hot. Sip the broth between bites.
150 g Greek yogurt with a small drizzle of honey.
Eat it cold.
Chicken breast, baby potatoes and green beans roasted on one tray.
Plain seasoning on nausea days.
Sip water between meals rather than with them.
Batch-cook day helps the week
Cool, thick yogurt with berries, chia and a few walnuts. No cooking.
Too much? Eat half now and the rest mid-morning.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
Tuna, cannellini beans, lemon and parsley with a slice of sourdough. Five minutes, no cooking.
Keeps 2 days in the fridge without the dressing.
From the Sunday batch, with a pinch of salt.
One is fine if that is all you want.
Baked cod, soft mashed potato and peas. Mild and low in fat.
One of the gentlest dinners in the plan.
Aim for a glass of water mid-morning and mid-afternoon.
Keep fluids going between meals
Eggs scrambled with a spoon of cottage cheese, on one slice of toast.
Plain and warm is easiest on queasy mornings. Skip butter.
25 g almonds (about 20).
Chew well; nuts are filling.
Cottage cheese, sliced tomato and black pepper on sourdough.
Cool toppings are gentle on queasy days.
½ cup shelled edamame with sea salt.
Keep a bag in the freezer.
Lean turkey meatballs in tomato sauce with a little pasta.
Make a double batch; freeze half.
Cold water or herbal tea can be easier than plain water.
Midweek: keep portions small
Two blended egg, cottage cheese and parmesan cups (make 8 on Sunday) with a slice of toast.
Two cups is a full breakfast. Start with one if mornings are hard.
4 wholegrain crackers with 25 g cheddar.
Dry crackers often help a queasy stomach.
Light broth with shredded chicken, soft carrots and rice, with crackers on the side.
Warm, not hot. Sip the broth between bites.
½ cup cottage cheese with cucumber slices and pepper.
Cool and easy.
A small salmon fillet with rice and carrots cooked until soft.
Salmon first.
Keep a bottle in sight; small sips add up.
Protein first at every meal
Oats soaked in milk and Greek yogurt with banana and cinnamon.
A small jar is enough. You can save the rest for a snack.
Apple slices with a tablespoon of peanut butter.
Good energy for afternoons.
Chopped eggs with Greek yogurt and chives on wholegrain crackers.
Boil a batch of eggs on Sunday for the week.
Sliced turkey rolled around a strip of cheese.
No cooking, no plate.
Chicken breast, baby potatoes and green beans roasted on one tray.
Plain seasoning on nausea days.
Have a glass of water before each meal, not during.
Easy weekend, same habits
Cool, thick yogurt with berries, chia and a few walnuts. No cooking.
Too much? Eat half now and the rest mid-morning.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
Tuna, cannellini beans, lemon and parsley with a slice of sourdough. Five minutes, no cooking.
Keeps 2 days in the fridge without the dressing.
250 ml plain kefir, sipped slowly.
Cold drinks often sit better on queasy days.
Baked cod, soft mashed potato and peas. Mild and low in fat.
One of the gentlest dinners in the plan.
Milk and kefir count toward fluids too.
Plan next week while it’s easy
Eggs scrambled with a spoon of cottage cheese, on one slice of toast.
Plain and warm is easiest on queasy mornings. Skip butter.
25 g almonds (about 20).
Chew well; nuts are filling.
Flaked salmon, a little rice, edamame and cucumber with soy.
Use leftover salmon from dinner.
150 g Greek yogurt with a small drizzle of honey.
Eat it cold.
Lean turkey meatballs in tomato sauce with a little pasta.
Make a double batch; freeze half.
If you feel off, sip slowly and often.
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Nutrition planning only, not medical advice. Always follow your prescriber's guidance on medication, dosing and diet. If you have severe or persistent nausea, vomiting or stomach pain, contact your healthcare provider.
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