Six small, mild bites a day for when food is hard: cool, plain, low in fat, easy to sip.
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Settle in: small plates, protein first
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.
Light broth with shredded chicken, soft carrots and rice, with crackers on the side.
Warm, not hot. Sip the broth between bites.
50 g tuna with a squeeze of lemon on 4 wholegrain crackers.
Crackers are a classic for queasy moments.
Baked cod, soft mashed potato and peas. Mild and low in fat.
One of the gentlest dinners in the plan.
250 ml plain kefir, sipped slowly.
Cold drinks often sit better on queasy days.
Sip water between meals rather than with them.
Batch-cook day helps the week
Kefir, protein powder and frozen berries. Sip slowly over 20 minutes.
Drinkable protein is often easier than food on low days.
4 wholegrain crackers with 25 g cheddar.
Dry crackers often help a queasy stomach.
Cottage cheese, sliced tomato and black pepper on sourdough.
Cool toppings are gentle on queasy days.
From the Sunday batch, with a pinch of salt.
One is fine if that is all you want.
Chicken breast, baby potatoes and green beans roasted on one tray.
Plain seasoning on nausea days.
150 g Greek yogurt with a small drizzle of honey.
Eat it cold.
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.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
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.
Baked cod, soft mashed potato and peas. Mild and low in fat.
One of the gentlest dinners in the plan.
250 ml plain kefir, sipped slowly.
Cold drinks often sit better on queasy days.
Cold water or herbal tea can be easier than plain water.
Midweek: keep portions small
Cool, thick yogurt with berries, chia and a few walnuts. No cooking.
Too much? Eat half now and the rest mid-morning.
4 wholegrain crackers with 25 g cheddar.
Dry crackers often help a queasy stomach.
Cottage cheese, sliced tomato and black pepper on sourdough.
Cool toppings are gentle on queasy days.
50 g tuna with a squeeze of lemon on 4 wholegrain crackers.
Crackers are a classic for queasy moments.
Chicken breast, baby potatoes and green beans roasted on one tray.
Plain seasoning on nausea days.
150 g Greek yogurt with a small drizzle of honey.
Eat it cold.
Keep a bottle in sight; small sips add up.
Protein first at every meal
Kefir, protein powder and frozen berries. Sip slowly over 20 minutes.
Drinkable protein is often easier than food on low days.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
Light broth with shredded chicken, soft carrots and rice, with crackers on the side.
Warm, not hot. Sip the broth between bites.
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.
½ cup cottage cheese with cucumber slices and pepper.
Cool and easy.
Have a glass of water before each meal, not during.
Easy weekend, same habits
Eggs scrambled with a spoon of cottage cheese, on one slice of toast.
Plain and warm is easiest on queasy mornings. Skip butter.
4 wholegrain crackers with 25 g cheddar.
Dry crackers often help a queasy stomach.
Cottage cheese, sliced tomato and black pepper on sourdough.
Cool toppings are gentle on queasy days.
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.
250 ml plain kefir, sipped slowly.
Cold drinks often sit better on queasy days.
Milk and kefir count toward fluids too.
Plan next week while it’s easy
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.
Light broth with shredded chicken, soft carrots and rice, with crackers on the side.
Warm, not hot. Sip the broth between bites.
50 g tuna with a squeeze of lemon on 4 wholegrain crackers.
Crackers are a classic for queasy moments.
Baked cod, soft mashed potato and peas. Mild and low in fat.
One of the gentlest dinners in the plan.
½ cup cottage cheese with cucumber slices and pepper.
Cool and easy.
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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