Six small bites a day that add up to about 110 g of protein, for days when you’re never hungry.
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Settle in: small plates, protein first
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.
Tuna, cannellini beans, lemon and parsley with a slice of sourdough. Five minutes, no cooking.
Keeps 2 days in the fridge without the dressing.
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.
150 g Greek yogurt with a small drizzle of honey.
Eat it cold.
Sip water between meals rather than with them.
Batch-cook day helps the week
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.
Sliced turkey rolled around a strip of cheese.
No cooking, no plate.
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.
Aim for a glass of water mid-morning and mid-afternoon.
Keep fluids going between meals
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.
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.
½ cup shelled edamame with sea salt.
Keep a bag in the freezer.
Cold water or herbal tea can be easier than plain water.
Midweek: keep portions small
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.
Tuna, cannellini beans, lemon and parsley with a slice of sourdough. Five minutes, no cooking.
Keeps 2 days in the fridge without the dressing.
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.
½ cup cottage cheese with cucumber slices and pepper.
Cool and easy.
Keep a bottle in sight; small sips add up.
Protein first at every meal
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.
25 g almonds (about 20).
Chew well; nuts are filling.
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.
A small salmon fillet with rice and carrots cooked until soft.
Salmon first.
250 ml plain kefir, sipped slowly.
Cold drinks often sit better on queasy 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.
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.
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.
150 g Greek yogurt with a small drizzle of honey.
Eat it cold.
Milk and kefir count toward fluids too.
Plan next week while it’s easy
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.
Flaked salmon, a little rice, edamame and cucumber with soy.
Use leftover salmon from dinner.
½ cup cottage cheese with cucumber slices and pepper.
Cool and easy.
Chicken breast, baby potatoes and green beans roasted on one tray.
Plain seasoning on nausea days.
½ cup shelled edamame with sea salt.
Keep a bag in the freezer.
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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