Eggs, dairy, tofu and beans in small plates that still reach about 80 g of protein a day.
Free. Adds a copy to your plans that starts today once you sign up.
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.
Red lentil and carrot soup with Greek yogurt and a slice of bread.
Freeze the extra portions.
½ cup shelled edamame with sea salt.
Keep a bag in the freezer.
Crispy baked tofu with roasted sweet potato and soft broccoli.
Tofu first.
Sip water between meals rather than with them.
Batch-cook day helps the week
Crumbled firm tofu with turmeric and spinach on toast.
Tofu first, toast last.
3 tbsp hummus with ½ small pita and carrot sticks.
A small plate, not the whole tub.
Chickpeas, cucumber, tomato, feta and a boiled egg with olive oil and lemon.
Egg and feta first.
150 g Greek yogurt with a small drizzle of honey.
Eat it cold.
A small tortilla with black beans and cheddar, plus Greek yogurt.
Cut into wedges; eat two and pause.
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.
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.
From the Sunday batch, with a pinch of salt.
One is fine if that is all you want.
Lentils and vegetables under a potato and cheese top.
High in fibre: drink water with it.
Cold water or herbal tea can be easier than plain water.
Midweek: keep portions small
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.
Firm tofu with soft-cooked vegetables over a little rice.
Soft-cooked vegetables are easier than raw.
½ cup cottage cheese with cucumber slices and pepper.
Cool and easy.
Crispy baked tofu with roasted sweet potato and soft broccoli.
Tofu first.
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.
3 tbsp hummus with ½ small pita and carrot sticks.
A small plate, not the whole tub.
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.
A small tortilla with black beans and cheddar, plus Greek yogurt.
Cut into wedges; eat two and pause.
Have a glass of water before each meal, not during.
Easy weekend, same habits
Crumbled firm tofu with turmeric and spinach on toast.
Tofu first, toast last.
25 g almonds (about 20).
Chew well; nuts are filling.
Red lentil and carrot soup with Greek yogurt and a slice of bread.
Freeze the extra portions.
150 g Greek yogurt with a small drizzle of honey.
Eat it cold.
Lentils and vegetables under a potato and cheese top.
High in fibre: drink water with it.
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.
Chickpeas, cucumber, tomato, feta and a boiled egg with olive oil and lemon.
Egg and feta first.
From the Sunday batch, with a pinch of salt.
One is fine if that is all you want.
Crispy baked tofu with roasted sweet potato and soft broccoli.
Tofu first.
If you feel off, sip slowly and often.
Tick items off as you shop. Saved on this device.
This page may contain affiliate links. We may earn a commission at no extra cost to you.
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.
Free to start. About a minute.