Every meal is ready in about 15 minutes or less, most with no cooking at all.
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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.
25 g almonds (about 20).
Chew well; nuts are filling.
Tuna, cannellini beans, lemon and parsley with a slice of sourdough. Five minutes, no cooking.
Keeps 2 days in the fridge without the dressing.
Sliced turkey rolled around a strip of cheese.
No cooking, no plate.
Shrimp, zucchini and a little pasta with garlic and lemon.
Ready in 12 minutes.
Sip water between meals rather than with them.
Batch-cook day helps the week
Eggs scrambled with a spoon of cottage cheese, on one slice of toast.
Plain and warm is easiest on queasy mornings. Skip butter.
Apple slices with a tablespoon of peanut butter.
Good energy for afternoons.
A small wholewheat wrap with sliced turkey, hummus and lettuce.
Half now, half later is fine.
½ cup shelled edamame with sea salt.
Keep a bag in the freezer.
Leftover rice with chicken, egg and peas.
Cold leftover rice works best.
Aim for a glass of water mid-morning and mid-afternoon.
Keep fluids going between meals
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.
Shrimp, zucchini and a little pasta with garlic and lemon.
Ready in 12 minutes.
Cold water or herbal tea can be easier than plain water.
Midweek: keep portions small
Light cream cheese, smoked salmon and cucumber on a bagel thin.
Open-faced: eat one half and see how you feel.
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.
A cheese stick with a few apple slices.
Good for the bag.
Leftover rice with chicken, egg and peas.
Cold leftover rice works best.
Keep a bottle in sight; small sips add up.
Protein first at every meal
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.
Flaked salmon, a little rice, edamame and cucumber with soy.
Use leftover salmon from dinner.
Sliced turkey rolled around a strip of cheese.
No cooking, no plate.
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
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.
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.
Shrimp, zucchini and a little pasta with garlic and lemon.
Ready in 12 minutes.
Milk and kefir count toward fluids too.
Plan next week while it’s easy
Crumbled firm tofu with turmeric and spinach on toast.
Tofu first, toast last.
4 wholegrain crackers with 25 g cheddar.
Dry crackers often help a queasy stomach.
A small wholewheat wrap with sliced turkey, hummus and lettuce.
Half now, half later is fine.
½ cup shelled edamame with sea salt.
Keep a bag in the freezer.
Leftover rice with chicken, egg and peas.
Cold leftover rice works best.
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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