Fish, chicken, yogurt, beans and olive oil in small, protein-first Mediterranean plates.
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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.
Chicken, cucumber, tomato, feta and olives with a little pita.
Chicken first, pita last.
½ cup cottage cheese with cucumber slices and pepper.
Cool and easy.
Baked cod with cherry tomatoes, olives and a little orzo.
Mild and light.
Sip water between meals rather than with them.
Batch-cook day helps the week
Light cream cheese, smoked salmon and cucumber on a bagel thin.
Open-faced: eat one half and see how you feel.
3 tbsp hummus with ½ small pita and carrot sticks.
A small plate, not the whole tub.
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.
Grilled chicken with tzatziki, tomato, cucumber and a little pita.
Chicken and tzatziki first.
Aim for a glass of water mid-morning and mid-afternoon.
Keep fluids going between meals
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.
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 salmon fillet with rice and carrots cooked until soft.
Salmon first.
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.
3 tbsp hummus with ½ small pita and carrot sticks.
A small plate, not the whole tub.
Red lentil and carrot soup with Greek yogurt and a slice of bread.
Freeze the extra portions.
½ cup cottage cheese with cucumber slices and pepper.
Cool and easy.
Shrimp, zucchini and a little pasta with garlic and lemon.
Ready in 12 minutes.
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.
25 g almonds (about 20).
Chew well; nuts are filling.
Chicken, cucumber, tomato, feta and olives with a little pita.
Chicken first, pita last.
From the Sunday batch, with a pinch of salt.
One is fine if that is all you want.
Baked cod with cherry tomatoes, olives and a little orzo.
Mild and light.
Have a glass of water before each meal, not during.
Easy weekend, same habits
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.
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.
Grilled chicken with tzatziki, tomato, cucumber and a little pita.
Chicken and tzatziki first.
Milk and kefir count toward fluids too.
Plan next week while it’s easy
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.
Chickpeas, cucumber, tomato, feta and a boiled egg with olive oil and lemon.
Egg and feta first.
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.
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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