Eggs, canned fish, chicken, beans and lentils: about 95 g of protein a day without expensive foods.
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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.
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.
Chicken breast, baby potatoes and green beans roasted on one tray.
Plain seasoning on nausea days.
Sip water between meals rather than with them.
Batch-cook day helps the week
Oats soaked in milk and Greek yogurt with banana and cinnamon.
A small jar is enough. You can save the rest for a snack.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
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.
Lean turkey meatballs in tomato sauce with a little pasta.
Make a double batch; freeze half.
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.
4 wholegrain crackers with 25 g cheddar.
Dry crackers often help a queasy stomach.
Chopped eggs with Greek yogurt and chives on wholegrain crackers.
Boil a batch of eggs on Sunday for the week.
½ cup cottage cheese with cucumber slices and pepper.
Cool and easy.
Leftover rice with chicken, egg and peas.
Cold leftover rice works best.
Cold water or herbal tea can be easier than plain water.
Midweek: keep portions small
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.
Tuna, cannellini beans, lemon and parsley with a slice of sourdough. Five minutes, no cooking.
Keeps 2 days in the fridge without the dressing.
⅓ cup crunchy roasted chickpeas.
Fibre helps if things are slow.
Lentils and vegetables under a potato and cheese top.
High in fibre: drink water with it.
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.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
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.
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.
Red lentil and carrot soup with Greek yogurt and a slice of bread.
Freeze the extra portions.
50 g tuna with a squeeze of lemon on 4 wholegrain crackers.
Crackers are a classic for queasy moments.
A small tortilla with black beans and cheddar, plus Greek yogurt.
Cut into wedges; eat two and pause.
Milk and kefir count toward fluids too.
Plan next week while it’s easy
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.
Chopped eggs with Greek yogurt and chives on wholegrain crackers.
Boil a batch of eggs on Sunday for the week.
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.
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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