A balanced week at a steady dose or after your goal: the same protein-first habits, with fuller days.
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Settle in: small plates, protein first
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.
Chicken, cucumber, tomato, feta and olives with a little pita.
Chicken first, pita last.
½ cup shelled edamame with sea salt.
Keep a bag in the freezer.
A small salmon fillet with rice and carrots cooked until soft.
Salmon first.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
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.
Flaked salmon, a little rice, edamame and cucumber with soy.
Use leftover salmon from dinner.
A cheese stick with a few apple slices.
Good for the bag.
Chicken breast, baby potatoes and green beans roasted on one tray.
Plain seasoning on nausea days.
Apple slices with a tablespoon of peanut butter.
Good energy for afternoons.
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.
A small wholewheat wrap with sliced turkey, hummus and lettuce.
Half now, half later is fine.
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.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
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.
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.
⅓ cup crunchy roasted chickpeas.
Fibre helps if things are slow.
Lean turkey meatballs in tomato sauce with a little pasta.
Make a double batch; freeze half.
Apple slices with a tablespoon of peanut butter.
Good energy for afternoons.
Keep a bottle in sight; small sips add up.
Protein first at every meal
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.
Chicken, cucumber, tomato, feta and olives with a little pita.
Chicken first, pita last.
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.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
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.
25 g almonds (about 20).
Chew well; nuts are filling.
Flaked salmon, a little rice, edamame and cucumber with soy.
Use leftover salmon from dinner.
A cheese stick with a few apple slices.
Good for the bag.
Baked cod with cherry tomatoes, olives and a little orzo.
Mild and light.
Apple slices with a tablespoon of peanut butter.
Good energy for afternoons.
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.
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.
150 g Greek yogurt with a small drizzle of honey.
Eat it cold.
Leftover rice with chicken, egg and peas.
Cold leftover rice works best.
A small banana with a glass of milk, sipped slowly.
Bland and easy on queasy days.
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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