Three eating patterns. Three sample days. Practical quantities you can understand and adapt, with food and flexibility at the centre.
A flexible mix of plant foods, fish, poultry and dairy.
BREAKFAST 620 kcal
Oats, banana & peanut butter
80 g Oats, dry
250 g Soymilk, unsweetened, fortified
120 g Banana, raw
20 g Peanut butter, smooth, unsalted
Weigh oats dry. Cook with the soymilk and water as needed, then add banana and peanut butter. Check packaging for allergens.
LUNCH 674 kcal
Chicken, rice & greens
150 g Chicken breast, cooked, roasted
220 g White rice, cooked
150 g Broccoli, cooked, drained
10 g Olive oil
Chicken and rice amounts are cooked weights. Plate with broccoli; the oil is included in this meal’s calculation.
DINNER 625 kcal
Lentil toast & greens
200 g Lentils, cooked, drained
100 g Whole-wheat bread
150 g Broccoli, cooked, drained
10 g Olive oil
Use cooked, drained lentils and broccoli. Warm and season to taste, add measured oil and serve with toast.
SNACK 320 kcal
Yogurt, berries & almonds
200 g Greek yogurt, plain, nonfat
100 g Blueberries, raw
25 g Almonds
Use plain nonfat Greek yogurt for this reference. A flavoured or full-fat version needs its own label values.
These sample menus calculate energy and macros, not complete micronutrient coverage. They contain common allergens, including wheat, soy, nuts, peanuts, milk and eggs depending on the pattern. Vegan diets need reliable vitamin B12 and attention to fortified foods and other nutrients; use the NHS guide below for planning context.