LAVIE eBook · around 1,800 kcal a day

The Insulin Sensitivity & Fertility Plan

A practical fertility nutrition plan for women with insulin resistance who want easy, balanced meals they can actually cook, enjoy and stick to while trying to conceive.

4
days planned
16
recipes
~1,800
kcal a day
Jump to the 4-day planStart reading
Bowl of leaves, raspberries, avocado and quinoa on a linen cloth

Inside

Theory, recipes & a full shopping list

Contents

Everything inside

Part one — the theory

Part two — the 4-day plan

Part one

Insulin Resistance, Nutrition & Fertility

Why insulin sensitivity matters

If you have insulin resistance and you are trying to conceive, food can quickly start to feel complicated. You may have been told to avoid carbohydrates, lose weight, control blood sugar or follow a long list of rules.

This plan takes a simpler approach: balanced, satisfying meals designed to support metabolic health while providing balanced nutrition during the preconception period.

Practical tips

  • Start with one meal a day. Breakfast can be an easy place to begin because a balanced morning meal may help support steadier energy and appetite.

What insulin sensitivity actually means

Insulin is a hormone made by your pancreas. Its main job is to move glucose out of your blood and into your cells, where it is used for energy or stored for later.

When cells respond well to insulin, glucose can be taken up efficiently and the body generally needs less insulin to help regulate blood glucose.

Insulin resistance is the opposite: cells respond less readily, so the body produces more insulin to achieve the same effect. Over time this can be associated with raised insulin levels and, for some people, changes in cycle regularity.

When it may be worth discussing metabolic health with your healthcare professional

These signs are non-specific and can have many different causes.

  • Strong sugar or carbohydrate cravings
  • An energy dip a couple of hours after eating
  • Changes in waist circumference or body composition
  • Irregular menstrual cycles
  • Skin changes such as acne or dark patches on the neck or underarms
  • Unexplained fatigue

Body size or shape alone cannot determine insulin sensitivity.

Symptoms alone cannot diagnose insulin resistance. If you have concerns, speak with your healthcare professional, who may recommend tests such as fasting glucose, HbA1c or an oral glucose tolerance test depending on your individual situation.

Five foundations for metabolic health while trying to conceive

When you are managing insulin resistance while trying to conceive, the goal is not a perfect diet. It is a pattern of eating and living that supports metabolic health, provides adequate nourishment and is realistic enough to maintain.

  • 1. Build balanced meals. Pair carbohydrates with protein and unsaturated fats from foods such as nuts, seeds, olive oil, avocado and fish, choose high-fibre foods such as vegetables, pulses and wholegrains, and keep ultra-processed snacks and sugary drinks occasional. You do not need to give up carbohydrates – focus on quality and balance.
  • 2. Include regular movement. Active muscles use glucose, and even a short walk after a meal can be a useful option. Both aerobic and resistance exercise can be useful; choose forms of movement you can maintain consistently.
  • 3. Protect your sleep. Regular, sufficient sleep supports metabolic health and glucose regulation. Aim for sufficient, regular sleep; for many adults this falls within the 7–9 hour range. Keep a regular bedtime and dim the screens before bed.
  • 4. Manage stress. Chronic stress can influence sleep, appetite, health behaviours and metabolic regulation, so stress-management strategies can be a useful part of an overall healthy lifestyle. Breathing, journalling, yoga or a daily walk outdoors all count.
  • 5. Personalise where needed. Individual nutritional needs can vary, particularly during preconception. If you are considering supplements, discuss them with your healthcare professional based on your diet, medical history and any relevant blood results. Preconception note: women trying to conceive are generally advised to take 400 micrograms of folic acid daily, ideally before conception and during the first 12 weeks of pregnancy. Some people may need a higher prescribed dose depending on their medical history, so check with your healthcare professional if this applies to you.

Practical tips

  • A 10–20 minute walk after a meal is a simple way to support post-meal glucose management.
  • Meal order can affect the post-meal glucose response in some people, but the overall quality and balance of the meal matter more.
  • If fruit on its own leaves you hungry or low in energy, try pairing it with yoghurt, nuts or seeds.
  • Repeating a reliable breakfast on busy days can make balanced eating easier.

How to use this plan

The meals in this plan are built around the same principles used throughout this guide: fibre-rich carbohydrates paired with protein and unsaturated fats, plenty of whole foods, and practical meals that do not require you to eliminate carbohydrates or follow a restrictive fertility diet.

  • Repeat the four days in a loop, or swap whole meals between days of the same type.
  • The four-meal structure is provided as a practical example. Adjust meal timing to your routine, appetite and individual needs rather than feeling you have to follow a fixed schedule.
  • Cook once, eat twice: several recipes are written to be batch friendly.
  • Use the suggested swaps or adjust ingredients if particular foods do not suit your digestion, preferences or dietary needs.
  • Drink water regularly throughout the day.

This plan is designed as a practical example of balanced eating, not as a treatment programme for insulin resistance, prediabetes or diabetes.

Energy needs vary between individuals. The 1,800 kcal format is one practical example and may not match your personal requirements.

If you are trying to conceive, choose fish in line with your local preconception and pregnancy food-safety guidance, particularly regarding mercury and ready-to-eat or smoked fish.

This plan is general nutritional guidance, not medical advice. If you are being treated for PCOS or any fertility condition, adapt it with your own clinician. If you have diabetes, prediabetes, use glucose-lowering medication or have experienced hypoglycaemia, do not use this plan as a substitute for an individual nutrition plan or medical advice.

This plan is intended for general preconception nutrition support and is not an individualised diet for managing diagnosed diabetes or pregnancy-related glucose disorders.

Part two

The four-day plan

Four balanced days of roughly 1,800 kcal, designed for women managing insulin resistance while trying to conceive.

Balanced carbohydrates, protein, fibre and unsaturated fats are built into every day — without complicated rules or restrictive meal planning. Tap any day in the contents to jump straight to it.

Why these meals work in real life

  • Balanced — carbohydrates are paired with protein, fibre and fats from foods such as nuts, seeds, olive oil, avocado and fish.
  • Practical — familiar ingredients and straightforward preparation.
  • Flexible — meals can be swapped, repeated and mixed across days.
  • Preconception-friendly — designed around balanced, varied meals without unnecessary restriction.

Day 1

Contents

Breakfast

Pesto & Vegetable Omelette

Calories: 416 kcal

Pesto & Vegetable Omelette

Ingredients

  • Eggs – 2
  • Wholegrain rye bread – 2 slices (80 g)
  • Courgette – 1/2 small (80 g)
  • 2 tsp soya drink (10 ml)
  • Rapeseed oil – 1/2 tbsp (5 ml)
  • Red pepper – 1/4 large (40 g)
  • Parsley – 1 small handful (12 g)
  • Black pepper – 1 pinch (1 g)
  • Salt – 1 pinch (1 g)
  • Green pesto – 1/2 tbsp (10 g)

Instructions

  1. 1Finely dice the vegetables.
  2. 2Heat a pan, add the rapeseed oil and fry the vegetables for 3–4 minutes.
  3. 3Whisk the eggs with the soya drink and pesto, then season with salt and pepper.
  4. 4Pour the egg mixture over the vegetables and cook over a low heat, covered, until set.
  5. 5Serve with the bread and fresh parsley.

TipPrep the vegetables the evening before for a quicker breakfast the next morning.

Snack

Raspberry, Avocado & Flaxseed Smoothie

Calories: 471 kcal

Raspberry, Avocado & Flaxseed Smoothie

Ingredients

  • Avocado – 1/4 (35 g)
  • Pomegranate granola – 5 tbsp (30 g)
  • Kefir, 2% fat – 240 ml
  • Raspberries – 100 g
  • Peanut butter, no salt or sugar – 1/2 tbsp (10 g)
  • Flaxseed – 1 tbsp (10 g)

Instructions

  1. 1Put all the ingredients except the granola into a blender.
  2. 2Blend for 30–60 seconds until smooth.
  3. 3Add a few tablespoons of water if needed, then pour into a glass or bowl and scatter over the granola.

TipKeep the granola as a topping for extra texture and crunch.

Lunch

Braised Chicken with Quinoa & Vegetables

Calories: 535 kcal

Braised Chicken with Quinoa & Vegetables

Ingredients

  • Skinless chicken breast – 1 small (100 g)
  • Broccoli – 1/4 small head (100 g)
  • Onion – 1 small (30 g)
  • Granulated garlic – 2/3 tsp (2 g)
  • Carrots – 2 medium (90 g)
  • Rapeseed oil – 1/2 tbsp (5 ml)
  • Ground turmeric – 1/4 tsp (1 g)
  • Black pepper – 1 pinch (1 g)
  • Dried thyme – 1 tsp (3 g)
  • Salt – 1 pinch (1 g)
  • 3 tbsp quinoa (40 g), dry
  • Chickpeas, cooked – 4 tbsp (60 g)
  • Pumpkin seeds – 1 tbsp (10 g)

Instructions

  1. 1Rinse the quinoa in a sieve and cook in twice its volume of water for about 15 minutes.
  2. 2Chop the vegetables. Steam the broccoli or cook it in a little water.
  3. 3Fry the onion in the rapeseed oil, add the diced chicken, spices and carrot. Braise, covered, for 10–15 minutes.
  4. 4Serve with the quinoa and broccoli.
  5. 5Stir the chickpeas through the braised vegetables to warm and scatter the pumpkin seeds over before serving.

TipCook a double portion of quinoa and chill the rest for another meal — it keeps well and saves prep time.

Dinner

Mexican Bowl

Calories: 370 kcal

Mexican Bowl

Ingredients

  • Avocado – 1/2 (70 g)
  • Red onion – 1/8 small (10 g)
  • Garlic – 1 clove (5 g)
  • Cooked red kidney beans – 80 g, preferably home-cooked or from a glass jar
  • Mango – 1/2 small (80 g)
  • Cucumber – 1/2 medium (90 g)
  • Red pepper – 1 large (230 g)
  • Iceberg lettuce – 1/4 head (100 g)
  • Salt – 1 pinch (1 g)
  • Lemon juice – 3 ml (approx. 1/2 tsp)
  • Chilli flakes – 1 pinch (1 g)

Instructions

  1. 1Dice the pepper and cucumber. Finely dice the red onion.
  2. 2Mash the avocado and mix with the red onion, crushed garlic, lemon juice, salt and spices to make a guacamole.
  3. 3Arrange the lettuce, vegetables, beans and guacamole side by side in a large bowl.

TipIf using jarred beans, drain and rinse them well before adding to the bowl.

Day 2

Contents

Breakfast

Feta, Spinach & Cherry Tomato Bake

Calories: 462 kcal

Feta, Spinach & Cherry Tomato Bake

Ingredients

  • Eggs – 2
  • Onion – 1 small (30 g)
  • Wholegrain rye bread – 2 slices (80 g)
  • Granulated garlic – 1/3 tsp (1 g)
  • 1 tbsp + 1 tsp soya drink (20 ml)
  • Rapeseed oil – 1/2 tbsp (5 ml)
  • Cherry tomatoes – 5 (100 g)
  • Dried oregano – 1 tsp (3 g)
  • Black pepper – 1 pinch (1 g)
  • Feta cheese – 30 g
  • Spinach – 2 handfuls (50 g)

Instructions

  1. 1Heat the oven to 180°C.
  2. 2Chop the onion and fry in the rapeseed oil, add the spinach and cook for 2–3 minutes.
  3. 3Whisk the eggs with the soya drink, add the spices and crumbled feta.
  4. 4Halve the cherry tomatoes.
  5. 5Put the spinach into a small ovenproof dish, pour over the egg mixture and top with the tomatoes.
  6. 6Bake for about 20 minutes until set. Serve slightly cooled.
  7. 7Serve with the rye bread.

TipBake two portions at once – the second one reheats perfectly and saves you a rushed breakfast.

Snack

Creamy Apple, Walnut & Vanilla Porridge

Calories: 434 kcal

Creamy Apple, Walnut & Vanilla Porridge

Ingredients

  • Walnuts – 10 g (about 3 halves)
  • Vanilla extract – 1/2 tsp (2 ml)
  • Apple – 1/2 (90 g)
  • Peanut butter, no salt or sugar – 1/2 tbsp (10 g)
  • Soya drink – 200 ml
  • 4 tbsp rolled oats (40 g), dry
  • Ground cinnamon – 1/2 tsp (2 g)

Instructions

  1. 1Pour the soya drink into a small pan and add the oats. Cook over a low heat for about 5 minutes.
  2. 2Add the finely chopped apple and cook for another 5 minutes until soft.
  3. 3Stir in the cinnamon and vanilla.
  4. 4Transfer to a bowl and top with the walnuts and a spoonful of peanut butter.

TipChoose rolled oats over instant ones – the coarser flake keeps a better texture and does not turn pasty.

Lunch

Vegetable & Red Lentil Curry with Rice

Calories: 503 kcal

Vegetable & Red Lentil Curry with Rice

Ingredients

  • 3 tbsp red lentils (50 g), dry
  • Onion – 1 small (30 g)
  • Carrot – 1 medium (45 g)
  • 4 tbsp + 2 tsp coconut milk (70 ml)
  • Rapeseed oil – 2 ml (approx. 1/2 tsp)
  • Red pepper – 1/2 medium (60 g)
  • Tomato passata – 1 tbsp (15 g)
  • Curry powder – 2/3 tsp (2 g)
  • Ground ginger – 1/3 tsp (1 g)
  • Ground turmeric – 1/4 tsp (1 g)
  • Black pepper – 1 pinch (1 g)
  • 3 tbsp wholegrain rice (50 g), dry

Instructions

  1. 1Rinse the lentils and cook according to the packet instructions (about 15 minutes).
  2. 2Soften the onion in the rapeseed oil, then add the curry powder, turmeric, ginger and black pepper.
  3. 3Add the diced vegetables and fry for a few minutes.
  4. 4Pour in the coconut milk and passata and simmer for about 10 minutes.
  5. 5Stir in the cooked lentils and warm through.
  6. 6Cook the rice separately and serve alongside the curry.

TipBlack pepper and turmeric work beautifully together here for warmth and flavour.

Dinner

Sardine, Avocado & Sauerkraut Salad

Calories: 460 kcal

Sardine, Avocado & Sauerkraut Salad

Ingredients

  • Avocado – 1/4 (35 g)
  • Sauerkraut – 60 g
  • Cucumber – 1/3 medium (60 g)
  • Olive oil – 1/2 tsp (2.5 ml)
  • Sunflower seeds – 1 tsp (5 g)
  • Sardines in a glass jar – 1/2 small jar (75 g), drained
  • Lemon juice – 3 ml (approx. 1/2 tsp)
  • Mixed salad leaves – 2 handfuls (50 g)
  • Wholegrain rye bread – 1 slice (40 g)
  • Hummus – 1 tbsp (20 g)

Instructions

  1. 1Slice the cucumber into half moons and dice the avocado.
  2. 2In a bowl, combine the salad leaves, sauerkraut, sardines and vegetables.
  3. 3Drizzle with the olive oil and lemon juice and scatter over the seeds.
  4. 4Serve with the rye bread spread with hummus.

TipSauerkraut adds fermented vegetables, acidity and plenty of flavour to the meal.

Day 3

Contents

Breakfast

Quinoa Mini Pizzas

Calories: 435 kcal

Quinoa Mini Pizzas

Ingredients

  • Egg – 1
  • Red pepper – 1 small (100 g)
  • Tomato – 1/2 (85 g)
  • Dried basil – 1 tsp (1 g)
  • Dried oregano – 1/3 tsp (1 g)
  • Salt – 1 pinch (1 g)
  • 5 tbsp quinoa (70 g), dry
  • Soft goat's cheese – 45 g

Instructions

  1. 1Cook the quinoa in lightly salted water according to the packet. Drain and leave to cool.
  2. 2Mix the quinoa with the egg and half of the goat's cheese. Season with salt and oregano. Shape 2–3 small rounds on baking paper and bake at 190°C for 15 minutes.
  3. 3Spread the remaining goat's cheese over the bases and top with the sliced pepper and tomato.
  4. 4Return to the oven for 10 minutes until the vegetables soften. Finish with dried basil.

TipMake the bases the evening before – they keep in the fridge for two days.

Snack

Millet Smoothie Bowl with Berries & Almonds

Calories: 418 kcal

Millet Smoothie Bowl with Berries & Almonds

Ingredients

  • Blueberries – 2 handfuls (100 g)
  • 4 tbsp millet (60 g), dry
  • Peanut butter, no salt or sugar – 1 tsp (5 g)
  • Flaked almonds – 1 tbsp (5 g)
  • Soya drink – 100 ml
  • Ground cinnamon – 1/2 tsp (2 g)
  • 3 tbsp natural skyr (50 g)

Instructions

  1. 1Cook the millet in advance (or use leftovers from lunch).
  2. 2Blend the millet, skyr, soya drink, berries, nut butter and cinnamon until smooth.
  3. 3Spoon into a bowl and top with the flaked almonds and blueberries.

TipCinnamon adds natural sweetness and warmth without added sugar.

Lunch

Baked Cod with Sweet Potato & Rocket Salad

Calories: 375 kcal

Baked Cod with Sweet Potato & Rocket Salad

Ingredients

  • Skinless cod fillet – 1 medium (100 g)
  • Sweet potato – 1 small (120 g)
  • Rocket – 2 handfuls (40 g)
  • Cucumber – 1/3 medium (60 g)
  • Red pepper – 1/2 medium (70 g)
  • Olive oil – 1 tbsp (10 ml)
  • Sunflower seeds – 1 tbsp (10 g)
  • Granulated garlic – 1/3 tsp (1 g)
  • Dried thyme – 1/3 tsp (1 g)
  • Black pepper – 1 pinch (1 g)
  • Salt – 1 pinch (1 g)
  • Lemon juice – 3 ml (approx. 1/2 tsp)

Instructions

  1. 1Peel the sweet potato and cut into thin half moons, drizzle with a little olive oil and bake at 200°C for about 25 minutes.
  2. 2Season the cod, place on baking paper and bake alongside the sweet potato for about 12–15 minutes, until just cooked through and opaque.
  3. 3Meanwhile make a salad of rocket, cucumber, pepper and seeds, dressed with lemon juice and a little olive oil.
  4. 4Serve the cod with the sweet potato and salad.

TipCod cooks quickly, so check it after 12 minutes — it is ready when the flesh flakes easily.

Dinner

Tofu Bowl with Vegetables & Creamy Dressing

Calories: 567 kcal

Tofu Bowl with Vegetables & Creamy Dressing

Ingredients

  • Natural tofu – 90 g
  • Ground turmeric – 1/4 tsp (1 g)
  • Granulated garlic – 1/3 tsp (1 g)
  • Courgette – 1/2 medium (100 g)
  • Carrots – 2 medium (90 g)
  • Chinese cabbage – 1 large leaf (50 g)
  • 2 tsp natural yoghurt, 2% fat (10 g)
  • Mustard – 1/2 tsp (5 g)
  • Olive oil – 1/2 tbsp (5 ml)
  • Sesame seeds – 1 tsp (5 g)
  • Lemon juice – 3 ml (approx. 1/2 tsp)
  • Black pepper – 1 pinch (1 g)
  • Salt – 1 pinch (1 g)
  • Brown rice, cooked – 7 tbsp (120 g)
  • Walnuts – 20 g (about 5 halves)

Instructions

  1. 1Dice the tofu, season with pepper, turmeric and garlic and fry in a dry pan on each side for about 8 minutes.
  2. 2Cut the vegetables into strips or grate them. Lightly blanch them or leave them raw.
  3. 3Make the dressing: mix the yoghurt, mustard, lemon juice, olive oil and seasoning.
  4. 4Arrange everything in a bowl, pour over the dressing and scatter with sesame seeds.
  5. 5Add the warm brown rice to the bowl and scatter over the chopped walnuts.

TipPress the tofu in a clean tea towel before frying – less water means a much better crust.

Day 4

Contents

Breakfast

Chickpea, Courgette & Dill Fritters

Calories: 470 kcal

Chickpea, Courgette & Dill Fritters

Ingredients

  • Egg – 1
  • Courgette – 1/2 medium (100 g)
  • Granulated garlic – 2/3 tsp (2 g)
  • Dill – 2 tsp (8 g)
  • Rapeseed oil – 1/2 tbsp (5 ml)
  • Ground turmeric – 1/4 tsp (1 g)
  • Black pepper – 1 pinch (1 g)
  • Salt – 1 pinch (1 g)
  • 5 tbsp chickpea flour (60 g), dry
  • Water – 80 ml
  • Almonds – 1 small handful (15 g)

Instructions

  1. 1Coarsely grate the courgette, salt it, leave for 5 minutes and squeeze out the excess water.
  2. 2In a bowl, mix the flour with the egg, water, courgette, dill and seasoning.
  3. 3The batter should have the consistency of thick cream – add a little more flour if it is too loose.
  4. 4Heat the rapeseed oil in a pan and fry the fritters for 2–3 minutes on each side until golden.
  5. 5Serve the fritters with the almonds alongside.

TipMix the dry ingredients the evening before and prepare the remaining ingredients ahead for a quicker breakfast.

Snack

Coconut Rice Pudding with Baked Apple & Walnuts

Calories: 419 kcal

Coconut Rice Pudding with Baked Apple & Walnuts

Ingredients

  • Walnuts – 10 g (about 3 halves)
  • Apple – 1 (180 g)
  • Ground cinnamon – 1/2 tsp (2 g)
  • 3 tbsp jasmine rice (50 g), dry
  • 4 tbsp unsweetened coconut drink (60 ml)
  • Water – as needed for cooking
  • Natural yoghurt, 2% fat – 8 tbsp (120 g)

Instructions

  1. 1Cut the apple into eighths, sprinkle with cinnamon, place on a tray and bake at 180°C for 20 minutes.
  2. 2Cook the rice with the coconut drink and enough water according to the packet instructions, stirring towards the end until creamy.
  3. 3Spoon into a bowl, add the baked apple and scatter over the walnuts.
  4. 4Stir the yoghurt through the rice pudding before adding the apple.

TipLeave the skin on if you enjoy it — it adds extra fibre and plant compounds.

Lunch

Buckwheat Salad with Roasted Beetroot & Goat's Cheese

Calories: 459 kcal

Buckwheat Salad with Roasted Beetroot & Goat's Cheese

Ingredients

  • Buckwheat, cooked – 120 g
  • Beetroot – 1 medium (105 g)
  • Pasteurised goat's cheese – 30 g
  • Rocket – 2 handfuls (40 g)
  • Walnuts – 10 g (about 3 halves)
  • Olive oil – 1/2 tbsp (5 ml)
  • Lemon juice – 3 ml (approx. 1/2 tsp)
  • Dried marjoram – 2/3 tsp (2 g)
  • Black pepper – 1 pinch (1 g)
  • Salt – 1 pinch (1 g)
  • Avocado – 1/4 (35 g)

Instructions

  1. 1Cook the buckwheat according to the packet instructions.
  2. 2Roast the beetroot wrapped in foil at 180°C for about 45 minutes, or use pre-cooked beetroot.
  3. 3Slice the beetroot and pasteurised goat's cheese and mix with the buckwheat, rocket and chopped walnuts.
  4. 4Drizzle with olive oil and lemon juice and season with salt, pepper and marjoram.
  5. 5Slice the avocado over the finished salad.

TipCook the buckwheat ahead and keep it chilled — it works well in this salad and makes assembly faster.

Dinner

Mackerel, Egg & Pickled Cucumber Sandwiches

Calories: 464 kcal

Mackerel, Egg & Pickled Cucumber Sandwiches

Ingredients

  • Egg – 1
  • Chives – 1 tbsp (5 g)
  • Wholegrain rye bread – 2 slices (80 g)
  • 2 tsp natural yoghurt, 2% fat (10 g)
  • Cooked mackerel fillet – 50 g
  • Cream cheese – 3 tbsp (60 g)
  • Pickled cucumber – 1 medium (60 g)

Instructions

  1. 1Hard boil the egg (8–10 minutes from boiling), peel and finely dice.
  2. 2Finely chop the pickled cucumber.
  3. 3Flake the cooked mackerel with a fork, removing any bones, then add the egg, cucumber, cream cheese, yoghurt and chives.
  4. 4Mix into a smooth paste and serve on the bread.

TipMake a double batch of the paste – it keeps in the fridge for two days and makes a fast lunch.

Part three

Shopping list

Everything you need for all four days, grouped by aisle.

Download printable PDF

Grains

  • Wholegrain rye bread — 7 slices (about 280 g)
  • Pomegranate granola — 1 small pack (you will use about 30 g)
  • Buckwheat — 1 small pack (you will use about 120 g, cooked)
  • Millet — 1 small pack (you will use 60 g, dry)
  • Quinoa — 1 small pack (you will use 110 g, dry)
  • Rolled oats — 1 small pack (you will use 40 g, dry)
  • Jasmine rice — 1 small pack (you will use 50 g, dry)
  • Wholegrain rice — 1 small pack (you will use 50 g, dry)
  • Brown rice — 1 small pack (you will use about 40 g dry / 120 g cooked)
  • Chickpea flour — 1 small pack (you will use 60 g)

Vegetables

  • Sweet potato — 1 small
  • Broccoli — 1 small head (you will use about 100 g)
  • Beetroot — 1 medium
  • Onions — 3 small
  • Red onion — 1 small
  • Courgettes — 1–2 medium
  • Garlic — 1 bulb
  • Cooked red kidney beans — 1 small glass jar or home-cooked (you will use about 80 g)
  • Cooked chickpeas — 1 small glass jar or home-cooked (you will use about 60 g)
  • Sauerkraut — 1 small jar (you will use about 60 g)
  • Chinese cabbage — 1 small head (you will use a couple of leaves)
  • Dill — 1 small bunch
  • Carrots — about 5
  • Mixed salad leaves — 1 small bag (about 50 g)
  • Cucumbers — 1–2 medium
  • Pickled cucumbers — 1 small jar
  • Red peppers — 3
  • Parsley — 1 small bunch
  • Tomato — 1
  • Cherry tomatoes — 1 small punnet
  • Tomato passata — 1 small carton (you will use about 15 g)
  • Rocket — 1 bag (about 80 g)
  • Iceberg lettuce — 1
  • Red lentils — 1 small pack (you will use 50 g, dry)
  • Chives — 1 small bunch
  • Spinach — 1 small bag (about 50 g)

Dairy

  • Natural skyr — 1 small pot (you will use about 50 g)
  • Natural yoghurt, 2% fat — 1 small pot (you will use about 140 g)
  • Kefir, 2% fat — 1 small bottle (you will use about 240 ml)
  • Soft goat's cheese — 1 small tub (you will use about 45 g)
  • Pasteurised goat's cheese — 1 small pack (you will use about 30 g)
  • Cream cheese — 1 small tub (you will use about 60 g)
  • Feta cheese — 1 small block (you will use about 30 g)

Meat & Eggs

  • Eggs — 7
  • Skinless chicken breast — 1 small (about 100 g)

Fish & Seafood

  • Skinless cod fillet — 1 medium (about 100 g)
  • Cooked mackerel fillet — about 50 g
  • Sardines — 1 small glass jar (you will use about 75 g drained)

Fruit, Nuts & Seeds

  • Avocados — 2
  • Blueberries — 1 punnet (about 100 g)
  • Apples — 2
  • Raspberries — 1 punnet (about 100 g)
  • Mango — 1 small
  • Flaked almonds — 1 small pack
  • Almonds — 1 small pack
  • Sunflower seeds — 1 small pack
  • Pumpkin seeds — 1 small pack
  • Walnuts — 1 small pack
  • Sesame seeds — 1 small pack
  • Flaxseed — 1 small pack

Plant-Based Products

  • Peanut butter, no salt or sugar — 1 small jar (you will use about 25 g)
  • Hummus — 1 small tub (you will use about 20 g)
  • Coconut milk — 1 small carton or glass jar (you will use about 70 ml)
  • Unsweetened coconut drink — 1 small carton (you will use about 60 ml)
  • Soya drink — 1 carton (you will use about 330 ml)
  • Natural tofu — 1 pack (you will use about 90 g)

Pantry check

  • Olive oil
  • Rapeseed oil
  • Salt
  • Black pepper
  • Ground cinnamon
  • Ground turmeric
  • Dried oregano
  • Dried basil
  • Dried thyme
  • Dried marjoram
  • Curry powder
  • Ground ginger
  • Granulated garlic
  • Chilli flakes
  • Mustard
  • Vanilla extract
  • Green pesto
  • Lemon juice

Part four

Simple habits that make balanced eating easier

Start small, stay consistent

The goal is not seven perfect days. It is a handful of habits that still work long after the meal plan ends.

Begin with one or two small changes – a balanced breakfast, or a 10-minute walk after dinner. Small, consistent actions build momentum and support metabolic health over time.

Meal planning made simple

Spend 15 minutes each weekend planning the week: a breakfast, a snack, a lunch and a dinner you can rely on. The fewer decisions you leave to a hungry evening, the easier consistency becomes.

Meal prep strategy

Set aside 60–90 minutes before starting the plan to prepare key ingredients. With these ready, many meals come together in a few minutes.

  • Cooked quinoa and rice
  • Roasted sweet potatoes and vegetables
  • Boiled eggs
  • Washed salad greens
  • Prepared vegetables for snacks and salads

Part five

Your success toolkit

A simple set of practical tools to make balanced eating easier to follow in everyday life — especially on busy, tired or unplanned days.

Set up your kitchen

When useful staples are visible and easy to reach, balanced meals become the simpler option.

  • I placed fruit where I can easily see it.
  • I prepared washed vegetables and placed them at eye level in my fridge.
  • I keep nuts, seeds and olive oil close to where I prepare meals.
  • I prepared at least one balanced meal in advance.

Attach new habits to existing routines

Attaching a new habit to an existing routine makes it easier to remember.

  • After my morning drink, I have one large glass of water.
  • After preparing breakfast, I add one nutrient-dense ingredient.
  • After dinner, I prepare part of tomorrow's breakfast.

Reduce the effort

The two-minute rule — the goal is not the perfect meal, only to begin. Today I completed at least one small action:

  • Washed vegetables.
  • Prepared a balanced snack.
  • Cooked quinoa, rice or another wholegrain.
  • Blended a smoothie.
  • Prepared tomorrow's meal ingredients.
  • Filled my water bottle.

Everyday staples for easier balanced meals

A few reliable staples make balanced meals easier on hungry, busy or tired days.

  • Frozen berries
  • Frozen vegetables
  • Chickpeas
  • Lentils
  • Eggs
  • Quinoa
  • Pumpkin seeds
  • Flaxseed
  • Olive oil
  • Herbal tea

Build consistency, not perfection

A useful daily prompt:

  • I chose one balanced meal today.
  • I prepared something that will make tomorrow easier.
  • I returned to my routine after an unplanned meal.
  • I chose balanced meals that support my overall health.

Return, don't restart

Nobody follows a plan exactly. A single off-plan meal does not undo your progress — the habit that matters is returning to your routine at the next meal.

  • I return to my next balanced meal.
  • I continue tomorrow.
  • An occasional off-plan meal does not derail my progress.

Weekly reflection

A few minutes of reflection at the end of the week can help you notice what is working and what could be made easier.

  • What worked well this week?
  • What made balanced eating easier?
  • What would make next week easier?

Part six

90 ready-made meal combinations

Less planning. No calculating. No wondering what goes with what. Your 16 meals — 4 breakfasts, 4 snacks, 4 lunches and 4 dinners — are already mixed into 90 ready-made combinations. Pick a day and follow it, or move to another combination whenever you feel like a change.

The original 4-day plan provides approximately 1,800 kcal per day. Because meals can be mixed and matched, daily energy intake will naturally vary between combinations.

Day 1

Breakfast
Pesto & Vegetable Omelette
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mexican Bowl

Day 2

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 3

Breakfast
Quinoa Mini Pizzas
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 4

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 5

Breakfast
Pesto & Vegetable Omelette
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 6

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mexican Bowl

Day 7

Breakfast
Quinoa Mini Pizzas
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 8

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 9

Breakfast
Pesto & Vegetable Omelette
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 10

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mexican Bowl

Day 11

Breakfast
Quinoa Mini Pizzas
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 12

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 13

Breakfast
Pesto & Vegetable Omelette
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 14

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 15

Breakfast
Quinoa Mini Pizzas
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 16

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mexican Bowl

Day 17

Breakfast
Pesto & Vegetable Omelette
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 18

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 19

Breakfast
Quinoa Mini Pizzas
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mexican Bowl

Day 20

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 21

Breakfast
Pesto & Vegetable Omelette
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 22

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 23

Breakfast
Quinoa Mini Pizzas
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 24

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mexican Bowl

Day 25

Breakfast
Pesto & Vegetable Omelette
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 26

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 27

Breakfast
Quinoa Mini Pizzas
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 28

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mexican Bowl

Day 29

Breakfast
Pesto & Vegetable Omelette
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 30

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 31

Breakfast
Quinoa Mini Pizzas
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mexican Bowl

Day 32

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 33

Breakfast
Pesto & Vegetable Omelette
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 34

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mexican Bowl

Day 35

Breakfast
Quinoa Mini Pizzas
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 36

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 37

Breakfast
Pesto & Vegetable Omelette
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mexican Bowl

Day 38

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 39

Breakfast
Quinoa Mini Pizzas
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 40

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 41

Breakfast
Pesto & Vegetable Omelette
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mexican Bowl

Day 42

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 43

Breakfast
Quinoa Mini Pizzas
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 44

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 45

Breakfast
Pesto & Vegetable Omelette
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mexican Bowl

Day 46

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 47

Breakfast
Quinoa Mini Pizzas
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 48

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 49

Breakfast
Pesto & Vegetable Omelette
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 50

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 51

Breakfast
Quinoa Mini Pizzas
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 52

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mexican Bowl

Day 53

Breakfast
Pesto & Vegetable Omelette
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mexican Bowl

Day 54

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 55

Breakfast
Quinoa Mini Pizzas
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 56

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 57

Breakfast
Pesto & Vegetable Omelette
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 58

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mexican Bowl

Day 59

Breakfast
Quinoa Mini Pizzas
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 60

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 61

Breakfast
Pesto & Vegetable Omelette
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 62

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 63

Breakfast
Quinoa Mini Pizzas
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mexican Bowl

Day 64

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 65

Breakfast
Pesto & Vegetable Omelette
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 66

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mexican Bowl

Day 67

Breakfast
Quinoa Mini Pizzas
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 68

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 69

Breakfast
Pesto & Vegetable Omelette
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 70

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 71

Breakfast
Quinoa Mini Pizzas
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mexican Bowl

Day 72

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 73

Breakfast
Pesto & Vegetable Omelette
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 74

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 75

Breakfast
Quinoa Mini Pizzas
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mexican Bowl

Day 76

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 77

Breakfast
Pesto & Vegetable Omelette
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 78

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 79

Breakfast
Quinoa Mini Pizzas
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 80

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mexican Bowl

Day 81

Breakfast
Pesto & Vegetable Omelette
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 82

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mexican Bowl

Day 83

Breakfast
Quinoa Mini Pizzas
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 84

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 85

Breakfast
Pesto & Vegetable Omelette
Snack
Creamy Apple, Walnut & Vanilla Porridge
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Tofu Bowl with Vegetables & Creamy Dressing

Day 86

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Braised Chicken with Quinoa & Vegetables
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 87

Breakfast
Quinoa Mini Pizzas
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Vegetable & Red Lentil Curry with Rice
Dinner
Mexican Bowl

Day 88

Breakfast
Chickpea, Courgette & Dill Fritters
Snack
Raspberry, Avocado & Flaxseed Smoothie
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Sardine, Avocado & Sauerkraut Salad

Day 89

Breakfast
Pesto & Vegetable Omelette
Snack
Millet Smoothie Bowl with Berries & Almonds
Lunch
Baked Cod with Sweet Potato & Rocket Salad
Dinner
Mackerel, Egg & Pickled Cucumber Sandwiches

Day 90

Breakfast
Feta, Spinach & Cherry Tomato Bake
Snack
Coconut Rice Pudding with Baked Apple & Walnuts
Lunch
Buckwheat Salad with Roasted Beetroot & Goat's Cheese
Dinner
Mexican Bowl

How to use your 90 meal-combination guide

  • You don't have to follow Days 1–90 in order.
  • Choose any combination that works for you that day.
  • Repeat meals you love, skip combinations you don't fancy, and return to favourites whenever you want.

16 meals. 90 ready-made combinations. Zero meal-planning maths.