1) Shopping list (7 days, 1–2 people)
- Proteins: Greek yogurt, cottage cheese, eggs, poachable fish (cod/salmon), tofu, chicken breast (poach/shred), clear whey.
- Carbs: Oats, rice, potatoes, bananas, berries, rice cakes, wholegrain bread.
- Fats: Olive oil, avocado, nut butter (if tolerated), seeds.
- Hydration: Low-sugar electrolytes, ginger tea, peppermint tea.
2) 2-hour batch prep (example)
- Start rice/potatoes baking; boil eggs (soft/medium).
- Poach fish/chicken in low-salt broth; cool and flake/shred.
- Mix overnight oats (oats + Greek yogurt + berries + whey if tolerated).
- Prep a gentle soup (carrot/ginger or potato/leek) with silken tofu for protein.
- Portion snacks: yogurt cups, rice cakes + cottage cheese, bananas.
3) Sample 3-day menu (repeat/rotate)
- Breakfast: Overnight oats + berries + whey; ginger tea.
- Snack: Cottage cheese + fruit; small electrolyte sip if lightheaded.
- Lunch: Poached fish + rice + steamed veg; small portion.
- Snack: Yogurt + banana; or rice cake + tofu spread.
- Dinner: Soup with silken tofu + soft bread; or shredded chicken + potatoes.
4) Storage & reheat
- Fridge: 3–4 days for cooked proteins/soups.
- Freezer: Portion soups, shredded chicken/fish for weeks 2–3.
- Reheat gently: Low heat to avoid odors/grease; add water/broth to keep moist.
Safety reminders
- Food safety: chill cooked foods quickly; reheat to safe temps.
- Nausea or intolerance: pause that item; retest later if your clinician agrees.
Educational, not medical advice. Follow your clinician.