This 7-day plan provides three meals and one optional snack daily for one adult, without calorie counting. It uses affordable staples, two fish meals, plenty of vegetables, and planned leftovers to keep cooking manageable. Assumptions: dairy, wheat, nuts, and eggs are suitable; you have a refrigerator and freezer. Quantities are practical starting portions—adjust to your appetite. Grain, pasta, and lentil weights are dry; canned beans and fish are drained. Preparation times are approximate. 1. Daily plan Recipe letters refer to the ingredient quantities and instructions below. Each scheduled meal is one serving. Make two servings of each lunch/dinner recipe when first preparing it. Day Breakfast Lunch Dinner Optional snack 1 A. Banana yogurt oats — 5 min D. Chickpea, feta & couscous salad — 15 min; save second serving for Day 3 E. Lemon fish with potatoes & broccoli — 15 min active, 35 min total; save second serving for Day 2 1 apple + 15 g walnuts 2 B. Eggs & tomato toast — 10 min E. Leftover lemon fish plate — 10–15 min reheating F. Tomato-lentil stew with bread — 15 min active, 35 min total; save half for Day 3 125 g plain yogurt + 80 g berries 3 C. Apple-cinnamon porridge — 10 min D. Reserved chickpea salad — 3 min assembly F. Leftover lentil stew with bread — 8–10 min reheating 1 apple + 15 g walnuts 4 A. Banana yogurt oats — 5 min G. Tuna & courgette pasta — 20 min; save half for Day 5 H. Spiced chickpea vegetable traybake with couscous — 15 min active, 30 min total; save half for Day 5 125 g plain yogurt + 80 g berries 5 B. Eggs & tomato toast — 10 min G. Leftover tuna pasta — 8–10 min reheating H. Leftover chickpea traybake bowl — 10–15 min reheating 1 apple + 15 g walnuts 6 C. Apple-cinnamon porridge — 10 min I. Potato, spinach & feta frittata plate — 20 min active, 30 min total; save half for Day 7 J. White bean & vegetable skillet with toast — 20 min; save half for Day 7 125 g plain yogurt + 80 g berries 7 A. Banana yogurt oats — 5 min I. Leftover frittata plate — 10–15 min reheating J. Leftover white bean skillet with toast — 8–10 min reheating 1 apple + 15 g walnuts 2. Recipes and ingredient quantities Breakfast quantities make one serving. Lunch/dinner quantities are listed per serving: double all ingredients to make the two planned portions. Divide cooked batches evenly before eating. A. Banana yogurt oats Ingredients: 50 g rolled oats, 170 g plain yogurt, 1 banana, 15 g walnuts, water as needed. Mix oats and yogurt, adding a little water to soften the mixture. Top with sliced banana and walnuts. Eat immediately or refrigerate overnight. Portion: one bowl.