Today's meal ideas

200g Greek yogurt (0% or 2%), 1 banana, 30g pumpkin seeds, 1 tsp honey

Assemble in a bowl — no cooking.

3 eggs, 2 slices whole-wheat bread, 1 tomato, 1 tsp butter

Scramble eggs in one pan ~5 min.

200g cottage cheese (5%), 1 apple, 30g almonds

No cooking — plate and eat.

50g oats, 250ml milk, 1 tbsp pumpkin seeds, 1/2 cup berries

Microwave oats with milk 2–3 min, then top.

2 eggs, 1/2 avocado, 2 slices whole-wheat bread, pinch of salt & lemon

Fry eggs 3 min, mash avocado on toast.

150g chicken breast, 1 cup cooked rice, 1 cup mixed veg, 1 tbsp olive oil

One pan: cook chicken, add veg, serve over rice.

1 can tuna (drained), 2 slices bread, tomato & lettuce, 1 tbsp mayo

Mix tuna + mayo, assemble sandwich.

150g shrimp, 1 cup mixed veg, 1 cup noodles, soy sauce, sesame oil

One pan stir-fry ~10 min.

1 bowl lentil soup, 2 slices whole-wheat bread, 30g feta

Ready soup + bread, or quick pot of lentils.

120g chicken, greens, 1/2 avocado, 1 bread roll, vinaigrette

Assemble salad with leftover chicken.

150g salmon, 2 medium potatoes, 1 cup green beans, olive oil

Bake salmon + potatoes at 200°C ~25 min.

80g dry pasta, 120g chicken, tomato sauce, 10g parmesan, side salad

Boil pasta, pan-cook chicken + sauce.

3 eggs, tomato sauce + pepper/onion, 2 slices whole-wheat bread, side salad

Simmer sauce, crack eggs in ~10 min.

150g white fish, 1 sweet potato, broccoli, olive oil, lemon

Bake fish + potato at 200°C ~25 min.

150g chicken thigh, 1 potato, 1.5 cups roasted veg, olive oil

One tray bake at 200°C ~30 min.