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STOP FRAILTY / NUTRITION IN PRACTICE MODULE TWO • AT YOUR PACE
MEAL PLANNING A little planning. A calmer week. Build a simple meal plan you can repeat and adapt.
Practical skills Learn · Try · Apply
TRY IT • PUT KNOWLEDGE INTO PRACTICE Plan the next three days Choose three days of meals. Your saved plan can create a starter shopping list.
Day 1 BreakfastChoose a meal Eggs, wholemeal toast and fruit Porridge with milk and berries Yoghurt, oats and banana LunchChoose a meal Bean soup and wholemeal bread Chicken sandwich and salad Hummus wrap and carrots DinnerChoose a meal Chickpea curry, rice and broccoli Fish, potatoes and peas Tofu, noodles and mixed vegetables Day 2 BreakfastChoose a meal Eggs, wholemeal toast and fruit Porridge with milk and berries Yoghurt, oats and banana LunchChoose a meal Bean soup and wholemeal bread Chicken sandwich and salad Hummus wrap and carrots DinnerChoose a meal Chickpea curry, rice and broccoli Fish, potatoes and peas Tofu, noodles and mixed vegetables Day 3 BreakfastChoose a meal Eggs, wholemeal toast and fruit Porridge with milk and berries Yoghurt, oats and banana LunchChoose a meal Bean soup and wholemeal bread Chicken sandwich and salad Hummus wrap and carrots DinnerChoose a meal Chickpea curry, rice and broccoli Fish, potatoes and peas Tofu, noodles and mixed vegetables Examples to adapt, not a prescribed menu. Adjust for preferences, allergies and your healthcare team’s advice.
Meal planning doesn’t need to be complicated. You don’t need strict diets or detailed recipes — just a simple structure you can repeat each day.
💡 Tip: The goal is consistency, not perfection.
Your Daily Structure
A balanced day usually includes 3 meals and optional snacks:
🍳 Breakfast
Start your day with energy and protein
🥪 Lunch
Keep energy levels steady
🍽️ Dinner
Support recovery and nutrition
🍎 Snacks
Optional, useful if appetite is low
How to Build a Balanced Meal
Each meal should include a combination of:
🍞 Carbohydrates
Energy (bread, rice, potatoes)
🥩 Protein
Muscle support (meat, eggs, beans)
🥦 Vegetables
Vitamins and fibre
🫒 Healthy fats
Support body functions
💡 You don’t need all of these perfectly — just aim to include 2–3 elements per meal.
Example Day
Breakfast: Toast + eggs + fruit
Lunch: Chicken sandwich + salad
Dinner: Fish + potatoes + vegetables
Snack: Yoghurt or a handful of nuts
This is just an example — your meals can be simple and still be effective.
If You Have a Low Appetite
Eat smaller meals more often
Choose energy-dense foods (e.g. yoghurt, cheese, nuts)
Don’t skip meals, even if portions are small
⚠️ Eating too little can lead to weight loss and muscle weakness over time. If your appetite stays low or you are losing weight unintentionally, ask your healthcare team for advice.
Key Takeaway
Meal planning doesn’t need to be perfect. A simple, repeatable structure can help you stay consistent and support your health.
ONE SMALL STEP Take it into your day What will you try? Save my step
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