Breakfast / One simple idea
Blueberry & chia oats
Warm oats, juicy blueberries and a spoonful of chia. One pan, one easy start.
About 10 min 1 serving 4 ingredients
≈ 417kcal17 g protein
Make this meal Selfboost / Nutrition
Your next meal, made simple.
One idea to start with. Everyday ingredients, clear portions and a few easy steps.
Breakfast / One simple idea
Strawberry yogurt bowl
Thick yogurt, fresh strawberries and soft oats. Breakfast without a stove.
About 10 min 1 serving 3 ingredients
≈ 356kcal28 g protein
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Breakfast / One simple idea
Banana & peanut toast
Crunchy toast, smooth peanut butter and banana. Three ingredients, ready in minutes.
About 5 min 1 serving 3 ingredients
≈ 470kcal17.7 g protein
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Breakfast / One simple idea
Avocado & egg toast
Creamy avocado and sliced eggs on whole-wheat toast. A simple savoury breakfast.
About 5 min 1 serving 3 ingredients
Uses ready hard-boiled eggs. Allow about 15 minutes if boiling them first.
≈ 443kcal22.7 g protein
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Lunch / One simple idea
Crushed chickpea salad
Chickpeas, crisp cucumber and tomatoes, with bread on the side. No cooking needed.
About 10 min 1 serving 5 ingredients
≈ 507kcal20.9 g protein
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Lunch / One simple idea
Tomato & mozzarella plate
Juicy tomatoes, mozzarella and a little olive oil. Add bread and lunch is ready.
About 10 min 1 serving 4 ingredients
≈ 556kcal32.6 g protein
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Lunch / One simple idea
Lentil & sweetcorn salad
A quick bowl of lentils, sweetcorn and crunchy leaves, with whole-wheat bread.
About 10 min 1 serving 5 ingredients
Uses ready-cooked lentils and sweetcorn.
≈ 466kcal25.9 g protein
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Lunch / One simple idea
Tomato couscous & feta
Fluffy couscous with tomato and crumbled feta. A warm bowl with very little effort.
About 15 min 1 serving 5 ingredients
≈ 472kcal18.4 g protein
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Dinner / One simple idea
Chicken, rice & broccoli
A familiar plate of chicken, rice and broccoli, finished with a little soy sauce.
About 30 min 1 serving 5 ingredients
≈ 500kcal43.1 g protein
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Dinner / One simple idea
Salmon, potatoes & broccoli
Tender salmon with warm potatoes, broccoli and a simple yogurt finish.
About 30 min 1 serving 5 ingredients
Uses already cooked, peeled potatoes.
≈ 603kcal42.4 g protein
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Dinner / One simple idea
Tofu, rice & bean bowl
Golden tofu, colourful peppers, rice and black beans. Everything in one bowl.
About 20 min 1 serving 8 ingredients
Uses ready-cooked rice and black beans.
≈ 619kcal39.8 g protein
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Dinner / One simple idea
Tomato & spinach pasta
Whole-wheat pasta, softened tomatoes and spinach, with a little crumbled feta.
About 20 min 1 serving 5 ingredients
≈ 479kcal20 g protein
Make this meal A starting point for your next meal. Choose what suits your appetite.
A little variety
12 recipes. Less deciding.
Four breakfasts, four lunches, four dinners.
All with a ready portion for one.
Breakfast / About 10 min
Blueberry & chia oats
≈ 417 kcal 17 g protein
Breakfast / About 10 min
Strawberry yogurt bowl
≈ 356 kcal 28 g protein
Breakfast / About 5 min
Banana & peanut toast
≈ 470 kcal 17.7 g protein
Breakfast / About 5 min
Avocado & egg toast
≈ 443 kcal 22.7 g protein
Lunch / About 10 min
Crushed chickpea salad
≈ 507 kcal 20.9 g protein
Lunch / About 10 min
Tomato & mozzarella plate
≈ 556 kcal 32.6 g protein
Lunch / About 10 min
Lentil & sweetcorn salad
≈ 466 kcal 25.9 g protein
Lunch / About 15 min
Tomato couscous & feta
≈ 472 kcal 18.4 g protein
Dinner / About 30 min
Chicken, rice & broccoli
≈ 500 kcal 43.1 g protein
Dinner / About 30 min
Salmon, potatoes & broccoli
≈ 603 kcal 42.4 g protein
Dinner / About 20 min
Tofu, rice & bean bowl
≈ 619 kcal 39.8 g protein
Dinner / About 20 min
Tomato & spinach pasta
≈ 479 kcal 20 g protein
About these recipes and nutrition estimates
These are simple Selfboost recipe ideas, with one example serving each. Your appetite and energy needs can be different. A varied diet matters across the day and week; every meal does not need to contain every food group.
Calories and nutrients are calculated from the listed ingredient weights using the Food Library’s representative USDA records. Raw, dry, cooked and drained weights are marked separately. All listed oil is included. Optional seasonings and garnishes are excluded. Brands, cooking losses and portion sizes change the result; use a product’s label for its specific values.
Preparation times are estimates and include any ready-cooked ingredients noted in the recipe. Photographs are serving inspiration; follow the ingredient list for the recipe and portion.
- Food Library data notes — USDA food composition and its limits.
- NHS Eatwell Guide — variety and balance across meals.
- FoodSafety.gov cooking temperatures — chicken, fish and eggs.
- Food Standards Agency food safety guidance — handling and reheating rice.
Sources reviewed 8 October 2026. Recipe combinations and serving sizes are Selfboost’s editorial choices, not a prescribed meal plan or an endorsement by these organisations.
Everyday food. A little more understanding.
General nutrition information and estimates, not individual medical advice.