Selfboost / Nutrition

Your next meal, made simple.

One idea to start with. Everyday ingredients, clear portions and a few easy steps.

Creamy oats with chia seeds and blueberries in a simple ceramic bowl

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

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.

Creamy oats with chia seeds and blueberries in a simple ceramic bowl

Breakfast / About 10 min

Blueberry & chia oats

≈ 417 kcal 17 g protein

Fresh strawberry quarters over Greek yogurt and softened oats in a ceramic bowl

Breakfast / About 10 min

Strawberry yogurt bowl

≈ 356 kcal 28 g protein

Peanut butter toast with sliced banana on the board behind it

Breakfast / About 5 min

Banana & peanut toast

≈ 470 kcal 17.7 g protein

Two whole-wheat toasts with mashed avocado and sliced hard-boiled eggs

Breakfast / About 5 min

Avocado & egg toast

≈ 443 kcal 22.7 g protein

Crushed chickpeas mixed with cucumber and tomatoes, with whole-wheat bread alongside

Lunch / About 10 min

Crushed chickpea salad

≈ 507 kcal 20.9 g protein

Tomato slices, fresh mozzarella and whole-wheat bread on a simple ceramic plate

Lunch / About 10 min

Tomato & mozzarella plate

≈ 556 kcal 32.6 g protein

Lentils and sweetcorn served over green and red salad leaves

Lunch / About 10 min

Lentil & sweetcorn salad

≈ 466 kcal 25.9 g protein

Tomato-coloured couscous topped with crumbled cheese and lemon wedges

Lunch / About 15 min

Tomato couscous & feta

≈ 472 kcal 18.4 g protein

Golden chicken pieces with rice and green broccoli on a ceramic plate

Dinner / About 30 min

Chicken, rice & broccoli

≈ 500 kcal 43.1 g protein

Baked salmon with distinct portions of potato pieces, broccoli and plain yogurt

Dinner / About 30 min

Salmon, potatoes & broccoli

≈ 603 kcal 42.4 g protein

A bowl of rice with tofu cubes, black beans, peppers and onion

Dinner / About 20 min

Tofu, rice & bean bowl

≈ 619 kcal 39.8 g protein

Whole-wheat spaghetti with tomatoes, spinach and crumbled white cheese

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.

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.