14-Day Flexible Meal Plan
A 14-day guide to practising balanced choices, keeping meals flexible and varied while portions follow your own needs.
How to Use This Plan
This is a flexible guide, and meals may be substituted based on your preferences, dietary needs and what you have available. Portions depend on your personal needs, activity level and professional advice.
Daily Meal Structure
| Time | Meal | What to Include | Example |
|---|---|---|---|
| Morning | Breakfast | Protein + fiber-rich carbohydrate + fruit | Eggs, oatmeal and berries |
| Midday | Lunch | Vegetables + lean protein + whole grain | Chicken salad with quinoa |
| Afternoon | Snack | Protein or healthy fat + fruit/vegetable | Greek yogurt or apple with nuts |
| Evening | Dinner | Vegetables + lean protein + complex carbohydrate | Salmon, broccoli and sweet potato |
Simple Portion Guide
- Half plate non-starchy vegetables
- One quarter lean protein
- One quarter complex carbohydrates
- Small amount of healthy fat
Healthy Habits
- Drink water
- Choose minimally processed foods
- Keep regular meal times
- Stay active as appropriate
This meal plan is for general educational purposes and does not replace personalized medical or nutrition advice. Individual needs may vary.