Practical nutrition
Simple meals for real schedules, varying appetites, familiar grocery stores, and everyday nutrition questions.
A flexible starting point
These ideas are practical starting points, not a meal plan or treatment for nausea, side effects, muscle loss, or weight change. Adjust portions and ingredients around your preferences, allergies, health needs, and guidance from your qualified healthcare professional.
Ingredients: Plain Greek yogurt, fruit, walnuts, chia seeds
Spoon yogurt into a bowl and add fruit, walnuts, and chia.
Serves: 1 · Approximate nutrition per serving: about 380 calories, about 24 g protein.
Simple substitution: Use cottage cheese or a dairy-free high-protein yogurt if it fits your needs.
Ingredients: Eggs, whole-grain toast, fruit, butter or spread, seasoning
Cook eggs until fully set and serve with toast and fruit.
Serves: 1 · Approximate nutrition per serving: about 360 calories, about 21 g protein.
Simple substitution: Use egg whites, a different bread, or a simple side of rice.
Ingredients: Cottage cheese, cooked rice, cucumber, seasoning
Combine chilled cottage cheese with warm or cold rice and cucumber.
Serves: 1 · Approximate nutrition per serving: about 340 calories, about 25 g protein.
Simple substitution: Use Greek yogurt or a small portion of chicken if preferred.
Ingredients: Rotisserie chicken, microwavable rice, frozen vegetables, seasoning
Heat chicken, rice, and vegetables until steaming hot.
Serves: 1 · Approximate nutrition per serving: about 430 calories, about 32 g protein.
Simple substitution: Use canned chicken, tuna, or beans if that is more practical.
Ingredients: Lean ground turkey, canned beans, cooked rice, frozen vegetables, seasoning
Cook turkey thoroughly, then heat with beans, rice, and vegetables until steaming.
Serves: 3 · Approximate nutrition per serving: about 430 calories, about 31 g protein.
Simple substitution: Use lentils or extra beans in place of turkey when needed.
Ingredients: Cooked chicken, rice, low-sodium broth, carrots, seasoning
Simmer until the chicken and rice are heated through.
Serves: 2 · Approximate nutrition per serving: about 300 calories, about 24 g protein.
Simple substitution: Use tofu or beans if chicken is not appealing.
Ingredients: Turkey slices, cheese, crackers, fruit, simple vegetables
Portion into sealed containers and refrigerate promptly.
Serves: 2 · Approximate nutrition per serving: about 360 calories, about 28 g protein.
Simple substitution: Use hard-boiled eggs, Greek yogurt, or a tuna pouch for variety.
Ingredients: Greek yogurt, peanut butter, cinnamon, apple slices
Stir yogurt, peanut butter, and cinnamon together; serve with fruit.
Serves: 2 · Approximate nutrition per serving: about 210 calories, about 14 g protein.
Simple substitution: Use sunflower-seed butter for a peanut-free option.
Nutrition estimates are approximate and can change with brands, portions, and substitutions. Refrigerate perishable prepared food within two hours, and reheat leftovers until steaming hot.
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