STARTING RECOVERY
Breakfast
- A glass of semi-skimmed milk or soymilk with added vitamins
- 3 slices of whole wheat or white bread
- 3 bread toppings of choice
- Piece of fruit
Snack 1
- Hand of nuts or trail mix
- A glass of juice
Lunch
- salad of choice
- 5 tablespoons veggies (raw/grilled)
- 6 tablespoons or a piece of meat/fish/chicken/meat replacements/beans or legumes
- 3 tablespoons of avocado or dressing
- 10 tablespoons of cooked rice/noodles/couscous/quinoa
Snack 2
- Portion sized chocolate bar
- A glass of semi-skimmed milk
Dinner
- 5 tablespoons of vegetables
- 10 tablespoons of cooked rice/noodles/couscous/quinoa
- 6 tablespoons/piece of meat/fish/chicken/meat replacements/beans or legumes
- 1 tablespoon of oil
- A glass of water
Snack 3
- Pack of biscuits
- Tea/coffee
- Little bowl of semi-skimmed yoghurt or soy yoghurt
- Piece of fruit
*This is an example meal plan. This does not mean that this is your exact energy need! If you are starting out recovery, this could be a great help to learn you how to eat regular again.
