Section 85 of 440
APPENDICES
Appendix B: Weekly Meal Plans by Phase
These menus are flexible examples of meal assembly, not age-specific prescriptions, therapeutic diets or required eating windows. Portions, ingredients and timing must be adapted for appetite, culture, budget, allergies, medication, health, pregnancy, disability, sport and eating history.
A meal can be built from: a protein-containing food if appropriate; a carbohydrate source; vegetables or fruit; a fat source; and enough fluid. Equivalent plant, animal, convenience, culturally specific and assisted-preparation options are valid. No ingredient is required, and no food in the examples treats inflammation, hormones, gut disease, cognition, joints or sleep.
Illustrative seven-day menu
Day | Breakfast or first meal | Later meal | Main meal | Flexible note |
|---|---|---|---|---|
Monday | Porridge or yoghurt with fruit and nuts; or a culturally familiar equivalent. | Sandwich, soup or grain bowl with a protein source and vegetables. | Fish, pulses, tofu, meat or another protein source with potatoes, rice or bread and vegetables. | Use tolerated foods and affordable substitutions. |
Tuesday | Eggs, beans, tofu or cereal with fruit. | Leftovers or a prepared balanced meal. | Pasta, rice or flatbread meal with vegetables and a protein source. | Convenience food can be useful; check allergy and medication needs. |
Wednesday | Toast, oats or yoghurt with fruit; optional protein source. | Soup, salad or wrap with enough energy for the day. | Stew, curry or tray-bake using available ingredients. | Fermented food and bone broth are foods, not gut treatments. |
Thursday | A familiar breakfast that supports appetite and schedule. | Snack or meal as hunger and activity require. | Vegetable-rich meal with a preferred protein and carbohydrate source. | No low-carbohydrate day is required. |
Friday | Breakfast or first meal chosen for convenience and tolerance. | Work, school or travel meal planned for access. | Shared or social meal with flexible portions. | Social eating is compatible with the protocol. |
Saturday | Leisurely meal if desired. | Portable meal for activity or caring responsibilities. | Home-cooked, restaurant or prepared meal that meets needs. | Alcohol is optional and follows personal and medical limits. |
Sunday | Meal chosen around routine, faith, family or rest. | Lunch if wanted; skipping is not required. | Batch-cooked or shared meal for the week ahead. | No fasting day or early closure is required. |
Adjustment rules
Increase or reduce portions according to hunger, weight goals, activity and qualified guidance rather than a generic age band. Add snacks when needed. Replace ingredients freely. People with diabetes, kidney or liver disease, food allergy, gastrointestinal disease, pregnancy, frailty, medically restricted diets or eating-disorder risk should use an appropriate clinician or dietitian.
Stop detailed food tracking when it increases anxiety, rigidity, bingeing, compensatory behaviour or social withdrawal. Adequate nourishment and sustainable function outrank numerical precision.