3-Day Meal Plan
Balanced, not extreme. Uses what you have on hand.
Fridge (next ~3 days)
Pantry staples
- Fridge: broccoli, squash/pumpkin, selderij (celery), cherry tomatoes, Korean marinated eggs
- Pantry: eggs, tuna, carrot, bread
Day 1 — Fri 31 Jan 2026
Breakfast
- Egg + cherry tomato toast (2 eggs scrambled/boiled + tomatoes on 1–2 slices bread)
Lunch
- Tuna + carrot + selderij salad (tuna mixed with chopped carrot/selderij; eat as salad or on bread)
Dinner
- Roasted squash/pumpkin + broccoli sheet pan
- Add 1–2 Korean marinated eggs on top for protein
Day 2 — Sat 01 Feb 2026
Breakfast
- Korean marinated egg + toast + cherry tomatoes
Lunch
- Vegetable soup-ish bowl: sauté selderij + carrot, add water/stock if you have it, toss in broccoli at the end
- Bread on the side
Dinner
- Warm roasted squash bowl + broccoli + fresh tomatoes
- Optional: add tuna for extra protein if you’re hungry
Day 3 — Sun 02 Feb 2026
Breakfast
- Omelet with cherry tomatoes (and broccoli bits if you want), plus 1 slice bread
Lunch
- Tuna sandwich with chopped selderij + carrot (crunch) + tomatoes on the side
Dinner
- Broccoli + carrot stir-fry (or sauté) + leftover roasted squash/pumpkin
- Finish with an egg (boiled/fried) if you need more protein
Shopping List
Protein
- Greek yogurt or cottage cheese
- Chicken breast or tofu/tempeh (2–3 dinners)
- Canned beans/lentils
Carbs / grains
- Rice or wholegrain noodles
- Oats
- Optional: wholegrain wraps
Veg / fruit
- Onions + garlic
- Leafy greens (spinach/rocket)
- Fruit (apples/bananas/berries)
- Lemons
Healthy fats / extras
- Olive oil
- Nuts or seeds
- Optional: feta or parmesan
Sauces / spices (if needed)
- Soy sauce
- Gochujang or chili flakes
- Black pepper, cumin/paprika