Balanced Meal Plan — Coming Days

Dates in Europe/Amsterdam. Day 1 starts tomorrow. When you say a day is done, I’ll add [complete] to that day’s header.

Use-up list (next ~3 days)
  • Fridge: broccoli, squash/pumpkin, selderij (celery), cherry tomatoes, Korean marinated eggs
  • Pantry staples: eggs, tuna, carrot, bread, pasta, soy sauce, vinegar, fish sauce, oyster sauce, Chinese Shaoxing wine, white rice, brown rice

Goal: steady protein + veg every day, normal portions, no “extreme diet”.

Quick portion guide (optional)

  • Protein: 1–2 eggs or 1 can tuna or ~150–200g chicken/tofu
  • Veg: at least 2 handfuls per main meal
  • Carbs: 1 fist rice/pasta/bread; adjust up/down with activity
  • Fat: 1–2 tbsp oil/nuts/cheese

Day 1 — Fri 31 Jan 2026 planned

Breakfast

  • Toast + 2 eggs (boiled/scrambled) + cherry tomatoes

Lunch

  • Tuna salad (tuna + chopped carrot + selderij) + bread

Dinner

  • Roasted squash/pumpkin + broccoli tray bake
  • Top with 1–2 Korean marinated eggs

Day 2 — Sat 01 Feb 2026 planned

Breakfast

  • Korean marinated egg + toast + tomatoes

Lunch

  • Rice bowl: leftover roast squash + broccoli + quick carrot ribbons
  • Season with soy + a splash of vinegar

Dinner

  • Pasta with quick tomato pan-sauce + broccoli (stir in at the end)
  • Add tuna on top if you want extra protein

Day 3 — Sun 02 Feb 2026 planned

Breakfast

  • Omelet (2–3 eggs) with tomatoes (and any remaining broccoli bits)

Lunch

  • Tuna sandwich with selderij + carrot, tomatoes on the side

Dinner

  • Simple stir-fry: broccoli + carrot + selderij
  • Serve over brown/white rice; season with soy + a touch of fish/oyster sauce (go easy)

Day 4 — Mon 03 Feb 2026 planned

Breakfast

  • Yogurt + fruit (shopping list) or toast + eggs

Lunch

  • Leftover rice/pasta bowl + leafy greens (shopping list) + protein

Dinner

  • Protein + veg dinner (choose): chicken/tofu + veg + rice

Day 4+ assumes you’ve shopped; the first 3 days are “use what you already have”.

Day 5 — Tue 04 Feb 2026 planned

Breakfast

  • Oats (shopping list) + nuts/seeds or eggs + toast

Lunch

  • Bean/lentil salad or soup + bread

Dinner

  • Big veg meal: stir-fry/curry-ish bowl (veg + protein + rice)

Shopping list (balanced + easy)

Protein

  • Greek yogurt or cottage cheese
  • Chicken breast or tofu/tempeh
  • Canned beans/lentils (2–4 cans)

Veg / fruit

  • Onions + garlic
  • Leafy greens (spinach/rocket)
  • Fruit (apples/bananas/berries)
  • Lemons

Carbs / grains

  • Oats
  • Optional: wholegrain wraps

Healthy fats / extras

  • Olive oil (if running low)
  • Nuts or seeds
  • Optional: parmesan/feta

If you tell me your usual number of meals/day and whether you want vegetarian dinners, I’ll tune the plan and quantities.