You do not need a new food rule for every meal. A varied selection of familiar ingredients is a more useful starting point than a picture-perfect plate.
Think in combinations
Pair vegetables with a grain or other starchy food and a protein source you enjoy. Beans, lentils, eggs, fish and other foods can fit different preferences. There is no single meal that everyone needs to eat.
Let convenience help
Frozen vegetables and canned beans can make cooking less demanding. WHO guidance includes frozen and canned produce as useful options when they do not come with added sugars or excess sodium.
Build variety across the week
Whole grains, fruits, vegetables, pulses, nuts and seeds offer different nutrients. You can vary what you buy over several meals rather than trying to include everything at once.
Make it yours
Write down three meals you already like and one ingredient you would enjoy adding. If you need a diet adapted to a medical condition, allergy or specific nutritional need, get advice from a qualified professional.
Choose meals you enjoy and can realistically make again.
Sources & further reading
For information only. Not a substitute for professional medical advice, diagnosis or treatment.
