Sample meal plan

Good Food Day – Sample Meal Plan and Suggestions


2 slices of toast,
1 slice of wheat bread,
2 small spoons of margarine
or butter, 2 small spoons of jam,
1 tablespoon of cream cheese,
1 cup of coffee,
1 small spoon of sugar 


By adding a small spoon of cream to your coffee you can add some flavour and get some extra energy (43 Kcal).

Coffee has a bit more potassium than tea - on weekends, if you normally drink two cups of coffee, try substituting one with tea.


100 g apple compote with cinnamon


Be sure to discard any extra juice that may be left in the compote.


Spaghetti with Chicken and Courgette
90 g spaghetti
100 g courgettes with 1 tablespoon
oil (olive or rapeseed)
60 g chicken breast

Blueberries and Cream
100 g blueberries
2 tablespoons cream
1 small spoon sugar

Small glass of water, 50 ml


Instead of courgette, you can also use other vegetables such as carrot or bell pepper.

Blueberries are relatively low in potassium and phosphate compared to other berries.


1 slice of apple cake
150 ml of fruit tea


2 slices of wheat bread
2 tablespoons margarine, butter, or olive oil
80 g canned tuna (natural, drained)
100 g cucumber salad (cucumber,
vinegar, oil, herbs and spices)
1 boiled egg

Small glass of water, 50 ml


Tuna is a good source of protein.

Instead of using salt with your egg, try some dill.

Nutritional data (rounded):
Kcal2200Phosphate1010 mg
Protein80gCarbohydrates300 g
Drinks500 mlFat85 g
Potassium1770 mgSodium1985 mg

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