ALPIMS • EASY MEALS
Easy Meal Hub
Simple meal ideas organised around foods you may already have.
Choose a familiar base, add one or two ingredients, and adapt the meal to your energy, sensory needs and food tolerances.
Choose what feels possible today
These ideas are designed for brain fog, low energy, executive-function difficulties, sensory needs and days when cooking capacity is limited.
Oil, butter, salt, pepper and water are treated as basic kitchen ingredients and are not counted.
Adapt the ideas to your needs
Use ingredients you already know you tolerate. Adjust for allergies, coeliac disease, IBS, reflux, migraine, food reactions and personal preferences.
Nourishment and regular eating come before unnecessary restriction.
CHOOSE A MAIN THEME
What do you already have?
EASY MEAL IDEAS
Choose a meal theme
Egg meals
Egg and toast
Eggs · toast · butter or spread
Scramble, fry or boil the egg. Serve with toast.
Cheese omelette
Eggs · mild cheese · chives
Cook the beaten eggs, add cheese and fold.
Egg and vegetables
Eggs · carrot · zucchini · green beans
Steam the vegetables and add a cooked egg.
Egg and baked beans
Eggs · baked beans · toast
Warm the beans and serve with eggs and toast.
Egg and cheese wrap
Eggs · wrap · mild cheese · lettuce
Cook the egg and place inside the wrap with cheese.
Egg and chicken rice
Eggs · rice · chicken · zucchini
Warm the ingredients and stir through cooked egg.
Rice and rice-cup meals
Rice, egg and vegetables
Rice cup · egg · zucchini · carrot
Heat the rice and vegetables. Add the egg.
Rice and chicken bowl
Rice cup · chicken · carrot · cucumber
Warm the rice and chicken. Add vegetables on the side.
Rice and tuna bowl
Rice cup · tuna · cucumber · mayonnaise
Mix together or serve as separate sections.
Rice, avocado and egg
Rice cup · avocado · egg
Top warm rice with avocado and a boiled egg.
Cereal and porridge meals
Porridge and banana
Oats · milk or alternative · banana
Cook oats with milk and top with banana.
Cereal and yoghurt
Cereal · yoghurt · tolerated fruit
Place everything in a bowl and serve cold.
Porridge and berries
Oats · milk or alternative · berries
Cook the oats and add berries when served.
Overnight oats
Oats · yoghurt · milk · fruit
Mix together and refrigerate overnight.
Toast and wrap meals
Cheese toastie
Bread · mild cheese · butter
Toast until the cheese is melted.
Chicken wrap
Wrap · chicken · lettuce · mayonnaise
Add ingredients to the wrap and roll.
Avocado and egg toast
Toast · avocado · egg
Spread avocado on toast and add the egg.
Tuna toast
Toast · tuna · mayonnaise · cucumber
Mix tuna and mayonnaise. Serve on toast.
Potato and vegetable meals
Potato and egg
Microwave potato · egg · cheese
Heat the potato and top with egg and cheese.
Potato and baked beans
Potato · baked beans · mild cheese
Heat the potato and beans. Add cheese.
Potato and chicken
Potato · chicken · green beans
Warm everything together or serve separately.
Potato and tuna
Potato · tuna · mayonnaise · cucumber
Split the potato and add the tuna mixture.
Noodle and pasta meals
Egg rice noodles
Rice noodles · egg · carrot · zucchini
Cook noodles and vegetables. Stir through egg.
Chicken noodles
Noodles · chicken · zucchini
Warm together with suitable seasoning.
Cheese pasta
Pasta · mild cheese · corn or peas
Stir cheese through warm pasta and add vegetables.
Simple buttered pasta
Pasta · butter or oil · mild cheese
Toss warm pasta with butter or oil and cheese.
Make meals easier
Use rice cups, frozen vegetables, microwave potatoes and ready-to-eat protein. Keep two or three reliable meals available for difficult days.
Eat foods separately if mixed textures are difficult. Asking someone else to open, heat or prepare food is also a valid adaptation.