🌿 Weekly Meal Rotation (Gentle & Easy)
🍳 Breakfast (rotate daily)
- 🥚 Boiled egg + spinach & mandarin mini-salad
- 🍞 Bread with nut butter or cheese + carrot juice
- 🍊 Yogurt with fruit slices + a sprinkle of granola
- 🍠 Steamed sweet potato + green tea
- 🥣 Oatmeal with banana & cinnamon
🥗 Lunch (light & nourishing)
- 🍲 Pumpkin soup + bread + side greens
- 🥗 Big salad (spinach, mandarin, boiled egg, nuts/seeds) + dressing
- 🍱 Bento-style: rice + boiled egg + greens + kimchi or pickles
- 🥪 Sandwich (egg, cheese, or tuna) + fresh fruit
- 🍜 Quick noodles + spinach + egg
🍽 Dinner (comforting & filling)
- 🥘 Rice + sautéed veggies + egg or tofu
- 🍲 Soup (pumpkin or miso) + bread or rice
- 🥗 Salad + boiled egg + toast
- 🐟 Simple fish or chicken (once or twice a week) + rice + greens
- 🍛 Quick curry with rice + spinach
🌙 Evening Wind-Down (gentle snack/tea)
- 🍵 Herbal tea + mandarin
- 🥛 Warm milk or soy milk + a small piece of bread
- 🍇 A few grapes or berries
- 🍠 Leftover sweet potato (warm and cozy)