Weekly Planner

Meal Plan

A full week of nutritious meals for Oliver — breakfast, lunch, snacks, and dinner. Simple to prepare, balanced for growth.

☀️ Breakfast

Weekly Breakfast Plan

Simple, nutritious breakfasts incorporating nut-and-seeds milk, whole grains, and diverse fruits. No fish or vegetable cooking required.

Oat porridge with nut-and-seeds milk, honey & chia seeds
Mo
Recipe

Monday

Day 1

Main

Oat porridge with nut-and-seeds milk, honey & chia seeds

Protein

Soft-boiled egg

Side / Extra

Sliced banana

Drink

Nut-and-seeds milk

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Whole-wheat toast with peanut butter
Tu
Recipe

Tuesday

Day 2

Main

Whole-wheat toast with peanut butter

Protein

Scrambled egg

Side / Extra

Sliced strawberries

Drink

Nut-and-seeds milk

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Cornflakes with nut-and-seeds milk
We

Wednesday

Day 3

Main

Cornflakes with nut-and-seeds milk

Protein

Plain yogurt cup

Side / Extra

Diced mango

Banana pancakes (banana + egg + whole-wheat flour)
Th
Recipe

Thursday

Day 4

Main

Banana pancakes (banana + egg + whole-wheat flour)

Protein

Built into pancake

Side / Extra

Blueberries

Drink

Nut-and-seeds milk

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Whole-wheat French toast
Fr

Friday

Day 5

Main

Whole-wheat French toast

Protein

Built into French toast

Side / Extra

Sliced kiwi + cheese stick

Drink

Nut-and-seeds milk

Oat porridge with nut-and-seeds milk, walnuts & raisins
Sa
Recipe

Saturday

Day 6

Main

Oat porridge with nut-and-seeds milk, walnuts & raisins

Protein

Omelette with cheese

Side / Extra

Orange segments

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Multigrain bread with avocado
Su

Sunday

Day 7

Main

Multigrain bread with avocado

Protein

Fried egg

Side / Extra

Strawberries + yogurt cup

Drink

Nut-and-seeds milk

Preparation

Breakfast Shopping List

Dairy & AlternativesNut-and-seeds milk (1 litre), plain yogurt (2 cups), cheese stick (1–2)
Eggs8–10 eggs
Bread & GrainsWhole-wheat bread, multigrain bread, whole-wheat flour, cornflakes, rolled oats
FruitBananas (3–4), strawberries, mango, blueberries, kiwi (2), orange (1)
Nuts & SpreadsPeanut butter, chia seeds, crushed walnuts, raisins
OtherAvocado (1), honey

Prep Tips

Banana pancakes: Mash one ripe banana, mix with one egg and two tablespoons of whole-wheat flour, and pan-fry small silver-dollar pancakes. They freeze well — make a double batch on the weekend.

Oat porridge: Use a 1:2 ratio of rolled oats to nut-and-seeds milk. Simmer for 3–4 minutes. Swap honey for maple syrup or chia seeds for ground flaxseed as you like.

Everything else requires only toasting, boiling, scrambling, or pouring — keeping mornings calm and manageable.