A week of meals that hits 90% of your RDAs

We logged this week ourselves. Adjust to your own preferences. The point isn't the recipes; it's the nutrient pattern that emerges when you stop optimising for one thing and start optimising for the whole picture.

Monday#

• Breakfast: Greek yogurt, blueberries, walnut, oats. (B12, calcium, omega-3 ALA, fibre.)
• Lunch: Lentil soup, sourdough, side salad with olive oil.
• Dinner: Sheet-pan salmon, roasted broccoli, sweet potato.

Tuesday#

• Breakfast: Two eggs, spinach, whole-grain toast, tomato.
• Lunch: Tuna salad, rye bread, apple.
• Dinner: Black bean chilli, brown rice, dark chocolate square.

Wednesday#

• Breakfast: Overnight oats with pumpkin seeds, dates, almond milk.
• Lunch: Roasted chicken thigh, quinoa, mixed greens, tahini.
• Dinner: Sardines on toast (yes, really), tomato, capers, pickled onion. Cheap, fast, dense.

Thursday#

• Breakfast: Smoothie: kefir, banana, frozen berries, flax.
• Lunch: Leftover chilli, avocado, lime.
• Dinner: Beef stir-fry with peppers, mushrooms, garlic, brown rice.

Friday#

• Breakfast: Two eggs, mushrooms, sourdough.
• Lunch: Big salad: chickpeas, feta, olives, cucumber, olive oil.
• Dinner: Mackerel, roasted root veg, side of cooked spinach.

Saturday#

• Breakfast: Pancakes with peanut butter and banana.
• Lunch: Whatever's in the fridge. Honestly. The week absorbs it.
• Dinner: Pizza. Real life. The week handles it.

Sunday#

• Breakfast: Eggs benedict if you want, or yogurt-and-fruit again.
• Lunch: Roast chicken, potatoes, two veg.
• Dinner: Leftovers + cheese plate.

What ends up on the picture#

• Iron, B12, magnesium, omega-3 EPA/DHA: above RDA every day except Saturday.
• Vitamin D: borderline in winter. Add an extra portion of fatty fish.
• Fibre: well above 30g daily.
• Calcium: consistent through yogurt + greens.
• Iodine: variable. White fish twice helps.

The point isn't perfection. It's that variety + a few nutrient-dense anchors does most of the work without any supplements or special foods.