Balanced omnivore

A flexible, no-dogma template: enough protein, lots of plants, whole-food carbs, not too much junk.

Best for

Anyone who wants results without following a strict named diet.

The evidence, honestly

There is no single "best" diet for everyone; the shared winners across the evidence are more protein, more plant variety and fibre, and fewer ultra-processed foods. This template builds on those.

A full week

Monday

• Breakfast: Eggs, oats and fruit
• Lunch: Chicken, mixed salad and rice
• Dinner: Salmon, vegetables and potato
• Snack: Yoghurt with nuts

Tuesday

• Breakfast: Greek yoghurt with berries and granola
• Lunch: Tuna wholegrain wrap with salad
• Dinner: Beef & vegetable stir-fry with noodles
• Snack: Apple with peanut butter

Wednesday

• Breakfast: Wholegrain toast, eggs and tomatoes
• Lunch: Lentil & feta salad
• Dinner: Chicken thighs, roasted vegetables, quinoa
• Snack: Cottage cheese with fruit

Thursday

• Breakfast: Protein smoothie (milk, oats, banana, whey)
• Lunch: Turkey & hummus wrap with vegetables
• Dinner: White fish, greens and potatoes
• Snack: Nuts and dark chocolate

Friday

• Breakfast: Scrambled eggs, avocado, wholegrain toast
• Lunch: Chicken & bean burrito bowl
• Dinner: Pork or tofu, stir-fried vegetables, rice
• Snack: Yoghurt with berries

Saturday

• Breakfast: Wholegrain pancakes with yoghurt and fruit
• Lunch: Big mixed salad with salmon
• Dinner: Homemade burger, salad, sweet-potato wedges
• Snack: Popcorn or fruit

Sunday

• Breakfast: Vegetable omelette
• Lunch: Roast chicken, potatoes and vegetables
• Dinner: Vegetable soup with wholegrain bread and cheese
• Snack: Fruit and nuts

Protein

Aim for a palm-sized protein source at every meal (~1.2–1.6 g/kg/day for general health).

What to watch

• Get enough protein (most people under-eat it)
• Aim for 30 g+ fibre and plenty of plant variety
• Watch liquid calories and ultra-processed snacks

The honest bottom line

Boring on paper, effective in practice. Nail protein, plants and fibre, keep ultra-processed food occasional, and the details barely matter.