Sample Meal Pattern for Your Mental Health

Sample meal pattern

Breakfast: 1/2 grapefruit / fruit juice .
Cereal e.g. wholegrain or bran cereal / porridge, with semi-skimmed milk or 1–2 slices wholemeal bread / 
toast with scraping of monounsaturated spread / butter, and kippers / egg / grilled bacon / baked beans 

Tea / coffee / herbal tea / water 
Mid morning Tea / coffee / herbal tea / water 

Fruit / nuts


Lunch 1–2 slices wholemeal or pitta bread sandwich with scraping of monounsaturated spread / butter and filling of fish / meat / egg / cheese / humus / meat substitute / nut butter, with salad

 Or jacket potato with baked beans / tuna and corn / 
chilli con carne / prawn filling, and salad

Or soup e.g. pea and ham / farmhouse broth, and bread

 Or salad with meat / fish / egg / cheese, and bread

 Or cooked meal – see below 
Fruit / yoghurt 
Tea / coffee / herbal tea / water


Mid afternoon Tea / coffee / herbal tea / water 
Fruit / fruit and nuts / mixed seeds


Dinner 2tblsp Basmati or brown rice / wholemeal chapattis / wholemeal pasta / new potatoes / sweet potato / yam / couscous and 100–120g meat / fish / eggs or bean / lentil dish e.g. chilli con carne / rice and peas / dhal / stir-fried prawns and vegetables and 2 portions of green and root vegetables / large mixed salad 

Fresh / tinned fruit / baked fruit and low fat crème fraiche / yoghurt 

Tea / coffee / herbal tea / water


Supper Small bowl of cereal, as breakfast, or toast and yeast extract / nut butter / cheese