Start with meals you know
List a few meals you enjoy and can prepare with the equipment and time you have. Familiar options are easier to repeat than a complete reinvention.
Build a short shopping list
Organize your list around a protein source, produce, a carbohydrate source and additions that make meals enjoyable. Choose options that suit your preferences, needs and any professional guidance.
Prepare one useful thing
Wash produce, prepare an ingredient or decide tomorrow’s lunch. A small preparation step may make the next choice easier. This general education does not replace individualized nutrition or medical advice.