When nothing sounds good, start smaller.

Cool, soft and easy

• Greek yogurt or skyr with soft fruit
• Cottage cheese with crackers or toast
• Soup with beans, lentils, chicken or tofu
• Egg on toast, or a small omelette
• Oatmeal with yogurt, milk or a nut butter swirl
• Hummus with pita, cucumber or soft vegetables
• Smoothie with yogurt or milk plus fruit
• Rice, noodles or potatoes with a small protein portion

Make it easier to tolerate

• Try a small portion first and pause before adding more.
• Keep a few no-cook options available for difficult days.
• Notice whether rich, greasy, spicy or acidic foods feel worse for you.
• Use the app to save meals that worked and swap them into your next plan.