Breakfast, lunch, dinner: three simple meals I make often

Breakfast: oats cooked in plant milk (rice or coconut), maybe with a fruit I tolerate well. Warm, filling, neutral.

Lunch: a base (rice or potatoes) + white meat or fish cooked fresh + a steamed vegetable. Olive oil, salt. Fifteen minutes, no surprises.

Dinner: something light — a creamy soup made from fresh vegetables, or eggs with a simple side. In the evening I'd rather not load up the bucket.

Principles that run through all of them

• Fresh and cooked on the spot (no reheated leftovers).
• Single-ingredient where I can — so I know exactly what I'm eating.
• Minimal seasoning.

It's nothing spectacular, but that very simplicity is what keeps my good days good.

A practical trick: I keep a short list stuck to the fridge with the 5-6 "go-to" meals I know I tolerate. On the days when I don't feel like thinking, I just pick one off the list — no negotiating with myself, no risk.