Real-world meal examples
| Meal | Example | Why | Signal |
|---|---|---|---|
| Breakfast | Eggs + mushrooms + tomatoes + wholegrain toast | Protein + plants + fibre-rich carbohydrate | Strong |
| Breakfast | Oats + Skyr + raspberries + chia | Protein + wholegrain fibre + fruit | Strong |
| Lunch | Chicken + mixed salad + chickpeas + wholemeal pitta | Protein + volume + pulses | Strong |
| Dinner | Salmon + baked potato + broccoli + carrots | Protein + whole-food starch + vegetables | Strong |
| Snack | Biscuits + sugary drink | Limited protein, fibre and food volume | Lower |