YOUR MEAL IDEA ·
GRUB · THE SHIFT FOOD GUIDE
GOOD FOOD.
REAL LIFE.
Make the food you do eat work harder for you. Familiar meals. Useful swaps. One thing to try this week.
Find your starting pointA few taps. No diet score. No shopping basket.
FOOD FIRSTEVIDENCE IN PLAIN ENGLISHUSE WHAT YOU HAVE
01 · YOUR STARTING POINT
What matters to you today?
Choose one focus. Change it whenever you like.
A little context Optional · a few taps
Your choices stay in this tab. Your food choices are not sent to SHIFT or saved to My Timber. Refresh starts afresh.
02 · MAKE FOOD WORK FOR YOU
A useful meal.
No spreadsheet required.
Pick an idea, swap an ingredient and make it work for you. Amounts are cooking starting points, not personal targets.
PICK YOUR MEAL
Kitchen times are rough estimates. They vary with your equipment and ingredients.
Check pack labels for allergens and cooking instructions. Follow any personal dietary advice.
Variety beats perfection.
Include different food groups over the day. Fresh, frozen and tinned fruit and veg can all contribute. Fortified dairy alternatives can be useful; check the label.
NHS balanced diet ↗Give fibre some attention.
Oats, wholegrains, beans, fruit and veg can contribute fibre. Try variety across meals rather than relying on one food.
NHS fibre guide ↗Eating less? Keep eating well.
If a GLP-1 reduces your appetite, keep meals regular and include protein. If eating becomes difficult, you feel unwell or have troublesome side effects, contact your prescriber promptly.
BDA eating well with GLP-1s ↗03 · CHECK THE CUPBOARD FIRST
A small shopping list.
Keep up to three ideas. Tick what you already have. Repeated ingredients are grouped, with amounts shown by meal.
Your kept ideas
THE BASIS, MADE READABLE
Useful ideas. Clear limits.
Food you can work with.
These are original SHIFT meal ideas built around general food-group guidance. They aren’t personalised prescriptions. We haven’t calculated calories or nutrient totals, promised weight loss or tested these recipes in a kitchen trial.
When to get individual advice
If you have a health condition, have had bariatric surgery or need a special diet, speak to your GP or a registered dietitian about what suits you. Persistent low appetite, unexplained weight loss or difficulty eating need assessment.
If you use a GLP-1 and feel unwell or have troublesome symptoms, contact your prescriber. Keep following any prescribed plan.
Sources you can inspect.
General guidance checked on 12 October 2026. Recipe times and amounts are SHIFT estimates; they aren’t values supplied by these sources.