Two-day Meal Plans:
Sweden

• 4 dl (140 g) fiber oats
• 10 dl water
• 1 pinch salt
• 1 pinch cardamom
• 1 apple, diced
• ½ dl hazelnuts, chopped
• 2 tbsp sunflower seeds
• 160 g apple sauce
• 20 g honey
• 6 dl oat milk

• Mix oats, water, and salt in a pot (preferably do this the day before and let it sit at room temperature).
  
  
• Bring to a boil and let simmer while stirring for about 3 minutes.
  
  
• Top with apple sauce, diced apple, chopped hazelnuts, and sunflower seeds.
  
  
• Drizzle honey on top and serve with oat milk.
  
  

• 400 g whole grain spaghetti
• 40 g aged cheese
• 200 g fermented vegetables
• 400 g legume mince
• 3 tbsp rapeseed oil
• 1 yellow onion, chopped
• 2 garlic cloves, chopped
• 2 celery stalks, chopped
• 1 carrot, chopped
• 2 tbsp tomato paste
• 800 g crushed tomatoes
• 1 vegetable bouillon cube
• 1 tbsp dried oregano
• 2 bay leaves
• 1.5 tsp salt
• 1 tsp black pepper

• Start by swapping half the spaghetti for whole-grain pasta and half the ground meat for a legume-based mince.
  
  
• Then gradually increase the share of plant-based ingredients and whole grains. This way it’s easier to build a habit that sticks, your taste buds have time to adjust, and you can fine-tune the seasoning along the way.
  
  
• Brown the mince in half of the oil over medium heat for 7-8 minutes until golden all around, transfer to a pot.
  
  
• Then fry the onion, garlic, and celery in the rest of the oil until the vegetables are soft without browning, add the tomato paste and let it fry for another minute.
  
  
• Mix the mince with the vegetables and add crushed tomatoes, oregano, salt, and pepper.
  
  
• Let everything simmer for about 20 minutes, thin with pasta water (about 5 dl) if it becomes too thick.

• Cutting fruit into pieces makes it easier to eat – both for children and adults. Try varying with different types of apples, as they can differ greatly in flavor.
  
  
• Tossing apple slices in cinnamon or other tasty spices also makes eating them more exciting.

• 4 slices leftover whole grain bread
• 2 tbsp rapeseed oil
• 1 garlic clove, pressed
• Salt and pepper
• 500 g blue mussels
• 1 tbsp rapeseed oil
• 2 garlic cloves, chopped
• 1 yellow onion, chopped
• 2 dl dry white wine
• 1 wedge (100 g) celeriac
• 2 carrots, julienned
• 200 g firm potatoes, diced
• 200 g cauliflower, diced
• 1 dl fish bouillon cube
• 4 dl water
• 2 dl cooking cream
• 300 g char fillet
• 50 g herbs

• Preheat the oven to 175 degrees Celsius. Mix oil, garlic, salt, and pepper.
  
  
• Cut the bread into fine cubes and toss in the garlic oil.
  
  
• Spread the cubes on a baking sheet lined with parchment paper and roast in the oven until golden brown.
  
  
• Rinse the mussels. Heat the rapeseed oil in a large pot and sauté the onion and garlic until soft.
  
  
• Add the mussels, pour over the wine, and cover with a lid.
  
  
• Let boil vigorously for 3-4 minutes, shaking them halfway through.
  
  
• Remove the pot from the heat, pick up the mussels and set them aside.
  
  
• Add celeriac, carrot, potatoes, cauliflower, and fish bouillon to the onion mixture and let it simmer for about 20 minutes.
  
  
• Add the cream and let it simmer for another 10 minutes, season with salt and pepper.
  
  
• Dice the fish into 2*2 cm pieces and fold it into the stew.
  
  
• Return the mussels and add the parsley.

Granola

• 2 dl whole grain rye flakes
• ½ dl dried fruit, chopped (prunes, apple)
• ½ dl nuts and seeds
• 1 tbsp rapeseed oil
• 1 pinch vanilla powder
• 1 tbsp apple juice concentrate
• 1.5 tsp honey
  
  
  
  Sandwich
  
  
• 4 slices whole grain crispbread
• 20 g sandwich margarine
• 80 g liver pâté
• Fresh or pickled cucumber

• 8 dl oat yogurt
• 100 g frozen berries (blueberries, raspberries)
  
  
  
  

• 600 g potatoes, diced
• 1 (300 g) leek, julienned
• 2 (200 g) yellow onions, chopped
• 2 garlic cloves (optional)
• 1 tsp dried thyme
• 4 tbsp rapeseed oil
• 1 tbsp apple cider vinegar
• 3 chicken bouillon cubes + 1 l water
• 2 dl cooking cream
• Salt (1 tsp) and pepper
• 4 slices coarse whole grain bread
• 60 g light cream cheese
• Julienne vegetables

• Heat the oil in a large pot and let the vegetables sweat with the thyme until soft.
  
  
• Pour in the bouillon and let it boil for about 10 minutes.
  
  
• Add the cream and let it cook until the potatoes are soft.
  
  
• Serve directly or blend the soup with an immersion blender if you prefer it smooth.
  
  
• Season with salt and pepper.
  
  
• Spread the cream cheese on the bread slices and top with vegetables.
  

• 100 g kale, stripped
• 1 (120 g) grated apple
• 1 tbsp (30 g) honey
• 1 tsp (50 g) lemon juice
• 15 mint leaves
• 1 cm (15 g) grated ginger
• 2.5 dl water
• banana

• Blend all ingredients until smooth, pour into glasses and serve with a banana.
  
  
  
  

• 3 tbsp rapeseed oil
• 400 g chicken sausage, roughly julienned
• 2 (300 g) yellow onions, julienned
• 3 tbsp (70 g) tomato paste
• 4 dl (400 g) oat base
• 1 tsp (10 g) Dijon mustard
• 4 paprika powder
• 1 bay leaf
• 1 tsp sugar
• 1 chicken bouillon cube
• 1 dl water
• 50 g chopped herbs
• 350 g oat rice
  
  
  Salad
  
  
• 100 g frozen peas
• 200 g red cabbage, julienned
• 1 apple (120 g), julienned
• ½ broccoli head (125 g), julienned
• 1 carrot (75 g), julienned
• 1 tsp apple cider vinegar
• 1 tbsp cold-pressed rapeseed oil
  
  

• Heat the oil and brown the sausage and onion.
  
  
• Add the tomato paste and let it brown for another minute.
  
  
• Add the oat base, Dijon mustard, spices, and chicken bouillon.
  
  
• Let it cook for 15 minutes.
  
  
• Mix all the julienned vegetables.
  
  
• Add vinegar, oil, salt, and pepper.
  
  
• Massage the dressing into the vegetables and serve.