What shall we cook?

Easy, protein-rich dinners built around fish, veg, legumes and good oils. Spin, cook, done.

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All recipes

All recipes serve 2. Amounts sit inside each step, so there is no scrolling back up.

How the menu works

Every dish follows the eating pattern most often recommended for people living with MS: a Mediterranean-style plate that is anti-inflammatory and heart-healthy.

Oily fish at least twice a week (salmon, trout, sardines, mackerel) for omega-3s and vitamin D.
Plants first: vegetables, beans, lentils and whole grains for fibre and a happy gut.
Protein in every dinner: about 30 to 50 g per person, from fish, chicken, eggs, Greek yogurt, tofu and legumes. Each card shows it.
No processed meat, little red meat, little added sugar.

Omega-3 to omega-6. The balance matters as much as the amount of omega-3. So: oily fish (salmon, trout, sardines, mackerel) and no seed oils.

Extra-virgin olive oil for dressings, finishing and medium heat.
Avocado oil for high heat: roasting at 220°C, stir-frying, crispy eggs.
Toasted sesame oil only off the heat, for flavour.
Skip sunflower, rapeseed, corn and "vegetable" oil, and ordinary mayonnaise made with them.

Energy-aware. Fatigue is real, so every recipe is short. Low-energy night shows only dishes that are mostly hands-off: one tray, one pot, a microwave or no cooking at all, with minimal chopping.

While you cook the screen stays on, steps can be ticked off with a tap, and timers run in the dock at the bottom.

General healthy-eating guidance, not medical advice. If she follows a specific plan from her neurologist or dietitian, that wins.