Build a Balanced Bowl Workbook

A colourful, flexible guide to easier meal preparation

Making a nourishing meal can feel difficult when time, energy, sensory needs, executive functioning or appetite are working against you. Build a Balanced Bowl offers a gentle, practical way to explore meal preparation without rigid rules, pressure or perfection.

What this workbook explores

·       How kidney beans can provide plant protein and fibre

·       How colourful peppers can add variety, vitamin C and different textures

·       How prunes can add fibre and a naturally sweet contrast

·       How small amounts of preparation may reduce decisions during a busy week

·       How to adapt ingredients around preferences, allergies, intolerances, culture, budget and sensory needs

What is included

This thirteen-page printable workbook includes a welcoming introduction, five full-page original food-preparation photographs with every message visible, five separate learning-and-reflection pages, and a final easy meal-prep planning page. Each activity section contains generous writing space so readers can personalise the ideas rather than simply follow a fixed recipe.

Who it may support

The workbook may be useful for adults, young people, families, carers, coaches and support professionals. It is particularly suitable for anyone who benefits from visual prompts, manageable steps, flexible choices and a non-judgemental approach to food. It may also help neurodivergent readers who find planning, initiation, sensory differences or decision-making tiring.

A compassionate approach

There is no expectation to use every ingredient or create a perfect meal. Readers are encouraged to choose familiar foods, use shortcuts, keep ingredients separate, make substitutions and seek appropriate professional support when needed. The workbook is educational and reflective; it does not replace individual medical or dietetic advice.

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Download this colourful thirteen-page workbook to explore a simple, flexible approach to building a balanced bowl. View all five original photographs in full, with their messages clearly visible. Learn about protein, fibre, colour, texture and meal-prep shortcuts, then create a plan that respects your own appetite, sensory needs, safe foods and available energy. Includes practical prompts, generous writing space and a final weekly planning page.

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