Complete. Without eggs. No cooking involved. Just assemble on a plate, but to have something to put on it, plan your shopping list in advance. Think about what fresh vegetables, prepared items (zucchini caviar?), salted fish/sardines in extra virgin oil/hummus, greens, quality cheese made from whole milk, nuts and seeds, and good bread or crispbreads you have. Think in terms of large food groups and variety.

1 — sardines in extra virgin oil, flaxseed crispbreads, olives, hummus, arugula

2 — yogurt (soy or coconut here), 4 types of seeds (hemp, almond, coconut, cacao), berries

3 — salted herring, butter, wild rice puffed bread, parsley root, cucumber, roasted vegetables, cherry tomatoes

4 — tomato, soft cheese, oregano, olive oil

5 — tomato, cod liver, seeds, greens

6 — ground flaxseed with plant-based milk (non-grain), berries, and fruit

7 — olives, pickled vegetables, fresh vegetables, greens, nut/vegetable crispbreads or toast, lightly salted fish

8 — vegetables with hummus (here blended with roasted eggplant, or optionally with greens or beets)

9 — flaxseed crispbreads, fresh and pickled vegetables, olives, or pumpkin seeds, plus fish or seafood in unrefined oil

10 — same as 9, but with avocado added