Forma

A LITTLE LESS “WHAT SHOULD I MAKE?”

Three meal ideas.
One shopping list.

Choose a breakfast or lunch idea, pick a batch size, and take your list with you. No stove, account or AI needed.

Choose your meals

01 / PICK WHAT SOUNDS GOOD

Make room for a meal.

These are ingredients to use, not prescribed portions. Choose amounts that suit you.

BREAKFAST

Very Berry Muesli

5 minutes prep · chill 6–12 hours

Mix the base tonight; add fruit and walnuts when you are ready to eat.

Source batch makes about 5 cups.

Ingredients for Very Berry Muesli
  • 1 cup Low-fat fruit yogurt
  • 1 cup Old-fashioned rolled oats
  • 1/2 cup Nonfat or 1% milk
  • 1/2 cup Dried fruit
  • 1/2 cup Chopped apple
  • 1/2 cup Frozen blueberries
  • 1/4 cup Chopped toasted walnuts
Preparation for Very Berry Muesli
  1. Combine the oats with the yogurt and milk in a bowl.
  2. Cover the bowl and chill in the refrigerator for 6–12 hours.
  3. Gently fold in the dried fruit, apple and blueberries. Dish up and scatter walnuts on top.

Check ingredients: Milk and walnuts. Check oats and other packaged ingredients for your needs.

Original recipe at Food Hero for Very Berry Muesli (new tab) ↗

LUNCH IDEA

Smashed Chickpea Salad

20 minutes prep

A chunky bean mixture for a sandwich, wrap or salad. Choose your own accompaniment.

Source batch makes about 3 cups.

Ingredients for Smashed Chickpea Salad
  • 2 cans Canned chickpeas (15 oz each; drain and rinse)
  • 1/3 cup Mayonnaise
  • 1 tsp Low-sodium soy sauce
  • 1 tbsp Mustard
  • 1/2 cup Chopped red onion
  • 1 stalk Celery (medium; chop)
  • 1/4 cup Chopped fresh parsley or dill
  • 2 tbsp Lemon juice
  • 1 tbsp Pickle relish or chopped pickle
  • 1/4 tsp Salt (optional)
  • 1/4 tsp Black pepper
Preparation for Smashed Chickpea Salad
  1. Press the rinsed beans with a fork or masher until the texture suits you.
  2. Fold in the other ingredients and refrigerate the mixture until serving.

Check ingredients: Mayonnaise commonly contains egg; soy sauce can contain soy and wheat. Check mustard and all labels.

Original recipe at Food Hero for Smashed Chickpea Salad (new tab) ↗

LUNCH IDEA

Tuna & Cabbage Salad

10 minutes prep

Canned tuna and chopped cabbage with a yogurt–mayonnaise dressing.

Source batch makes about 2 cups.

Ingredients for Tuna & Cabbage Salad
  • 1 can Tuna canned in water (5 oz; drain)
  • 2 cups Chopped cabbage
  • 1/4 cup Diced green onions
  • 1 tbsp Mayonnaise
  • 2 tbsp Nonfat plain yogurt
  • 1/4 tsp Salt
  • 1/4 tsp Black pepper
Preparation for Tuna & Cabbage Salad
  1. Flake the drained tuna and combine it with the cabbage.
  2. Mix in the green onions, mayonnaise, yogurt, salt and pepper. Keep refrigerated until serving.

Check ingredients: Fish and milk; mayonnaise commonly contains egg. Check every ingredient label.

Original recipe at Food Hero for Tuna & Cabbage Salad (new tab) ↗

02 / TAKE IT WITH YOU

Your shopping list.

Choose meals above to build your list.

This list uses recipe quantities. A half-can amount means use half the contents; it is not a package recommendation. Bread, wraps and other sides are your choice and are not included.

    No meals selected yet.

    BEFORE YOU PREPARE

    A few things to keep in mind.

    Plan for chilling.

    Wash hands and rinse fresh produce before preparing. Use ready-to-eat canned beans and tuna, and already-toasted walnuts. Keep these dishes refrigerated; put leftovers in the fridge within 2 hours. Muesli needs 6–12 hours to chill. Changing batch size does not change chilling time.

    Check what goes in.

    Read packaging and source recipes for allergens, substitutions and serving ideas. Nutrition depends on ingredients and the amount you eat; this tool does not calculate calories or set dietary targets.

    Know the source.

    Recipe quantities and timings were checked against Food Hero, Oregon State University Extension, on November 12, 2026. Forma wrote these preparation summaries and added the planner. The source does not endorse Forma. Use the linked originals for full details.

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