Meals

Eighty grams of hummus with carrot, celery and cucumber — a 210-calorie snack with resistant starch and plant protein.

Chickpea pasta with tuna, capers and cherry tomatoes — roughly double the protein and fibre of the same dish made with wheat pasta.

Bulgur and green lentils with mint, parsley and lemon — 15 g fibre and ~320 µg folate in a lunch that keeps three days.

A gluten-free whole-grain breakfast — buckwheat groats simmered in milk with walnuts and blueberries, ~150 mg magnesium and 8 g fibre.

Whole trout fillet baked over fennel and new potatoes with lemon — 38 g protein, ~1.8 g omega-3, ready in half an hour.

Greek yogurt layered with blueberries and pumpkin seeds — ~160 mg of magnesium and 23 g of protein in a three-minute, no-cook snack.

Chickpea hummus blended with roasted beetroot and eaten with carrot sticks — 9 g of fibre and ~800 µg RAE of vitamin A for 247 calories.

A medium apple with two tablespoons of almond butter — ~7 mg of vitamin E, more than double the next-best figure here, from two ingredients.

Pan-seared tempeh with broccoli over buckwheat soba — 34 g of protein with no meat, dairy or egg, the most any plant-based meal here carries.

Slow-cooked venison with parsnip, swede and carrot — 45 g of protein and ~5.5 mg of iron, both the highest figures in this library, on 12 g of fat.

Chewy farro with roasted peppers, feta and olives — ~95 mg of vitamin C, the most of any meal here, and it holds its texture in a lunchbox.

Lean roast beef with rocket and horseradish on rye — 35 g of protein and ~6 mg of zinc, assembled in four minutes with nothing switched on.