Meals

Millet cooked soft with milk, dried fig and pumpkin seeds — naturally gluten-free, and the highest magnesium figure in this library.

Chia soaked overnight in milk with cocoa and raspberries — 15 g of fibre, more than any other breakfast in this library carries.

Oats, peanut butter and milk pressed into a bar and chilled — a made-at-home answer to a shop protein bar, with an ingredient list you can read.

Cucumber halves filled with tuna and cottage cheese — 28 g of protein for 189 calories, which is the leanest ratio anywhere in the library.

Roasted aubergine over bulgur with garlic yogurt and walnuts — a meat-free dinner with 13 g of fibre and a fat profile that is almost entirely unsaturated.

Lean pork tenderloin with braised red cabbage and buckwheat — 42 g of protein for 14 g of fat, which is a leaner ratio than most people expect from pork.

Pickled herring with new potatoes, dill and a yogurt dressing — a Northern-European staple that carries about 2 g of EPA and DHA and 600 IU of vitamin D.

Baked chickpea falafel over bulgur tabbouleh with tahini — plant protein, 14 g of fibre, and about 280 µg of folate in one bowl.

Firm tofu crumbled with bell peppers, onion and turmeric — a plant-based scramble that carries 22 g of protein for 278 calories.

Smoked mackerel flaked over dense pumpernickel with cucumber and lemon — one of the richest sources of omega-3 you can put on a plate before nine in the morning.

Dry-roasted edamame with almonds — 268 kcal and 17 g of protein, far more than a standard trail mix delivers for the same calories.

Warm quinoa with almond butter, banana and a spoon of yogurt — 19 g of complete plant protein and 458 kcal to start the day.