Soups
Cauliflower & Broccoli Soup
A smooth, comforting blend of cauliflower and broccoli, gently simmered with onions, scallions, and a touch of turmeric. Light yet deeply nourishing..
Nutritional Highlights (per portion):
Energy: 130 calories
Fat: 1.5g
Sodium: 210mg
Carbohydrates: 26g
Fibre: 11g
Sugars: 8g
Protein: 8g
Vitamin A: 50% DV
Vitamin C: 280% DV
Calcium: 10% DV
Iron: 25% DV
Why It’s Healthy (Dr Notes):
Cauliflower and broccoli are rich in detox-supporting compounds and antioxidants that strengthen the immune system and reduce inflammation. This soup provides a satisfying source of fibre for digestive health and steady energy.
Allergies:
None of the common allergens.
Sweet Potato & Carrot Soup
A creamy, mildly sweet soup made with fresh sweet potatoes, carrots, and coconut milk — naturally smooth and comforting.
Nutritional Highlights (per portion):
Energy: 200 calories
Fat: 7g
Sodium: 250mg
Carbohydrates: 30g
Fibre: 8g
Protein: 5g
Vitamin A: 380% DV
Vitamin C: 90% DV
Calcium: 6% DV
Iron: 10% DV
Why It’s Healthy (Dr Notes):
Sweet potatoes and carrots are packed with beta-carotene, an antioxidant that supports vision and skin health. The coconut milk provides healthy fats for hormone balance and sustained fullness.
Allergies:
Contains coconut.
Creamy Pumpkin Soup
A silky, golden soup made with roasted pumpkin, blended with mild herbs and a hint of coconut cream for a balanced, nourishing bowl.
Nutritional Highlights (per portion):
Energy: 190 calories
Fat: 6g
Sodium: 230mg
Carbohydrates: 28g
Fibre: 7g
Protein: 4g
Vitamin A: 350% DV
Vitamin C: 120% DV
Why It’s Healthy (Dr Notes):
Pumpkin is high in antioxidants and fibre, promoting gut health and steady blood sugar levels. It’s naturally low in calories but nutrient-dense, making it ideal for weight management.
Allergies:
Contains coconut.
Thai Coconut Vegetable Soup
A light, aromatic soup featuring mixed vegetables in a coconut and lemongrass base — energising and restorative.
Nutritional Highlights (per portion):
Energy: 220 calories
Fat: 8g
Sodium: 320mg
Carbohydrates: 30g
Fibre: 6g
Protein: 6g
Vitamin C: 180% DV
Why It’s Healthy (Dr Notes):
Rich in antioxidants and anti-inflammatory compounds, this soup supports digestive health and hydration. Coconut milk adds healthy fats, while herbs like lemongrass and ginger help calm the gut.
Allergies:
Contains coconut.
Lentil & Spinach Soup
A hearty blend of red lentils and spinach, slow-cooked with herbs and spices for a satisfying, fibre-rich soup.
Nutritional Highlights (per portion):
Energy: 260 calories
Fat: 5g
Sodium: 310mg
Carbohydrates: 36g
Fibre: 14g
Protein: 18g
Iron: 35% DV
Why It’s Healthy (Dr Notes):
Lentils are a superb source of plant-based protein and fibre, helping regulate blood sugar and support fullness. Spinach adds iron and folate for energy and red blood cell health.
Allergies:
None of the common allergens.
Tomato Basil Soup
A bright, refreshing soup made from slow-roasted tomatoes, garlic, and basil — a classic with natural sweetness and tang.
Nutritional Highlights (per portion):
Energy: 170 calories
Fat: 3g
Sodium: 280mg
Carbohydrates: 25g
Fibre: 6g
Protein: 5g
Vitamin C: 140% DV
Vitamin A: 120% DV
Why It’s Healthy (Dr Notes):
Tomatoes are rich in lycopene, a potent antioxidant that supports heart health and reduces inflammation. Basil and garlic add antibacterial properties and aid digestion.
Allergies:
None of the common allergens.
Moroccan Chickpea Soup
A flavourful, spiced soup with chickpeas, tomatoes, and carrots — high in fibre and plant protein.
Nutritional Highlights (per portion):
Energy: 310 calories
Fat: 9g
Sodium: 340mg
Carbohydrates: 42g
Fibre: 13g
Protein: 14g
Iron: 40% DV
Why It’s Healthy (Dr Notes):
Chickpeas offer fibre and protein for blood sugar balance and satiety. The spices add antioxidants and support metabolic and gut health.
Allergies:
None of the common allergens.
Mushroom & Thyme Soup
An earthy, velvety blend of mushrooms, thyme, and onion — rich, warming, and deeply satisfying.
Nutritional Highlights (per portion):
Energy: 180 calories
Fat: 4g
Sodium: 270mg
Carbohydrates: 20g
Fibre: 5g
Protein: 8g
Iron: 15% DV
Why It’s Healthy (Dr Notes):
Mushrooms are rich in B vitamins and immune-supporting beta-glucans. This soup provides a natural energy boost and supports healthy metabolism.
Allergies:
None of the common allergens.
Salads
Doctor’s Green Salad
A vibrant mix of apples, beets, radishes, carrots, cherry tomatoes, nuts, and seeds over baby spinach, dressed in lemon vinaigrette.
Nutritional Highlights (per portion):
Energy: 630 calories
Fat: 35g
Sodium: 230mg
Carbohydrates: 73g
Fibre: 21g
Sugars: 37g
Protein: 18g
Why It’s Healthy (Dr Notes):
Rich in antioxidants, fibre, and healthy fats, this salad supports digestion, blood pressure, and heart health. A nutrient-dense option for energy and overall vitality.
Allergies:
Contains nuts and seeds.
Rocket & Mango Salad
Peppery arugula paired with sweet mango, bell peppers, and a light lemon vinaigrette.
Nutritional Highlights (per portion):
Energy: 110 calories
Fat: 1.5g
Sodium: 190mg
Carbohydrates: 25g
Fibre: 4g
Sugars: 18g
Protein: 5g
Why It’s Healthy (Dr Notes):
Low in calories but high in vitamin C, this salad boosts immunity and hydrates while delivering antioxidants and fibre for blood sugar stability.
Allergies:
None of the common allergens.
Roasted Mediterranean Vegetable Salad
A colourful salad of roasted zucchini, eggplant, bell peppers, asparagus, and cherry tomatoes, served over mixed greens with balsamic vinaigrette.
Nutritional Highlights (per portion):
Energy: 210 calories
Fat: 13g
Sodium: 170mg
Carbohydrates: 23g
Fibre: 8g
Sugars: 13g
Protein: 5g
Vitamin A: 250% DV
Vitamin C: 160% DV
Calcium: 6% DV
Iron: 10% DV
Why It’s Healthy (Dr Notes):
This vibrant salad is high in antioxidants that help fight inflammation and support heart health. The olive oil in the vinaigrette adds healthy fats, while the roasted vegetables provide fibre, potassium, and vitamins that support digestion and immunity.
Allergies:
None of the common allergens.
Quinoa & Kale Salad
A protein-packed mix of quinoa, baby kale, apples, walnuts, and pomegranate, finished with an orange vinaigrette.
Nutritional Highlights (per portion):
Energy: 1000 calories
Fat: 31g
Sodium: 210mg
Carbohydrates: 137g
Fibre: 83g
Sugars: 23g
Protein: 40g
Vitamin A: 240% DV
Vitamin C: 170% DV
Calcium: 25% DV
Iron: 70% DV
Why It’s Healthy (Dr Notes):
This salad delivers a complete plant protein profile and is rich in fibre, antioxidants, and omega-3 fats. It supports steady energy, hormone balance, and digestive health — ideal for those seeking sustained nourishment.
Allergies:
Contains nuts and seeds.
Salad Florentine
Fresh baby spinach, white onions, almonds, pumpkin and sunflower seeds, cherry tomatoes, and cucumber tossed in a light lemon dressing.
Nutritional Highlights (per portion):
Energy: 250 calories
Fat: 15g
Sodium: 85mg
Carbohydrates: 20g
Fibre: 8g
Sugars: 7g
Protein: 11g
Vitamin A: 200% DV
Vitamin C: 70% DV
Calcium: 20% DV
Iron: 30% DV
Why It’s Healthy (Dr Notes):
A balanced combination of iron-rich greens, vitamin C, and omega-3 fats. This salad supports healthy blood, glowing skin, and overall immune strength.
Allergies:
Contains nuts and seeds.
Mexican Corn & Bean Salad
A hearty blend of red kidney beans, white beans, chickpeas, corn, and bell peppers in a tangy tomato salsa with lime and coriander.
Nutritional Highlights (per portion):
Energy: 420 calories
Fat: 20g
Sodium: 290mg
Carbohydrates: 55g
Fibre: 17g
Sugars: 14g
Protein: 18g
Vitamin A: 370% DV
Vitamin C: 210% DV
Calcium: 35% DV
Iron: 90% DV
Why It’s Healthy (Dr Notes):
Beans and corn deliver fibre, protein, and minerals that support gut health, blood sugar balance, and energy. The herbs and spices provide antioxidants and mild anti-inflammatory benefits.
Allergies:
None of the common allergens.
Beetroot Salad
Beetroot, cucumber, cherry tomatoes, sliced almonds, and spinach tossed with apple cider vinaigrette — bright and refreshing.
Nutritional Highlights (per portion):
Energy: 120 calories
Fat: 3g
Sodium: 220mg
Carbohydrates: 20g
Fibre: 5g
Sugars: 8g
Protein: 5g
Vitamin A: 160% DV
Vitamin C: 60% DV
Calcium: 10% DV
Iron: 15% DV
Why It’s Healthy (Dr Notes):
Beetroot supports heart health and blood flow, while almonds and spinach add healthy fats, protein, and iron. This salad is naturally hydrating and helps reduce inflammation.
Allergies:
Contains nuts.
Greek Salad
A refreshing mix of tomatoes, cucumber, bell peppers, olives, onions, and vegan feta on a bed of romaine lettuce, with olive oil and herbs.
Nutritional Highlights (per portion):
Energy: 300 calories
Fat: 21g
Sodium: 790mg
Carbohydrates: 23g
Fibre: 5g
Sugars: 11g
Protein: 7g
Vitamin A: 180% DV
Vitamin C: 160% DV
Calcium: 6% DV
Iron: 10% DV
Why It’s Healthy (Dr Notes):
This Mediterranean-inspired salad combines fibre-rich vegetables and healthy plant fats for heart health and hormone balance. A light, satisfying option for everyday wellness.
Allergies:
May contain soy (in vegan feta).
Bowls
Falafel Summer Veggie
Chickpea herb falafel served with roasted zucchini, sweet corn, bell peppers, brown rice, lentils, and lemon tahini dressing.
Nutritional Highlights (per portion):
Calories: 430
Fat: 18g
Carbohydrates: 73g
Fibre: 13g
Protein: 18g
Sodium: 160mg
Why It’s Healthy (Dr Notes):
Falafel Summer Veggie offers a nutrient-dense balance of fibre, protein, and essential vitamins. The chickpeas and lentils support blood sugar stability, while lemon tahini provides healthy fats and calcium. A satisfying and wholesome low-calorie meal suitable for diabetic and weight-conscious diets.
Allergies:
Contains sesame (tahini).
Superfood Bowl
Avocado, red cabbage, pumpkin seeds, hemp seeds, sunflower seeds, flax seeds, and oyster mushrooms over brown rice and quinoa, topped with ginger tamari sauce.
Nutritional Highlights (per portion):
Calories: 1240
Fat: 78g
Carbohydrates: 104g
Fibre: 56g
Protein: 46g
Sodium: 1040mg
Why It’s Healthy (Dr Notes):
This nutrient-packed bowl supports heart, brain, and digestive health. Avocado and seeds provide omega-3 and omega-6 fatty acids, hemp and flax deliver complete plant protein, and red cabbage adds antioxidants. The combination of quinoa and brown rice offers steady energy and balanced nutrition.
Allergies:
Contains soy (tamari).
Hawaiian Bowl
Brown rice, seaweed, broccoli, avocado, pineapple, and barbecue sauce create a vibrant, balanced bowl.
Nutritional Highlights (per portion):
Calories: 570
Fat: 23g
Carbohydrates: 82g
Fibre: 27g
Protein: 21g
Sodium: 800mg
Why It’s Healthy (Dr Notes):
A refreshing tropical bowl with digestive enzymes from pineapple, fibre from brown rice, and healthy fats from avocado. Seaweed provides iodine to support thyroid health. Perfect for diabetic and weight-conscious diets.
Allergies:
Contains soy if sauce includes soy ingredients.
Miso Glazed Eggplant Bowl
Roasted miso-glazed eggplants with shiitake and oyster mushrooms, tofu, broccoli, and sesame ginger sauce over brown rice.
Nutritional Highlights (per portion):
Calories: 870
Fat: 16g
Carbohydrates: 134g
Fibre: 36g
Protein: 56g
Sodium: 1520mg
Why It’s Healthy (Dr Notes):
Rich in probiotics, antioxidants, and fibre. Miso promotes gut health, mushrooms boost immunity, and tofu provides complete protein. Broccoli and sesame deliver vitamins and minerals for a balanced, energizing meal.
Allergies:
Contains soy and sesame.
Warm Mushroom Shawarma Bowl
Oyster mushrooms, hummus, chickpeas, black lentils, whole grain pita, green salad, roasted cauliflower, and tahini slaw.
Nutritional Highlights (per portion):
Calories: 820
Fat: 15g
Carbohydrates: 131g
Fibre: 27g
Protein: 49g
Sodium: 420mg
Why It’s Healthy (Dr Notes):
A hearty, Mediterranean-inspired bowl loaded with plant protein and fibre. Mushrooms and legumes support energy and muscle repair, while tahini and hummus add healthy fats and minerals. Balanced, satisfying, and nutrient-dense.
Allergies:
Contains gluten (pita) and sesame (tahini).
Golden Bowl
Roasted sweet potatoes, mushrooms, cauliflower, carrots, broccoli, beets, kale, quinoa, brown rice, pumpkin and sunflower seeds with lemon tahini dressing.
Nutritional Highlights (per portion):
Calories: 760
Fat: 38g
Carbohydrates: 92g
Fibre: 21g
Protein: 30g
Sodium: 260mg
Why It’s Healthy (Dr Notes):
Packed with antioxidants, fibre, and plant protein. Beets enhance circulation, sweet potatoes and carrots provide beta-carotene, and kale offers vitamins A, C, and K. Seeds add healthy fats and minerals, creating a complete nutrient-balanced meal.
Allergies:
Contains sesame (tahini).
Sandwiches and Wraps
A hearty plant-based burger made from black beans, quinoa, onions, hummus, and fresh vegetables on a whole wheat bun or lettuce wrap.
Nutritional Highlights (per portion):
Energy: ~510 calories
Fat: 8g
Saturated Fat: 1.5g
Sodium: 550mg
Carbohydrates: 85g
Fibre: 18g
Protein: 13g
Why It’s Healthy (Dr Notes):
A fibre-rich, high-protein burger alternative that supports digestive health, satiety, and stable blood sugar. Rich in iron and plant compounds that promote heart health.
Allergies:
Contains gluten unless served in lettuce wrap.
Club Sandwich
A stacked sandwich featuring tofu, avocado, cucumber, tomato, and aubergine layered on multigrain bread with vegan mayo and guacamole.
Nutritional Highlights (per portion):
Energy: ~1100 calories
Fat: 78g
Saturated Fat: 24g
Sodium: 1820mg
Carbohydrates: 77g
Fibre: 15g
Protein: 37g
Why It’s Healthy (Dr Notes):
Packed with heart-healthy fats and complete plant protein. Avocado and tofu supply essential amino acids, calcium, and potassium, supporting cardiovascular and bone health.
Allergies:
Contains gluten (bread), soy (tofu), and avocado.
Mushroom Sandwich
A savoury sandwich filled with portobello mushrooms, arugula, roasted bell peppers, and a spiced cashew spread on gluten-free grain bread.
Nutritional Highlights (per portion):
Energy: ~520 calories
Fat: 19g
Saturated Fat: 3g
Sodium: 970mg
Carbohydrates: 77g
Fibre: 14g
Protein: 19g
Why It’s Healthy (Dr Notes):
Rich in antioxidants, vitamins A and C, and selenium. Mushrooms and arugula provide immune-boosting nutrients and help regulate blood pressure and metabolism.
Allergies:
Contains tree nuts (cashew).
Chickpea & Avocado Wrap
A satisfying wrap filled with mashed chickpeas, avocado, spinach, cucumber, and radish in a whole wheat tortilla.
Nutritional Highlights (per portion):
Energy: ~600 calories
Fat: 25g
Saturated Fat: 7g
Sodium: 700mg
Carbohydrates: 79g
Fibre: 23g
Protein: 20g
Why It’s Healthy (Dr Notes):
A balanced, fibre-rich wrap that supports heart health and digestion. Chickpeas provide protein and minerals, while avocado adds healthy fats for satiety.
Allergies:
Contains gluten (tortilla) and avocado.
Mediterranean Wrap
A wholesome wrap with roasted zucchini, eggplant, bell peppers, asparagus, and herb pesto in a whole wheat or pita wrap.
Nutritional Highlights (per portion):
Energy: ~570 calories
Fat: 22g
Saturated Fat: 4g
Sodium: 910mg
Carbohydrates: 84g
Fibre: 15g
Protein: 18g
Why It’s Healthy (Dr Notes):
Mediterranean-inspired meal full of antioxidants and healthy fats. Promotes heart and digestive health through fibre, vitamins, and minerals.
Allergies:
Contains gluten (pita/wrap) and nuts (pesto).
Mushroom Avocado on Rye
Grilled rye bread topped with smashed avocado, portobello mushrooms, roasted peppers, tomatoes, and arugula.
Nutritional Highlights (per portion):
Energy: ~690 calories
Fat: 28g
Saturated Fat: 6g
Sodium: 1230mg
Carbohydrates: 95g
Fibre: 19g
Protein: 18g
Why It’s Healthy (Dr Notes):
Combines fibre, healthy fats, and antioxidants. Supports heart, skin, and digestive health while offering a nutrient-dense, balanced meal.
Allergies:
Contains gluten (rye bread) and sesame oil.
Not Tuna Lettuce Wrap
A fresh romaine lettuce wrap filled with smashed chickpeas, tahini, hemp seeds, onions, cucumber, and a touch of seaweed for flavor.
Nutritional Highlights (per portion):
Energy: ~470 calories
Fat: 28g
Saturated Fat: 3g
Sodium: 210mg
Carbohydrates: 41g
Fibre: 13g
Protein: 22g
Why It’s Healthy (Dr Notes):
High in omega-3s, protein, and minerals. Hemp seeds and chickpeas support heart and immune health, while lettuce and cucumber provide hydration and fibre.
Allergies:
Contains sesame (tahini).
Mains
Sweet n Sour Vegetables
Sautéed bell peppers, scallions, mushrooms, pineapple, cauliflower, snap peas, and carrots in a light sweet-and-sour sauce served over steamed brown rice.
Nutritional Highlights (per portion):
Energy: ~520 calories
Fat: 10g
Saturated Fat: 1.5g
Sodium: 540mg
Carbohydrates: 92g
Fibre: 14g
Sugars: 20g
Protein: 18g
Why It’s Healthy (Dr Notes):
A colourful, antioxidant-rich meal that supports immune health and digestive balance. Pineapple adds bromelain enzymes that aid digestion, while the mix of vegetables offers fibre and phytonutrients.
Allergies:
Contains soy if sauce includes soy-based ingredients.
Kung Pao Vegan Chicken
Tofu stir-fried with celery, bell peppers, mushrooms, peanuts, scallions, and sesame seeds in hoisin sauce. Served with Chinese peas and brown rice.
Nutritional Highlights (per portion):
Energy: ~640 calories
Fat: 22g
Saturated Fat: 3g
Sodium: 780mg
Carbohydrates: 80g
Fibre: 10g
Protein: 28g
Why It’s Healthy (Dr Notes):
A high-protein plant dish offering heart-healthy fats from peanuts and sesame. Tofu provides calcium and iron, while mixed vegetables add antioxidants and fibre.
Allergies:
Contains soy, sesame, and peanuts.
Spaghetti Bolognese
Gluten-free spaghetti tossed in a rich vegan meat sauce with peas, carrots, and tomato base. A hearty and homely comfort dish.
Nutritional Highlights (per portion):
Energy: ~580 calories
Fat: 14g
Saturated Fat: 2g
Sodium: 520mg
Carbohydrates: 90g
Fibre: 12g
Protein: 24g
Why It’s Healthy (Dr Notes):
High in plant protein and fibre, this dish supports muscle recovery and digestive health. Tomatoes provide lycopene, a potent antioxidant for cardiovascular protection.
Allergies:
Contains soy if vegan meat substitute includes soy.
Ziti Pasta
Ziti pasta baked with roasted eggplant, tomatoes, onions, mushrooms, vegan cheese, and parsley in a tomato sauce.
Nutritional Highlights (per portion):
Energy: ~610 calories
Fat: 18g
Saturated Fat: 3g
Sodium: 640mg
Carbohydrates: 92g
Fibre: 14g
Protein: 20g
Why It’s Healthy (Dr Notes):
A wholesome take on traditional pasta bake. Rich in fibre, antioxidants, and plant protein. Eggplant and tomatoes provide beneficial polyphenols that support heart and liver function.
Allergies:
Contains gluten unless made with gluten-free ziti.
Bean Stew
A hearty stew of kidney beans, chickpeas, black beans, and cannellini beans, simmered in a rich tomato base and served with steamed couscous.
Nutritional Highlights (per portion):
Energy: ~540 calories
Fat: 8g
Sodium: 480mg
Carbohydrates: 86g
Fibre: 20g
Protein: 22g
Why It’s Healthy (Dr Notes):
Packed with plant protein and fibre, this stew promotes steady blood sugar, heart health, and gut microbiome balance.
Allergies:
Contains gluten if served with couscous.
Singaporean Noodles
Brown rice noodles stir-fried with tempeh, scallions, carrots, snow peas, sesame seeds, mung bean sprouts, and green peppers.
Nutritional Highlights (per portion):
Energy: ~580 calories
Fat: 16g
Sodium: 560mg
Carbohydrates: 82g
Fibre: 12g
Protein: 24g
Why It’s Healthy (Dr Notes):
A vibrant, fibre-rich noodle dish supporting digestive and metabolic health. Tempeh offers probiotics and complete protein; sesame adds calcium and zinc.
Allergies:
Contains soy and sesame.
Rice, Peas & Pumpkin
Fragrant brown rice with kidney beans, butternut pumpkin, broccoli, and tofu simmered in coconut milk.
Nutritional Highlights (per portion):
Energy: ~620 calories
Fat: 20g
Saturated Fat: 8g
Sodium: 540mg
Carbohydrates: 86g
Fibre: 14g
Protein: 22g
Why It’s Healthy (Dr Notes):
Combines plant protein and healthy fats with complex carbs. Pumpkin adds beta-carotene and fibre for vision and digestive health.
Allergies:
Contains soy (tofu) and coconut.
Vegan Steak & Potatoes
Pan-seared vegan meat served with roasted sweet potato, sautéed red cabbage, broccoli, and tomato gravy.
Nutritional Highlights (per portion):
Energy: ~610 calories
Fat: 16g
Sodium: 540mg
Carbohydrates: 80g
Fibre: 12g
Protein: 28g
Why It’s Healthy (Dr Notes):
Protein-packed and satisfying, rich in vitamin C and iron. Sweet potatoes support immune health while red cabbage provides antioxidants.
Allergies:
Contains soy if meat substitute includes soy.
Ratatouille with Couscous
French-style slow-braised eggplant, zucchini, bell pepper, and olives served with steamed couscous.
Nutritional Highlights (per portion):
Energy: ~560 calories
Fat: 14g
Sodium: 420mg
Carbohydrates: 86g
Fibre: 10g
Protein: 16g
Why It’s Healthy (Dr Notes):
Mediterranean-inspired and rich in antioxidants, this dish supports heart and digestive health while being light yet filling.
Allergies:
Contains gluten if couscous not substituted.
Vegan Goulash
Stewed soya chunks in paprika and red pepper tomato sauce served with roasted sweet potatoes.
Nutritional Highlights (per portion):
Energy: ~580 calories
Fat: 12g
Sodium: 480mg
Carbohydrates: 88g
Fibre: 14g
Protein: 26g
Why It’s Healthy (Dr Notes):
Rich in plant protein and antioxidants, paprika adds anti-inflammatory benefits while the balance of complex carbs provides sustained energy.
Allergies:
Contains soy.
Pasta Ala Primavera
Whole wheat pasta tossed with roasted zucchini, eggplant, bell peppers, and asparagus in a creamy cashew sauce, finished with fresh basil.
Nutritional Highlights (per portion):
Energy: ~590 calories
Fat: 18g
Saturated Fat: 3g
Sodium: 440mg
Carbohydrates: 86g
Fibre: 12g
Protein: 20g
Why It’s Healthy (Dr Notes):
A vibrant, high-fibre pasta full of antioxidants and healthy fats. Cashews add magnesium and plant protein for energy and muscle support.
Allergies:
Contains tree nuts (cashew).
Lemon Cauliflower with Roasted Potatoes
Pan-seared lemon-marinated cauliflower served with roasted new potatoes and a cashew-caper dill tartar sauce.
Nutritional Highlights (per portion):
Energy: ~540 calories
Fat: 16g
Saturated Fat: 2.5g
Sodium: 380mg
Carbohydrates: 82g
Fibre: 10g
Protein: 16g
Why It’s Healthy (Dr Notes):
Rich in vitamin C and detoxifying compounds, this light dish supports immune and digestive health. Cashews add healthy fats for satiety.
Allergies:
Contains tree nuts (cashew).
Vegan Beef Tempeh & Broccoli
Tempeh marinated in tamari, garlic, and ginger stir-fried with broccoli and served over brown rice with toasted sesame seeds.
Nutritional Highlights (per portion):
Energy: ~620 calories
Fat: 20g
Sodium: 540mg
Carbohydrates: 80g
Fibre: 12g
Protein: 28g
Why It’s Healthy (Dr Notes):
High in protein and iron, this meal balances complex carbs and probiotics from tempeh for gut and muscle health.
Allergies:
Contains soy and sesame.
Chickpea Coconut Kale Stew
A fragrant turmeric curry of chickpeas, coconut milk, and kale served with steamed wild rice.
Nutritional Highlights (per portion):
Energy: ~640 calories
Fat: 22g
Saturated Fat: 8g
Sodium: 520mg
Carbohydrates: 90g
Fibre: 14g
Protein: 22g
Why It’s Healthy (Dr Notes):
Combines anti-inflammatory turmeric and kale’s detoxifying chlorophyll with plant protein from chickpeas. A balanced and energizing dish.
Allergies:
Contains coconut.
Spaghetti Squash with Marinara
Roasted spaghetti squash served with red pepper and beet tomato sauce, topped with avocado and fresh basil.
Nutritional Highlights (per portion):
Energy: ~480 calories
Fat: 14g
Saturated Fat: 2g
Sodium: 420mg
Carbohydrates: 68g
Fibre: 12g
Protein: 12g
Why It’s Healthy (Dr Notes):
Low-carb, high-antioxidant meal that supports weight management and heart health. Rich in vitamin C and lycopene.
Allergies:
Contains no common allergens.
Stir-Fried Vegetables with Amaranth/Rice Noodles
Bok choy, mushrooms, zucchini, and peppers stir-fried and served with steamed amaranth seeds or rice noodles.
Nutritional Highlights (per portion):
Energy: ~520 calories
Fat: 10g
Sodium: 460mg
Carbohydrates: 80g
Fibre: 10g
Protein: 18g
Why It’s Healthy (Dr Notes):
High in minerals like calcium and iron from amaranth; rich in antioxidants and fibre to support circulation and digestion.
Allergies:
Contains soy if sauce includes soy ingredients.
Risi Bisi with Mushrooms
Brown rice cooked in aromatic vegetable stock, tossed with green peas, cremini, and trumpet mushrooms.
Nutritional Highlights (per portion):
Energy: ~540 calories
Fat: 12g
Saturated Fat: 1.5g
Sodium: 360mg
Carbohydrates: 84g
Fibre: 10g
Protein: 16g
Why It’s Healthy (Dr Notes):
Classic Northern Italian comfort dish rich in fibre and plant protein. Mushrooms supply B vitamins and immune-enhancing beta-glucans.
Allergies:
Contains no common allergens.
Whole Wheat Spaghetti with Vegan Meatballs
Whole wheat spaghetti with vegan meatballs in a tomato basil sauce — a wholesome take on a classic favourite.
Nutritional Highlights (per portion):
Energy: ~610 calories
Fat: 14g
Saturated Fat: 2g
Sodium: 540mg
Carbohydrates: 92g
Fibre: 14g
Protein: 24g
Why It’s Healthy (Dr Notes):
High in plant protein and fibre for sustained energy. Tomatoes and basil add antioxidants that promote cardiovascular and skin health.
Allergies:
Contains gluten (spaghetti); soy if in meatballs.
Nuggets and Baked Sweet Potato Fries
Pan-fried vegan nuggets served with baked sweet potato fries, green salad, and a spiced cashew dip.
Nutritional Highlights (per portion):
Energy: ~580 calories
Fat: 20g
Saturated Fat: 3g
Sodium: 480mg
Carbohydrates: 74g
Fibre: 10g
Protein: 22g
Why It’s Healthy (Dr Notes):
Comfort food made cleaner — baked, not fried, and paired with nutrient-dense sweet potatoes and healthy fats from cashews.
Allergies:
Contains tree nuts (cashew); may contain soy.
Lentil Curry with Cauliflower Rice
Yellow lentils cooked in aromatic masala gravy, served with sautéed onion cauliflower rice.
Nutritional Highlights (per portion):
Energy: ~540 calories
Fat: 10g
Sodium: 460mg
Carbohydrates: 78g
Fibre: 14g
Protein: 22g
Why It’s Healthy (Dr Notes):
A hearty, high-protein, and low-glycaemic meal supporting blood sugar stability and digestive health.
Allergies:
Contains no common allergens.
Soy Glazed Tofu with Zoodles
Organic marinated tofu glazed in soy sauce, served with sautéed zucchini noodles and roasted vegetables in light coconut milk.
Nutritional Highlights (per portion):
Energy: ~600 calories
Fat: 18g
Saturated Fat: 6g
Sodium: 520mg
Carbohydrates: 68g
Fibre: 12g
Protein: 26g
Why It’s Healthy (Dr Notes):
Combines plant protein with phytonutrient-rich vegetables. Zucchini noodles add volume with fewer calories while supporting hydration and digestion.
Allergies:
Contains soy and coconut.
Vegetable Lasagna
Layers of roasted zucchini, eggplant, and cauliflower béchamel sauce baked to perfection. May substitute with pasta sheets on request.
Nutritional Highlights (per portion):
Energy: ~620 calories
Fat: 20g
Saturated Fat: 4g
Sodium: 560mg
Carbohydrates: 86g
Fibre: 14g
Protein: 22g
Why It’s Healthy (Dr Notes):
A nutrient-dense, lower-carb take on classic lasagna. Provides fibre, vitamins, and healthy fats while being gluten-free and satisfying.
Allergies:
Contains nuts (cashew if used in béchamel).
Juices
Purple
A nutrient-rich blend of carrot, beet, apple, kale, and ginger that supports energy and overall vitality.
Nutritional Highlights (per portion):
Calories: 230
Fat: 2g
Sodium: 230mg
Carbohydrates: 53g
Fibre: 14g
Sugars: 30g
Protein: 8g
Why It’s Healthy (Dr Notes):
Rich in antioxidants and vitamins A and C, this juice boosts immunity, supports eye health, and enhances circulation.
Allergies:
None of the common allergens.
Green Glow
A refreshing blend of celery, cucumber, parsley, spinach, lemon, and ginger that supports detoxification and hydration.
Nutritional Highlights (per portion):
Calories: 150
Fat: 1.5g
Sodium: 220mg
Carbohydrates: 45g
Fibre: 16g
Sugars: 5g
Protein: 9g
Why It’s Healthy (Dr Notes):
Packed with chlorophyll, vitamins, and minerals, this juice promotes kidney health and boosts immunity.
Allergies:
None of the common allergens.
Energizer
A bright, earthy blend of carrot, spinach, celery, and parsley for natural energy and vitality.
Nutritional Highlights (per portion):
Calories: 130
Fat: 1g
Sodium: 300mg
Carbohydrates: 29g
Fibre: 11g
Sugars: 13g
Protein: 5g
Why It’s Healthy (Dr Notes):
Rich in beta-carotene and iron, this juice supports blood health and energy production.
Allergies:
None of the common allergens.
Tropical
A vibrant blend of orange, pineapple, carrot, kale, and ginger — a sweet, tangy immune-boosting drink.
Nutritional Highlights (per portion):
Calories: 170
Fat: 1.5g
Sodium: 75mg
Carbohydrates: 40g
Fibre: 7g
Sugars: 20g
Protein: 5g
Why It’s Healthy (Dr Notes):
Rich in vitamin C and antioxidants to strengthen the immune system and improve digestion.
Allergies:
None of the common allergens.
Nature’s Healer
A restorative mix of cucumber, green apple, kale, garlic, ginger, turmeric, and cayenne — designed to cleanse and heal.
Nutritional Highlights (per portion):
Calories: 210
Fat: 3g
Sodium: 65mg
Carbohydrates: 58g
Fibre: 17g
Sugars: 11g
Protein: 11g
Why It’s Healthy (Dr Notes):
Anti-inflammatory and detoxifying, this juice boosts immunity and supports digestive and heart health.
Allergies:
None of the common allergens.
Rejuvenate
A hydrating mix of green apple, cucumber, lime, and coconut water — crisp, light, and refreshing.
Nutritional Highlights (per portion):
Calories: 90
Fat: 0g
Sodium: 0mg
Carbohydrates: 26g
Fibre: 5g
Sugars: 16g
Protein: 1g
Why It’s Healthy (Dr Notes):
A vitamin-rich juice that hydrates, supports skin health, and aids digestion.
Allergies:
None of the common allergens.
Pineapple Turmeric Gold
A bright anti-inflammatory blend of pineapple, cucumber, romaine, spinach, and turmeric.
Nutritional Highlights (per portion):
Calories: 70
Fat: 1g
Sodium: 45mg
Carbohydrates: 17g
Fibre: 3g
Sugars: 8g
Protein: 4g
Why It’s Healthy (Dr Notes):
Combines curcumin and bromelain for improved digestion, joint health, and reduced inflammation.
Allergies:
None of the common allergens.
Lemonade
A simple, refreshing blend of lemon, stevia, and water for a low-calorie alkaline boost.
Nutritional Highlights (per portion):
Calories: 25
Fat: 0g
Sodium: 10mg
Carbohydrates: 28g
Sugars: 22g
Protein: 0g
Why It’s Healthy (Dr Notes):
Rich in vitamin C, this juice supports detoxification and hydration with no added sugar.
Allergies:
None of the common allergens.
Strawberry Lemonade
A sweet-tart mix of strawberries, lemon, and stevia — bursting with vitamin C and antioxidants.
Nutritional Highlights (per portion):
Calories: 45
Fat: 0g
Sodium: 10mg
Carbohydrates: 32g
Fibre: 2g
Sugars: 26g
Protein: 1g
Why It’s Healthy (Dr Notes):
Boosts immunity, supports hydration, and offers a natural low-calorie sweetness.
Allergies:
None of the common allergens.
Cucumber Lemonade
A hydrating combination of cucumber, lemon, stevia, and water — perfect for detox and digestion.
Nutritional Highlights (per portion):
Calories: 35
Fat: 0g
Sodium: 10mg
Carbohydrates: 29g
Sugars: 24g
Protein: 1g
Why It’s Healthy (Dr Notes):
Cleanses and hydrates the body while supporting kidney and skin health.
Allergies:
None of the common allergens.
Organic Fruit Punch
A nutrient-packed combination of red apple, pear, red grapes, orange, and strawberries — sweet and full-bodied.
Nutritional Highlights (per portion):
Calories: 330
Fat: 1g
Sodium: 10mg
Carbohydrates: 85g
Fibre: 19g
Sugars: 55g
Protein: 3g
Why It’s Healthy (Dr Notes):
Rich in antioxidants and vitamins for immune support, heart health, and digestion.
Allergies:
None of the common allergens.
Four Season
A wholesome mix of red apple, grapes, plums, and orange — rich in antioxidants and fiber.
Nutritional Highlights (per portion):
Calories: 360
Fat: 1.5g
Sodium: 10mg
Carbohydrates: 89g
Fibre: 14g
Sugars: 73g
Protein: 4g
Why It’s Healthy (Dr Notes):
Packed with polyphenols and vitamin C to support immune health and cardiovascular function.
Allergies:
None of the common allergens.
Refresh
A refreshing blend of cucumber, kale, lime, and agave for balanced hydration and gentle sweetness.
Nutritional Highlights (per portion):
Calories: 180
Fat: 2.5g
Sodium: 85mg
Carbohydrates: 42g
Fibre: 13g
Sugars: 11g
Protein: 11g
Why It’s Healthy (Dr Notes):
Promotes hydration, supports digestion, and balances blood sugar naturally.
Allergies:
None of the common allergens.
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