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Evidence-based hormone health — for men & women

Understand your hormones. Reclaim how you feel.

From low testosterone in men to perimenopause and hormone balance in women, so much of how you feel comes back to your hormones. We turn the real science into clear steps you can act on — naturally.

Independent · Evidence-based · Every claim sourced · No paid placements

lemon-thyme-chicken-thighs-new-potatoes-salad
Lemon and Thyme Chicken Thighs with Crispy New Potatoes and Salad
Boneless chicken thighs pan-fried with garlic, lemon and thyme, served on crispy crushed new potatoes with a simple leaf and tomato salad. A gluten-free dinner with 42g of protein, ready in 30 minutes.
Dinner
30
42
549
gluten-free, low-lactose
chicken thighs, new potatoes, olive oil, garlic, lemon, thyme, salad leaves, cherry tomatoes, parsley
A plate of golden pan-fried chicken thigh topped with a lemon slice and fresh herbs on golden new potatoes, with mixed salad leaves and cherry tomatoes, lemon slices and a cup of tea beside it
courgette-pea-white-bean-soup
Courgette, Pea and White Bean Soup with Parsley and Olive Oil
Courgettes, peas and cannellini beans simmered and blended into a smooth, creamy soup with lemon, finished with parsley and olive oil. A vegan lunch with 11g of fibre, ready in 30 minutes.
Lunch
30
13
240
vegan, vegetarian, gluten-free
olive oil, onion, garlic, courgettes, cannellini beans, peas, vegetable stock, lemon juice, parsley
Two white bowls of smooth yellowish-green soup topped with fresh parsley leaves, a drizzle of olive oil and black pepper, with a spoon on a grey stone surface
smoky-toasted-pumpkin-sunflower-seeds
Smoky Toasted Pumpkin and Sunflower Seeds
Pumpkin and sunflower seeds toasted in a dry pan and tossed with smoked paprika and garlic. A crunchy vegan snack with 7g of protein a portion, free from nuts, soya and sesame, ready in 10 minutes.
Snack
10
7
195
vegan, vegetarian, gluten-free
pumpkin seeds, sunflower seeds, olive oil, smoked paprika, garlic powder
A small dark blue cup filled with toasted sunflower seeds and a few pumpkin seeds on a wooden board, with more seeds scattered around it
vegan-buckwheat-pancakes-blueberries-coconut-yogurt
Vegan Buckwheat Pancakes with Blueberries and Coconut Yogurt
Soft buckwheat pancakes made with banana, flaxseed and hemp seeds, topped with coconut yogurt, blueberries and cacao nibs. A vegan, gluten-free breakfast ready in 25 minutes.
Breakfast
25
13
458
vegan, vegetarian, gluten-free
buckwheat flour, baking powder, flaxseed, hemp seeds, banana, coconut drink, cinnamon, rapeseed oil, coconut yogurt, blueberries, cacao nibs
A stack of golden buckwheat pancakes spread with white coconut yogurt and topped with blueberries and a dusting of cinnamon, with a scoop of coconut yogurt mixed with cacao nibs on a blue-rimmed plate
creamy-mushroom-broccoli-quinoa-watercress
Creamy Mushroom and Broccoli Quinoa with Watercress and Tomato Salad
Quinoa simmered with mushrooms and broccoli and finished with soft cheese and vegetarian hard cheese like a risotto, served with a watercress and tomato salad. A vegetarian dinner with 23g of protein, ready in 40 minutes.
Dinner
40
23
496
vegetarian, gluten-free
olive oil, onion, garlic, mushrooms, quinoa, vegetable stock, broccoli, soft cheese, vegetarian hard cheese, thyme, lemon juice, watercress, cherry tomatoes
A white plate of creamy tricolour quinoa with sliced mushrooms and broccoli florets, next to a pile of watercress topped with halved cherry tomatoes
rice-noodle-salad-edamame-peanut-lime-dressing
Rice Noodle Salad with Edamame, Carrot, Cucumber and Peanut Lime Dressing
Thin rice noodles tossed with edamame beans, carrot, cucumber, red pepper and fresh herbs in a peanut, lime and ginger dressing. A vegan dinner with 18g of protein, ready in 20 minutes.
Dinner
20
18
417
vegan, vegetarian, gluten-free
rice vermicelli, edamame, carrots, cucumber, red pepper, coriander, mint, peanut butter, lime, tamari, maple syrup, garlic, ginger
A hand holding a yellow bowl of thin rice noodles tossed with shredded carrot, strips of red pepper, cucumber slices and fresh herbs, with a fork in the bowl
green-apple-slices-sunflower-seed-butter-dip
Green Apple Slices with Cinnamon Sunflower Seed Butter Dip
Crisp green apple slices with a creamy sunflower seed butter dip warmed with cinnamon. A nut-free, vegan snack with 21g of carbohydrate, ready in 5 minutes.
Snack
5
4
228
vegan, vegetarian, gluten-free
green apples, lemon juice, sunflower seed butter, cinnamon
A white plate of thin green apple slices around a small dark bowl of creamy sunflower seed butter, next to a halved green apple on a brown cloth
egg-fried-rice-cauliflower-carrot-peas
Egg Fried Rice with Cauliflower Rice, Carrot, Peas and Spring Onions
Basmati rice and cauliflower rice stir-fried with egg, carrot, peas and spring onions and seasoned with tamari. A vegetarian lunch with 20g of protein, ready in 20 minutes.
Lunch
20
20
458
vegetarian, gluten-free
rapeseed oil, garlic, carrot, spring onions, basmati rice, cauliflower rice, peas, eggs, tamari
A wide white bowl of egg fried rice flecked with diced carrot and sliced spring onions, with dark chopsticks resting on the rim
crispy-gnocchi-butter-beans-spinach-tomatoes
Crispy Gnocchi with Butter Beans, Spinach and Cherry Tomatoes
Shop-bought gnocchi pan-fried until crisp, then tossed with butter beans, garlic, cherry tomatoes and spinach and finished with lemon and hard cheese. A vegetarian dinner ready in 25 minutes.
Dinner
25
18
436
vegetarian
gnocchi (some brands contain egg), olive oil, garlic, butter beans, cherry tomatoes, spinach, lemon juice, vegetarian hard cheese, basil
A frying pan of golden pan-fried gnocchi with wilted spinach, cherry tomatoes and grated hard cheese, with fresh basil, lemon wedges, vine tomatoes and a wedge of cheese around it
lemon-garlic-salmon-asparagus-basmati-rice
Lemon Garlic Salmon with Asparagus and Basmati Rice
Salmon fillets roasted with garlic, lemon and black pepper alongside tender asparagus, served with fluffy basmati rice. A gluten-free dinner with 34g of protein, ready in 30 minutes.
Dinner
30
34
580
gluten-free, low-lactose
salmon, olive oil, garlic, lemon, asparagus, basmati rice, oregano, black pepper
A white plate with a roasted salmon fillet topped with a lemon slice, a bundle of roasted asparagus spears and fluffy white basmati rice, with a fork beside it on a wooden table
roasted-squash-puy-lentil-spinach-salad
Roasted Butternut Squash, Puy Lentil and Spinach Salad with Pumpkin Seeds
Golden roasted butternut squash with Puy lentils, cherry tomatoes, red onion and spinach, finished with toasted pumpkin seeds. A vegan lunch with 22g of protein and 15g of fibre, ready in 45 minutes.
Lunch
45
22
534
vegan, vegetarian, gluten-free
butternut squash, olive oil, smoked paprika, puy lentils, cherry tomatoes, red onion, spinach, pumpkin seeds, chia seeds, red wine vinegar
A blue-rimmed bowl of roasted butternut squash cubes with cherry tomatoes, diced red onion and baby spinach leaves, scattered with pumpkin seeds and chia seeds
smashed-butter-bean-avocado-sourdough-tomatoes
Smashed Butter Bean and Avocado on Sourdough with Cherry Tomatoes and Chives
Butter beans and ripe avocado smashed with lemon on toasted wholemeal sourdough, topped with cherry tomatoes and chives. A vegan breakfast with 16g of protein and 18g of fibre, ready in 15 minutes.
Breakfast
15
16
421
vegan, vegetarian
sourdough bread, butter beans, avocado, lemon juice, olive oil, cherry tomatoes, chives, chilli flakes
A thick slice of toasted sourdough spread with chunky green butter bean and avocado smash, topped with a row of sliced cherry tomatoes and snipped chives on a white plate
garlic-lemon-white-bean-dip-vegetable-sticks
Garlic and Lemon White Bean Dip with Vegetable Sticks
A smooth, garlicky dip of cannellini beans, olive oil and lemon, served with crunchy carrot, cucumber and pepper sticks. A sesame-free alternative to hummus, ready in 10 minutes.
Snack
10
5
162
vegan, vegetarian, gluten-free
cannellini beans, olive oil, lemon juice, garlic, cumin, carrots, cucumber, pepper
An outdoor table with a terracotta bowl of creamy pale dip, jars of carrot sticks, a basket of cucumber and pepper sticks, crackers and lit tea lights
brown-rice-lentil-stuffed-peppers-tomato-sauce
Brown Rice and Lentil Stuffed Peppers Baked in Tomato Sauce
Red and yellow pepper halves filled with spiced brown rice and green lentils, baked in tomato sauce and topped with crunchy toasted seeds. A vegan, gluten-free dinner with 10g of fibre.
Dinner
80
12
344
vegan, vegetarian, gluten-free
peppers, brown rice, green lentils, olive oil, onion, garlic, cumin, smoked paprika, oregano, passata, sunflower seeds, pumpkin seeds, parsley
A glass baking dish of red and yellow pepper halves filled with spiced rice and topped with toasted seeds, baked in tomato sauce, on a wooden table
moroccan-chickpea-carrot-spinach-stew-millet
Moroccan-Spiced Chickpea, Carrot and Spinach Stew with Herbed Millet
Chickpeas, carrots and spinach in a warmly spiced tomato sauce with ginger and cinnamon, served with fluffy millet. A vegan, gluten-free dinner with 15g of fibre, ready in 50 minutes.
Dinner
50
15
377
vegan, vegetarian, gluten-free
olive oil, onion, garlic, ginger, cumin, coriander, paprika, cinnamon, turmeric, carrots, chopped tomatoes, chickpeas, vegetable stock, spinach, lemon juice, millet
A white plate with a mound of fluffy golden grains beside a chickpea, carrot and spinach stew scattered with coriander, in front of a person in a checked shirt
pink-raspberry-smoothie-bowl-kiwi-berries
Pink Raspberry Smoothie Bowl with Kiwi, Berries and Toasted Buckwheat
A thick, bright pink smoothie of frozen raspberries, banana and coconut yogurt, topped with fresh fruit, hemp seeds and crunchy toasted buckwheat. Vegan and gluten-free, ready in 10 minutes.
Breakfast
10
9
325
vegan, vegetarian, gluten-free
raspberries, banana, coconut yogurt, coconut drink, strawberries, blueberries, kiwi, buckwheat, hemp seeds, pumpkin seeds, coconut flakes
A wooden bowl of thick bright pink smoothie topped with strawberries, blueberries, diced kiwi, coconut flakes and a crunchy topping, on a linen cloth with dried flowers
paprika-chicken-minted-pea-puree-beetroot
Paprika Chicken Thighs with Minted Pea Purée and Beetroot Dressing
Smoky paprika chicken thighs on a fresh minted pea purée, with peppery watercress and a bright beetroot dressing. A gluten-free, dairy-free dinner with 49g of protein, ready in 35 minutes.
Dinner
35
49
507
gluten-free, low-lactose
chicken thighs, olive oil, smoked paprika, cumin, garlic, lemon juice, peas, mint, beetroot, red wine vinegar, watercress
Golden paprika chicken pieces on a bright green pea purée, topped with watercress and pea shoots and splashed with a vivid pink beetroot dressing on a teal plate
warm-chickpea-cauliflower-spinach-breakfast-bowl
Warm Chickpea, Cauliflower and Spinach Breakfast Bowl with Lemon
Chickpeas and cauliflower fried golden with cumin and smoked paprika, tossed with red pepper, red onion and spinach and finished with lemon. A savoury vegan breakfast with 14g of protein, ready in 25 minutes.
Breakfast
25
14
335
vegan, vegetarian, gluten-free
chickpeas, cauliflower, red pepper, red onion, spinach, olive oil, cumin, smoked paprika, lemon juice, parsley
A black bowl of warm chickpeas with golden cauliflower, red pepper, red onion, wilted spinach and herbs, topped with a lemon slice and a fork
vegan-chickpea-flour-quiche-courgette-olives
Vegan Chickpea Flour Quiche with Courgette, Olives and Tomatoes (Gluten-Free)
A crisp gluten-free olive oil pastry filled with a savoury chickpea flour custard, courgette and black olives, topped with fresh tomatoes. A vegan brunch that slices well cold for the next day.
Breakfast
85
10
350
vegan, vegetarian, gluten-free
gluten-free flour, olive oil, chickpea flour, nutritional yeast, turmeric, onion, courgette, olives, tomatoes, basil
A golden vegan quiche topped with courgette rounds, black olives and fresh diced tomato on a wooden board, with a cake slice, a knife and two slices on small plates
lentil-mushroom-balls-spaghetti-courgetti
Lentil and Mushroom Balls in Tomato Sauce with Spaghetti and Courgetti
Baked lentil and mushroom balls in a garlicky tomato sauce, served on wholewheat spaghetti mixed with courgetti. A vegan dinner with 20g of protein, soya-free and nut-free, ready in 65 minutes.
Dinner
65
20
411
vegan, vegetarian
green lentils, mushrooms, onion, garlic, chickpea flour, nutritional yeast, oregano, olive oil, passata, basil, wholewheat spaghetti, courgette
A grey bowl of spaghetti in tomato sauce with brown lentil and mushroom balls, topped with basil and a savoury sprinkle, with two tomatoes and a fork on a wooden board
chickpea-butternut-spinach-coconut-curry
Chickpea, Butternut Squash and Spinach Coconut Curry with Rice
Chickpeas, butternut squash and spinach simmered in a mild, creamy coconut curry, served on basmati rice mixed half and half with cauliflower rice. A vegan dinner ready in 45 minutes.
Dinner
45
15
433
vegan, vegetarian, gluten-free
rapeseed oil, onion, garlic, ginger, curry powder, turmeric, coconut milk, butternut squash, chickpeas, spinach, lime juice, chives, basmati rice, cauliflower
A white plate of creamy yellow coconut curry with chickpeas, chunks of butternut squash and spinach beside white rice, sprinkled with chopped chives
roasted-vegetable-quinoa-salad-chickpeas-pomegranate
Roasted Vegetable Quinoa Salad with Chickpeas and Pomegranate
Quinoa tossed with roasted peppers, courgette and beetroot, chickpeas, pomegranate and lots of parsley and mint in a lemon dressing. A vegan lunch that keeps for 2 days, ready in 50 minutes.
Lunch
50
16
461
vegan, vegetarian, gluten-free
quinoa, peppers, courgette, beetroot, olive oil, chickpeas, cherry tomatoes, pomegranate, parsley, mint, pumpkin seeds, lemon juice, garlic
A blue and white patterned platter of quinoa salad with roasted yellow and orange peppers, courgette, beetroot, cherry tomatoes, pomegranate seeds and herbs, with wooden salad servers
roasted-beetroot-radish-lentil-salad
Roasted Beetroot, Radish and Lentil Salad with Mustard Dressing
Sweet roasted beetroot and peppery radishes tossed with Puy lentils, mixed leaves and a sharp mustard dressing. A vegan lunch with 12g of fibre, ready in 50 minutes, or 10 if you roast the beetroot ahead.
Lunch
50
17
423
vegan, vegetarian, gluten-free
beetroot, olive oil, puy lentils, radishes, salad leaves, rocket, red wine vinegar, dijon mustard, maple syrup
A person in an apron holding a dark plate of mixed red and green salad leaves with roasted beetroot, thinly sliced radishes and fresh herbs
buckwheat-chia-breakfast-pots-berry-compote
Buckwheat and Chia Breakfast Pots with Berry Compote and Persimmon
Soaked buckwheat blended into a creamy pudding with chia, layered with a quick berry compote and topped with persimmon and seeds. Vegan and gluten-free. About 20 minutes of work, after an overnight soak.
Breakfast
20
13
391
vegan, vegetarian, gluten-free
buckwheat, coconut drink, maple syrup, cinnamon, chia seeds, mixed berries, persimmon, pumpkin seeds, hemp seeds
A glass layered with creamy buckwheat and chia pudding and a dark berry compote, topped with nuts and slices of orange persimmon, with pumpkin seeds scattered on a wooden board
sweet-potato-kidney-bean-chilli
Sweet Potato and Kidney Bean Chilli (Vegan)
A smoky, rich chilli of kidney beans and sweet potato, topped with avocado, dairy-free yogurt and fresh herbs. A vegan dinner with 17g of fibre that freezes well, ready in an hour.
Dinner
60
14
371
vegan, vegetarian, gluten-free
olive oil, onion, red pepper, garlic, cumin, smoked paprika, chilli powder, oregano, sweet potato, kidney beans, chopped tomatoes, tomato puree, vegetable stock, avocado, soya yogurt, coriander, chives, lime
Two bowls of kidney bean and sweet potato chilli topped with sliced avocado, a spoonful of white yogurt, chives and coriander, beside glasses of green drink
palak-paneer-wholemeal-chapati
Palak Paneer (Spinach and Paneer Curry) with Wholemeal Chapati
Cubes of paneer in a smooth, gently spiced spinach sauce finished with yogurt, served with soft homemade wholemeal chapatis. A vegetarian dinner with 24g of protein, ready in 50 minutes.
Dinner
50
24
414
vegetarian
paneer, spinach, rapeseed oil, onion, garlic, ginger, green chilli, tomatoes, cumin, garam masala, turmeric, greek yogurt, lemon juice, wholemeal flour
A dark bowl of green spinach and paneer curry swirled with yogurt, beside a plate of flaky flatbreads, small red onions, green chillies and whole spices
tuscan-borlotti-bean-cavolo-nero-stew
Tuscan Borlotti Bean and Cavolo Nero Stew with Potatoes
A thick, creamy Tuscan-style stew of borlotti beans, potatoes, celery and cavolo nero, with no cream at all. A vegan dinner with 17g of fibre that freezes well, ready in 65 minutes.
Dinner
65
15
347
vegan, vegetarian, gluten-free
olive oil, onion, celery, carrots, garlic, rosemary, borlotti beans, potatoes, vegetable stock, cavolo nero, lemon juice, chilli flakes
A shallow bowl of creamy borlotti bean stew with chunks of potato, celery and wilted dark green cavolo nero
roasted-cauliflower-black-bean-bowl-peppers
Roasted Cauliflower and Black Bean Bowl with Peppers and Coriander (Vegan)
Smoky roasted cauliflower, peppers, courgette and red onion tossed with black beans, olives, lime and coriander, with a cool garlic yogurt. A vegan dinner with 18g of fibre, ready in 45 minutes.
Dinner
45
19
436
vegan, vegetarian, gluten-free
cauliflower, red pepper, courgette, red onion, olive oil, smoked paprika, cumin, black beans, olives, lime, coriander, soya yogurt, garlic
A white bowl of roasted cauliflower, red pepper, courgette and black beans scattered with chopped coriander, on a red napkin with a small pot of garlic yogurt
stuffed-piquante-peppers-lentil-walnut-pate
Sweet Piquanté Peppers Stuffed with Lentil and Walnut Pâté (Vegan)
Sweet, tangy piquanté peppers from a jar, filled with a smoky lentil and walnut pâté. A quick vegan snack or starter with 4g of protein, ready in 15 minutes.
Snack
15
4
187
vegan, vegetarian, gluten-free
sweet piquante peppers, green lentils, walnuts, olive oil, lemon juice, garlic, smoked paprika, parsley
Two small, glossy, round red peppers filled with a coarse lentil and walnut pâté on a weathered wooden board
sesame-tempeh-stir-fry-mushrooms-baby-corn
Sesame Tempeh Stir-Fry with Mushrooms, Baby Corn and Brown Rice
Golden tempeh, mushrooms and baby corn stir-fried with ginger, garlic and tamari over brown rice lightened with cauliflower rice. A vegan dinner with 32g of protein, ready in 45 minutes.
Dinner
45
32
547
vegan, vegetarian, gluten-free
tempeh, brown rice, cauliflower, mushrooms, baby corn, spring onions, garlic, ginger, tamari, maple syrup, rapeseed oil, sesame oil, sesame seeds
A black frying pan of stir-fried brown rice with golden tempeh squares coated in sesame seeds, mushrooms, baby corn and sliced spring onions, with a wooden spatula
tart-cherry-greek-yogurt-smoothie
Tart Cherry and Greek Yogurt Smoothie
A thick, creamy smoothie of frozen dark cherries, a splash of tart cherry concentrate, Greek yogurt and banana. A protein-rich evening snack with 15g of protein, blended in 5 minutes.
Snack
5
15
250
vegetarian, gluten-free
frozen cherries, tart cherry concentrate, greek yogurt, banana, semi-skimmed milk
A tall ribbed glass of thick deep pink cherry and yogurt smoothie on a wooden table beside a green plant
teriyaki-salmon-charred-spring-onions-rice
Teriyaki Salmon with Charred Spring Onions and Rice
Salmon fillets pan-seared and glazed in a quick homemade teriyaki sauce of tamari, honey, ginger and garlic, served with fluffy rice and sweet charred spring onions. On the table in 30 minutes.
Dinner
30
34
578
gluten-free, low-lactose
salmon, jasmine rice, spring onions, rapeseed oil, sesame seeds, tamari, honey, ginger, garlic, cornflour
Two plates of glossy teriyaki-glazed salmon fillets sprinkled with sesame seeds, served with white rice and charred spring onions
thai-tofu-larb-bean-sprouts
Thai Tofu Larb with Bean Sprouts and Fresh Herbs
Crumbled tofu tossed with lime, tamari, chilli, red onion and toasted ground rice, then piled with fresh mint, coriander and Thai basil onto warm bean sprouts. A zingy vegan Thai salad with 30g of protein.
Lunch
25
30
363
vegan, vegetarian, gluten-free
extra-firm tofu, white rice, rapeseed oil, garlic, red onion, bean sprouts, spring onions, mint, coriander, thai basil, chilli flakes, lime juice, tamari, maple syrup
A plate of crumbled tofu larb with red onion, coriander and Thai basil on a bed of bean sprouts, with a bowl of tofu larb and a tub of fresh basil behind
spanish-tortilla-peppers-spring-onions
Spanish Tortilla with Peppers and Spring Onions
A thick, golden Spanish tortilla of gently cooked potatoes, onion and red pepper set in eggs with spring onions and served with a quick fresh tomato salsa. Great warm or cold for lunch.
Lunch
60
13
337
vegetarian, gluten-free, low-lactose
waxy potatoes, onion, red pepper, olive oil, eggs, spring onions, tomatoes
A golden Spanish tortilla in a cast iron pan, cut into eight wedges, surrounded by chopped tomato, spring onions and tortilla chips
tofu-spinach-breakfast-muffins
Tofu and Spinach Breakfast Muffins
Savoury vegan breakfast muffins made with blended tofu and chickpea flour, packed with spinach, red pepper and spring onion. Make a batch at the weekend: 27g of protein a serving and naturally gluten-free.
Breakfast
50
27
325
vegan, vegetarian, gluten-free
firm tofu, chickpea flour, nutritional yeast, baking powder, turmeric, soya milk, olive oil, garlic, spinach, spring onions, red pepper
A hand reaching into a container of golden savoury breakfast muffins flecked with spinach, outdoors
pea-avocado-smash-toast-vegetables
Pea and Avocado Smash on Toast with Sautéed Vegetables
Toasted sourdough spread with a zesty smash of peas and avocado, piled with quickly sautéed carrot, onion, pepper, sweetcorn and peas. A colourful vegan breakfast with 11g of fibre, ready in 20 minutes.
Breakfast
20
11
331
vegan, vegetarian
sourdough, avocado, peas, lemon juice, olive oil, onion, carrots, pepper, sweetcorn, rosemary, chilli flakes
A slice of toasted sourdough spread with bright green pea and avocado smash, topped with sautéed peas, carrot, onion, pepper and sweetcorn and a sprig of rosemary
scottish-oatcakes-almond-butter
Homemade Scottish Oatcakes with Almond Butter
Crisp, nutty homemade Scottish oatcakes made with oats, olive oil, salt, water and a pinch of bicarbonate of soda, served with a spread of almond butter. A simple vegan snack with nearly a quarter of your daily magnesium in each serving.
Snack
40
8
261
vegan, vegetarian, gluten-free
oatmeal, bicarbonate of soda, salt, olive oil, almond butter
A stack of golden homemade oatcakes on a white cake stand, with oat stalks, a linen cloth and small jars of nut butter on a rustic wooden table
asparagus-courgette-lemon-risotto
Asparagus, Courgette and Lemon Risotto
A creamy spring-green risotto with tender asparagus, courgette, lemon zest and a little vegetarian hard cheese, topped with fresh pea shoots. Made without wine or butter, and ready in 40 minutes.
Dinner
40
11
385
vegetarian, gluten-free
risotto rice, olive oil, onion, garlic, vegetable stock, asparagus, courgette, lemon, vegetarian hard cheese, pea shoots
A white bowl of creamy risotto with pieces of green asparagus and courgette, topped with a tangle of fresh pea shoots
crispy-tofu-katsu-curry-rice
Crispy Tofu Katsu Curry with Rice
Oven-baked panko-crusted tofu with a smooth, mildly spiced Japanese-style curry sauce, fluffy rice and a crunchy cabbage and carrot slaw. A lighter vegan take on the takeaway favourite, with 26g of protein.
Dinner
60
26
554
vegan, vegetarian
extra-firm tofu, plain flour, panko breadcrumbs, rapeseed oil, jasmine rice, onion, carrots, garlic, ginger, curry powder, vegetable stock, soy sauce, maple syrup, white cabbage, rice vinegar
An oval plate of crispy golden breaded katsu with a smooth curry sauce, a mound of white rice and a shredded cabbage and carrot salad, with small side bowls
spinach-ricotta-cannelloni-tomato-sauce
Spinach and Ricotta Cannelloni with Tomato Sauce
Pasta tubes filled with creamy ricotta, spinach, lemon and nutmeg, baked in a simple garlic and basil tomato sauce until tender and bubbling. A comforting vegetarian dinner with 21g of protein.
Dinner
75
21
450
vegetarian
cannelloni, spinach, ricotta, vegetarian hard cheese, lemon zest, nutmeg, olive oil, onion, garlic, passata, basil
Baked cannelloni filled with spinach and ricotta and covered in a rich tomato sauce, served on a white plate with fresh basil and a small bowl of grated cheese
garlic-mushrooms-spinach-sourdough-toast
Garlic Mushrooms and Spinach on Sourdough Toast
Golden chestnut mushrooms and wilted spinach in a creamy garlic and thyme sauce made with oat cream, piled onto toasted wholegrain sourdough with sliced avocado. A vegan breakfast with 9g of fibre, ready in 20 minutes.
Breakfast
20
13
324
vegan, vegetarian
chestnut mushrooms, olive oil, garlic, thyme, spinach, oat cream, lemon juice, sourdough, avocado
Thick slices of toasted sourdough piled with creamy garlic mushrooms and wilted spinach, with slices of avocado on a white plate
vegan-banana-oat-pancakes-berries
Vegan Banana Oat Pancakes with Berries
Light, fluffy pancakes made without eggs or dairy: ripe banana, blended oats and soya milk, cooked until golden and stacked high with raspberries, blueberries and a drizzle of maple syrup. 9g of fibre a serving.
Breakfast
30
11
403
vegan, vegetarian
banana, rolled oats, plain flour, baking powder, soya milk, vanilla, cinnamon, rapeseed oil, raspberries, blueberries, maple syrup
A tall stack of fluffy golden pancakes topped with raspberries and a drizzle of maple syrup, with blueberries on the plate and a bowl of berries behind
chunky-guacamole-baked-pitta-chips
Chunky Guacamole with Baked Pitta Chips
Chunky homemade guacamole with ripe avocado, tomato, red onion, green chilli, coriander and lime, served with crisp oven-baked wholemeal pitta chips. A vegan snack with nearly 8g of fibre, ready in 20 minutes.
Snack
20
5
236
vegan, vegetarian
avocados, tomatoes, red onion, green chilli, coriander, lime, wholemeal pitta, olive oil
A small white cup of chunky guacamole with a golden toasted pitta chip dipped in it, garnished with coriander, beside cherry tomatoes and halved avocados
chicken-souvlaki-skewers-red-cabbage-salad
Chicken Souvlaki Skewers with Red Cabbage and Tomato Salad
Chunks of chicken marinated in lemon, garlic, olive oil and oregano, threaded onto skewers and grilled until lightly charred, with a crunchy red cabbage, onion and tomato salad. 47g of protein, plus 30 minutes marinating.
Dinner
30
47
380
gluten-free, low-lactose
chicken breast, olive oil, lemon, garlic, oregano, red cabbage, red onion, tomatoes, carrots, lettuce, parsley
Grilled chicken souvlaki skewers on a plate with a crunchy salad of shredded red cabbage, red onion and tomato, carrot strips and celery leaves
creamy-lemon-garlic-prawn-tagliatelle
Creamy Lemon Garlic Prawn Tagliatelle
Tender king prawns and ribbons of tagliatelle in a light, creamy lemon and garlic sauce made with half-fat crème fraîche, finished with Parmesan and plenty of parsley. 31g of protein, on the table in 25 minutes.
Dinner
25
31
480
tagliatelle, king prawns, olive oil, garlic, chilli flakes, half-fat creme fraiche, lemon, parmesan, parsley
A plate of tagliatelle in a light creamy lemon garlic sauce topped with pink prawns, chopped parsley and grated Parmesan
chicken-spinach-courgette-salad-feta-olives
Chicken, Spinach and Courgette Salad with Feta, Olives and Almonds
Juicy pan-cooked chicken breast sliced over baby spinach with golden courgette, cherry tomatoes, black olives, feta and toasted almonds, finished with a lemon and mustard dressing. 43g of protein and only 10g of carbs.
Lunch
30
43
455
gluten-free
chicken breast, olive oil, courgette, spinach, cherry tomatoes, black olives, feta, flaked almonds, oregano, lemon, dijon mustard, honey
A bowl of baby spinach salad with sliced chicken breast, cherry tomatoes, courgette, black olives, cubes of feta and flaked almonds, drizzled with a mustard dressing
black-bean-sweetcorn-quesadillas-salsa
Black Bean and Sweetcorn Quesadillas with Salsa
Crisp wholemeal tortillas filled with smoky spiced black beans, sweetcorn, peppers and melted cheddar, cut into wedges and served with fresh tomato salsa and a cool yogurt dip. Over 10g of fibre a serving.
Lunch
35
18
374
vegetarian
wholemeal tortillas, black beans, sweetcorn, red onion, red pepper, cumin, smoked paprika, chilli powder, reduced-fat cheddar, tomatoes, lime, coriander, greek yogurt, olive oil
Golden wholemeal quesadilla wedges stacked on a slate board with a spiced black bean filling, fresh coriander, a bowl of tomato salsa and a pot of yogurt dip
fried-eggs-rye-soft-cheese-pea-shoots
Fried Eggs on Rye with Soft Cheese and Pea Shoots
Crisp-edged fried eggs with runny yolks on dark rye toast spread with light soft cheese and a tangle of fresh pea shoots. 21g of protein and ready in 15 minutes, a simple, satisfying breakfast.
Breakfast
15
21
403
vegetarian
eggs, rye bread, light soft cheese, olive oil, pea shoots, black pepper, chilli flakes
Two sunny-side-up fried eggs with golden runny yolks and cracked black pepper on dark rye toast spread with soft cheese and pea shoots
ricotta-cherry-tomato-bruschetta
Ricotta and Cherry Tomato Bruschetta with Basil
Crunchy toasted wholegrain sourdough rubbed with garlic, spread with lemony ricotta and piled with juicy cherry tomatoes, basil and olive oil. A fresh snack or light starter, ready in 15 minutes.
Snack
15
13
258
vegetarian
sourdough, garlic, ricotta, lemon, cherry tomatoes, olive oil, basil
Toasted bread spread with creamy ricotta and topped with quartered cherry tomatoes and chopped basil, with olive oil, lemon and basil leaves
stuffed-aubergines-lentils-feta
Stuffed Aubergines with Lentils, Tomato and Feta
Roasted aubergine (eggplant) halves filled with a smoky spiced lentil and tomato mixture, topped with tomato slices and feta and baked until bubbling. Vegetarian, with 20g of fibre and 18g of protein a serving.
Dinner
70
18
427
vegetarian, gluten-free
aubergines, olive oil, onion, garlic, cumin, smoked paprika, cinnamon, green lentils, chopped tomatoes, tomato puree, tomatoes, feta, parsley
Baked aubergine halves filled with a spiced tomato and lentil mixture, topped with tomato slices, golden crumbled feta and fresh parsley
beef-broccoli-stir-fry-rice
Beef and Broccoli Stir-Fry with Rice
A lighter takeaway classic: thin strips of lean beef and bright broccoli tossed in a glossy garlic, ginger and soy sauce, served over rice. 33g of protein a plate, on the table in 45 minutes.
Dinner
45
33
474
low-lactose
brown rice, beef steak, cornflour, oil, broccoli, garlic, ginger, sesame seeds, soy sauce, oyster sauce, brown sugar, sesame oil
A plate of tender sliced beef and broccoli florets in a glossy savoury sauce served beside white rice, with chopsticks
sesame-seared-tuna-salad-egg
Sesame-Crusted Seared Tuna Salad with Egg and Ginger Dressing
Tuna steaks pressed into sesame seeds and seared for a minute each side, sliced over crisp lettuce, cherry tomatoes, cucumber and soft-boiled egg with a ginger and sesame dressing. 48g of protein, ready in 25 minutes.
Lunch
25
48
415
gluten-free, low-lactose
tuna steaks, sesame seeds, rapeseed oil, eggs, lettuce, cherry tomatoes, cucumber, pepper, tamari, sesame oil, lemon, honey, ginger
Slices of sesame-crusted seared tuna with pink centres on a salad of lettuce, cherry tomatoes and halved boiled eggs with a ginger dressing
asian-chicken-lettuce-wraps
Asian Chicken Lettuce Wraps with Water Chestnuts
Minced chicken stir-fried with garlic, ginger, carrot and crunchy water chestnuts in a savoury hoisin and soy glaze, spooned into crisp lettuce leaves and topped with peanuts. 46g of protein a serving in 25 minutes.
Lunch
25
46
481
low-lactose
chicken mince, rapeseed oil, garlic, ginger, carrots, water chestnuts, spring onions, lettuce, peanuts, chives, soy sauce, hoisin, sesame oil
A romaine lettuce leaf filled with savoury minced chicken next to a second wrap topped with chopped peanuts and chives, on a metal plate
mediterranean-vegetable-frittata-spinach-feta
Mediterranean Vegetable Frittata with Spinach, Peppers and Feta
A golden, puffy frittata packed with spinach, red pepper, red onion, sun-dried tomatoes and salty feta, started on the hob and finished in the oven. 17g of protein and just 6g of carbs a slice, ready in 35 minutes.
Breakfast
35
17
267
vegetarian, gluten-free
eggs, olive oil, red onion, red pepper, spinach, sun-dried tomatoes, feta, parsley
A golden vegetable frittata with spinach and crumbled white cheese in a cast iron pan, with one slice on a white plate
caprese-skewers-basil-pesto
Caprese Skewers with Basil Pesto
Cherry tomatoes, mini mozzarella balls and fresh basil threaded onto skewers and drizzled with a quick homemade basil pesto. A colourful, low-carb snack or party starter, ready in 25 minutes.
Snack
25
10
218
vegetarian, gluten-free
cherry tomatoes, mozzarella, basil, pine nuts, olive oil, lemon juice, garlic
Skewers of cherry tomatoes, mozzarella balls and basil leaves drizzled with green pesto on a dark tray, with toasted bread beside them
turkish-chicken-casserole-mushrooms-peppers
Turkish Chicken Casserole with Mushrooms and Peppers (Tavuk Güveç)
Tavuk güveç is a Turkish chicken casserole traditionally baked in a clay pot. Chicken thighs, mushrooms, peppers, garlic and tomato bake together into a rich, low-carb dinner with 34g of protein a serving.
Dinner
70
34
287
gluten-free, low-lactose
chicken thighs, olive oil, onion, garlic, mushrooms, red pepper, yellow pepper, green pepper, tomatoes, tomato puree, paprika, thyme, pul biber, chicken stock, parsley
A terracotta dish of chicken pieces cooked with mushrooms, red and yellow peppers and green chilli, on a patterned Turkish plate
chana-masala-chickpea-curry-rice
Chana Masala (Chickpea Curry) with Basmati Rice
A classic North Indian chickpea curry, slowly cooked with onion, garlic, ginger, tomatoes and warming spices, served with basmati rice. Vegan, 14g of fibre a serving, and cheap to make with store-cupboard tins.
Dinner
50
14
415
vegan, vegetarian, gluten-free
brown basmati rice, oil, cumin, onion, garlic, ginger, green chilli, coriander, turmeric, chilli powder, tomato puree, chopped tomatoes, chickpeas, garam masala, lemon juice
A blue plate of chana masala, chickpeas in a spiced tomato and onion sauce, with basmati rice and fresh chopped herbs
vietnamese-rice-paper-rolls-prawns
Vietnamese Rice Paper Rolls with Prawns and Hoisin Peanut Dip
Vietnamese summer rolls packed with prawns, rice noodles, avocado, crunchy vegetables and mint, served with a quick hoisin and peanut dip. Fresh and filling, with 31g of protein a serving.
Lunch
35
31
501
low-lactose
rice paper, rice noodles, prawns, carrots, red pepper, cucumber, avocado, lettuce, mint, coriander, hoisin, peanut butter, lime
Fresh Vietnamese rice paper rolls cut in half to show prawns, rice noodles, avocado, carrot, red pepper and herbs, with a small bowl of dipping sauce
grilled-chicken-salad-avocado-apple
Grilled Chicken Salad with Avocado, Apple and Yogurt Dressing
Juicy paprika-grilled chicken sliced over crisp leaves, avocado, apple, cucumber, sugar snap peas and cherry tomatoes, with a tangy honey-mustard yogurt dressing. 42g of protein a bowl in 30 minutes.
Lunch
30
42
405
gluten-free
chicken breast, olive oil, smoked paprika, garlic powder, salad leaves, cherry tomatoes, cucumber, apple, avocado, sugar snap peas, greek yogurt, dijon mustard, lemon, honey
A blue bowl of salad with sliced grilled chicken drizzled with creamy dressing, avocado, apple slices, cucumber, cherry tomatoes and green leaves
avocado-toast-jammy-egg-walnuts
Avocado Toast with Jammy Egg, Walnuts and Chilli
Creamy smashed avocado on toasted wholegrain sourdough, topped with a jammy soft-boiled egg, crunchy toasted walnuts, parsley and a pinch of chilli. A filling breakfast with 9g of fibre, ready in 20 minutes.
Breakfast
20
15
364
vegetarian, low-lactose
sourdough, avocado, lemon juice, eggs, walnuts, parsley, chilli flakes
Smashed avocado on toasted sourdough topped with a halved soft-boiled egg, chopped walnuts, fresh parsley and chilli flakes
devilled-eggs-greek-yogurt-paprika
Devilled Eggs with Greek Yogurt and Paprika
Classic devilled (deviled) eggs made lighter: the yolks are whipped with Greek yogurt and Dijon mustard instead of mayonnaise, then finished with smoked paprika and spring onions. 11g of protein in 3 halves.
Snack
35
11
116
vegetarian, gluten-free
eggs, greek yogurt, dijon mustard, lemon juice, smoked paprika, dill, spring onion
Devilled egg halves with a creamy yolk filling, dusted with paprika and dried herbs and topped with sliced spring onions, in two white dishes
japanese-ginger-pork-shogayaki-cabbage
Japanese Ginger Pork (Shogayaki) with Shredded Cabbage and Rice
Buta no shogayaki, a Japanese home-cooking classic: thin slices of lean pork fried and glazed in a garlicky fresh ginger and soy sauce, served with crunchy shredded cabbage and brown rice. 40g of protein a plate.
Dinner
55
40
558
low-lactose
brown rice, pork loin, cornflour, oil, onion, cabbage, rice vinegar, sesame seeds, spring onion, ginger, garlic, soy sauce, mirin
Sliced pan-fried pork in a glossy ginger sauce with a mound of finely shredded cabbage on a white plate, with a bowl of soup beside it
chicken-massaman-curry-potatoes-carrots
Chicken Massaman Curry with Potatoes and Carrots
A mild, warmly spiced Thai massaman curry of chicken thighs, potatoes and carrots in light coconut milk, finished with peanuts, lime and coriander. One pot, 34g of protein a serving, served with jasmine rice.
Dinner
55
34
525
gluten-free, low-lactose
jasmine rice, chicken thighs, oil, onion, massaman curry paste, coconut milk, chicken stock, potatoes, carrots, fish sauce, tamarind, brown sugar, peanuts, lime, coriander
A bowl of white jasmine rice topped with massaman curry of potatoes and carrots, peanuts, coriander leaves and lime wedges
spicy-pork-ramen-soft-boiled-egg
Spicy Pork Ramen with Soft-Boiled Egg and Bamboo Shoots
A lighter homemade spicy miso ramen with lean seared pork tenderloin, a jammy soft-boiled egg, pak choi and bamboo shoots in a garlic, ginger and chilli broth. 47g of protein a bowl in 40 minutes.
Lunch
40
47
558
low-lactose
pork tenderloin, oil, eggs, ramen noodles, pak choi, bamboo shoots, spring onions, chicken stock, miso, soy sauce, sriracha, garlic, ginger, sesame oil
A bowl of spicy orange ramen broth with a halved soft-boiled egg, sliced pork, bamboo shoots and red chilli threads
thai-basil-chicken-pad-krapow-green-beans
Thai Basil Chicken (Pad Krapow) with Green Beans
One of Thailand's favourite street-food stir-fries: sliced chicken thighs with garlic, chilli, green beans and a big handful of basil in a savoury, slightly sweet sauce. Served with brown rice, 43g of protein a bowl.
Lunch
50
43
551
low-lactose
brown rice, chicken thighs, green beans, garlic, shallot, chillies, basil, oil, soy sauce, oyster sauce, fish sauce, brown sugar
A white bowl of Thai basil chicken stir-fry with green beans, basil leaves, fresh red chilli and whole dried chillies
protein-french-toast-berries-greek-yogurt
Protein French Toast with Berries and Greek Yogurt
Thick wholemeal French toast soaked in egg and egg whites, fried until golden, then piled with Greek yogurt, strawberries, blueberries and toasted almonds. 34g of protein a plate, ready in 25 minutes.
Breakfast
25
34
473
vegetarian
wholemeal bread, eggs, egg whites, milk, cinnamon, vanilla, rapeseed oil, greek yogurt, strawberries, blueberries, almonds, honey
A thick slice of golden French toast topped with Greek yogurt, strawberries, blueberries, flaked almonds and a drizzle of honey
tofu-pad-thai-vegetables
Tofu Pad Thai with Vegetables
A lighter homemade pad thai with crisp golden tofu, egg, beansprouts and carrot in a tangy tamarind and lime sauce, finished with peanuts and coriander. Vegetarian, 32g of protein a plate, and on the table in 35 minutes.
Dinner
35
32
620
vegetarian, gluten-free, low-lactose
tamari, tamarind, brown sugar, lime, rice noodles, tofu, oil, garlic, carrots, eggs, beansprouts, spring onions, peanuts, coriander
A plate of pad thai rice noodles with golden tofu, egg, beansprouts, carrot and spring onions, topped with peanuts, coriander and lime
prawn-vegetable-paella
Prawn (Shrimp) and Vegetable Paella
A one-pan Spanish paella with king prawns, red pepper, green beans and peas in smoky, saffron-scented rice. The secret is not stirring once the stock goes in, so the rice cooks evenly and crisps a little on the bottom.
Dinner
60
30
454
gluten-free, low-lactose
olive oil, onion, red pepper, garlic, tomatoes, smoked paprika, saffron, paella rice, stock, green beans, peas, prawns, lemon, parsley
A wide paella pan of golden saffron rice with king prawns, red pepper, green beans, peas, lemon wedges and parsley
chicken-cacciatore-peppers-olives
Chicken Cacciatore with Peppers and Olives
Hunter-style Italian chicken: thighs browned and slowly simmered in a rich tomato sauce with peppers, mushrooms, garlic, herbs and olives. One pan, about 80 minutes, 36g of protein and only 12g of carbs a serving.
Dinner
80
36
315
gluten-free, low-lactose
chicken thighs, olive oil, onion, red peppers, mushrooms, garlic, oregano, rosemary, red wine vinegar, chicken stock, tomatoes, tomato puree, olives, parsley
A pan of chicken thighs braised in tomato sauce with red peppers, mushrooms, black olives and fresh parsley
baked-fish-tacos-lime-slaw
Baked Fish Tacos with Lime Cabbage Slaw
Smoky spiced white fish baked in 12 minutes, tucked into warm corn tortillas with a crunchy lime and yogurt cabbage slaw and avocado. All the flavour of fried fish tacos with a fraction of the oil, and 29g of protein a serving.
Lunch
35
29
341
gluten-free
white fish, smoked paprika, cumin, garlic powder, chilli powder, olive oil, red cabbage, carrots, greek yogurt, lime, coriander, corn tortillas, avocado
Corn tortillas filled with spiced baked white fish, purple cabbage slaw, avocado and coriander, with lime wedges
greek-salad-chickpeas-feta
Greek Salad with Chickpeas and Feta
A classic Greek village salad of ripe tomatoes, cucumber, red onion, green pepper and olives, made into a proper lunch with chickpeas and feta. No lettuce, no cooking, 14g of fibre a bowl, and ready in 15 minutes.
Lunch
15
17
448
vegetarian, gluten-free
tomatoes, cucumber, red onion, green pepper, chickpeas, olives, feta, olive oil, red wine vinegar, oregano
A bowl of Greek salad with tomatoes, cucumber, red onion, green pepper, olives, chickpeas and a slab of feta sprinkled with oregano
buckwheat-galettes-egg-spinach-mushrooms
Buckwheat Galettes with Egg, Spinach and Mushrooms
Thin, crisp-edged buckwheat galettes from Brittany, filled with an egg, garlicky mushrooms, spinach and a little cheese. The batter is just buckwheat flour, water and salt, so they are naturally gluten-free. Best for a slow weekend breakfast.
Breakfast
70
27
471
vegetarian, gluten-free
buckwheat flour, eggs, mushrooms, garlic, spinach, emmental, olive oil
A thin folded buckwheat galette with a fried egg in the centre, wilted spinach, mushrooms and melted cheese
crispy-baked-kale-chips
Crispy Baked Kale Chips
Light, crunchy kale chips (kale crisps) baked low and slow with olive oil, smoked paprika and nutritional yeast for a savoury, cheesy flavour. About 60 calories a bowl, vegan, and the cure for a crisps craving.
Snack
35
3
59
vegan, vegetarian, gluten-free
kale, olive oil, smoked paprika, garlic powder, nutritional yeast
A bowl of crispy baked curly kale chips seasoned with smoked paprika
salmon-cakes-lemon-yogurt-dip
Salmon Cakes with Lemon Yogurt Dip and Green Salad
Golden salmon cakes made with tinned salmon, potato, spring onions and dill, baked rather than fried, with a lemon yogurt dip and a crisp green salad. An affordable way to eat oily fish, with 30g of protein a serving.
Dinner
85
30
344
potatoes, tinned salmon, spring onions, dill, lemon, mustard, eggs, breadcrumbs, olive oil, greek yogurt, salad leaves, cucumber
Golden baked salmon cakes on a plate with green salad leaves, cucumber, a lemon wedge and a bowl of yogurt dip
baked-ratatouille-chickpeas
Baked Ratatouille with Chickpeas
The classic Provençal vegetable stew, made the easy way: aubergine, courgette, peppers and red onion roasted until golden, then baked with tomatoes, garlic, herbs and chickpeas. Vegan, gluten-free and 12g of fibre a serving.
Dinner
65
9
265
vegan, vegetarian, gluten-free
aubergine, courgettes, peppers, red onion, olive oil, herbes de provence, garlic, tomatoes, tomato puree, chickpeas, basil
A baking dish of roasted aubergine, courgette, peppers and red onion in tomato sauce with chickpeas and fresh basil
sheet-pan-chicken-fajitas
Sheet Pan Chicken Fajitas with Peppers and Onions
Spiced chicken strips roasted on a tray with peppers and onions, then wrapped in warm wholemeal tortillas with avocado, lime and Greek yogurt. A homemade spice mix and 40 minutes are all it takes.
Dinner
40
47
583
chicken, peppers, red onion, olive oil, chilli powder, cumin, smoked paprika, garlic powder, oregano, lime, wholemeal tortillas, avocado, greek yogurt, coriander
A baking tray of spiced chicken strips with sliced red, yellow and green peppers and red onion, with tortillas on the side
healthy-chicken-vegetable-soup
Healthy Chicken and Vegetable Soup
A clear, comforting chicken soup with tender shredded chicken thighs, carrots, celery, potato, peas and spinach. Everything cooks in one pot in just over an hour, and each bowl has 33g of protein.
Lunch
65
33
317
gluten-free, low-lactose
chicken thighs, olive oil, onion, carrots, celery, garlic, thyme, potato, chicken stock, peas, spinach, parsley, lemon
A bowl of clear chicken and vegetable soup with shredded chicken, carrots, celery, potato, peas and parsley
banana-oat-breakfast-cookies
Banana Oat Breakfast Cookies with Walnuts and Raisins
Soft, chewy breakfast cookies made from ripe bananas, oats, peanut butter, walnuts and raisins, with no added sugar, flour or eggs. One bowl, 35 minutes, and they keep for days for grab-and-go mornings.
Breakfast
35
8
282
vegan, vegetarian
bananas, oats, peanut butter, flaxseed, cinnamon, walnuts, raisins
Round banana oat breakfast cookies studded with walnuts and raisins on a plate
egg-roll-in-a-bowl-pork-cabbage
Egg Roll in a Bowl (Spring Roll Bowl) with Pork and Cabbage
All the flavour of a spring roll filling (egg roll in the US), without the wrapper or the deep-fryer: pork mince stir-fried with cabbage, carrot, garlic and ginger. One pan, 30 minutes, and only 10g of carbs a bowl.
Dinner
30
28
310
gluten-free, low-lactose
pork mince, garlic, ginger, cabbage, carrots, spring onions, tamari, rice vinegar, sesame oil, sesame seeds
A bowl of stir-fried pork mince with shredded cabbage, carrot, ginger and spring onions, topped with sesame seeds
cajun-prawn-quinoa-bowl-mango-salsa
Cajun Prawn (Shrimp) Quinoa Bowl with Mango Salsa
Smoky Cajun-spiced prawns over fluffy quinoa with a fresh mango and lime salsa, avocado and sweetcorn. The homemade spice mix keeps the salt down, and the prawns cook in about 3 minutes.
Lunch
45
30
436
gluten-free, low-lactose
quinoa, prawns, smoked paprika, garlic powder, oregano, cayenne, olive oil, mango, red onion, chilli, coriander, lime, avocado, sweetcorn, rocket
A quinoa bowl with Cajun-spiced prawns, mango salsa, sliced avocado, sweetcorn and rocket
chicken-teriyaki-power-bowl
Chicken Teriyaki Power Bowl with Brown Rice and Broccoli
Juicy chicken in a glossy homemade teriyaki sauce, served over brown rice with broccoli and carrots. Making the sauce yourself takes two minutes and uses reduced-salt tamari, so you control the salt and sugar.
Dinner
50
38
493
gluten-free, low-lactose
chicken, tamari, honey, rice vinegar, garlic, ginger, cornflour, brown rice, broccoli, carrots, spring onions, sesame seeds
A bowl of brown rice with glossy teriyaki chicken, steamed broccoli and carrots, topped with sesame seeds and spring onions
mocha-protein-smoothie-coffee-banana
Mocha Protein Smoothie with Coffee, Banana and Cocoa
Iced coffee and breakfast in one glass: cold coffee blended with frozen banana, cocoa, oats and Greek yogurt. It tastes like a mocha milkshake but has 23g of protein and no added sugar. Five minutes with cold coffee ready.
Snack
5
23
309
vegetarian
coffee, banana, greek yogurt, cocoa, oats, milk, cinnamon
A glass of creamy chocolate brown mocha smoothie made with coffee, banana, cocoa and Greek yogurt
mixed-berry-protein-smoothie-bowl
Mixed Berry Protein Smoothie Bowl
A spoonably thick berry smoothie bowl made with frozen berries, banana and Greek yogurt, topped with raspberries, seeds and almonds. The trick is very little liquid: it should hold its toppings, not sink them.
Breakfast
10
25
413
vegetarian, gluten-free
mixed berries, banana, greek yogurt, milk, raspberries, pumpkin seeds, chia seeds, almonds
A thick purple berry smoothie bowl topped with fresh raspberries, pumpkin seeds, chia seeds and flaked almonds
green-protein-smoothie-spinach-pineapple
Green Protein Smoothie with Spinach, Pineapple and Greek Yogurt
A thick green smoothie with spinach, pineapple, banana, Greek yogurt and chia seeds. The fruit hides the spinach completely, and the yogurt gives it 25g of protein without any protein powder. Five minutes, one blender.
Breakfast
5
25
355
vegetarian, gluten-free
greek yogurt, spinach, pineapple, banana, chia seeds, milk
A tall glass of bright green smoothie made with spinach, pineapple, banana and Greek yogurt
besan-chilla-chickpea-flour-pancakes
Besan Chilla (Chickpea Flour Pancakes) with Spinach and Tomato
Savoury Indian pancakes made from chickpea flour, water and spices, with spinach, tomato and onion stirred through. Rest the batter for 10 minutes so the flour hydrates, or the pancakes tear when you flip them.
Breakfast
40
21
409
vegan, vegetarian, gluten-free
gram flour, cumin, turmeric, onion, tomatoes, spinach, chilli, coriander, soy yogurt
Golden chickpea flour pancakes flecked with spinach, tomato and coriander, served with a bowl of yogurt
roasted-red-pepper-tomato-soup
Roasted Red Pepper and Tomato Soup with Butter Beans
A smoky, silky soup made by roasting peppers, tomatoes, onion and garlic together, then blending them with butter beans. The beans make it creamy and filling without any cream, and add protein and fibre.
Lunch
60
14
272
vegetarian, gluten-free
red peppers, tomatoes, onion, garlic, olive oil, smoked paprika, butter beans, vegetable stock, basil, greek yogurt
A bowl of smooth orange-red roasted pepper and tomato soup with a swirl of yogurt and fresh basil
lemon-dill-fish-parcels
Lemon and Dill White Fish Parcels with New Potatoes and Green Beans
White fish baked in parcels with lemon, dill, courgette and capers, so it steams in its own juices and stays moist. Par-boil the potatoes and beans first; the fish only needs 12 to 15 minutes in the oven.
Dinner
45
30
311
gluten-free, low-lactose
cod, new potatoes, green beans, courgette, lemon, olive oil, dill, capers, garlic
An opened baking paper parcel of white fish with lemon slices, dill and capers on courgette, with new potatoes and green beans
turkey-burgers-apple-slaw
Turkey Burgers with Crunchy Apple Slaw
Juicy turkey burgers bound with a little oats and egg, served in wholemeal buns with a crunchy apple and cabbage slaw. Chill the patties for 15 minutes before cooking so they hold together in the pan.
Dinner
45
36
454
turkey mince, oats, eggs, red onion, garlic, mustard, wholemeal bread, lettuce, tomatoes, cabbage, carrots, apple, greek yogurt, cider vinegar
A turkey burger in a wholemeal bun with lettuce and tomato, served with a bowl of apple and cabbage slaw
beef-bibimbap-bowl
Korean-Style Beef Bibimbap Bowl with Brown Rice
A colourful Korean rice bowl with garlicky beef, sesame vegetables, a fried egg and a spicy gochujang sauce. It looks like a lot of parts, but everything except the rice cooks in one pan, one after another.
Dinner
60
33
540
low-lactose
steak, tamari, garlic, honey, sesame oil, brown rice, spinach, carrots, courgette, mushrooms, eggs, gochujang, rice vinegar, sesame seeds, spring onions
A bowl of brown rice topped with sliced beef, spinach, carrot, courgette, mushrooms and a fried egg, with sesame seeds and gochujang sauce
homemade-trail-mix
Homemade Trail Mix with Nuts, Seeds and Dark Chocolate
A no-cook trail mix of almonds, walnuts, cashews, pumpkin seeds, raisins and dark chocolate, with no added salt and very little sugar. Five minutes to mix (20 if you toast the nuts), and the 40g portion size is the part that matters.
Snack
5
7
230
vegetarian, gluten-free
almonds, walnuts, cashews, pumpkin seeds, raisins, dark chocolate, cinnamon
A bowl of homemade trail mix with almonds, walnuts, cashews, pumpkin seeds, raisins and dark chocolate chunks
tzatziki-vegetable-sticks
Tzatziki with Vegetable Sticks
Thick, garlicky tzatziki with a plate of crunchy vegetables. The step that matters is squeezing the grated cucumber dry, or the dip turns watery within the hour. Fifteen minutes, no cooking.
Snack
15
15
176
vegetarian, gluten-free
greek yogurt, cucumber, garlic, olive oil, lemon, dill, mint, carrots, red peppers, celery
A bowl of thick tzatziki with dill and olive oil, surrounded by carrot, red pepper and celery sticks
quinoa-porridge-pear-cinnamon
Quinoa Breakfast Porridge with Pear and Cinnamon
A warm, creamy porridge made with quinoa instead of oats, cooked in soy milk with pear and cinnamon. Rinse the quinoa first, or it tastes slightly soapy. Twenty-five minutes, naturally gluten-free.
Breakfast
25
17
472
vegan, vegetarian, gluten-free
quinoa, soy milk, pear, cinnamon, walnuts, maple syrup
Two bowls of creamy quinoa porridge topped with sliced pear, toasted walnuts and a drizzle of maple syrup
vietnamese-chicken-noodle-salad
Vietnamese-Style Chicken and Herb Noodle Salad
Juicy chicken, rice noodles, crunchy vegetables and a lot of fresh herbs, tossed in a sharp lime and fish sauce dressing. Make the dressing first so the garlic and chilli have time to flavour it.
Lunch
40
44
534
gluten-free, low-lactose
chicken breast, rice noodles, fish sauce, lime, honey, garlic, chilli, carrots, cucumber, lettuce, mint, coriander, peanuts
A bowl of rice noodle salad with sliced chicken, carrot and cucumber matchsticks, fresh mint and coriander and chopped peanuts
harissa-chicken-cauliflower-chickpeas
Harissa Chicken Thighs with Roasted Cauliflower and Chickpeas
Spicy harissa chicken thighs roasted on one tray with cauliflower, chickpeas and red onion, finished with a cool lemon yogurt. Spread the tray out so the cauliflower roasts and browns rather than steams.
Dinner
50
43
427
gluten-free
chicken, harissa, garlic, olive oil, cauliflower, chickpeas, red onion, cumin, greek yogurt, lemon, parsley
A roasting tray of harissa chicken thighs with browned cauliflower, chickpeas and red onion, with a bowl of lemon yogurt and parsley
mushroom-white-bean-stroganoff
Mushroom and White Bean Stroganoff with Brown Rice
A creamy, smoky mushroom stroganoff made lighter with Greek yogurt instead of sour cream, with white beans for extra protein and fibre. Brown the mushrooms in batches: crowded, they steam and turn grey.
Dinner
55
19
459
vegetarian, gluten-free
brown basmati rice, mushrooms, olive oil, onion, garlic, smoked paprika, vegetable stock, cannellini beans, mustard, greek yogurt, spinach, parsley
A plate of creamy mushroom and white bean stroganoff with wilted spinach and parsley, served over brown rice
baked-apples-oats-walnuts
Baked Apples with Oats, Walnuts and Greek Yogurt
Whole apples baked until soft, stuffed with a crunchy oat, walnut and cinnamon filling and served with Greek yogurt. Score a line around the middle of each apple first so it does not burst in the oven.
Snack
55
11
252
vegetarian, gluten-free
apple, oats, walnuts, cinnamon, maple syrup, butter, greek yogurt
Four golden baked apples stuffed with an oat and walnut filling in a small baking dish, with a bowl of Greek yogurt
peanut-butter-protein-bars
No-Bake Peanut Butter Protein Bars
Homemade protein bars are cheaper than shop-bought ones and you know exactly what is in them. The only trick is the texture: add the milk a spoonful at a time until the mixture just holds together when pressed. Too wet and they never set firm.
Snack
15
12
213
vegetarian
peanut butter, oats, protein powder, honey, milk, dark chocolate
Stack of homemade no-bake peanut butter protein bars with a dark chocolate topping, cut into squares
lentil-shepherds-pie-sweet-potato
Lentil Shepherd's Pie with Sweet Potato Mash (Vegan)
The secret to a vegan shepherd's pie with real depth is the mushrooms. Cook them hard until they are brown and the pan is almost dry before anything else goes in. That, plus a splash of tamari, gives the savoury depth meat would normally bring.
Dinner
105
21
514
vegan, vegetarian, gluten-free
green lentils, sweet potato, mushrooms, carrots, celery, onion, garlic, peas, tomatoes, tomato puree, vegetable stock, tamari, thyme, soya milk, olive oil
Lentil shepherd's pie with golden sweet potato mash topping in a baking dish, with a portion served on a plate
baked-cod-tomatoes-olives-butter-beans
Baked Cod with Tomatoes, Olives and Butter Beans
Cod is mild and flaky, so it needs a sauce with some punch. Here the fillets steam gently on top of tomatoes, butter beans, olives and capers, all in one pan. Do not overcook it: take it out the moment the fish turns opaque and flakes.
Dinner
40
35
319
gluten-free
cod, butter beans, tomatoes, olives, capers, red pepper, onion, garlic, spinach, lemon, parsley, smoked paprika, olive oil
Baked cod fillets on a tomato sauce with butter beans, black olives, capers and spinach in a pan, with lemon and parsley
steak-sweet-potato-wedges-chimichurri
Steak with Sweet Potato Wedges and Chimichurri
Chimichurri is the Argentinian answer to steak sauce: raw parsley, garlic, oregano, vinegar and oil, chopped by hand. Make it first so the flavours can settle, and take the steak out of the fridge at the same time so it cooks evenly.
Dinner
45
49
706
gluten-free
beef steak, sirloin, sweet potato, broccoli, parsley, oregano, garlic, red wine vinegar, chilli, olive oil, smoked paprika
Sliced medium-rare sirloin steak with green chimichurri sauce, roasted sweet potato wedges and tenderstem broccoli
cauliflower
Cauliflower
Supports
Vegetables
Cauliflower
brussels-sprouts
Brussels sprouts
Supports
Vegetables
Brussels sprouts
broccoli
Broccoli
Supports
Vegetables
Broccoli
spinach
Spinach & leafy greens
Supports
Vegetables
Spinach & leafy greens
beans
Beans
Supports
Legumes
Beans
soy-tofu
Soy, tofu & edamame
Supports
Legumes
Soy, tofu & edamame
chickpeas
Chickpeas
Supports
Legumes
Chickpeas
lentils
Lentils
Supports
Legumes
Lentils
chia-seeds
Chia seeds
Supports
Nuts & Seeds
Chia seeds
sesame-seeds
Sesame seeds
Supports
Nuts & Seeds
Sesame seeds
flaxseed
Flaxseed
Supports
Nuts & Seeds
Flaxseed
pumpkin-seeds
Pumpkin seeds
Supports
Nuts & Seeds
Pumpkin seeds
brazil-nuts
Brazil nuts
Supports
Nuts & Seeds
Brazil nuts
almonds
Almonds
Supports
Nuts & Seeds
Almonds
walnuts
Walnuts
Supports
Nuts & Seeds
Walnuts
extra-virgin-olive-oil
Extra-virgin olive oil
Supports
Healthy Fats
Extra-virgin olive oil
avocado
Avocado
Supports
Healthy Fats
Avocado
kefir
Kefir
Supports
Dairy
Kefir
greek-yogurt
Greek yogurt
Supports
Dairy
Greek yogurt
shrimp
Shrimp & prawns
Supports
Seafood
Shrimp & prawns
mackerel
Mackerel
Supports
Seafood
Mackerel
sardines
Sardines
Supports
Seafood
Sardines
salmon
Salmon
Supports
Seafood
Salmon
liver
Liver & organ meats
Supports
Meat & Eggs
Liver & organ meats
chicken
Chicken & turkey
Supports
Meat & Eggs
Chicken & turkey
grass-fed-beef
Grass-fed beef
Supports
Meat & Eggs
Grass-fed beef
eggs
Eggs
Supports
Meat & Eggs
Eggs
oysters
Oysters
Supports
Seafood
Oysters
raspberries
Raspberries
Supports
Fruit
Fresh raspberries in a bowl
apples
Apples
Supports
Fruit
Red apples, whole and sliced, on a wooden board
barley
Barley
Supports
Grains & carbs
Pearl barley in a wooden bowl with a spoon
green-peas
Green peas
Supports
Legumes
Bowl of green peas
rocket
Rocket
Supports
Vegetables
Fresh rocket leaves in a bowl
red-peppers
Red peppers
Supports
Vegetables
Whole and sliced red peppers on a board
trout
Trout
Supports
Seafood
Pan-fried rainbow trout fillets with lemon
turkey
Turkey
Supports
Meat & Eggs
Sliced roast turkey breast on a board
watercress
Watercress
Supports
Vegetables
Fresh watercress
fish-roe
Fish roe
Supports
Seafood
Fish roe close up
black-seed
Black seed
Supports
Herbs & Spices
Black cumin seeds in a spoon
sea-buckthorn
Sea buckthorn
Supports
Fruit
Sea buckthorn berries on a branch
olives
Olives
Supports
Healthy Fats
Green and black olives in a bowl
buckwheat
Buckwheat
Supports
Grains & carbs
Raw buckwheat groats in a bowl
chamomile-tea
Chamomile tea
Supports
Drinks
Chamomile flowers on a wooden table
broccoli-sprouts
Broccoli sprouts
Supports
Vegetables
Fresh broccoli sprouts on a sandwich
sourdough
Sourdough bread
Supports
Grains & carbs
Sliced sourdough loaf showing the crust
herring
Herring
Supports
Seafood
Herring fillets on a plate with lemon
bone-broth
Bone broth
Supports
Superfoods & other
Bone broth simmering in a pot
carrots
Carrots
Supports
Vegetables
Fresh whole carrots on a wooden board
farmed-fatty-fish
Farmed fatty fish (low-quality)
Limit
Seafood
Farmed fatty fish
pre-workout-stimulants
Pre-workout stimulants
Limit
Drinks
Pre-workout stimulants
soy-protein-isolate
Soy protein isolate
Limit
Legumes
Soy protein isolate
grapefruit
Grapefruit
Limit
Fruit
Grapefruit
black-pepper
Black pepper
Supports
Herbs & Spices
Black pepper
kombucha
Kombucha
Supports
Fermented
Kombucha
artichokes
Artichokes
Supports
Vegetables
Artichokes
red-grapes
Red grapes
Supports
Fruit
Red grapes
pine-nuts
Pine nuts
Supports
Nuts & Seeds
Pine nuts
cashews
Cashews
Supports
Nuts & Seeds
Cashews
anchovies
Anchovies
Supports
Seafood
Anchovies
scallops
Scallops
Supports
Seafood
Scallops
char-grilled-meat
Char-grilled & barbecued meat
Limit
Meat & Eggs
Char-grilled & barbecued meat
kiwi
Kiwi
Supports
Fruit
Kiwi
parmesan-hard-cheese
Parmesan & hard cheese
Moderation
Dairy
Parmesan & hard cheese
mussels
Mussels
Supports
Seafood
Mussels
artificial-sweeteners
Artificial sweeteners
Moderation
Drinks
Artificial sweeteners
high-mercury-fish
High-mercury predatory fish
Limit
Seafood
High-mercury predatory fish
canned-plastic-packaged-foods
Canned & plastic-packaged foods
Limit
Limit
Canned & plastic-packaged foods
spearmint-peppermint-tea
Spearmint & peppermint tea
Limit
Drinks
Spearmint & peppermint tea
korean-red-ginseng
Korean red ginseng
Moderation
Superfoods & other
Korean red ginseng
cottage-cheese
Cottage cheese
Supports
Dairy
Cottage cheese
prunes
Prunes
Supports
Fruit
Prunes
ghee-grass-fed-butter
Ghee & grass-fed butter
Moderation
Healthy Fats
Ghee & grass-fed butter
sunflower-seeds
Sunflower seeds
Supports
Nuts & Seeds
Sunflower seeds
hemp-seeds
Hemp seeds
Supports
Nuts & Seeds
Hemp seeds
cod-liver-oil
Cod liver oil
Supports
Healthy Fats
Cod liver oil
clams
Clams
Supports
Seafood
Clams
energy-drinks
Energy drinks
Limit
Drinks
Energy drinks
seed-oils
Refined seed oils
Limit
Healthy Fats
Refined seed oils
pistachios
Pistachios
Supports
Nuts & Seeds
Pistachios
cinnamon
Cinnamon
Supports
Herbs & Spices
Cinnamon
tomatoes
Tomatoes
Supports
Vegetables
Tomatoes
bee-pollen
Bee pollen
Moderation
Superfoods & other
Bee pollen
camu-camu
Camu camu
Moderation
Superfoods & other
Camu camu
celery
Celery
Moderation
Vegetables
Celery
oat-straw
Oat straw (avena sativa)
Moderation
Herbs & Spices
Oat straw (avena sativa)
raw-honey
Raw honey
Moderation
Superfoods & other
Raw honey
royal-jelly
Royal jelly
Moderation
Superfoods & other
Royal jelly
maca
Maca
Moderation
Superfoods & other
Maca
saffron
Saffron
Moderation
Herbs & Spices
Saffron
fenugreek
Fenugreek
Moderation
Herbs & Spices
Fenugreek
cacao-nibs
Cacao nibs
Supports
Superfoods & other
Cacao nibs
seaweed
Seaweed
Supports
Vegetables
Seaweed
kimchi
Kimchi & sauerkraut
Supports
Fermented
Kimchi & sauerkraut
miso
Miso
Moderation
Fermented
Miso
tempeh
Tempeh
Supports
Fermented
Tempeh
natto
Natto
Supports
Fermented
Natto
licorice
Licorice (real / black)
Limit
Herbs & Spices
Licorice (real / black)
refined-flour
Refined flour & white bread
Limit
Grains & carbs
Refined flour & white bread
ultra-processed-foods
Ultra-processed foods
Limit
Limit
Ultra-processed foods
processed-meat
Processed meat
Limit
Meat & Eggs
Processed meat
fast-food
Fast food & fried food
Limit
Limit
Fast food & fried food
trans-fats
Trans fats & margarine
Limit
Limit
Trans fats & margarine
sugary-drinks
Sugary drinks
Limit
Drinks
Sugary drinks
added-sugar
Added sugar
Limit
Limit
Added sugar
beer
Beer
Limit
Drinks
Beer
alcohol
Alcohol (spirits & hard liquor)
Limit
Drinks
Alcohol (spirits & hard liquor)
water
Water
Supports
Drinks
Water
coffee
Coffee
Moderation
Drinks
Coffee
green-tea
Green tea
Supports
Drinks
Green tea
dark-chocolate
Dark chocolate (70 %+)
Moderation
Superfoods & other
Dark chocolate (70 %+)
turmeric
Turmeric
Supports
Herbs & Spices
Turmeric
ginger
Ginger
Supports
Herbs & Spices
Ginger
sweet-potato
Sweet potato
Supports
Grains & carbs
Sweet potato
brown-rice
Brown rice
Supports
Grains & carbs
Brown rice
quinoa
Quinoa
Supports
Grains & carbs
Quinoa
oats
Oats
Supports
Grains & carbs
Oats
bananas
Bananas
Supports
Fruit
Bananas
citrus
Citrus
Supports
Fruit
Citrus
cherries
Cherries (tart)
Supports
Fruit
Cherries (tart)
watermelon
Watermelon
Supports
Fruit
Watermelon
pomegranate
Pomegranate
Supports
Fruit
Pomegranate
blueberries
Blueberries & berries
Supports
Fruit
Blueberries & berries
onions
Onions
Supports
Vegetables
Onions
garlic
Garlic
Supports
Vegetables
Garlic
mushrooms
Mushrooms
Supports
Vegetables
Mushrooms
beets
Beets
Supports
Vegetables
Beets
asparagus
Asparagus
Supports
Vegetables
Asparagus
kale
Kale
Supports
Vegetables
Kale
Why we exist

Most men and women are told their hormone levels are “normal” while they still feel tired, foggy, or flat. We believe in a better first step: understanding your own biology — grounded in peer-reviewed science, editorially independent, and written in plain language. No company decides what we recommend — the evidence does.

Find your path

Whether you're optimising low testosterone, navigating perimenopause, or simply trying to feel like yourself again — start here. Everything we offer, in one place.

Resources
Start here
Free Tools
Free, private quizzes, checkers and calculators for men and women — symptom scores, ovulation and free-testosterone tools, and printable guides. Embed any of them free on your own site.
→
Home Hormone Audit
Check your home for everyday products that may disrupt hormones, room by room.
→
For Men20+ reads
Our deepest library — evidence-based articles on testosterone, low T, sleep, training, supplements and bloodwork.
→
For Women
A growing library on women's hormone health, hormone balance and perimenopause.
→
Nutrition
4 guides
Supplements83 reviewed
An honest, evidence-based look at supplements for men's and women's hormones — what genuinely works, what has limited evidence, and what's just marketing.
→
FoodsNew
The foods that raise or lower your hormones — what to eat more of, what to cut back, and the science behind each, for men and women.
→
Recipes
Real meals built from the foods we rate — filter by what you are working on, which meal, and how long you have. Ingredients, method, and why each one works.
→
Meal Plan Generator
A free 7-day plan built from our recipes, sized to your calories and goal, with a shopping list and a printable PDF.
→
Men's Health
11 tools
Testosterone QuizFree · 5 min
A free testosterone test and symptom checker — get your Blueprint Score.
→
Find Your Real AgeFree
Your hormonal age and andropause stage, from validated questionnaires.
→
Testosterone by AgeFREE
Normal and optimal ranges by decade — total, free, SHBG and oestradiol.
→
Libido & Sex Drive
What causes low desire in men, what actually helps, and what to ignore.
→
Online Blood Test
Which hormones to test, what low, normal & high mean, and trusted at-home test providers.
→
All about TRT
Benefits, risks, costs & where to start
→
7-Day Free GuideFree
The starting protocol to raise your testosterone naturally this week.
→
Optimisation Tracker
Log daily habits and see what actually moves your testosterone.
→
Workout GeneratorFree
Free weekly training plan tailored to your goals and hormones.
→
Ask the QuestionFree
Real answers to the testosterone and hormone questions men actually ask.
→
Book
The Testosterone Blueprint — the complete 16-chapter natural protocol.
→
Women's Health
11 tools
Menopause Stage CheckFREE · 2 MIN
Place yourself on the menopause map from your cycle and symptoms.
→
Hot Flash Duration
How many more years — from published research
→
HRT CheckerFREE · 2 MIN
See if HRT could be right for you, and prepare for the conversation with your doctor.
→
Hormone QuizFree · 12 Q
Find your hormone type and life stage — cycles, perimenopause, menopause.
→
Libido & Sex Drive
What causes low desire in women: pain, medicines, perimenopause and mood.
→
Online Blood Test
What to test for perimenopause & menopause, when in your cycle, and where to test.
→
All about HRT
Benefits, risks, types & where to start
→
Workout GeneratorFree
Free weekly training plan tailored to your goals and hormones.
→
Ask the QuestionFree
Real answers to the perimenopause and hormone questions women actually ask.
→
Hormone Tracker
A 90-day cycle, symptom and blood-marker tracker in Excel and Google Sheets.
→
Book
The Hormone Blueprint — the women's companion to hormone health.
→

Before you start

Is this medical advice?
No — it's education based on peer-reviewed research, designed to help you work with your doctor, not replace them.
Is this for men or women?
Both. Testosterone optimisation for men, and perimenopause and hormone balance for women — under one evidence-based roof.
Do I need a blood test to start?
No — you can start for free. When you're ready, our guides explain which markers matter and where to get tested, with trusted options for your region.
Is this about TRT or HRT?
No. The focus is optimising your hormones naturally first — we explain TRT and HRT honestly, without selling them.

M. Videika — After two decades researching hormones, nutrition and human performance, I wrote the evidence-based protocols I wish I'd had — for the men and women trying to feel like themselves again. No company pays to be featured here; when I point you to a test or product it's because the evidence backs it, and any small commission never changes the advice.

20+ years studying hormone health · 200+ studies reviewed · 100% independent

Some links are affiliate links — if you buy through them we may earn a small commission at no extra cost to you. We only recommend what the evidence supports.