Nourishment at No.17, Volume I
Over the past few months, we’ve been embracing a beautifully simple yet deeply nourishing way of eating at No.17. Quietly and consistently, this shift has had the most wonderful impact on our overall wellbeing — on our energy levels, our weight, and, perhaps most importantly, our minds.
It hasn’t been about restriction or rules, but about reconnecting with food that feels good — vibrant, nutrient-dense meals designed to support our bodies in the most natural way possible. We’ve discovered that when you fuel yourself with care, the effects ripple into every part of your life: more clarity, better sleep, lighter moods and a deeper sense of balance.
Today, we’re opening up our kitchen to share our first weekly menu, along with a carefully curated shopping list to make it easy to bring these dishes into your own home. Our menus focus on colourful, seasonal produce, wholesome proteins, healthy fats and nurturing ingredients. Each month, we’ll be sharing a new menu, designed to inspire and gently guide your journey towards a more nourishing way of eating. It’s not about perfection; it’s about creating small, lasting changes that truly make a difference.
We can't wait for you to try it. Here's to feeling our very best — together.
the MENU
day one
Breakfast: Greek yogurt with mixed berries (blueberries, blackberries, raspberries, strawberries), chopped ripe Indian Alphonso mango, a handful of walnuts, a tablespoon of Linwoods CoQ10 Flax & Nut Mix, a tablespoon of Naturya Gut Feel Berry Blend
Lunch: Grilled salmon salad, chopped lettuce, mixed tomatoes, avocado, jumbo salad onions, cucumber, olive oil, sumac and red wine vinegar
Dinner: Stir fried tiger prawns with broccoli, chopped chilli, spring onion, bell peppers, soy sauce and brown rice
Snack: Berry bowl. A handful of blueberries, sliced banana, one square of Montezuma’s absolute black bar crushed, drizzle of raw honey
day two
Breakfast: Omelette with spinach, tomatoes, basil and mushrooms and a smoothie with banana, mixed berries, spinach, coconut water, a tablespoon of Linwoods CoQ10 Flax & Nut Mix, a tablespoon of Naturya Gut Feel Berry Blend
Lunch: Grilled sardines with mixed tomato salad, fresh mint, lemon zest
Dinner: Whole roast chicken with sweet potatoes and steamed asparagus.
Snack: Golden kiwi and mixed nuts
day three
Breakfast: Scrambled eggs with sliced avocado and Marie Sharps green habanero sauce
Lunch: Lentil, chicken and chickpea salad, chopped lettuce, mixed tomatoes, avocado, jumbo salad onions, cucumber, olive oil, sumac and red wine vinegar
Dinner: Grilled sardines with sweet potato and asparagus
Snack: Berry bowl. A handful of blueberries, sliced banana, one square of Montezuma’s absolute black bar, drizzle of raw honey
day four
Breakfast: Greek yogurt with mixed berries (blueberries, blackberries, raspberries, strawberries), chopped ripe Indian alphonso mango, a handful of walnuts, a tablespoon of Linwoods CoQ10 Flax & Nut Mix, a tablespoon of Naturya Gut Feel Berry Blend
Lunch: Ortiz Tuna salad, chopped lettuce, mixed tomatoes, avocado, red onion, cucumber, olive oil, sumac and red wine vinegar
Dinner: Stir fried sliced beef fillet steak with broccoli, bell peppers, large salad onions and brown rice
Snack: Golden kiwi and mixed nuts
day five
Breakfast: Omelette with spinach, tomatoes, basil and mushrooms and a smoothie with banana, mixed berries, spinach, coconut water, a tablespoon of Linwoods CoQ10 Flax & Nut Mix, a tablespoon of Naturya Gut Feel Berry Blend
Lunch: Grilled tiger prawns with quinoa and steamed asparagus
Dinner: Baked chicken thighs with sweet potatoes, steamed broccoli, sliced savoy cabbage and roasted Italian courgette
Snack: Berry bowl. A handful of blueberries, sliced banana, one square of Montezuma’s absolute black bar, drizzle of raw honey
day six
Breakfast: Greek yogurt with mixed berries (blueberries, blackberries, raspberries, strawberries), chopped ripe Indian alphonso mango, a handful of walnuts, a tablespoon of Linwoods CoQ10 Flax & Nut Mix, a tablespoon of Naturya Gut Feel Berry Blend
Lunch: Wholegrain wrap with hummus, roasted red peppers, pumpkin seeds and grilled chicken.
Dinner: Grilled salmon with sweet potato, roasted asparagus and roasted Italian courgette
Snack: Golden kiwi and mixed nuts
day seven
Breakfast: Scrambled eggs with sliced avocado and grilled mackerel
Lunch: Ortiz Tuna salad, chopped lettuce, mixed tomatoes, avocado, red onion, cucumber, olive oil, sumac and red wine vinegar
Dinner: Wholewheat spaghetti with tiger prawns, roasted cherry tomatoes, basil and lemon zest. Mixed tomato, large salad onion and mint salad
Snack: Berry bowl. A handful of blueberries, sliced banana, one square of Montezuma’s absolute black bar, drizzle of raw honey
the SHOPPING LIST
Produce
Spinach
Mixed berries (blueberries, strawberries, raspberries, blackberries)
Bananas
Avocados
Mixed tomatoes, a variety of colours and sizes
Chesnut mushrooms
Broccoli
Bell peppers (red, yellow, green)
Sweet potatoes
Italian courgette
Cucumber
Red onion
Indian Alphonso mango
Gem lettuce
Asparagus
Golden kiwi
Lemons
Fresh basil
Fresh mint
Large Salad onions
Savoy cabbage
Fresh chilli
Proteins
Greek yogurt
Organic eggs
Organic Chicken breast supremes
Lean beef fillet steak
Organic salmon fillets
Mackerel fillets
Black tiger prawns
Ortiz canned Albacore tuna in olive oil
Organic chicken thighs
Fresh hummus
Greek feta
Fresh sardine fillets
Grains and Legumes
Quinoa
Brown rice
Wholegrain wraps
Puy ready to eat Lentils
Chickpeas
Wholewheat spaghetti
Nuts and Seeds
Walnuts
Almonds
Brazil nuts
Naturya Gut Feel Berry Blend
Linwoods CoQ10 Flax & Nut Mix
Pumpkin seeds
Pantry Essentials
Extra Virgin Olive oil
Red Wine vinegar
Montezuma’s Absolute Black Bar 100% dark chocolate
Raw honey
Sumac
Maldon salt flakes
Marie Sharps green habanero sauce (preservative free)
Soy sauce
Organic cold pressed coconut water
