Nourishment at No.17, Volume II
A New Month, A New Menu
Over the past few months, our quiet ritual of eating well has become one of the most grounding parts of life at No.17. Each meal is a moment to reset, to pause and connect — with ourselves, with the seasons, and with the ingredients that truly nourish us from the inside out.
In this second volume, we continue with our approach of simplicity and substance. Meals that are vibrant, satisfying, and thoughtfully composed, created to support you through the natural rhythms of daily life. This isn’t about trends or extremes, it’s about embracing food that makes you feel good, consistently. This month’s menu draws on a palette of nurturing wholefoods: leafy greens, omega-rich fish, colourful vegetables, slow-release grains, and restorative, grounding ingredients that gently help you thrive. Each recipe is designed to be as joyful to prepare as it is to eat, uncomplicated, abundant and always full of flavour.
Below, you’ll find our new weekly menu alongside a curated shopping list to guide your next food shop. Whether you follow it day by day or dip in as inspiration strikes, the intention is the same: to make it beautifully easy to eat well.
Here’s to slow mornings, glowing skin, sharper minds and deeper rest — to feeling well, in every sense of the word.
the MENU
day one
Breakfast: Soft-boiled eggs with steamed asparagus, baby spinach and toasted rye bread
Lunch: Roasted salmon with black lentils, chopped lettuce, mixed tomatoes, avocado, jumbo salad onions, cucumber, olive oil, sumac and red wine vinegar
Dinner: Stir-fried organic beef mince with broccoli, ginger, garlic and sesame seeds, served with brown rice
Snack: Medjool dates with almond butter and sprinkled with cacao nibs
day two
Breakfast: Greek yogurt with mixed berries (blueberries, blackberries, raspberries, strawberries), chopped ripe mango, a handful of walnuts, a tablespoon of Linwoods CoQ10 Flax & Nut Mix, a tablespoon of Naturya Gut Feel Berry Blend
Lunch: Grilled chicken breast with quinoa, tomato salad and a tahini-lemon drizzle
Dinner: Baked cod with tomatoes, olives and fennel with 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 three
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 chicken wholemeal wrap with roasted sweet potato, avocado, rocket and hummus
Dinner: Stir fried tiger prawns with broccoli, chopped chilli, spring onion, bell peppers, soy sauce and brown rice
Snack: Golden kiwi and dark chocolate square
day four
Breakfast: Scrambled eggs with sautéed mushrooms, tomatoes and rocket
Lunch: Grilled sardines with mixed salad, capers, tomato, lettuce, cucumber, lemon zest and olive oil
Dinner: Roast chicken thighs with butternut squash, leeks and steamed kale
Snack: Berry bowl. A handful of blueberries, sliced banana, one square of Montezuma’s absolute black bar crushed, drizzle of raw honey
day five
Breakfast: Scrambled eggs with sliced avocado and Marie Sharps green habanero sauce
Lunch: Grilled prawns with wild and brown rice, avocado and shaved fennel salad
Dinner: Ribeye steak with sweet potato wedges, roasted asparagus, roasted carrots with pesto and roasted heritage beets
Snack: Golden kiwi, brazil nuts and Montezuma’s absolute black bar square
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: Roasted aubergine and chickpea salad with tahini dressing and fresh mint
Dinner: Grilled salmon with a warm lentil and tomato salad
Snack: Medjool dates with almond butter and sprinkled with cacao nibs
day seven
Breakfast: Scrambled eggs with sliced avocado and grilled mackerel
Lunch: Ortiz tuna salad with lettuce, mixed tomatoes, capers, cucumber, red onion and boiled egg
Dinner: Wholewheat spaghetti with garlic prawns, lemon, parsley and a side of rocket salad
Snack: Berry bowl. A handful of blueberries, sliced banana, one square of Montezuma’s absolute black bar crushed, drizzle of raw honey
the SHOPPING LIST
Produce
Baby spinach
Rocket
Kale
Lettuce (e.g. gem or romaine)
Mixed tomatoes (cherry, heirloom, vine)
Cucumber
Avocados
Jumbo salad onions
Red onions
Bell peppers (red/yellow)
Spring onions
Asparagus
Leeks
Butternut squash
Heritage beetroot
Sweet potatoes
Aubergine
Fennel
Mushrooms (e.g. chestnut or portobello)
Fresh chilli
Garlic
Ginger
Lemons
Fresh parsley
Fresh mint
Fresh basil
Ripe mangoes (Indian Alphonso, if in season)
Blueberries
Raspberries
Strawberries
Blackberries
Bananas
Golden kiwis
Medjool dates
Proteins
Organic eggs
Organic Greek yogurt
Organic chicken breasts
Organic chicken thighs
Organic beef mince
Ribeye steak
Wild or organic salmon fillets
Cod fillets
Raw black tiger prawns
Mackerel fillets
Ortiz tuna in olive oil
Fresh sardine fillets
Linwoods CoQ10 Flax & Nut Mix
Naturya Gut Feel Berry Blend
Organic Hummus
Grains & Legumes
Brown rice
Wild rice
Quinoa
Wholewheat spaghetti
Wholemeal wraps
Black lentils
Puy lentils (ready-to-eat or dry)
Chickpeas (tinned or dried)
Rye bread
Nuts, Seeds & Superfoods
Walnuts
Almond butter
Brazil nuts
Cacao nibs
Pumpkin seeds
Pantry Essentials
Extra virgin olive oil
Red wine vinegar
Raw honey
Maldon salt flakes
Black pepper
Sumac
Capers
Tahini
Soy sauce or tamari
Marie Sharp’s green habanero sauce (preservative free)
Organic cold-pressed coconut water
Montezuma’s Absolute Black Bar (100% dark chocolate)
