Health & Wellness Starter Kit

If any of your goals for 2024 involve cooking more nutritious meals at home, moving more, beginning a meditation practice, or simply improving your overall health and sense of wellbeing, you’re in the right place. 

Knowing where to begin can feel like a minefield. So, to help get you started, we’ve collated a selection of our community’s most loved healthy recipes, feel-good workouts, and wellness practices all in one place. Remember, research shows that habits are much more successful when they’re enjoyable and incorporated gradually into your current lifestyle (so as not to overwhelm you and feel unsustainable). So, we’d suggest starting out by trying out one or two from the list below, and building from there.

Quick & easy breakfasts to start your day full of nourishment

Frequently referred to as the most important meal of the day, a satisfying breakfast can give you a much-needed boost of energy to see you through until lunchtime. If you find yourself rushing out the door in the morning, try prepping overnight oats or chia pudding for a  travel-friendly breakfast to take to the office. That being said, all the below recipes are ready in 10 minutes or less, so find what works for you to start your day on a delicious and nutritious note.

Super Creamy Berry Smoothie
Drinks
5 mins

Super Creamy Berry Smoothie

A delicious 5-minute wonder. This smoothie isn’t too sweet and is packed with nutrition and flavour. A blend of blueberries, banana, coconut yoghurt and almond butter, with the addition of frozen cauliflower for extra creaminess, to up your daily veg intake! It may sound strange, but trust us, you won’t taste it and it’s a surprisingly great source of vitamin C.

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Blueberry Power Porridge
Breakfast
10 mins

Blueberry Power Porridge

Start your day right with a warming bowl of creamy porridge — with hemp and chia seeds, it’s supercharged with fibre, protein and healthy fats. Flavoured with juicy antioxidant-packed blueberries, breakfast never tasted so good.

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Cacao & Hazelnut Overnight Oats
Breakfast
10 mins

Cacao & Hazelnut Overnight Oats

Rich and indulgent, yet still a nourishing weekday breakfast — this crunchy, creamy cacao & hazelnut overnight oats is one of our favourite ways to start the day.

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Everyday Green Smoothie
Drinks
5 mins

Everyday Green Smoothie

Few things beat a refreshing smoothie for breakfast after an energetic workout, or busy mornings on the go. Loaded with nutrient-packed fruit and leafy vegetables, this smoothie combines fibre, protein and healthy fats to energise and help to keep you feeling fuller for longer.

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Date & Chia Pudding
Breakfast
5 mins

Date & Chia Pudding

Chia pudding is one of my absolute favourite foods, it's just the best breakfast! One of the great things about it is that you can make it the night before, which takes literally two minutes, and then its ready to go in the morning so you don’t have to worry about breakfast. The mix of coconut yoghurt and date syrup is so amazingly sweet and creamy – it really does taste like dessert!

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Super speedy recipes for WFH lunches and weeknight dinners

Even with the best intentions to eat well throughout the week, sometimes life gets in the way. That’s when having a selection of balanced, nutritious meals that can be on the table in under 20 minutes is a complete life-saver.

15-Minute Tomato & Harissa Chickpeas
Mains
15 mins

15-Minute Tomato & Harissa Chickpeas

Super quick and versatile with minimum prep. Garlic and ginger are the only things you need to chop! These creamy, flavourful chickpeas are great on toast or with cooked grains. Feel free to play around with toppings. We’ve suggested basil, tahini & sesame seeds, but lots of things will work.

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Veggie Fried Rice With Maple & Sesame Tofu
Mains
15 mins

Veggie Fried Rice With Maple & Sesame Tofu

A rainbow in a bowl! Loaded with protein and veggies, this quick and colourful dish is supercharged with flavour. You can use any veggies you’ve got to hand and it will always taste amazing with the sweet, sticky tofu and zingy fresh ginger and lime.

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Lemongrass & Ginger Miso Noodle Soup
Mains
15 mins

Lemongrass & Ginger Miso Noodle Soup

Every mouthful of this punchy noodle soup tastes deliciously healthy. And it’s super speedy — ready in just 15 minutes. Soft, comforting udon noodles and crunchy veg are combined with fragrant lemongrass, zingy lime, ginger, red chilli and moreish miso stirred through to finish.

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Spiced Mushroom Pittas
Mains
15 mins

Spiced Mushroom Pittas

Pittas that pack a flavour punch. It’s amazing what you can make in just 15 minutes! Crunchy, creamy, and full of fragrant spice and veggies, they make a perfect weekday lunch. If you prefer, you can swap the pittas for flatbreads or cooked grains.

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Delicious batch-cookers to cook one, eat twice

One of the simplest (and most time-efficient) ways to set yourself up for success when it comes to eating well during busy weeks is cooking once, and eating twice - or, put another way, batch cooking. Not only does batch-cooking tend to reduce grocery costs and food waste, but also  ensures your week is packed full of veggies. When cooking a meal, prepare enough to provide multiple portions, then divide them up between the fridge or the freezer for a 5-minute dinner that you simply heat up later in the week. To avoid getting bored, try serving the same batch cook with different sides: for example, try a bean stew over jacket potatoes, with rice, or alongside hunks of sourdough for delicious dunking.

Store in the fridge:

One-Pan Quinoa Black Bean Chilli
Mains
40 mins

One-Pan Quinoa Black Bean Chilli

A warming bowl of chilli makes for great comfort food on cold winter evenings. With quinoa and beans, this nutritionally balanced dish packs in the plant-based protein, fibre and provides a good source of folate, iron and magnesium — plus it’s super satisfying.

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Simple Bean Stew
Mains
30 mins

Simple Bean Stew

Made from a handful of ingredients, this stew couldn't be easier to make. The flavour of the sun-dried tomatoes paired with the creamy texture of the tahini is a match made in heaven. We love to serve this with a handful of fresh green leaves and a dollop of coconut yoghurt.

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One-Pan Tomato & Chickpea Orzo
Mains
30 mins

One-Pan Tomato & Chickpea Orzo

Make life easy with this simple one-pan orzo. Packed with chickpeas, cherry tomatoes, broccoli and courgettes, it’s bursting with goodness; while the basil, chilli, garlic, shallots and veggie stock ensure it’s all loaded with flavour. The leftovers make a brilliant packed lunch.

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Freezer-friendly favourites:

Lentil Bolognese
Mains
45 mins

Lentil Bolognese

This healthy, hearty bolognese is packed full of vegetables. It’s a delicious and satisfying way to incorporate more wholefoods into your diet.

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Easy Chickpea Curry
Mains
30 mins

Easy Chickpea Curry

A storecupboard favourite, this chickpea curry is quick, easy and delicious. We've used a tin of chickpeas, but the recipe also works with roasted vegetables or any type of canned beans stirred through — simply adapt to include anything that you have at home.

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Spiced Roasted Cauliflower Soup
Mains
40 mins

Spiced Roasted Cauliflower Soup

Big on flavour. Small on faff. Grab a cauliflower and onion on your way home from work and you’ve got a creamy, delicious soup that packs a real flavour punch with very little effort. It’s also great to make ahead and freezes well.

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Simple, beginner-friendly mindfulness practices

We totally get that the idea of meditating or doing breathwork exercises may seem a little daunting, but engaging in mindfulness practices is one of the most effective ways to  reduce stress levels and enhance your mental well-being for both the short- and long-term. If you’re new to the concept of mindfulness, try one of the super-simple and quick guided practices below. Release any expectations you may have and remember it’s an opportunity for self-care; a moment to prioritise you.

Simple Beginners Meditation
Meditation
5 mins

Simple Beginners Meditation

with Gelong Thubten

This beginners practice with Gelong Thubten guides you through a classic meditation practice in a very accessible, easy to follow manner.

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5-Minute Evening Meditation
Meditation
5 mins

5-Minute Evening Meditation

with Jess (Wood) Baccanello

This 5-minute guided meditation is the perfect evening practice for calming the nervous system, setting you up for a good night's sleep.

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Calming Beginners Meditation
Meditation
15 mins

Calming Beginners Meditation

with Belinda Matwali

This beginners meditation practice with Belinda Matwali guides you through a relaxing fifteen minute practice to release tension and create a deeper sense of connection.

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Simple 5-Minute Daily Meditation
Meditation
5 mins

Simple 5-Minute Daily Meditation

with Gelong Thubten

A classic meditation with Gelong Thubten, which you can come back to time and time again. This practice focuses on the senses, the room around you and the breath to cultivate a deeper sense of ease and awareness. A great practice for beginners and those with more experience.

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Balance The Breath
Meditation
10 mins

Balance The Breath

with Jess (Wood) Baccanello

This 10-minute meditation focuses on a simple breathing pattern to support your body shift into the restorative, rest-and-digest parasympathetic nervous system. This practice is the perfect way to feel more grounded in your body and mind.

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Gentle morning movement in under 30 minutes

If you find yourself feeling frazzled before the day even really starts to get going, dedicating time to move your body is a complete game-changer. With benefits such as boosting your mood (thank you endorphins!), supporting digestion, strengthening muscles, and  contributing to better sleep that night, starting the day with movement is a great way to set yourself up on a positive, energised note before a busy day unfolds. We’re huge advocates of the phrase “strong body, strong mind”, and remember, as with all these habits and practices, something is better than nothing.

Morning Wiggle
Yoga
10 mins

Morning Wiggle

with Ella Mills

Perfect if you are pressed for time and just need to wiggle it out to feel energised and ready to make the most of your morning.

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10-Minute Morning Wake-Up
Yoga
10 mins

10-Minute Morning Wake-Up

with Lisa Hood

You can do this lovely stretchy wake-up session while you’re still in bed. Gently move, twist and rock your muscles awake, breathing deeply as you start to feel the energy move around your body.

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 Fun Morning Pilates
Pilates
10 mins

Fun Morning Pilates

with Cynthia Kesington

All you need for this fun morning Pilates class is a can-do attitude! Join Cynthia as she takes you through a dynamic, core focused flow.

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Go-to Morning Flow
Yoga
20 mins

Go-to Morning Flow

with Ella Mills

Ella takes you through this easy energising 20-minute flow, the perfect class for first thing in the morning or when you've been sat at your desk for too long.

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Practices to help you prime yourself for a restorative sleep

With the pace of life nowadays, unwinding at the end of a busy day can be a struggle. However, these simple tools are designed to guide you towards a state of calm and relaxation before bedtime. Set the mood by having a warm bath, lighting a candle or spritzing a calming lavender scent on your pillow, and let the soothing audios pave the way for a restful night’s sleep. 

Gentle Nighttime Flow
Yoga
20 mins

Gentle Nighttime Flow

with Cordelia Simpson

Get yourself into something cosy, grab a pillow and allow yourself to be held, as you decompress ready for beautiful night's sleep.

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Drift Off Soundscape: Rain Symphony
Meditation
2 hours

Drift Off Soundscape: Rain Symphony

with The Soundscape Studio

Heavy and hypnotic rain, like when you were a child staring out of the window. A comforting, mesmerizing, soporific soundscape to soothe you into a gentle slumber.

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Ease Into Sleep Breathwork
Meditation
10 mins

Ease Into Sleep Breathwork

with James Dowler

This practice uses a technique called “Ocean Breathing”. The intention of this practice is to down-regulate the nervous system at the end of the day by activating the vagus nerve in doing so preparing the body for a deep and restful night’s sleep.

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Legs Up The Wall Meditation
Meditation
15 mins

Legs Up The Wall Meditation

with Jess (Wood) Baccanello

A restorative meditation to relax and relive stress and tension. This is great to calm the body and mind.

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