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Sample Menu

Welcome to Eden Pantry's Sample Menus, where your health takes centre stage. At the core of our philosophy is internal wellness, and we believe it should be yours too. Our luxury meal prep plans are crafted not only to satisfy your palate but to transform your health. From boosting immunity to rejuvenating your skin and promoting optimal gut health, each meal reflects the care and expertise we pour into every dish. Explore these menus and discover how our finest ingredients elevate your well-being.

Your body is your most valuable asset—treat it with the care it deserves.

Skin Booster

Breakfast
Avocado & Papaya Smoothie with Collagen Peptides

Ingredients

Avocado
Organic papaya
Marine collagen peptides
Flaxseeds
Almond milk
Manuka honey

Benefits

Avocado is a rich source of healthy fats and vitamin E, which deeply nourish and hydrate the skin from within, giving you a radiant glow.

Papaya is packed with vitamin C and papain, an enzyme that helps break down inactive proteins and promotes skin cell regeneration, reducing inflammation and signs of aging.

Marine collagen peptides work to increase the skin's elasticity and firmness, while flaxseeds provide Omega-3s to reduce redness and irritation.

Manuka honey is an anti-inflammatory, antibacterial powerhouse that helps with acne-prone or sensitive skin, making this smoothie both luxurious and effective for achieving glowing skin.

Lunch
Grilled Sea Bass with Watercress, Spinach, & Pomegranate Salad

Ingredients

Line-caught sea bass
Watercress
Baby spinach
Pomegranate seeds
Cold-pressed olive oil.

Benefits

The Omega-3s in sea bass support the skin’s barrier function, locking in moisture and preventing dryness.

Watercress and spinach are leafy greens rich in antioxidants like beta-carotene, which help combat oxidative stress, a major contributor to premature aging.

Pomegranate seeds are high in polyphenols that boost collagen production, aiding in skin firmness and elasticity.

A drizzle of cold-pressed olive oil adds vitamin E and healthy fats, further enhancing the skin’s hydration and texture.

This meal is designed to deeply nourish the skin, leaving it healthier, plumper, and more youthful.

Dinner
Turmeric & Ginger Poached Chicken with Roasted Sweet Potatoes & Beetroot

Ingredients

Organic free-range chicken breast
Turmeric
Fresh ginger
Roasted sweet potatoes
Beetroot

Benefits

Turmeric’s active ingredient, curcumin, is a powerful anti-inflammatory agent that helps reduce skin redness and irritation while supporting skin’s natural glow.

Ginger boosts circulation, delivering oxygen and nutrients to the skin’s surface for a vibrant complexion.

Sweet potatoes are rich in beta-carotene, which your body converts into vitamin A, essential for repairing skin tissues and promoting a smooth, even skin tone.

Roasted beetroot provides nitrates, improving blood flow to the skin, keeping it well-nourished and detoxified.

Snack
Berry, Nut & Chai Seed Parfait

Ingredients

Greek yoghurt
Mixed berries
Chia seeds
Chopped nuts

Benefits

Packed with probiotics to support gut health, which plays a key role in skin clarity.

Rich in antioxidants like vitamin C, which help protect skin from damage and promote collagen production for a youthful glow.

A powerhouse of omega-3 fatty acids to combat inflammation and keep skin supple.

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Fertility Aid

Breakfast
Chia Seed & Maca Root Smoothie Bowl

Ingredients

Organic chia seeds
Fresh pomegranate arils
Raw maca root powder
Wild blueberries
Brazil nuts
Coconut cream drizzle

Benefits

This vibrant smoothie bowl is a powerhouse for fertility.

Chia seeds are rich in Omega-3 fatty acids, which promote hormone balance and overall reproductive health.

Maca root, a Peruvian superfood, is known to enhance fertility and increase libido by supporting the endocrine system.

Pomegranate arils provide a high dose of antioxidants that improve circulation, essential for uterine health.

Wild blueberries are loaded with vitamins that support egg health.

Brazil nuts offer selenium, crucial for sperm quality and protecting eggs from oxidative stress.

Lunch
Quinoa and Grilled Asparagus Salad with Poached Salmon

Ingredients

Tri-color quinoa
Wild-caught Alaskan salmon
Organic asparagus
Watercress
Avocado
Extra virgin olive oil infused with white truffle

Benefits

This luxurious salad combines nutrient-dense ingredients to boost fertility.

Tri-color quinoa is a complete protein, providing all essential amino acids to support healthy ovulation.

Alaskan salmon is rich in Omega-3 fatty acids, which reduce inflammation and promote balanced reproductive hormones.

Asparagus is high in folate, which aids in preventing neural tube defects and promoting healthy cell division.

Avocados offer a rich source of healthy fats to support hormone production, and the addition of watercress brings high levels of vitamin C, improving sperm motility.

Infusing the salad with white truffle oil adds an exquisite touch, while offering anti-inflammatory properties for reproductive health.

Dinner
Saffron-Infused Lobster Risotto with Roasted Brussels Sprouts

Ingredients

Arborio rice
Wild-caught lobster tail
Organic roasted Brussels sprouts
Saffron threads
Parmesan Reggiano
Virgin olive oil

Benefits

Saffron, prized for its rarity and potency, has been traditionally used to support hormonal balance and enhance reproductive health.

Wild-caught lobster is packed with lean protein and zinc, both essential for sperm and egg development.

Arborio rice provides slow-releasing carbohydrates, keeping blood sugar levels stable, which is crucial for maintaining hormonal balance.

Roasted Brussels sprouts are rich in folate and vitamin C, both of which promote fertility by supporting healthy cell division and protecting eggs from damage.

The addition of aged Parmesan Reggiano adds a rich, savoury flavour and a touch of indulgence.

Snack
Roasted Beet and Pistachio Hummus with Heirloom Veggie Chips

Ingredients

Organic roasted beets
Pistachios
Tahini
Lemon zest
Heirloom carrot, sweet potato, and beet chips

Benefits

Beets increase blood flow to the uterus due to their natural nitrates, enhancing fertility.

Pistachios are packed with protein, fiber, and healthy fats, supporting overall hormone balance.

Tahini, made from sesame seeds, is high in zinc, vital for egg and sperm health.

Paired with heirloom veggie chips, this nutrient-packed snack helps nourish your body and promotes optimal reproductive health.

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High Fibre

Breakfast
Chia & Flaxseed Pudding with Fresh Figs & Raspberries

Ingredients

Organic chia seeds
Ground flaxseeds
Coconut milk
Fresh figs
Raspberries

Benefits

Chia seeds and flaxseeds provide a substantial amount of dietary fibre, essential for maintaining regular bowel movements and promoting a healthy digestive system. They also offer Omega-3 fatty acids, which reduce inflammation in the gut and support overall gut health.

Fresh figs are loaded with soluble fibre, which not only improves digestion but also helps regulate blood sugar levels.

Raspberries are a low-calorie, antioxidant-rich fruit that adds more fibre and helps detoxify the digestive system.

Lunch
Farro and Roasted Root Vegetable Salad with Tahini Dressing

Ingredients

Organic farro
Roasted carrots
Parsnips
Sweet potatoes
Chickpeas
Tahini-lemon dressing

Benefits

Farro is an ancient grain that’s high in both soluble and insoluble fibre, helping to lower cholesterol and improve digestive health.

The roasted root vegetables, such as carrots and parsnips, are rich in vitamins and fibre, making them excellent for maintaining a healthy gut.

Chickpeas are also a great source of dietary fibre, further supporting digestive health while keeping you full and satisfied.

The tahini dressing provides healthy fats, which aid in the absorption of fat-soluble vitamins from the vegetables.

Dinner
Turmeric & Ginger Poached Chicken with Roasted Sweet Potatoes & Beetroot

Ingredients

Organic free-range chicken breast
Turmeric
Fresh ginger
Roasted sweet potatoes
Beetroot

Benefits

Turmeric’s active ingredient, curcumin, is a powerful anti-inflammatory agent that helps reduce skin redness and irritation while supporting skin’s natural glow.

Ginger boosts circulation, delivering oxygen and nutrients to the skin’s surface for a vibrant complexion.

Sweet potatoes are rich in beta-carotene, which your body converts into vitamin A, essential for repairing skin tissues and promoting a smooth, even skin tone.

Roasted beetroot provides nitrates, improving blood flow to the skin, keeping it well-nourished and detoxified.

Snack
Chia Seed Crackers with Truffle Hummus

Ingredients

Chia seed and flaxseed crackers
Truffle-infused hummus made with organic chickpeas, tahini, and extra virgin olive oil

Benefits

The chia and flaxseed crackers are packed with fibre and Omega-3 fatty acids, promoting digestive health and reducing inflammation.

The truffle-infused hummus elevates this snack to a luxurious level, providing a rich source of plant-based protein and fibre from the chickpeas, while truffle oil adds a touch of indulgence.

Tahini adds healthy fats and calcium, essential for bone health, while the olive oil enhances nutrient absorption, making this a delicious, health-boosting treat.

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Sugar Detox

Breakfast
Coconut Yogurt with Walnuts, Cinnamon, & Blueberries

Ingredients

Unsweetened coconut yoghurt
Organic walnuts
Ceylon cinnamon
Fresh blueberries

Benefits

Unsweetened coconut yogurt is a rich source of healthy fats and probiotics that improve gut health without added sugars.

Walnuts provide Omega-3 fatty acids, which help regulate blood sugar levels and reduce inflammation.

Ceylon cinnamon is known for its ability to help stabilise blood sugar and enhance insulin sensitivity, while blueberries offer a natural source of antioxidants and fibre, making them a great addition to a sugar-free diet.

Lunch
Wild-Caught Mackerel with Avocado & Roasted Fennel Salad

Ingredients

Wild-caught mackerel
Avocado
Roasted fennel
Lemon-olive oil dressing

Benefits

Mackerel is rich in Omega-3 fatty acids, which help to reduce inflammation, regulate blood sugar levels, and support overall metabolic health.

Avocado provides healthy fats and fibre, which keep you feeling full and satisfied, preventing sugar cravings throughout the day.

Roasted fennel has a natural sweetness, making it a satisfying addition to a sugar-free meal while supporting digestion and detoxification.

The lemon-olive oil dressing adds a refreshing, zesty flavour that complements the richness of the fish.

Dinner
Herb-Crusted Halibut with Sautéed Spinach & Garlic

Ingredients

Wild halibut
Fresh herbs
Sautéed spinach
Garlic
Olive oil

Benefits

Halibut is a lean source of protein that helps stabilise blood sugar levels, while the fresh herbs provide antioxidants that support overall health.

Sautéed spinach is high in fibre, iron, and magnesium, all of which are essential for maintaining energy levels and supporting a healthy sugar detox.

Garlic is a natural detoxifier that helps regulate blood pressure and improve circulation.

This meal is both light and nutrient-dense, making it an ideal option for reducing sugar intake.

Snack
Cacao Nibs & Almond Energy Balls

Ingredients

Cacao nibs
Almonds
Chia seeds
Medjool dates
Coconut oil

Benefits

These naturally sweetened energy balls are packed with fibre and healthy fats to keep blood sugar levels stable.

Cacao nibs provide a rich source of antioxidants and magnesium, which help to reduce sugar cravings and support energy production.

Almonds and chia seeds offer protein and fibre, while Medjool dates add a touch of natural sweetness without refined sugars, making these a perfect snack for a sugar detox.

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Cognitive Support

Breakfast
Blueberry & Walnut Oatmeal with Dark Chocolate Shavings

Ingredients

Organic rolled oats
Fresh blueberries
Walnuts
85% dark chocolate

Benefits

Oats provide slow-releasing carbohydrates, delivering sustained energy to help with focus and concentration throughout the day.

Blueberries are known for their powerful antioxidants, especially anthocyanins, which help improve memory and cognitive function by protecting the brain from oxidative stress.

Walnuts are rich in Omega-3 fatty acids and polyphenols, which support brain health and prevent cognitive decline.

The dark chocolate, made from 85% cacao, offers flavonoids that enhance cognitive function and elevate your mood.

Lunch
Grilled Sardines with Spinach & Olive Tapenade

Ingredients

Wild sardines
Organic spinach
Kalamata olives
Extra virgin olive oil

Benefits

Sardines are a brain-health powerhouse, packed with DHA, an Omega-3 fatty acid that supports cognitive function and helps prevent memory loss.

Spinach is rich in lutein, a nutrient that combats oxidative stress, which is key to slowing brain aging.

Olive tapenade, made from Kalamata olives, is rich in polyphenols and healthy fats that reduce inflammation and support clear thinking.

This nutrient-dense meal is not only delicious but also designed to fuel your brain for peak performance.

Dinner
Roast Duck with Rosemary & Steamed Broccoli

Ingredients

Organic duck breast
Rosemary
Garlic
Steamed broccoli
Olive oil

Benefits

Rosemary has been shown to enhance memory and concentration, making it an ideal herb for supporting cognitive health.

Duck is rich in B vitamins and zinc, essential nutrients that support brain function and overall vitality.

Broccoli, a cruciferous vegetable, is loaded with antioxidants and vitamin K, known to enhance brainpower.

This luxurious dish provides the perfect balance of rich flavours and vital nutrients to protect and enhance brain health.

Snack
Dark Chocolate & Hazelnut Bark

Ingredients

85% dark chocolate
Crushed hazelnuts
Sea salt flakes

Benefits

Dark chocolate is more than just an indulgence; it’s packed with flavonoids that enhance blood flow to the brain, improving cognitive function and mental clarity.

Hazelnuts provide vitamin E, a potent antioxidant that protects brain cells from oxidative damage, helping to keep memory and focus sharp.

This snack is an elegant and rich treat that nourishes the brain while satisfying your cravings.

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Heart Health

Breakfast
Oat Bran Porridge with Chia Seeds, Flax, and Berries

Ingredients

Organic oat bran
Chia seeds
Ground flaxseeds
Fresh mixed berries
Almond milk

Benefits

Oat bran is high in soluble fibre, which helps reduce cholesterol, lowering the risk of heart disease.

Chia seeds and flaxseeds provide Omega-3 fatty acids, known for reducing inflammation and supporting heart function.

Berries are loaded with antioxidants like anthocyanins, which help protect the heart by reducing oxidative stress.

This breakfast is not just heart-healthy but also deeply satisfying, setting you up for a day of wellness.

Lunch
Grilled Salmon with Quinoa & Beetroot Salad

Ingredients

Wild-caught salmon
Organic quinoa
Roasted beetroot
Lemon-tahini dressing

Benefits

Salmon is rich in Omega-3 fatty acids, essential for lowering blood pressure and reducing cholesterol levels, key to heart health.

Quinoa is a whole grain with a low glycaemic index, supporting stable blood sugar levels and providing essential amino acids.

Beetroot is known to improve blood flow and reduce blood pressure, making it a powerful heart-boosting vegetable.

The tangy lemon-tahini dressing adds flavour while delivering healthy fats and antioxidants, ensuring a heart-protective meal that feels indulgent yet light.

Dinner
Herb-Roasted Garlic Chicken served with Steamed Asparagus

Ingredients

Organic free-range chicken
Fresh herbs
Garlic
Steamed asparagus
Extra virgin olive oil

Benefits

Olive oil is rich in monounsaturated fats, proven to support heart health by reducing bad cholesterol (LDL) levels.

Garlic has been shown to lower blood pressure and cholesterol, protecting the heart from disease.

Asparagus is a source of folate, which reduces homocysteine, a marker for heart disease.

Together, this dish offers a luxurious, flavour-packed meal that supports a strong and healthy heart.

Snack
Activated Almonds with Cacao Dusting

Ingredients

Activated almonds
Raw cacao
Sea salt

Benefits

Almonds are a great source of heart-healthy monounsaturated fats and magnesium, which help reduce blood pressure.

Activating almonds (soaking and drying them) enhances their nutrient absorption and improves digestion.

The raw cacao dusting adds a luxurious twist while delivering flavonoids that improve circulation and protect the heart.

This is a sophisticated snack that nurtures your heart and tastes indulgent.

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General Health

Breakfast
Superfood Smoothie with Kale, Spirulina, & Goji Berries

Ingredients

Fresh kale
Spirulina powder
Goji berries
Banana
Almond milk

Benefits

This smoothie is a superfood powerhouse, with kale offering a wealth of vitamins A, C, and K, essential for overall immune support and cell repair.

Spirulina is rich in protein, B vitamins, and antioxidants, boosting energy and aiding detoxification.

Goji berries are high in antioxidants and polysaccharides, known for enhancing immune function and promoting longevity.

This vibrant blend is designed to boost energy, support immunity, and enhance overall health in one delicious, luxury drink.

Lunch
Grilled Chicken & Avocado Salad with Pumpkin Seeds

Ingredients

Organic chicken breast
Fresh avocado
Roasted pumpkin seeds
Spinach
Strawberries
Walnuts

Benefits

Chicken provides lean protein to support muscle repair and immune health.

Avocados are a source of healthy fats and fibre, helping to maintain balanced energy levels throughout the day.

Pumpkin seeds are rich in zinc, vital for immune function, while spinach offers iron and vitamins that promote overall vitality.

This nutrient-packed salad offers a luxury take on maintaining a healthy, well-nourished body.

Dinner
Quinoa-Stuffed Bell Peppers with Lentils & Tomatoes

Ingredients

Organic bell peppers
Quinoa
Lentils
Tomatoes
Basil

Benefits

Quinoa is a complete protein, containing all nine essential amino acids necessary for maintaining muscle mass and supporting overall health.

Lentils provide fibre and iron, which are important for digestion and energy production.

The bright colours of the bell peppers indicate high levels of antioxidants, while tomatoes provide lycopene, an antioxidant linked to reduced risks of chronic disease.

This filling, nutrient-dense meal supports longevity and health with a gourmet twist.

Snack
Goji Berry & Macadamia Nut Bars

Ingredients

Organic goji berries
Macadamia nuts
Coconut
Raw honey

Benefits

Goji berries boost immune health and are high in antioxidants that protect your body from oxidative stress.

Macadamia nuts provide healthy fats that help reduce inflammation and promote heart health.

The natural sweetness of raw honey not only satisfies sugar cravings but also delivers antibacterial properties, making this a luxurious, immune-boosting snack.

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Gut Health

Breakfast
Probiotic Greek Yogurt with Fermented Blueberries & Chia Seeds

Ingredients

Organic Greek yogurt
Fermented blueberries
Chia seeds
Raw honey

Benefits

The live probiotics in Greek yogurt are essential for maintaining a balanced gut microbiome, which is key for digestion and immune health.

Fermented blueberries provide beneficial bacteria that further enhance gut health, while chia seeds offer a source of fibre that supports regular bowel movements and gut motility.

The raw honey adds a touch of natural sweetness while offering antibacterial benefits, making this breakfast both functional and luxurious.

Miso-Marinated Salmon chunks with Pickle

Lunch
Miso-Marinated Salmon with Pickled Vegetables

Ingredients

Wild-caught salmon
Miso paste
Pickled carrots
Cucumbers
Radishes

Benefits

The miso marinade is rich in probiotics that enhance gut health and digestion.

Salmon offers Omega-3 fatty acids, which help reduce inflammation in the gut and promote overall digestive health.

The pickled vegetables provide prebiotics, which feed healthy gut bacteria, supporting a balanced microbiome.

This gourmet dish is not only designed to support digestion but also offers a burst of umami flavour.

Dinner
Herb-Crusted Cod with Braised Leeks & Asparagus

Ingredients

Wild-caught cod fillet
Fresh parsley, thyme, and garlic
Braised organic leeks
Asparagus

Benefits

Cod is a light, easily digestible fish that provides lean protein without burdening the digestive system.

Leeks are a natural prebiotic, helping to feed beneficial gut bacteria and promoting a balanced microbiome.

Asparagus is rich in inulin, another prebiotic fibre that supports healthy digestion and gut flora.

Garlic adds both flavour and gut-healing properties, as it helps reduce harmful bacteria in the digestive tract.

This dinner is designed to be both gentle on the stomach and highly nutritious, supporting optimal gut health with a gourmet touch.

Fermented Almonds & Sauerkraut black bow

Snack
Fermented Almonds & Sauerkraut

Ingredients

Fermented almonds
Artisanal sauerkraut

Benefits

Fermenting almonds enhances their digestibility and nutrient absorption, while sauerkraut is packed with probiotics that support a healthy gut flora.

Both elements work together to promote digestion and reduce inflammation in the gut. This snack is both luxurious and functional, offering digestive support with a sophisticated twist.

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Immune Boosting

Breakfast
Turmeric & Ginger Smoothie Bowl with Fresh Berries & Bee Pollen

Ingredients

Organic turmeric root
Fresh ginger
Coconut milk
Mixed berries
Bee pollen

Benefits

Turmeric and ginger are both powerful anti-inflammatory and antioxidant-rich ingredients, known to boost immune function and protect against illness.

The berries provide high levels of vitamin C, which enhances immune response, while bee pollen is a nutrient-dense superfood rich in vitamins, minerals, and enzymes that strengthen the immune system.

This vibrant, immune-boosting smoothie bowl is a luxurious way to start your day feeling revitalised.

Lunch
Grilled Chicken with Quinoa, Kale, & Pumpkin Seed Salad

Ingredients

Free-range organic chicken
Quinoa
Massaged kale
Roasted pumpkin seeds
Lemon-tahini dressing

Benefits

The lean chicken provides essential amino acids for cell repair and immune support.

Quinoa, a complete protein, helps balance energy levels and provides fibre for digestive health. Kale, a cruciferous vegetable, is packed with vitamins A, C, and K, all crucial for a strong immune system.

Pumpkin seeds are rich in zinc, which plays a critical role in immune function.

Baked green seasoning sauce, Sea Bass wi

Dinner
Baked Sea Bass with Garlic, Lemon, & Wilted Spinach

Ingredients

Wild-caught sea bass
Organic garlic
Lemon zest
Wilted spinach

Benefits

Sea bass is a light, easily digestible fish that provides essential fatty acids, supporting immune cell function.

Garlic is a well-known immune-boosting ingredient, packed with compounds that enhance the immune response.

Spinach is rich in vitamin C and antioxidants, which help fight off infections.

This dinner offers both elegance and immune support, ensuring your body is nourished and protected.

Snack
Brazil Nuts with Dark Chocolate & Manuka Honey Drizzle

Ingredients

Organic Brazil nuts
85% dark chocolate
Manuka honey

Benefits

Brazil nuts are one of the richest sources of selenium, a trace mineral that plays a vital role in strengthening the immune system and protecting against oxidative stress.

Dark chocolate provides flavonoids, which help reduce inflammation and support overall health.

Manuka honey is known for its antibacterial properties, further bolstering the immune system.

This luxurious snack combines rich flavours with potent immune-boosting benefits.

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Sample Menu

Fertility Aid

Breakfast Chia Seed & Maca Root Smoothie Bowl

Ingredients

Benefits

Lunch Quinoa and Grilled Asparagus Salad with Poached Salmon

Ingredients

Benefits

Dinner Saffron-Infused Lobster Risotto with Roasted Brussels Sprouts

Ingredients

Benefits

Snack Roasted Beet and Pistachio Hummus with Heirloom Veggie Chips

Ingredients

Benefits

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Breakfast
Chia Seed & Maca Root Smoothie Bowl

Lunch
Quinoa and Grilled Asparagus Salad with Poached Salmon

Dinner
Saffron-Infused Lobster Risotto with Roasted Brussels Sprouts

Snack
Roasted Beet and Pistachio Hummus with Heirloom Veggie Chips