No-Fuss Summer Challenge

No-Fuss Summer Challenge


An easy-to-follow plan inspired by the flavors of summer.

Our No-Fuss Summer Programme focuses on simple meals that use fresh summer produce. Each recipe takes less than 30 minutes to minimise the time in the kitchen and maximise time enjoying the great outdoors.

The programme contains meals that support bone health, the immune system and ensures an adequate intake of fiber and healthy fats.

This programme was created with four key considerations:


Fiber has several health benefits including improving digestive health and blood pressure. This meal plan provides up to 35 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber has been shown to improve glycemic control and lower cholesterol. It is incorporated into the programme from oats, asparagus, and banana.

Healthy Fats

Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. This programme incorporates omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from fatty fish which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response.

Bone Building Nutrients

Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like fortified milk beverages and almonds. Magnesium is incorporated from food sources like chia seeds, peanut butter, and spinach.

Immune Support

Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like mango and tuna and incorporates vitamin E through healthy oils, nuts, and seeds. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like strawberries, pineapple, and kiwi.