Open lab
Roots + Hummus Bowl
Vegan · slow carbohydrate
510 kcal · Serves 1
Healthy Food Lab
Explore power bowls, smoothies, fruit, grains and everyday recipes. Use the energy-led finder to browse bowls around your chosen meal target. General nutrition education, not personal dietary or medical advice.
07B
Energy-Led Bowl Finder
Set your calorie target for this meal and the lab returns the closest unlocked bowls.
500
kcal per serving
Open lab
Quinoa Green Bowl
Plant protein · high fibre
480 kcal · Serves 1
Open lab
Salmon Ocean Bowl
Omega-3 · vitamin D
560 kcal · Serves 1
Open lab
Rainbow Veg Bowl
Five A Day in one bowl
420 kcal · Serves 1
How we calculate calories
Energy values are estimates for one standard serving, calculated from McCance & Widdowson's The Composition of Foods (Public Health England), USDA FoodData Central and NHS portion guidance. Individual needs vary — this is educational information, not dietary or medical advice.
07A
Power Bowl Recipes
20 lab-tested power bowls. The first five are OPEN LAB; the rest are LAB ACCESS. Save any card to find it quickly later.
Premium members will be able to print or save individual recipe cards. Administrators can use this now after signing in.
Open lab
Quinoa Green Bowl
Plant protein · high fibre
480 kcal · Serves 1
Open lab
Grilled Chicken + Grains
Lean protein · balanced
598 kcal · Serves 1
Open lab
Salmon Ocean Bowl
Omega-3 · vitamin D
560 kcal · Serves 1
Open lab
Roots + Hummus Bowl
Vegan · slow carbohydrate
510 kcal · Serves 1
Open lab
Rainbow Veg Bowl
Five A Day in one bowl
420 kcal · Serves 1
Lab access
Tuna Niçoise Lab
Protein · minerals
520 kcal · Serves 1
Unlock full recipe
Lab access
Prawn + Mango Bowl
Light · vitamin C
445 kcal · Serves 1
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Lab access
Turkey Bulgur Bowl
Lean · iron
575 kcal · Serves 1
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Lab access
Miso Tofu Bowl
Fermented · plant protein
490 kcal · Serves 1
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Lab access
Buckwheat Kale Bowl
Gluten free · magnesium
460 kcal · Serves 1
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Lab access
Egg + Avocado Bowl
Breakfast · choline
505 kcal · Serves 1
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Lab access
Steak + Rocket Bowl
Iron · B12
640 kcal · Serves 1
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Lab access
Cauliflower Rice Bowl
Low carbohydrate
340 kcal · Serves 1
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Lab access
Farro Mushroom Bowl
Umami · fibre
470 kcal · Serves 1
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Lab access
Cod + Greens Bowl
Lean fish · light
400 kcal · Serves 1
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Lab access
Black Bean Bowl
Legume protein
530 kcal · Serves 1
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Lab access
Halloumi Grain Bowl
Vegetarian · calcium
610 kcal · Serves 1
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Lab access
Duck + Orange Bowl
Rich · seasonal
660 kcal · Serves 1
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Lab access
Lentil Beet Bowl
Plant iron · folate
495 kcal · Serves 1
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Lab access
Poke-Style Bowl
Raw fish · omega-3
480 kcal · Serves 1
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08
Smoothie Recipes
30 smoothies, measured in standard portions. The first five are OPEN LAB. Save any card to find it quickly later.
Premium members will be able to print or save individual recipe cards. Administrators can use this now after signing in.
Open lab
Green Reset
Greens · vitamin C · fibre
245 kcal · Serves 1 · 400ml
Open lab
Berry Lab
Polyphenols · vitamin C
220 kcal · Serves 1 · 400ml
Open lab
Tropical Enzyme
Vitamin A · digestive enzymes
260 kcal · Serves 1 · 400ml
Open lab
Cacao Recovery
Protein · magnesium
320 kcal · Serves 1 · 450ml
Open lab
Citrus Clarity
Vitamin C · hydration
190 kcal · Serves 1 · 400ml
Lab access
Beetroot Circuit
Nitrates · endurance
210 kcal · Serves 1 · 400ml
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Lab access
Matcha Focus
L-theanine · steady energy
230 kcal · Serves 1 · 400ml
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Lab access
Golden Turmeric
Curcumin · warming spice
250 kcal · Serves 1 · 400ml
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Lab access
Peanut Power
Protein · slow release
380 kcal · Serves 1 · 400ml
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Lab access
Blue Spirulina
Algae protein · antioxidants
240 kcal · Serves 1 · 400ml
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Lab access
Cherry Night
Tart cherry · evening ritual
200 kcal · Serves 1 · 400ml
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Lab access
Pear + Ginger
Soluble fibre · digestion
215 kcal · Serves 1 · 400ml
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Lab access
Papaya Enzyme
Papain · gut comfort
205 kcal · Serves 1 · 400ml
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Lab access
Avocado Silk
Healthy fats · satiety
340 kcal · Serves 1 · 400ml
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Lab access
Kale Alkaline
Vitamin K · minerals
195 kcal · Serves 1 · 400ml
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Lab access
Fig + Tahini
Calcium · iron
355 kcal · Serves 1 · 400ml
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Lab access
Coconut Electrolyte
Potassium · rehydration
180 kcal · Serves 1 · 400ml
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Lab access
Raspberry Protein
20g protein · low sugar
265 kcal · Serves 1 · 400ml
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Lab access
Apple Cinnamon Oat
Beta-glucan · breakfast
300 kcal · Serves 1 · 400ml
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Lab access
Dragonfruit Glow
Vitamin C · betacyanins
225 kcal · Serves 1 · 400ml
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Lab access
Watermelon Cooler
Hydration · citrulline
150 kcal · Serves 1 · 400ml
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Lab access
Pistachio Rose
Minerals · aromatic
330 kcal · Serves 1 · 400ml
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Lab access
Blackberry Bramble
Anthocyanins · fibre
210 kcal · Serves 1 · 400ml
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Lab access
Mango Lassi Lab
Probiotic yoghurt
285 kcal · Serves 1 · 400ml
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Lab access
Espresso Oat
Caffeine · pre-training
240 kcal · Serves 1 · 400ml
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Lab access
Sea Buckthorn
Vitamin C dense
220 kcal · Serves 1 · 400ml
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Lab access
Cucumber Basil
Light · savoury green
165 kcal · Serves 1 · 400ml
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Lab access
Passionfruit Fizz
Sparkling · vitamin A
175 kcal · Serves 1 · 400ml
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Lab access
Banana Bread
Comfort · warming spice
345 kcal · Serves 1 · 400ml
Unlock full recipe
Lab access
Pomegranate Iron
Polyphenols · plant iron
230 kcal · Serves 1 · 400ml
Unlock full recipe
08A
Fruit Lab
Know your fuel. Three evidence-based cards are OPEN LAB; deeper knowledge is LAB ACCESS.
Strawberries
Key benefits
Vitamin C, folate, manganese
Blueberries
Vitamin C supports normal immune function and helps protect cells from oxidative stress.
Key benefits
Vitamin C, vitamin K, manganese, polyphenols
Mango
Key benefits
Vitamin A, vitamin C, fibre
Kiwi
Unlock to explore benefits, nutrients and best uses.
Lab access
Pomegranate
Unlock to explore benefits, nutrients and best uses.
Lab access
Avocado
Unlock to explore benefits, nutrients and best uses.
Lab access
08B
Grain Lab
The foundation. Three evidence-based cards are OPEN LAB; deeper knowledge is LAB ACCESS.
Quinoa
Quinoa provides all nine essential amino acids, useful in plant-based meals.
Key benefits
Protein, fibre, magnesium, iron
Brown rice
Keeping the bran layer intact leaves more fibre and micronutrients than white rice.
Key benefits
Fibre, magnesium, manganese, B vitamins
Oats
Oat beta-glucan contributes to the maintenance of normal blood cholesterol levels at 3g a day.
Key benefits
Beta-glucan fibre, B vitamins, magnesium, iron
Buckwheat
Unlock to explore benefits, nutrients and best uses.
Lab access
Bulgur
Unlock to explore benefits, nutrients and best uses.
Lab access
09
Self Detox Recipes
Full recipes — ingredients, method and estimated energy. Open a category, then open a recipe.
Power Bowls
One base, one protein, colour, fat, crunch.
Power Balls
Batch on Sunday. Fridge for the week.
Smoothies
Liquid, fruit, greens, protein, boost.
Healthy Drinks
Alcohol-free, sugar-free, still interesting.
Healthy Meals
Weeknight plates built on the Eatwell balance.
Self Detox provides general wellbeing, nutrition and habit-support information. It is not medical advice, diagnosis or treatment. Individual needs vary. Seek appropriate professional advice before making significant health changes or if you have health concerns.
Allergy & safety notice
Allergy, intolerance and reaction disclaimer: Recipes and ingredient suggestions on this page are general educational content, not personalised nutrition or medical advice. It is your responsibility to check every ingredient before preparing or consuming anything, including for hidden allergens in shop-bought products. Common ingredients shown here include known allergens such as nuts, peanuts, seeds (including sesame), dairy, gluten, soy, egg and fish. The Self does not control product manufacturing, cross-contamination, or your individual health status, and accepts no responsibility or liability for any allergic reaction, food intolerance response, adverse effect, illness or injury arising from preparing or consuming any recipe, ingredient or suggestion on this site.
If you have a known food allergy or intolerance, are pregnant or breastfeeding, take medication, have a medical condition (including diabetes, kidney, liver, digestive or eating-disorder-related conditions), or are unsure whether an ingredient or calorie target is right for you, consult a qualified doctor or registered dietitian before following any content here. Introduce new foods cautiously and stop immediately if you notice any adverse symptoms. If you experience signs of a severe allergic reaction (such as swelling of the lips, tongue or throat, difficulty breathing, dizziness or collapse), call emergency services immediately.