Ingredients · Dairy & fermented

Milk

One 200ml glass provides roughly 250mg of calcium, over a third of the UK's 700mg daily target.

Nutrition per portion

A doorstep milk round in glass bottles still exists in much of the UK and skips the plastic entirely
Filtered milk lasts noticeably longer once opened
Semi-skimmed keeps almost all the calcium of whole

Keep it well: Keep it on a fridge shelf rather than in the door, which is the warmest spot, and it lasts longer.

Reach for it when the week brings:

Put it to work

Showing 6 of 48; see them all.

Porridge that holds you until lunch: oats cooked in milk with chia, topped with berries, yogurt and toasted seeds.

15 min 20g protein

A green smoothie that skips the juice: kale, kiwi, yogurt and fortified milk with a spoon of almond butter.

5 min 17g protein

A proper broccoli soup blitzed silky, sharpened with mature cheddar and mustard.

30 min 14g protein

All the fish-pie comfort in half the time: white fish and leeks in a light sauce under bean mash.

50 min 38g protein

Oats soaked in milk and kefir with sour cherries; the site's signature evening-friendly breakfast.

10 min 14g protein

A bedtime-adjacent pudding: leftover rice warmed in turmeric-spiced milk with honey.

15 min 10g protein