What this is

Most diet “plans” are built on restriction and a promise of fast weight loss. This one is not, and I would not put my name on one that was.

This is your structured week of Nordic and European eating, designed to do something the science actually supports: steady your blood sugar, feed your muscle, and build the kind of eating pattern that, over time, supports a healthy weight and a healthier metabolism. You will not go hungry. You will eat real, satisfying food, in a pattern with genuine evidence behind it.

This is the timeline: One week does not transform your metabolism. The Nordic diet trials that inform this plan ran over 18 to 24 weeks, not seven days [1, 2]. What one week can do is give you a clear, doable template, show you how steady you feel when you eat this way, and make the pattern easy to continue. This is a beginning, and from now on, I’m giving you weekly science backed healthy recipies - follow these and see the transformation week by week.

What you get in this plan

• A full 7-day plan. Breakfast, lunch, and dinner for all seven days, built entirely from real, satisfying Nordic food.

• One consolidated shopping list. Everything for the week, organised by section, so a single shop covers it.

• A batch-prep strategy. Two short sessions that carry most of the week, so you are not cooking three times a day.

• The science behind every choice. Why each meal is built the way it is, anchored to real studies, with honest expectations.

• US-friendly throughout. Simple substitutions for every ingredient, so you can make it wherever you live.

• A new plan every two weeks. As a paid subscriber you get a fresh dated plan on the 1st and 3rd Thursday of each month.

A note on who is writing this

I am Dr. Susanna Søberg, a metabolic scientist with a PhD from the University of Copenhagen. I have spent more than fifteen years researching metabolism and how the body handles stress, food, cold, and heat. This plan is built the way I actually eat, and every claim in it is anchored to real research, cited at the end. Where the evidence is strong, I will tell you. Where a week is not enough to promise something, I will tell you that too.

What the science supports

This plan is Nordic eating, structured. That pattern has real evidence.

In randomized trials, a healthy Nordic diet lowered LDL cholesterol by around 21 percent and reduced blood pressure and body weight against a control diet [1], and improved blood lipids and inflammatory markers in people with metabolic syndrome [2]. The honest limit: in one of those trials, insulin sensitivity did not significantly change once calories were matched [2]. So the clearest, best-supported benefits are for your blood lipids and cardiovascular risk, with weight and blood-sugar steadiness as real, supporting outcomes.

Three levers run through every day of this plan:

Protein, at every meal. Protein is the most satiating macronutrient, it steadies blood sugar, and it feeds the muscle that does much of your glucose handling, which matters more with every decade [3]. This is why you will not be hungry.

Fibre, from whole grains, vegetables, and pulses. In a series of analyses covering 185 studies, higher fibre intake was linked to 15 to 30 percent lower cardiovascular and all-cause mortality, with the clearest benefit at 25 to 29 grams a day, more than most people eat [4]. This plan gets you there with food, not supplements.

Pulses, specifically. About one serving of beans or lentils a day significantly lowers LDL cholesterol in randomized trials [5], and pulses increase fullness [6]. They appear through the week for exactly this reason.

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How to use this week

Eat three meals a day. Eat until satisfied, not stuffed, and not restricted. If you are hungry between meals, a piece of fruit, a handful of nuts, or a spoon of skyr is a fine addition. This is not a hunger exercise. It is a quality-and-pattern exercise.

The plan is built around batch cooking, so you are not cooking three times a day. Two short prep sessions carry most of the week. Every recipe named here is one of your free Plate recipes, linked so you can pull it up as you cook.

The 7-day plan

Read more

Why make this

• Built around the nutrients that support calm and sleep, magnesium and glycine, in food form.

• A light, protein-rich evening meal that sits comfortably before bed.

• Fast and flexible, fifteen minutes, and endlessly adaptable.

• The food-first version of the sleep supplements everyone is selling.

When to eat this

Evening, ideally a couple of hours before bed. It is deliberately light and protein-forward rather than heavy, so it supports winding down rather than sitting heavily while you try to sleep. This is the one recipe here designed specifically for the end of the day.

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Greens, Eggs, and Seeds Evening Plate

Serves 2. 15 minutes.

Ingredients

• 200 g leafy greens (spinach, chard, or kale), washed

• 1 tablespoon rapeseed (canola) oil

• 2 cloves garlic, sliced

• 4 eggs

• 2 tablespoons pumpkin seeds, toasted

• 1 can (400 g) white beans or lentils, drained and warmed

• Salt, pepper, a squeeze of lemon

Method

1. Warm the rapeseed oil, add the garlic for 30 seconds, then the greens, and cook until just wilted. Season and squeeze over a little lemon.

2. In the same or a second pan, fry or poach the eggs to your liking.

3. Plate the warmed beans, the greens, and the eggs. Scatter the toasted pumpkin seeds over the top.

Make it your own (US-friendly)

• Greens: any leafy green. Frozen spinach works when fresh is short.

• Protein: swap the eggs for fish or leftover salmon.

• Seeds: pumpkin seeds are the magnesium star, but any seeds add minerals.

The science behind it

Magnesium is involved in many processes, including those that regulate sleep and the stress response, and many people run low. Leafy greens, pumpkin seeds, and legumes are among the best food sources. In supplement form, magnesium has a modest, real signal: a meta-analysis found it reduced the time to fall asleep by around 17 minutes, though the researchers rated the evidence quality low [1]. That modest picture is exactly why I prefer to start with food, where magnesium comes packaged with fibre and other nutrients.

Glycine, the amino acid with a small but real signal for sleep quality, is found in protein-rich foods including eggs, fish, and the collagen in a good broth. In studies, 3 grams before bed improved subjective sleep quality, likely by nudging down core body temperature, one of the signals that initiates sleep [2]. You will not hit a supplement dose from dinner, but building your evening meal around these foods supports the same systems.

The point is not to medicate with dinner. It is to build the evening meal around whole foods that naturally carry these nutrients, so a supplement, if you use one at all, tops up a good foundation rather than doing all the work.

A note before you cook

This is a light, nourishing evening plate built around magnesium-rich and protein-rich foods. It supports a calmer evening as part of good eating. It is not a sleeping pill, and not a substitute for the real levers of sleep: your routine, your light, your stress, and how your day winds down. Food first.

Tell me what to cook next. Would you like a wind-down evening drink to go with this, something warm and calming before bed? Reply and I will send one.

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From The Journal:

If you would like all of my Plate recipes gathered into printable seasonal collections with meal plans and shopping lists, linked below:

Dr. Susanna Søberg, PhD

References

[1] Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complementary Medicine and Therapies. 2021;21(1):125. doi:10.1186/s12906-021-03297-z

[2] Yamadera W, Inagawa K, Chiba S, Bannai M, Takahashi M, Nakayama K. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms. 2007;5(2):126-131. doi:10.1111/j.1479-8425.2007.00262.x

Why make this

• A warming, genuinely nourishing dinner. Protein-rich fish, fibre-rich beans, and vegetables in one warming pot.

• A small, real thermogenic nudge from chili, described plainly, not oversold.

• Beans that lower LDL cholesterol at about one serving a day [1].

• A myth dismantled by someone who studies it, so you stop wasting money on “fat-burning” food claims.

  

When to eat this

A warming dinner, best on a cold evening. If you pair your week with actual cold exposure, which is the real brown-fat lever, a warming, spiced dinner afterward is a pleasant complement. It is filling without being heavy, so it sits well in the evening.

Warming Chili and White Bean Fish Pot

Serves 2. Prep 10 minutes. Cook 20 minutes.

Ingredients

• 2 fillets of white or oily fish (cod, pollock, or salmon), about 150 g each

• 1 tablespoon rapeseed (canola) oil

• 1 onion, chopped

• 2 cloves garlic, chopped

• 1 fresh red chili, finely chopped (or ½ teaspoon chili flakes)

• 1 teaspoon paprika

• 1 can (400 g) chopped tomatoes

• 1 can (400 g) white beans, drained

• Salt, pepper, and a handful of parsley

Method

1. Warm the rapeseed oil in a deep pan. Soften the onion 5 minutes, then add garlic, chili, and paprika for 1 minute until fragrant.

2. Add the chopped tomatoes and white beans. Season and simmer 10 minutes until thickened.

3. Nestle the fish into the sauce, cover, and simmer gently 6 to 8 minutes until it flakes easily.

4. Scatter with parsley. Serve with rye bread or the new potatoes from the salmon recipe.

Make it your own (US-friendly)

• Fish: any firm white fish or salmon. Frozen works well.

• Chili: adjust to your heat tolerance. Warmth and flavour, not pain.

• Beans: cannellini, butter beans, or chickpeas all work.

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The science behind it

Brown fat, unlike ordinary white fat, burns energy to produce heat. That is why it is interesting. But the thing that reliably activates it is cold, not food. This is the core of my own research: cold exposure is the strong, consistent lever for brown fat, and I write about it in detail in The Søberg Journal.

Food is a much smaller lever. But not nothing. Chili contains capsaicin and its gentler relatives, capsinoids. In a careful study, ingesting capsinoids produced a slight but significant increase in energy expenditure, but only in people who already had active brown fat, and not in those without it [2]. The mechanism overlaps with the cold pathway; it nudges the same sympathetic, heat-producing system.

So read it plainly. The effect is real, it is small, and it works best in people whose brown fat is already active, which tends to mean people exposed to cold. Chili will not melt fat off you. It gives a modest thermogenic nudge, most meaningfully alongside the real lever, cold. The beans, meanwhile, do measurable work: about one serving of pulses a day significantly lowers LDL cholesterol [1].

I would rather give you a genuinely delicious warming dish than sell you a “fat-burning meal” that does not exist.

A note before you cook

This is a warming, protein-rich, fibre-rich dish with a gentle thermogenic nudge from the chili. It is good for you because of the fish, the beans, and the vegetables, not because it is a fat-burning trick. If you want to actually engage your brown fat, the lever is cold. The chili is a small, pleasant bonus.

Tell me what to cook next. Would you like me to write the companion to this, the actual cold practice that genuinely engages brown fat, as a Journal piece? Reply and tell me.

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From The Journal:

If you would like all of my Plate recipes gathered into printable seasonal collections with meal plans and shopping lists, see below link:

Dr. Susanna Søberg, PhD

References

[1] Ha V, Sievenpiper JL, de Souza RJ, et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727

[2] Yoneshiro T, Aita S, Kawai Y, Iwanaga T, Saito M. Nonpungent capsaicin analogs (capsinoids) increase energy expenditure through the activation of brown adipose tissue in humans. American Journal of Clinical Nutrition. 2012;95(4):845-850. doi:10.3945/ajcn.111.018606

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Why make this

• Lentils actively lower LDL cholesterol. About one serving of pulses a day meaningfully reduces LDL in randomized trials [1].

• Fibre that keeps you full and steady. Roots and lentils are fibre-rich, and pulses in particular increase fullness [2].

• Effortless batch cooking. One tray, minimal work, four days of leftovers.

• Cheap and seasonal. Root vegetables are among the most affordable, sustainable things you can cook.

When to eat this

This is a lunch or dinner workhorse. Roast it on a Sunday and it becomes weekday lunches over greens, or a fast dinner under a piece of fish. As a lunch it gives steady afternoon energy; as a dinner it is satisfying without being heavy.

Root Vegetable and Lentil Traybake

Serves 4 (or 2, with leftovers). Prep 15 minutes. Roast 35 minutes.

Ingredients

• 800 g mixed root vegetables (carrots, parsnips, beetroot, red onion), in chunks

• 2 tablespoons rapeseed (canola) oil

• 1 can (400 g) green or brown lentils, drained (or 250 g cooked)

• Salt and black pepper

• A handful of fresh herbs (dill, parsley, or thyme)

• Optional: a spoon of skyr or yogurt to serve

Method

1. Heat the oven to 200°C (400°F). Toss the root vegetables with the rapeseed oil, salt, and pepper on a large tray in a single layer.

2. Roast 25 minutes.

3. Stir in the drained lentils and roast another 10 minutes, until the vegetables are tender and caught at the edges.

4. Scatter with fresh herbs. Serve as is, or with a spoon of skyr and a slice of rye bread.

Make it your own (US-friendly)

• Root vegetables: any mix of carrots, parsnips, beets, sweet potato, or squash.

• Rapeseed oil is canola oil in the US. Olive oil works too.

• Lentils: canned is easiest. Chickpeas or white beans work equally well and carry the same LDL evidence.

Scaling and leftovers

Built for leftovers. It keeps four days and is excellent cold or gently reheated, over greens for lunch or under the salmon from the first recipe.

The science behind it

Root vegetables and rapeseed oil are core components of the healthy Nordic diet, the pattern with real cardiovascular evidence behind it [3]. But the standout ingredient here is the lentils.

Dietary pulses, beans, lentils, chickpeas, peas, have some of the cleaner evidence in nutrition. In a meta-analysis of 26 randomized trials, eating about 130 grams of pulses a day, roughly one serving, significantly lowered LDL cholesterol [1]. And in a separate analysis, pulses increased satiety, the feeling of fullness after a meal [2]. So this is not just a filling dinner. The lentils are doing measurable work on your cholesterol and your appetite.

Add the fibre from the roots, linked in large analyses to lower cardiovascular and all-cause mortality [3], and rapeseed oil for a favourable fat profile, and you have a plate where every component earns its place.

Tell me what to cook next. Would you like a one-pot dinner next, something warming you can make on a weeknight in under half an hour? Reply and I will write it up.

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You may also like

If you would like all of my Plate recipes gathered into printable seasonal collections with meal plans and shopping lists, see the link below:

Dr. Susanna Søberg, PhD

References

[1] Ha V, Sievenpiper JL, de Souza RJ, et al. Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ. 2014;186(8):E252-E262. doi:10.1503/cmaj.131727

[2] Li SS, Kendall CWC, de Souza RJ, et al. Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials. Obesity. 2014;22(8):1773-1780. doi:10.1002/oby.20782

[3] Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9

Why make this

• Slow-release energy. Rye’s fibre gives a gentler blood-sugar rise than most breakfast grains, so no mid-morning crash.

• Made the night before. Zero effort in the morning, which is when good intentions usually fail.

• Real fibre, where most of us fall short. The benefits of fibre show up around 25 to 29 grams a day, more than most people get [1].

• Cheap and keeps. A few jars cover most of the week.

When to eat this

Morning, as your first meal, especially on busy days when you need breakfast to require no thought. Because it is made ahead, it is the breakfast that survives a hectic week.

Overnight Rye and Berry Bowl

Serves 1. 5 minutes the night before.

Ingredients

• 40 g rye flakes (or a rye and oat mix)

• 120 ml milk or a milk of your choice

• 2 tablespoons skyr or plain yogurt

• 1 small handful berries, fresh or frozen

• 1 teaspoon seeds

• A small pinch of salt

Method

1. The night before, stir the rye flakes, milk, skyr, and salt in a jar or bowl.

2. Cover and leave in the fridge overnight.

3. In the morning, top with berries and seeds. If too thick, loosen with a splash of milk.

Make it your own (US-friendly)

• Rye flakes are in most health aisles; if hard to find, use a rye-oat mix or soaked steel-cut oats.

• Milk: dairy or any unsweetened plant milk.

• Berries: frozen work beautifully and thaw into the bowl overnight.

Scaling

Make several jars at once. They keep three to four days in the fridge.

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The science behind it

Whole grains and berries are two defining components of the healthy Nordic diet, the pattern with genuine cardiovascular evidence behind it [2]. Rye in particular is high in fibre, and fibre is one of the simplest tools for steadier blood sugar and lasting fullness.

The evidence for fibre is unusually strong for nutrition. In a large series of analyses covering 185 studies and dozens of trials, higher fibre and whole-grain intake was associated with a 15 to 30 percent lower risk of cardiovascular and all-cause mortality, with the clearest benefit at 25 to 29 grams of fibre a day, more than most of us eat [1]. A bowl like this is a simple way to move toward that.

Add skyr or yogurt for protein and berries for polyphenols, and you have a breakfast that holds you until lunch.

Tell me what to cook next. Would you like a savoury make-ahead breakfast next, for the mornings you do not want something sweet? Tell me and I will send it.

Leave a comment

You may also like

If you would like all of my Plate recipes gathered into printable seasonal collections with meal plans and shopping lists, linked below:

Dr. Susanna Søberg, PhD

References

[1] Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9

[2] Adamsson V, Reumark A, Fredriksson IB, et al. Effects of a healthy Nordic diet on cardiovascular risk factors in hypercholesterolaemic subjects: a randomized controlled trial (NORDIET). Journal of Internal Medicine. 2011;269(2):150-159. doi:10.1111/j.1365-2796.2010.02290.x

Why make this

• It keeps you full until lunch. A high-protein breakfast blunts the mid-morning crash and the snacking that follows it.

• Steadier blood sugar. Protein slows the rise in blood sugar from whatever else you eat.

• Feeds muscle. Protein supports the muscle that does much of your glucose handling, which matters more with every decade.

• Three minutes, no cooking. The easiest healthy habit to actually keep.

When to eat this

Morning, as your first meal. It is designed to set up a steady blood-sugar curve for the day and carry you to lunch without a crash. It also works as an afternoon protein snack if you tend to dip around four.

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The Skyr Protein Bowl

Serves 1. 3 minutes.

Ingredients

• 150 g skyr (or thick plain Greek yogurt)

• 1 small handful mixed berries, fresh or frozen and thawed

• 1 tablespoon mixed seeds (pumpkin, sunflower, a few chia)

• 1 teaspoon chopped nuts (optional)

• A small drizzle of honey (optional)

Method

1. Spoon the skyr into a bowl.

2. Top with the berries, seeds, and nuts.

3. If you want sweetness, a small drizzle of honey. You will need less than you think, because the berries do most of the work.

Make it your own (US-friendly)

• Skyr is widely available now (Siggi’s and others). Thick plain Greek yogurt is a direct substitute.

• Berries: frozen mixed berries are cheaper and just as good; thaw a handful overnight.

• Seeds: any mix. A tablespoon of ground flax adds fibre.

Scaling

Multiply straight up for the family, or set out the components and let everyone build their own.

The science behind it

Protein is the most useful thing on a breakfast plate. It is the most satiating of the macronutrients, and starting the day with it tends to steady both appetite and blood sugar through the morning. Protein also feeds skeletal muscle, and muscle is one of the main sites where your body takes up glucose. This matters especially in midlife, when muscle is lost as part of the metabolic shift, and building or keeping it is the highest-leverage lever you have [1].

The berries are not just for sweetness. Berries are a signature of the Nordic way of eating, and they bring fibre and polyphenols with far less of a blood-sugar cost than a pastry or a sweetened cereal. Diets higher in fibre are linked in large analyses to lower cardiovascular and all-cause mortality, with benefit across the range most of us fall short of [2].

I will not overstate a breakfast bowl. It will not transform you. But as a daily habit, protein-first mornings are one of the simplest, best-evidenced things you can do for steady energy.

Tell me what to cook next. Would you like the warm, cooked version of a high-protein breakfast for colder mornings? Reply and I will put it together.

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You may also like

• The Overnight Rye Bowl That Keeps You Steady All Morning (recipe) [drop link]

• From The Journal:

If you would like all of my Plate recipes gathered into printable seasonal collections with meal plans and shopping lists, here is the link:

Dr. Susanna Søberg, PhD

References

[1] Marlatt KL, Pitynski-Miller DR, Gavin KM, et al. Body composition and cardiometabolic health across the menopause transition. Obesity. 2022;30(1):14-27. doi:10.1002/oby.23289

[2] Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9

Why make this

• Protein that keeps you full for hours. Salmon is high-quality protein, and protein is the most satiating thing you can put on a plate, which is why this dinner does not leave you raiding the cupboard at nine.

• It belongs to a way of eating with real evidence. The healthy Nordic diet this plate comes from lowered LDL cholesterol by around 21 percent and reduced blood pressure in a randomized trial [1].

• Kinder to your blood sugar. Keeping the potatoes whole and firm, rather than mashed, gives a gentler rise in blood sugar than most potato dishes.

• Genuinely fast. Half an hour, one tray, minimal washing up.

When to eat this

This is a dinner. It is ideal in the evening because it is protein-forward and light, which sits comfortably before sleep, and it gives you leftover salmon for the next day. If you eat it earlier, the protein and fibre make it a steady, no-crash lunch too.

Baked Salmon with Dill, Cucumber, and New Potatoes

Serves 2. Prep 15 minutes. Cook 25 minutes.

Ingredients

For the plate:

• 2 salmon fillets, skin on, about 150 g each

• 500 g new potatoes (small waxy potatoes), skin on

• 1 tablespoon rapeseed oil (canola oil), plus a little extra

• Salt and black pepper

• 1 lemon, half juiced, half in wedges

For the cucumber and dill:

• Half a cucumber, thinly sliced

• 3 tablespoons skyr or plain yogurt

• 1 small handful fresh dill, chopped

• 1 teaspoon white wine vinegar or lemon juice

• A pinch of salt

Method

1. Potatoes first. Heat the oven to 200°C (400°F). Put the new potatoes, whole and unpeeled, into cold salted water, bring to a boil, and simmer 12 to 15 minutes until just tender. Drain them while still firm. Kept whole, they give a gentler blood-sugar response than mash.

2. The cucumber side. While the potatoes cook, stir together the skyr, dill, vinegar, and a pinch of salt, then fold in the cucumber. Chill it while you cook the rest.

3. The salmon. Place the fillets skin-side down on a lined tray. Rub with the rapeseed oil, season, and squeeze over the juice of half the lemon. Bake 10 to 12 minutes, until just opaque and flaking gently. Pull it a touch early; salmon keeps cooking out of the oven, and this is how you avoid it drying out.

4. Finish the potatoes. Drain, and if you like, crush each lightly with a fork and toss with a little rapeseed oil, salt, and pepper.

5. Plate. Salmon, potatoes, a generous spoon of the cucumber and dill, lemon wedges alongside.

Make it your own (US-friendly)

• The fish: trout, mackerel, or arctic char are excellent, often cheaper, swaps. Frozen salmon, thawed, works perfectly.

• Rapeseed oil is simply canola oil in the US. Olive oil is fine.

• New potatoes: any small waxy potato. Skip large starchy baking potatoes here.

• Skyr is now in many US supermarkets. Plain Greek yogurt is a direct substitute.

Scaling and leftovers

Halve for one, double for four (keep the salmon in a single layer so it roasts, not steams). Leftover salmon is wonderful cold the next day, flaked over a rye and skyr bowl or through a salad.

The science behind it

Both halves, even about my own national cuisine.

The strong half is genuinely strong. This plate belongs to the healthy Nordic diet, and that pattern has been tested in real randomized trials. In the NORDIET study, people with high cholesterol saw LDL fall around 21 percent, with lower blood pressure and modest weight loss, against a control diet [1]. In SYSDIET, people with metabolic syndrome improved their blood lipids and inflammatory markers on an isocaloric Nordic diet [2].

The other half: in that same SYSDIET trial, insulin sensitivity and blood pressure did not significantly change once calories were matched [2]. So this is not a metabolic miracle. Its clearest, best-supported benefits are for your blood lipids and cardiovascular risk. That is real, and it is enough.

The salmon itself brings high-quality protein for your muscle and glucose handling, and long-chain omega-3 fats, which are involved in how your body manages inflammation. The whole, firm potatoes add fibre, and dietary fibre in this range is linked in large analyses to lower cardiovascular and all-cause mortality [3].

Before you cook

This is not a medicinal meal and I will never dress a plate of dinner up as one. It is real, nutritious food that belongs to a way of eating with genuine evidence behind it. Good food, eaten often. That is the point.

Tell me what to cook next. Would you like a make-ahead breakfast next, one you build the night before so mornings need no thought? Reply and tell me, and I will send it.

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You may also like

• From The Journal:

If you would like all of my Plate recipes gathered into printable seasonal collections with weekly meal plans and shopping lists, below are the links.

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Dr. Susanna Søberg, PhD

References

[1] Adamsson V, Reumark A, Fredriksson IB, et al. Effects of a healthy Nordic diet on cardiovascular risk factors in hypercholesterolaemic subjects: a randomized controlled trial (NORDIET). Journal of Internal Medicine. 2011;269(2):150-159. doi:10.1111/j.1365-2796.2010.02290.x

[2] Uusitupa M, Hermansen K, Savolainen MJ, et al. Effects of an isocaloric healthy Nordic diet on insulin sensitivity, lipid profile and inflammation markers in metabolic syndrome: a randomized study (SYSDIET). Journal of Internal Medicine. 2013;274(1):52-66. doi:10.1111/joim.12044

[3] Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet. 2019;393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9