Scientists Design the World’s Healthiest Meal Menu After Reviewing Over 4,000 Health Claims

The idea of “healthy eating” can vary from person to person, influenced by individual nutritional needs, lifestyle, and health goals. However, certain universal principles form the foundation of optimal well-being: adequate fiber for digestion and gut health, sufficient protein for tissue repair and immunity, and a diverse intake of vegetables rich in vitamins and minerals.

Guided by these fundamentals, food scientists have recently crafted what is being called the world’s healthiest meal menu—a balanced, nutrient-dense three-course meal designed to deliver all essential nutrients in one sitting.

According to a report by Women’s Health on December 27, 2025, Dr. Paul Berryman, head of Leatherhead Food Research, led an extensive investigation into more than 4,000 health and nutrition claims. After rigorous screening, his team identified 222 scientifically supported statements and used them to design a meal that promotes overall health.

The Three-Course “Healthiest Meal”

Starter: Salmon Terrine with Fresh Salad & Olive Oil Dressing
The meal begins with a salmon terrine accompanied by a light salad dressed in extra virgin olive oil.
*“Salmon is packed with omega-3 fatty acids, which help reduce inflammation, enhance brain function, support cardiovascular health, and strengthen the immune system,”* explains Dr. Berryman.
“Olive oil adds polyphenols—plant-based compounds linked to improved heart health, antioxidant protection, and anti-inflammatory benefits.”

Main Course: Chicken and Lentil Casserole with Whole Wheat Bread
This dish combines animal and plant-based proteins, offering a complete amino acid profile vital for muscle maintenance, bone strength, and metabolic function. Lentils and vegetables provide substantial dietary fiber, which aids digestion and helps regulate cholesterol and blood sugar levels.
“Fiber isn’t just for digestion—it’s key in reducing the risk of chronic illnesses such as type 2 diabetes and certain cancers,” notes Dr. Berryman.
The addition of whole wheat bread supplies complex carbohydrates for sustained energy and extra fiber.

Dessert: French-Style Blancmange Yogurt with Walnuts
Proving that healthy eating doesn’t mean skipping sweets, the meal ends with a probiotic-rich yogurt blancmange, topped with crushed walnuts.
“Yogurt provides calcium and protein, plus probiotics for gut health,” says Dr. Berryman. “Walnuts contribute healthy fats, vitamin E, and antioxidants, earning their status as a superfood.”

Why This Combination Works

Dr. Berryman emphasizes that this menu delivers a holistic nutrient profile:

• Proteins from salmon, chicken, lentils, and yogurt for repair and immunity.

• Healthy fats from omega-3s and nuts for brain and heart health.

• Complex carbohydrates and fiber from vegetables, lentils, and whole grains for energy and digestion.

• Vitamins, minerals, and antioxidants from vegetables, olive oil, and walnuts.

“Healthy food doesn’t have to be boring or restrictive. It can be flavorful, satisfying, and nutritionally complete,” he adds.

Adapting the “Healthiest Meal” to Daily Life

While a three-course menu may not be practical every day, the principles can be distributed across daily meals:

• Lunch: A salad with grilled salmon or lentils, dressed with olive oil.

• Dinner: Chicken or legume-based stew with plenty of vegetables and a whole grain side.

• Snack/Dessert: Yogurt with nuts or fruit.

Dr. Berryman suggests this approach can serve as a flexible template for anyone looking to improve their diet without drastic changes.

The Bottom Line

Eating well is less about following rigid rules and more about consistently choosing nutrient-rich, whole foods. This scientifically designed menu offers a tangible example of how to combine them effectively—proving that optimal nutrition can also be delicious and enjoyable.

“This isn’t about perfection,” concludes Dr. Berryman. “It’s about making better choices, one meal at a time.”

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