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The Sustainable Capsule Kitchen Planner is the covers-all-bases tool you need to ensure you’re filling your kitchen with food that tastes good and is good for you and the Ocean too!

Created in collaboration with Specialist Dietitian Nichola Ludlam-Raine (@nicsnutrition), we’ve filled the planner with interesting and educational seafood nutrition and sustainability facts - to ensure the planner isn’t only practical but is helpful too!

Top Tip - If you opt for plant-based milk in your diet, ensure they have added calcium and ideally iodine too.

Download meal plan

Download meal plan

Incorporating a variety of fish into your diet, alongside fridge, freezer, and cupboard essentials, can help you create nutritious, balanced meals that support overall health.

Nutritional Facts

High protein

Fish is an excellent source of high-quality protein, essential for growth and repair.

Omega-3 Fatty Acids

Oily fish like salmon and sardines are rich in omega-3 fatty acids, which support health.


Fish can be prepared in numerous ways (baked, grilled, smoked) and pairs well with a variety of seasonings and sides, making it easy to incorporate into your diet.


Opting for MSC certified species helps ensure that your seafood choices support sustainable fishing practices.

“Fish is a versatile and nutritious addition to any diet, offering a wide range of health benefits. It’s a great source of high-quality protein, essential nutrients, and, particularly in the case of oily fish, omega-3 fatty acids. UK guidelines encourage us to eat at least 2 portions of fish a week, 1 of which is oily for health.”

Nichola Ludlam-Raine

Specialist Dietitian

Nichola Ludlam-Raine

Nichola is a Specialist Registered Dietitian with over 15 years of clinical experience working for the NHS as well as privately. Nichola has a 1st class BSc honours in Sport & Exercise Science from Loughborough University, a Post Graduate Diploma in Dietetics from Leeds, an MSc in Health Science and she is a published author in the Journal of Human Nutrition & Dietetics. Nichola has also obtained a diploma in Diabetes Management in Primary Care as well as certificate in Personal Training, with pre and postnatal specialism. Nichola frequently features on live as well as pre-recorded T.V. and she is a regular on the BBC Breakfast sofa. She is a regular speaker at events, has worked with some of the biggest brands in the food industry and is frequently asked to provide quotes and articles to tabloids, magazines and health websites. Online she is known as @nicsnutrition and @mummynutrition. 


Nichola Ludlam-Raine