The Unprocessed Plate

The Unprocessed Plate is essential reading for anyone wanting to cut out Ultra Processed Food (UPF) from their diet.

What are UPFs? How are they impacting our lives? And how do we avoid them? Sunday Times bestselling author and industry-leading nutritionist Rhiannon Lambert is here to answer the biggest questions and unpack one of the hottest topics in the nutrition world today.

Rhiannon also shares 60 minimally processed, family-friendly recipes for nutritious breakfasts, on-the-go lunches, weeknight meals, and easy swaps for snacks and store-cupboard essentials.

Chapters and recipes include:

Start the day right: Spelt and oat pancakes with stewed fruit, Fridge-raid omelette muffins
Lunch and on-the-go: Rainbow rice bowl, Green fritters with whipped herby cottage cheese
30-minute heroes: Prawn tacos with grapefruit salsa, Pearl spelt and pea risotto
Family favourites: Roast mushrooms with polenta and salsa verde, Chicken, date, and almond pilaf
Snacks and dips: Easy yogurt flatbreads, Miso-roasted nuts
Something sweet: Chocolate, peanut, and date bars, Ice lollies (2 ways)
Sauces and essentials: Spiced tomato ketchup, Green pesto

Written by an expert and parent, The Unprocessed Plate offers solutions to our overreliance on unhealthy convenience food, and empowers us all to prioritize home cooking for the good of our health.


Sunday Times bestseller, 29/06/25

Review

A brilliant guide to understanding ultra-processed foods, gut health, and building a balanced diet – with practical tips and easy, delicious recipes. ― Ella Mills

This book is much needed - clear, progressive and a positive step towards helping people navigate our unhealthy food environment in a practical, realistic way. ― Professor Tim Spector

Rhiannon brings clarity and practical advice by clearly explaining nutrition science in this brilliant book. A must read for anyone who is sick of fearing food. ― Dr Federica Amati

A refreshingly practical and inclusive guide to navigating the complexities of modern nutrition. With a balanced approach that acknowledges privilege, celebrates lifesaving innovations like baby formula, and offers actionable tips for every kitchen setup, this book empowers readers to make informed, realistic choices without guilt. ― Dr Idrees Mughal (Dr Idz)

About the Author

Rhiannon Lambert is one of the UK's leading nutritionists, a Sunday Times best-selling author, and chart-topping podcast host. In 2016 she founded Rhitrition, a renowned Harley Street clinic, which specializes in weight management, gut health, sports nutrition, and pre- and post-natal nutrition. As an evidence-based practitioner, Rhiannon is committed to the benefits of a scientific approach to nutrition. Rhiannon hosts the top-rated 'Food for Thought 'which gives listeners practical, evidence-based advice on how to achieve a healthier lifestyle. With more than five million downloads since 2018, it is firmly established as one of the UK's most popular health podcasts.