What is 3-2-1?

3-2-1 is a brand new way of cooking delicious food, that is completely life changing. Every recipe is formulated to contain 3 portions of fruit and vegetables per person, serving 2 people and all made in one pan. That’s it! Curries, Stews, Traybakes, Casseroles, Salads and more. Take the effort out of cooking and put health and enjoyment back in.

Expert perspective

Food and nutritional medicine play a crucial part in our general wellbeing – I’ve examined hundreds of academic studies that show which diets have the biggest health impact, which ingredients are best to include, as well as which cooking processes maintain nutritional quality.

Bestselling author and NHS medical doctor, Dr Rupy introduces his simple 3-2-1 formula, making it possible to easily cook healthy meals every single day. Following on from his two bestselling cookbooks, he builds on his message that the most important health intervention anyone can make is what you put on your plate.

What 3-2-1 offers

Containing over 100 recipes that taste spectacular, offering a streamlined cooking process, whilst ensuring health benefits to optimise wellbeing, 3-2-1 is an easy-to-follow health prescription. This daily dose of fresh ingredients, quality fats, whole grains and plenty of fibre lowers the risk of disease.

Guiding principles

Guided by scientific evidence, Dr Rupy’s core principles of healthy eating remain the same – keep plant focused, eat lots of fibre, plenty of colourful vegetables and whole foods. Each incredible tasting dish promises 3 portions of fruit and vegetables per person, 2 servings per meal and uses only 1 pan. Need 4 portions for a family? Just double the ingredients!

One-pan practicality

As a busy doctor, Dr Rupy knows that one of the main reasons people choose not to cook at home is lack of TIME as well as the EFFORT to cook it. Each recipe is cleverly formulated to require only one pan, minimising the cooking process (as well as the washing up), and using as little equipment as possible – the majority only require a knife, chopping board and a cooking dish.

Commitment to healthy cooking

Dr Rupy’s practical and easy-to-use book promises gorgeous looking, flavourful dishes that consistently look after our bodies, helping to beat illness by optimising our food choices.

Call to action

This is a prescription to fill yourself, one delicious plate at a time. Share this formula for long lasting health and start cooking the 3-2-1 way!