It is too humble an account of a queen, but Queen Elizabeth’s daily lunch was not standard in influence. Maverick royal chef Darren McGrady unveiled the late Queen’s lunch as nothing less than Dover sole pan-fried over wilted courgettes or spinach, plain, unassuming fare, but nutritionally strong. “She eats to live, unlike Prince Philip, who loves to eat and would stand and talk food all day,” McGrady said, underlining her rigorous regimen.
This is low-fat, lean fish that is far from just being packed with grade-A protein but also with high amounts of omega-3 fatty acids, EPA, and DHA, which are highly relevant to heart health, brain processes, and utilization against inflammation. Omega-3s are also said to play roles in maintaining skin hydration and elasticity, something Queen Elizabeth is known to have retained well into her nineties. Combined with leafy greens such as spinach, rich in iron, folate, and antioxidants, the salad gave a long-lasting energy kick with no starchy heaviness. McGrady taught that “no starch is the rule” if eating alone, with no potatoes, rice, or pasta, but salad and vegetables.
The anti-inflammatory effect of this kind of meal is truly evident. Omega-3 diets have proven to reduce triglycerides, maintain blood pressure in top condition, and even decrease risk for disease onset. Courgettes and spinach are rich in phytonutrients and fiber, which maintain healthy digestion and keep the tired body energized. This is a highly congruent form of nutrient-rich, low-glycemic meal plan with existing anti-inflammatory meal plans for optimum energy and long-term well-being.
Her plain dieting was in evidence with Tom Parker Bowles’s *Cooking & The Crown*, where she ate just one course when eating alone. Her plain,- -nonsense eating was part of her ascetic public life that enabled her to survive royal events for decades.
King Charles has also emulated his mother’s healthy dieting, but his type of dieting was different. He used to skip lunch for forty years, living on a healthy breakfast of tea, eggs, salad, seeds, and dried fruit until the evening. That stopped in 2024 when he was diagnosed with ca.r,, Queen Camilla and medics persuaded him to have a small midday meal. Now, he “grudgingly” has half an avocado, a decision, though unstylish, that is nutritionally thoughtful. Avocados are rich in monounsaturated fats, potassium, magnesium, and fiber, all serve to support cardiovascular health, regulate blood sugar, and recovery from injury.
The King’s avocado and Queen’s Dover sole are both signs of royal palates for dense, unprocessed food. Both foods adhere to centenarian diets of longevity: regularity, whole foods, and light meals. Royal diets of the past, from the Queen Mother’s vegetable dinners to the late Queen’s garden-to-table vegetables and fruits, show evidence of a taste for quality over quantity.
The biochemistry of the habits is fascinating. Dover sole fish, which are high in omega-3, supply cell membrane precursors to the eye and brain and regulate inflammatory reactions in the body. Leafy greens supply vitamins K and C, essential for immune and bone health. Avocados supply beneficial fats that help absorb fat, such as fat-soluble plant-based vitamins.
In an era of finicky diets and superfood frenzies that clog the headlines, Queen Elizabeth’s recently departed two-ingredient supper is evidence that less really is more. A plate of well-cooked fish and crisp greens consumed daily can accomplish for your longevity and well-being what any finicky diet can short of, at least, the discipline and devotion that were the trademarks of her rule.
