The Royal Secret Behind Her Simple Menu
For seven decades on the throne, Queen Elizabeth II maintained remarkably youthful energy and sharp mental clarity well into her nineties. According to former royal chef Darren McGrady, Queen Elizabeth wasn’t necessarily a “foodie,” but kept her midday meal light, clean and “simple.” Speaking to the Telegraph before the late Queen’s death, the longtime palace chef said her secret to staying in shape was being “very disciplined” about food. She eats to live, unlike Prince Philip who loves to eat and would stand and talk food all day, McGrady shared.
Speaking to the Telegraph before the late Queen’s death in 2022, former royal chef Darren McGrady said her secret to staying in shape was being “very disciplined” about food. This disciplined approach wasn’t about deprivation but rather about making smart, consistent choices that would fuel her demanding schedule as a working monarch. Her lunchtime routine became the foundation of her healthy lifestyle, setting an example that health experts now recognize as remarkably sound.
Dover Sole: The Royal Fish Of Choice
A typical lunch would include “something simple, like fish with vegetables,” McGrady said, adding, “She likes to eat grilled Dover sole with wilted spinach or courgettes.” Dover sole wasn’t chosen by accident – this European flatfish represents one of nature’s most perfect proteins. A 100-gram portion of Dover sole has 19 grams of protein and only 91 calories. The total fat content is 1.19 grams per 100 grams, of which 283 milligrams are saturated fat.
Dover sole, a non-oily shallow water fish, is one of the lowest-calorie flatfish, containing just 70 calories per 100 grams, compared to 91 calories in halibut. It serves as an excellent source of essential fatty acids, protein, minerals, and fat-soluble vitamins such as A, E, and D (cholecalciferol). The delicate, sweet flavor made it perfect for someone who preferred subtle tastes over bold culinary adventures. This European sea-water flatfish has sweet, firm, non-oily meat rich in omega-3s, protein, and health-benefiting vitamins and minerals.
The Heart-Healthy Benefits Of Dover Sole
Dover sole is a great source of omega-3 fatty acids, particularly EPA and DHA, which are known for their powerful anti-inflammatory benefits. These nutrients reduce inflammation, help lower the risk of chronic diseases, support brain function, improve memory, mood, and cognitive function, and protect heart health by reducing triglycerides and improving blood circulation. For a monarch constantly engaged in mental work and public appearances, these cognitive benefits were likely invaluable.
This low fat content and the low proportion of saturated fats and cholesterol are beneficial for heart health. The fish also provides crucial minerals that support overall wellness. Dover sole also contains some minerals – calcium, iron, potassium, selenium, and sodium. Recognizing its low mercury levels, the US FDA categorizes Dover sole as a “best choice” seafood option, recommending 2-3 servings per week.
Spinach: The Royal Green Powerhouse
What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants. The Queen’s choice of spinach as her vegetable accompaniment revealed her instinctive understanding of nutrition science. According to the U.S. Department of Agriculture, one cup of raw spinach has only 7 calories. But it provides 121% of the vitamin K a man should consume each day and 161% of the amount recommended for women.
One of the most nutritious foods you can eat, spinach is loaded with vitamins and minerals. “Spinach is one of the most nutritious foods you can eat,” says registered dietitian Kayla Kopp. The deep green leaves provided the Queen with essential nutrients that supported her bone health, immune system, and overall vitality. Spinach also provides more of the minerals magnesium, potassium and iron than cabbage, lettuce or broccoli.
Courgettes: The Underestimated Royal Vegetable
When Dover sole wasn’t paired with spinach, the Queen often chose courgettes, known to Americans as zucchini. Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds. This summer squash provided remarkable nutritional value while maintaining the simplicity she preferred. At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake.
Zucchini may promote healthy digestion in several ways. For starters, it’s rich in water, which can soften stools. This makes them easier to pass and reduces your chances of constipation. For someone maintaining an incredibly busy schedule well into her nineties, digestive comfort was likely a practical consideration. The high water content also contributed to overall hydration, essential for maintaining energy and mental clarity during long ceremonial days.
The No-Starch Rule That Changed Everything
When the late Queen wasn’t attending a formal banquet or other event and was instead eating on her own, McGrady told the Telegraph, “No starch is the rule. No potatoes, rice or pasta for dinner. Just usually something like grilled sole with vegetables and salad.” This revolutionary approach to eating predated many modern low-carb trends by decades.
The elimination of refined starches from her personal meals meant steady blood sugar levels throughout the day, avoiding the energy crashes that often plague busy professionals. The royal is said to have avoided starchy food such as pasta and potatoes when eating alone – which could have been key to her longevity. Though carbohydrates are important for healthy, balanced diet, Healthline reports that diets high in refined starches are linked to a higher risk of diabetes, heart disease and weight gain.
The Science Behind Wilted Vegetables
The Queen’s preference for wilted spinach over raw wasn’t just about taste preference – it was nutritionally strategic. You’ll absorb more calcium and iron if you eat spinach cooked because its oxalic acid blocks absorption of those minerals until heated. The gentle cooking process breaks down compounds that might otherwise interfere with nutrient absorption.
However you prepare it, raw and cooked spinach have similar nutritional value. While raw spinach contains more of the antioxidant lutein, your body will absorb more iron and calcium from cooked spinach. The Queen’s approach maximized the bioavailability of essential minerals like iron and calcium, crucial for maintaining bone health and preventing anemia as she aged. This simple cooking method preserved most vitamins while enhancing mineral absorption.
Why Two Ingredients Created Maximum Impact
This kind of meal – rich in lean protein and leafy greens – offered a steady source of energy without weighing her down, which was essential for someone with such a busy schedule. The beauty of the Queen’s lunch lay not in complexity but in synergy – two carefully chosen ingredients that complemented each other perfectly.
Dover sole provided complete amino acids necessary for maintaining muscle mass and cognitive function, while the vegetables delivered vitamins, minerals, and antioxidants that supported immune function and protected against age-related decline. This kind of meal – rich in lean protein and leafy greens – offered a steady source of energy without weighing her down, which was essential for someone with such a busy schedule. The combination created a meal that was satisfying yet light, nutritious yet simple to digest.
The Anti-Aging Properties Of Royal Choices
Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. The Queen’s daily consumption of these antioxidant-rich vegetables likely contributed to her remarkable longevity and mental sharpness. The verdant veggie also is rich in phytochemicals – compounds found mostly in plants that have a range of health-boosting properties. They’ve long been known to function as antioxidants, which help fight inflammation and aging, Roberts said.
Meanwhile, the omega-3 fatty acids in Dover sole supported brain health and cardiovascular function. The omega-3 fatty acids in Dover sole, particularly DHA and EPA, play a crucial role in brain function and development. These essential fatty acids support cognitive function, memory, and mood regulation, making Dover sole an excellent choice for pregnant women, children, and individuals with cognitive impairment. This powerful combination of nutrients created a daily foundation for cellular repair and protection against age-related deterioration.
How Preparation Method Maximized Nutrition
Dover sole is healthiest when it is baked, grilled, or steamed. Frying can increase its fat content. The Queen’s preference for grilled fish preserved the delicate nutritional profile while enhancing flavor through proper technique. Grilling and baking are excellent ways to cook Dover sole without adding extra fat. These methods help retain the delicate flavor and texture of the fish while minimizing the risk of overcooking.
The gentle wilting of vegetables preserved heat-sensitive vitamins while making minerals more bioavailable. This careful attention to preparation ensured maximum nutritional benefit from minimal ingredients. But spinach loses many other nutrients when boiled or steamed, so sauteing or stir-frying can reduce vitamins lost during cooking. The royal kitchen’s approach of light cooking struck the perfect balance between palatability and nutrition retention.
Modern Health Implications Of The Royal Diet
In Queen Camilla’s son Tom Parker Bowles’s book, Cooking & The Crown, he also noted the late monarch’s penchant for “simple” meals at lunchtime. “She was not, according to Mark Flanagan – royal chef to the late Queen and King Charles – a big eater, and if by herself, would often eat only one course,” the author wrote. This approach aligns perfectly with modern understanding of healthy aging and longevity.
Today’s nutritionists recognize that the Queen’s instinctive choices mirror recommendations for optimal health. Lean meats help prevent natural muscle loss that happens with age and also help promote a healthy weight. The emphasis on portion control, quality ingredients, and minimal processing represents principles that health experts now promote for preventing chronic disease and maintaining cognitive function. Her approach demonstrated that healthy eating doesn’t require complicated meal plans or exotic superfoods.
