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Shake That Weight ™ • 28th April 2019 • 6 years ago

The World Food Map: Which Country’s National Dish Is The Healthiest?

a kebab compass

From the icy terrains of Nordic countries to the African deserts, the countries of the world are obviously vastly different. As well as climate and customs, this also applies to the locals’ eating habits. We decided to look at which countries consume the most calories, carbs, salt, sugar, fat and protein based on their national dishes. The maps below show the results.

Scroll down for the full data on national dishes and their nutritional stats. 

Which countries consume the most calories? 

As you can see, the worst countries for calorie counting are Libya, Belgium, Qatar, Kuwait, Kyrgyzstan, Papua New Guinea, all of which have a national dish which averages at 1012-1425 kcal. The highest is Kyrgyzstan with total calories of 1425, this is in their national dish Laghman, which is pulled noodles, meat and vegetables.

 a world map showing national dishes by calories.

Which countries consume the most carbs?

The national dishes with the highest carbs belong to Mauritania and Senegal, as well as Libya, Kuwait and Kyrgyzstan. The country that consumes the highest number of carbs is Libya. Their national dish, which is called Bazeen, consists of 185.42 grams of carbs. This is unleavened bread, prepared with barely, water and salt.

 a world map showing national dishes by carbs.

Which countries consume the most salt?

The saltiest countries are Libya, Switzerland and the Philippines. Again, Libya’s Bazeen is the worst culprit here, as it contains 8.56 grams of salt. This is closely followed by Jamaica’s Ackee and Saltfish, which contains 6.19 grams of salt.

a world map showing national dishes by salt.

Which countries consume the most sugar?

In terms of sugars, the countries which consume the highest numbers are Rwanda, Uganda, Saint Lucia, the Marshall Islands, Morocco, Greenland and China. The most sugary dish is Rwanda’s national dish, which is called Matoke. This consists of mashed green bananas, which can be served alone or with a stew.

 a world map showing national dishes by sugar.

Which countries consume the most fat?

There seem to be more countries when it comes to high levels of fats than any other category. The countries in the red zone with high fats include; Papua New Guinea, Belgium, Sweden, Republic of the Congo, Serbia, Vanuatu, Canada, Albania, Rwanda, Uganda, Ireland, Northern Ireland, Ivory Coast, Bahrain, Kyrgyzstan and Democratic Republic of the Congo. The highest is Papua New Guinea, whose national dish Mumu has 88 grams of fat. This dish includes pork and roasted vegetables.

 a world map showing national dishes by fat.

Which countries consume the most protein?

Finally, the countries with the highest protein levels include Ecuador, Singapore, Saint Lucia and Kyrgyzstan. The highest dish is Singapore’s Chilli Crab, which, as the name suggests, involves crab in a chilli paste, offering 85 grams of protein.

a world map showing national dishes by protein.

Wondering where the UK stands on the food map? Our national dish is obviously fish and chips, which averages at 688 calories and 26 grams of fat.

The World Food map is shared under Creative Commons license. Please attribute Creative Commons with a link to https://www.shakethatweight.co.uk/world-food-map/. 

For more information on Creative Commons please visit https://creativecommons.org/licenses/by/3.0/.

The Data

Country National Dish Total Calories (Kcal) Fat (G) Saturated Fat (G) Salt (G) Carbs (G) Sugars (G) Protein (G)
Afghanistan  Kabuli Pulao (Lamb) 408 14 6 1.41 50 9 21
Albania  Tavë kosi 893 55.3 24 1.08 35 12.7 59
Algeria  Chakhchoukha 540 14.52 4.01 1.73 64.14 2.98 36.83
Andorra  Escudella 211 5.7 1.8 1.07 27 2 13
Angola  Muamba de galinha 467 18 6 4.21 14 3 59
Antigua and Barbuda  Pepperpot 251 11.2 5 1.18 22.8 2 15.5
Argentina  Asado 279 15 3.3 1.14 1.1 0.3 32
Armenia  Khash 329 21.3 13.6 0.96 42 2.8 11.7
Aruba  Keshi yena 592 40 22 2.8 12 8.2 45
Australia  Vegemite on toast 115 4.8 2.6 0.24 15 1.7 3.3
Austria  Wiener Schnitzel 560 19 5 2.59 59 3.3 35
Azerbaijan  Dolma 67 4 1.1 0.19 4.2 0.3 3.8
Bahamas  Crack conch with peas and rice 165 1.5 0.5 0.62 2.2 0 33
Bahrain  Machboos 1130 52 15 0.87 106 6 58
Bangladesh Machher Jhol 312 13.37 1.4 0.72 17.8 7.92 33.28
Barbados  Cou-Cou and Flying Fish 477 20 6 1.2 40 19 29
Belarus  Draniki 268 15 2.5 1.91 28 1.8 6
Belgium  Moules-frites 1075 70 17 1 66 3.2 33
Belize  Fry jack 167 5 2 0.95 26 1 3
Benin  Kuli Kuli 60 2 0 1.79 11 0 6
Bermuda  Bermuda fish chowder 291 16 8.5 2.72 18 6.7 20
Bhutan  Ema datshi 275 18 11.3 2.12 14 8 14
Bolivia  Salteñas 233 8 1.2 0.92 29.7 5 10.7
Bosnia and Herzegovina Ćevapi 89 5.8 2.3 0.69 0.8 0.2 8.1
Botswana  Seswaa 170.4 11 0.8 0.95 0.5 0 16.1
Brazil  Feijoada 691 37 13 1.03 39 4 51
Brunei  Nasi Lemak 572 32 14 0.3 52 7.1 21
Bulgaria  Banitsa 478 36 18 3.33 28 3.5 11
Burkina Faso  Riz Gras 141 0.7 0.1 0 28.2 0 3.4
Burundi  Boko-Boko (Swahili-Burundian harees) 547 32.7 15.9 0.4 35.6 0 29.3
Cambodia  Amok trey 289 21 14 1.97 12 5 14
Cameroon  Ndolé 668 47 8 3.04 18 1 47
Canada  Poutine 886 57 23 3.97 66 1.4 28
Cape Verde  Cachupa 592 26 7.7 2.3 60 20 33
Central African Republic Peanut soup 538 35 6.8 1.99 42 15 20
Chad  Boule 233 7 0.9 0.93 31.7 3 5
Chile  Empanada 744 41 11 2.71 69 4.1 25
China  Peking Duck 663 41 14 2.67 42 29 30
Macau  Minchee (Picadillo) 550 34 11 1.37 18 12 43
Colombia  Sancocho 220 8.2 2.7 4.34 22 4.2 15
Comoros  Langouste a la Vanille 143 1.7 0.3 0.67 2.8 0 23
Costa Rica  Gallo pinto 369.5 8.1 0.6 1.8 62.7 3.6 12
Croatia  Brudet 392 35 5 1.51 9 3 8
Cuba  Ropa vieja 303 16 4.6 1.43 8.6 4.2 28
Cyprus  Souvla 510 30 11 2.98 36 3 24
Czech Republic Svíčková 584 19 7 0.5 91 13 11
Democratic Republic of the Congo  Poulet à la Moambé 769 51 13 1.94 13 6 66
Denmark Frikadeller 246 16.3 5 0.44 8.4 1 15.7
Greenland  Suaasat 859 24 6 0.91 101 27 57
Djibouti  Skoudehkaris 576 23 11 1.24 66 0 26
Dominica  Fish broth 39 1.5 0.3 2.37 1 0.2 4.9
Dominican Republic Sancocho 220 8.2 2.7 3.38 22 4.2 15
East Timor  Ikan Pepes 96 1.7 0.6 1.3 0 0 20
Ecuador  Fritada 639 27 8.6 1.71 13 6.8 81
Egypt  Ful medames 257 7.5 1.1 2.9 35 0.2 16
El Salvador  Pupusa 300 16 7.6 1.37 26 1.4 14
Equatorial Guinea  Succotash 221 1.5 0.3 0.77 47 0 9.7
Eritrea  Zigini with injera 363 19 8 2.52 18 15 31
Estonia  Verivorst with Mulgikapsad (sauerkraut stew) 277 13 4 2.09 29 3.1 13
Ethiopia Doro wat 340 20 8.6 1.97 10 3.9 33
Fiji Kokoda 554 41 35 2.25 22 7 31
Finland  Karjalanpaisti 480 13 4 1.71 42 5 52
France  Pot-au-feu 303 13 4 0.86 36 6 12
Gabon  Poulet Nyembwe 530 10.36 3.4 1.25 34 11.3 28.7
Gambia  Benachin 103.3 0.2 0.3 0.09 20.2 11.1 4
Georgia  Khachapuri 462 20 10 1.18 47 5 22
Germany  Sauerbraten 295 22 9.2 0.54 1.8 0.3 21
Ghana  Fufu 392 8 4.9 0.25 81 16 2.7
Gibraltar  Profiteroles 258 14.4 5.5 0.4 29.4 17.4 3.4
Greece  Gyro 723 39 16 4.49 43 6.8 47
Grenada  Oil Down 470.6 22.6 18.4 2.39 67.6 13.4 4.2
Guatemala  Fiambre 223 12 3 0.46 10 3 19
Guinea  Poulet Yassa 352.5 17.6 3.3 0.96 16.8 2.3 32
Guinea-Bissau  Jollof rice 393 15 1.2 1.15 58 2.8 5.3
Guyana  Cook-up rice 294 13 7.5 0.48 28 2.5 16
Haiti  Diri ak djon djon 485 8 1 1.48 91 2 12
Honduras  Baleada 387 24 5 1.33 35 1 9
Hungary  Gulyás 577 20 8 3.51 55 16 50
Iceland  Hákarl 324 30.3 10.1 1.03 0 0 13.7
Indonesia  Soto 312 14.9 3.8 1.56 19.5 1 23.9
Iran  Abgoosht 240 5 1.7 0.57 28.2 1.8 21
Iraq  Dolma 511 20 3 2.17 77 19 8
Ireland  Irish stew 911 54 22 1.7 66 9 40
Israel  Meorav Yerushalmi 530 27 9 4.83 12 1 58
Italy  Ragu Alla Bolognese 373 27 10 1.97 9 6 20
Ivory Coast  Kedjenou 811 53 15 4.36 15 7 67
Jamaica  Ackee and Saltfish 366 25 2.1 6.18 4.9 1.3 32
Japan  Sushi 349 19 2.8 1.41 38 7 7.8
Jordan  Mansaf 570.4 35.7 17.7 2.58 10 7.6 50.1
Kazakhstan  Beshbarmak 307 18 6 1.62 13 11 22
Kenya  Ugali 178 1.8 0.3 0.54 38 0.3 4
Kiribati  Palusami 223 19 14 1.05 2.6 0 12
Kosovo  Tavë Kosi 266 21 10 0.83 6 3 14
Kuwait  Machboos 1012 45 13 3.79 101 6 48
Kyrgyzstan  Laghman 1425 51 7 0.61 170 8 72
Laos  Larb 225 13 2 2.08 11 5 19
Latvia  Kartupeļu Pankūkas 210 12 2 0.95 22 2 5
Lebanon  Tabbouleh 269 18 2 0.05 24 4 5
Lesotho  Chakalaka 222 15 1 0.15 23 12 5
Liberia  Fufu 392 8 4.9 0.49 81 16 2.7
Libya  Bazeen 1272 39 11 8.56 185.42 6.33 50.5
Liechtenstein  Käsknöpfle 304 17 10 0.59 25 1 12
Lithuania  Cepelinai 488 32 18 0.7 26 2 23
Luxembourg  F’rell am rèisleck 234 15 8 0.59 14 3 3
Macedonia  Tavče Gravče 290 19 1 2.19 22 1 7
Madagascar  Romazava 259 11 3 2.42 12 4 30
Malawi  Nshima 302 2.6 0.6 1.54 63.2 0.5 6.8
Malaysia  Nasi lemak 232 6 5 0.72 40 0 4
Maldives  Garudhiya 61.3 2.1 0.5 1.97 0 0 10
Mali  Maafe 378 26 6 1.61 18 7 21
Malta  Pastizzi 209 15 6.5 0.11 13 0.1 4.1
Marshall Islands  Macadamia nut pie 257 10 5 0.34 42 32 2
Mauritania  Thieboudienne 868 24 2 2.31 141 7 21
Mauritius  Octopus Curry 442 11 2 2.15 46 12 32
Mexico  Mole poblano 376 23 5 2.96 38 17 10
Moldova  Mămăligă 112.7 1.1 0.2 0.77 24 0.4 2.6
Monaco  Barbajuan 258 16.4 4.3 1.1 20 1 7.9
Mongolia  Buuz 924 42 18 2.5 91 3 41
Montenegro  Punjene Paprike 299 17.1 5.1 3.37 20.1 2.3 17.5
Montserrat  Goat water 562 31 10 1.22 21 12 50
Morocco  Tagine 493 19 3 0.2 81 30 7
Mozambique  Frango 337 23 5 1.1 8 7 26
Myanmar  Mohinga 459 17 3 4.57 48 11 30
Namibia  Potjiekos 308 17 6 0.16 26 3 14
Nauru  Coconut Crusted Fish 254 16 13 0.98 10 3 21
Nepal  Dal bhat 293 4 2 0.76 48 2 18
Netherlands  Stamppot 498 22 12 3.16 69 13 12
New Zealand  Bacon and egg pie 505 38 11 1.5 24 4 17
Nicaragua  Gallo pinto 466 3 1 0.07 87 4 24
Niger  Djerma Stew 651 46 11 1.46 9 4 47
Nigeria  Egusi soup 638 39 11 4.16 20 7.2 53
North Korea  Kimchi 45 0.1 0 1.04 8.5 2 2.4
Norway  Fårikål 215 12 5 0.21 15 8 13
Oman  Harees 730 25.2 8.9 0.21 97.2 1 31.4
Pakistan  Seekh kebab 487 35 16 1.1 15 6 31
Palau  Tinola 286 15 3.6 3.45 8.8 3.9 29
Palestine  Mujaddara 326 16 2.1 1.28 38 3.4 10
Panama  Sancocho de gallina 347 23 6 0.23 14 4 21
Papua New Guinea  Mumu 1106 88 35 3.21 46 19 36
Paraguay  Sopa paraguaya 287 10 3 0.95 40 5 10
Peru  Ceviche 154 6 1 0.3 6 3 19
Philippines  Adobo 392 23 5 6.01 9.1 1.8 37
Poland  Bigos 377 24 8 2.81 19 10 24
Portugal  Bacalhau 318 20 7 0.65 20 2 15
Qatar  Machboos 1012 45 13 3.79 101 6 48
Republic of the Congo  Poulet Moambé 890 63 24 1.46 34 13 50
Romania  Sarmale 290 18 6 1.46 14 5 20
Russia  Pelmeni 253 2 0 0.26 49 2 9
Rwanda  Matoke 829 55 4 2.26 91 43 4
Saint Kitts and Nevis  Saltfish 202 16 2 0.19 7 0 9
Saint Lucia Green fig and saltfish 642 11 1 4.99 63 33 76
Saint Vincent and the Grenadines  Roasted Breadfruit 226 0.5 0.1 0.22 59.7 24.2 2.4
Samoa  Palusami 223 19 14 0.88 2.6 0 12
San Marino  Nidi Di Rondine 182 8 1 6 1 0 25
Sao Tome and Principe  Calulu 196 11 5 0.93 10 4 17
Saudi Arabia  Kabsa 735 41 13 2.67 43 5 47
Senegal  Thieboudienne 868 24 2 2.31 141 7 21
Serbia  Ćevapčići 819 61 24 2.05 2 0 62
Seychelles  Seychelles Fish Curry 364 12 2 2.54 13 3 51
Sierra Leone  Cassava Leaf Soup 382 22 7 0.48 11 1 34
Singapore  Chilli Crab 604 20 3 4.81 20 6 85
Slovakia  Bryndzové halušky 789 37 17 2.13 84 3 30
Slovenia  Ajdovi žganci 355 2.5 0.38 1 70.5 1 11.5
Solomon Islands  Green Papaya Curry 107.1 7.2 0.6 2.19 11 4.5 1.2
Somalia  Somalia Stew 437 15 3 1.5 59 0 19
South Africa  Bobotie 386 16 6 0.97 20 13 43
South Korea  Kimchi 45 0.1 0 1.04 8.5 2 2.4
South Sudan  Ful Medames 140 4 1 1.38 21 2 8
Spain  Paella Valenciana 294 13 3 1.31 25 1 18
Andalusia  Gazpacho 243 17 2.3 4.06 20 13 4.1
Asturias  Fabada asturiana 516 15 5 2.73 61 8 34
Sri Lanka  Kottu Roti 719 27 13 2.34 86 11 36
Sudan  Ful Medames 140 4 1 1.38 21 2 8
Suriname  Roti & Curry 447 16 2.8 0.08 39 3.9 36
Swaziland (Eswatini)  Karoo roast ostrich steak 1175 41 16 0.98 3 2 46
Sweden  Köttbullar 773 65 38 2.28 9 5 42
Switzerland  Cervelat 571.4 46.4 17.9 5.18 7.1 3.6 32.1
Syria  Kibbeh 513 32 9 1.1 37 2 21
Taiwan  Beef noodle soup 266 7 3 2.13 17 2 33
Tajikistan  Dimlama 76 2.03 1.16 2.29 13.93 6.72 2.25
Tanzania  Ugali 178 1.8 0.3 0.54 38 0.3 4
Thailand  Pad thai 838 45 11 4.01 46 18 64
Togo  Fufu 392 8 4.9 0.5 81 16 2.7
Tonga  Lu Pulu 382 16 5 2.78 13 5 44
Trinidad and Tobago  Callaloo 98 6.7 5.4 0.91 5.4 1.9 5.9
Tunisia  Lablabi 360 9 1 1.54 56 11 17
Turkey  Döner 723 39 16 4.59 43 6.8 47
Turkmenistan  Palaw 281 10 1 0.09 44 5 4
Tuvalu  Coconut Crab 675 34 24 2.41 80 3 16
Uganda  Matoke 829 55 4 2.26 91 43 4
Ukraine  Borscht 217 6.5 0.8 0.85 34 8.3 7
United Arab Emirates  Biryani 617 12 4 2.01 83 19 49
United Kingdom (UK)  Fish and chips 688 26 3 3.59 71 2 43
England (UK) Bangers and mash 258 20 7.6 1.39 3.2 1.4 14
Northern Ireland (UK)  Irish stew 911 54 22 1.7 66 9 40
Isle of Man (UK)  Skeddan jiarg 123 7 1.6 0.74 0 0 14
Scotland (UK)  Haggis 320 26 14 0.61 5.7 0.7 15
Wales (UK)  Cawl 267 14 7 1.21 23 4 14
United States (US)  Hamburger 619 38 15 1.81 32 6 36
Northeast (US)  New England clam chowder 425 28 15 2.21 20 5 21
Midwest (US)  Cincinnati chili 604 18 5 3.39 77 17 38
South (US)  Macaroni and cheese 956 45 24 2.26 100 14 37
Texas (US)  Tex-Mex 518 36 13 2.84 18 5 29
West (US)  Sopaipilla 344 2 0 0.65 80 48 5
Mountain West (US)  Rocky Mountain oysters 182 7.8 1.2 0.46 14 0.1 11
West Coast (US)  Cioppino 554 21 4 4.02 19 7 62
Hawaii (US)  Loco Moco 600 44 18 1.82 17 3 31
Puerto Rico   Arroz con gandules 395 14 4 1.62 57 4 12
United States Virgin Islands (US) Fish and cou-cou 459 11 2 1.23 52 1 37
Uruguay  Chivito 794 43 8 3.66 39 3 61
Uzbekistan  Palov 260 17 6 0.58 23 4 4
Vanuatu  Lap lap 825 59 49 2.02 47 12 34
Venezuela  Pabellón criollo 511 22 6 2.42 43 0 37
Vietnam  Phở 201 4 2 2.6 20 3 21
Yemen  Kabsa 735 41 13 2.67 43 5 47
Zambia  Nshima 302 2.6 0.6 1.54 63.2 0.5 6.8
Zimbabwe  Sadza 340 3.4 0.5 0.08 72 0.6 7.6

 

Sources

For the national dishes:

https://en.wikipedia.org/

For the nutritional values:

Major sources:

 

Other Sources:

  • https://www.verywellfit.com/
  • https://www.thespruceeats.com/
  • https://www.thedailymeal.com/
  • https://www.myfooddiary.com/
  • https://www.myalbanianfood.com/
  • https://www.myfitnesspal.com/
  • https://www.kroger.com/
  • https://www.internationalcuisine.com/
  • https://www.fitbit.com/
  • https://www.fatsecret.com/
  • https://www.edamam.com/
  • https://www.eatthismuch.com/
  • https://www.africanbites.com/
  • https://world.openfoodfacts.org/
  • https://spoonacular.com/
  • https://sante.journaldesfemmes.com/
  • https://globalfoodbook.com/
  • https://ifood.tv/
  • https://diethood.com/
  • https://cookeatshare.com/
  • https://boulderlocavore.com/
  • http://titlisbusykitchen.com/
  • http://susplus.eu/
  • http://cdiabetes.com/
  • https://www.safefood.eu/

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Black Friday Alert! 🔥 Don’t miss out on our Shakes & Soup Diet Bundle – 2 Weeks at a special price! 🚨 Originally £103.60, now just £77.70! 💥 This bundle includes 56 meal replacements to keep you on track with your weight loss journey: What’s in the box? 🥣 11x Cream of Pea Soup🍅 9x Tomato Soup🥦 8x Vegetable Soup🍓 4x Strawberry Shake🍌 4x Banana Shake🌰 4x Chocolate Hazelnut Shake🌿 4x Chocolate Mint Shake🍫 4x Chocolate Shake🍬 4x Caramel Shake☕ 4x Café Latte Shake With 4 products per day, it’s never been easier to stay on track! 💪 Shop the deal now at ShakeThatWeight.co.uk and save BIG this Black Friday! 🚨 #enjoythejourney #BlackFridayDeals #ShakeThatWeight #Type2Diabetes #healthyliving #weightloss #weightlossjourney #weightlossmotivation #weightlosstransformation

Say hello to our Chicken Curry Noodles – your new go-to for quick, delicious lunches or dinners! 😋 Packed with protein, fibre, and over 20 essential vitamins and minerals, they’re perfect for anyone on a very low-calorie diet.

Oh, and did we mention? 👀

✅ 1 sachet = 1 satisfying meal
✅ 16.3g protein per serving
✅ Loaded with 20+ vitamins & minerals
✅ Vegetarian-friendly

Healthy, convenient, and full of flavour – it’s everything you need in one meal! 💪🍜

Order yours now from the link in our bio or head over to - ShakeThatWeight.co.uk and start fuelling your weight loss journey today! 🚀

#enjoythejourney #ShakeThatWeight #LowCalorieMeals #HealthyEating #weightloss #weightlossjourney #weightlosstransformation

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Say hello to our Chicken Curry Noodles – your new go-to for quick, delicious lunches or dinners! 😋 Packed with protein, fibre, and over 20 essential vitamins and minerals, they’re perfect for anyone on a very low-calorie diet. Oh, and did we mention? 👀 ✅ 1 sachet = 1 satisfying meal ✅ 16.3g protein per serving ✅ Loaded with 20+ vitamins & minerals ✅ Vegetarian-friendly Healthy, convenient, and full of flavour – it’s everything you need in one meal! 💪🍜 Order yours now from the link in our bio or head over to - ShakeThatWeight.co.uk and start fuelling your weight loss journey today! 🚀 #enjoythejourney #ShakeThatWeight #LowCalorieMeals #HealthyEating #weightloss #weightlossjourney #weightlosstransformation

🌟 Real People, Real Results – Shake That Weight Success Stories!

Looking for some motivation? Check out our incredible Success Stories from people just like YOU! 💪

These inspiring journeys show how Shake That Weight can help you take control, achieve your goals, and transform your life. 😍

From first steps to reaching milestones, these stories prove that anything is possible with the right support and determination.

✨ Ready to be inspired? Read their stories here:
https://www.shakethatweight.co.uk/success-stories/

Your story could be next! Let’s make it happen together. ❤️

#enjoyyourjourney

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🌟 Real People, Real Results – Shake That Weight Success Stories! Looking for some motivation? Check out our incredible Success Stories from people just like YOU! 💪 These inspiring journeys show how Shake That Weight can help you take control, achieve your goals, and transform your life. 😍 From first steps to reaching milestones, these stories prove that anything is possible with the right support and determination. ✨ Ready to be inspired? Read their stories here: https://www.shakethatweight.co.uk/success-stories/ Your story could be next! Let’s make it happen together. ❤️ #enjoyyourjourney