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Gregg and Chris head to Cardiff to meet Steph and Matt, parents to seven-year-old William and four-year-old Alex, with another baby on the way. Matt and Steph are stuck in a food rut due to William’s serious food allergies.

Following an anaphylactic reaction at the age of three, William cannot eat certain foods, including nuts, sesame seeds and flax seeds. As a result, the family are brand-loyal to particular products that they know William can safely eat, and they are understandably scared to try new ingredients and foods. Having to check the ingredients on every packet means this family buy and cook the same meals for their two boys every week. Steph and Matt love Asian flavours and dishes, but because of William's allergies they often end up cooking multiple meals. Gregg and Chris are determined to get the family sharing the same meals and the boys eating more veg.

Chris does some research into food allergies and shows us the main allergens to be aware of, while Gregg has a quick and easy recipe up his sleeve that is free of the 14 main allergens. Chris visits Hastings to find out more about a British fish we should all be eating more of, and staff in a Japanese restaurant put five reduced-salt soy sauces to the test to find out which they think is the tastiest.