kale-walnut-pesto-pasta
Wholewheat Pasta with Kale and Walnut Pesto
Kale makes a pesto that is greener and more robust than basil, but raw it can taste bitter. Blanch it for one minute in the pasta water first; it turns bright, soft and sweet, and it costs you no extra pan.
Dinner
20
19
564
vegetarian
wholewheat pasta, kale, walnuts, garlic, parmesan, lemon, olive oil, tomatoes, chilli flakes
miso-cod-pak-choi
Miso Cod with Pak Choi and Brown Rice
The restaurant version marinates black cod for days. This one needs twenty minutes: spread the miso glaze on ordinary cod and finish it under a hot grill, where it caramelises in the time it takes the pak choi to cook.
Dinner
20
34
432
gluten-free, low-lactose
cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice
mushroom-barley-risotto
Mushroom and Pearl Barley Risotto with Spinach
Pearl barley makes a risotto that is nuttier than rice and far more forgiving: it holds its bite, it does not turn to mush, and you only need to stir it now and then. Brown the mushrooms hard in a hot pan first; that is where the flavour comes from.
Dinner
50
13
418
vegetarian
pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, parmesan, lemon, olive oil
butternut-squash-soup-ginger
Butternut Squash and Ginger Soup with White Beans
The creaminess comes from a tin of white beans blended into the soup, not from cream. Cut the squash into small, even pieces and it is soft in twenty minutes, with no need to peel it perfectly.
Lunch
40
11
289
vegan, vegetarian, gluten-free
butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon
seed-crackers-gluten-free
Seed Crackers (Gluten-Free, Vegan)
No flour, no egg, nothing but seeds and water. The chia and flax turn the water into a gel that holds everything together, so give them the full fifteen minutes to soak before you spread the mixture.
Snack
75
7
199
vegan, vegetarian, gluten-free
pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary
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low-sugar-granola-nuts-seeds
Low-Sugar Granola with Nuts and Seeds
Most granola gets its clusters from sugar. This one gets them from a whisked egg white, so it needs only a few spoonfuls of maple syrup. Leave it untouched on the tray until it is completely cold, or the clusters break up.
Breakfast
40
6
215
vegetarian
oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon
chilli-garlic-edamame
Chilli Garlic Edamame
The bar snack you can make at home in ten minutes from a bag in the freezer. Add the garlic off the heat, or it burns in the hot oil and turns bitter before the beans are coated.
Snack
10
13
152
vegan, vegetarian, gluten-free
edamame, garlic, chilli flakes, sesame oil, tamari, lime
moroccan-chickpea-lentil-stew
Moroccan Chickpea and Lentil Stew with Spinach
A pantry stew that tastes as though it took hours. The red lentils dissolve as it simmers and thicken it without any cream, so do not rinse the pot until you have scraped the bottom.
Lunch
30
18
389
vegan, vegetarian, gluten-free
chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander
chicken-burrito-bowl
Chicken Burrito Bowl with Black Beans and Avocado
Four lunches from one tray of spiced chicken and peppers. Cook the chicken in large pieces and slice it after it rests; small cubes dry out long before they brown.
Lunch
30
44
575
gluten-free
chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil
smoked-mackerel-kedgeree
Smoked Mackerel Kedgeree with Eggs and Spinach
A British classic that works as well for dinner as for brunch. Use hot-smoked mackerel, which is already cooked, and fold it in at the end so it stays in flakes instead of turning to paste.
Dinner
35
27
601
gluten-free
mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil
chicken-broccoli-stir-fry
15-Minute Chicken and Broccoli Stir-Fry with Ginger
Fifteen minutes, one pan, and faster than a delivery. Toss the chicken in a teaspoon of cornflour before it goes in the pan; it is the restaurant trick that stops breast meat drying out.
Dinner
15
51
636
low-lactose
chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds
protein-pancakes-cottage-cheese
Banana Oat Protein Pancakes with Cottage Cheese
Everything goes in the blender, and the protein comes from cottage cheese and eggs rather than a tub of powder. Let the batter rest for five minutes so the oats thicken it, or the pancakes tear when you flip them.
Breakfast
20
34
502
vegetarian
oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon
thai-green-prawn-curry
Thai Green Prawn Curry with Broccoli
Twenty minutes, one pan, and lighter than the takeaway. Fry the paste in the thick coconut cream first; that is where the flavour comes from.
Dinner
20
30
550
gluten-free, low-lactose
prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice
salmon-traybake-potatoes-broccoli
Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt
One tray, thirty minutes, five of them hands-on. Take the salmon out while the centre is still slightly translucent; it finishes cooking on the plate.
Dinner
30
35
545
gluten-free
salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt
greek-lemon-chicken-traybake
Greek Lemon Chicken Traybake with Potatoes and Olives
One tray, one hour, mostly unattended. The potatoes go in twenty minutes before the chicken, which is the only way both are done at once.
Dinner
60
49
622
gluten-free
chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill
tuna-white-bean-salad
Tuna, White Bean and Red Onion Salad
Ten minutes, two tins and 38g of protein. Soak the onion in the lemon juice while you open everything else; it takes the harsh edge off.
Lunch
10
38
400
gluten-free, low-lactose
tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil
spinach-feta-egg-muffins
Spinach, Feta and Red Pepper Egg Muffins
Thirty minutes on Sunday buys four breakfasts. Squeeze the spinach dry before it goes in, or the muffins weep water and turn spongy.
Breakfast
30
24
312
vegetarian, gluten-free
eggs, spinach, feta, red pepper, spring onions, milk, chilli flakes, olive oil
chia-pudding-mango-lime
Chia Pudding with Mango, Lime and Pumpkin Seeds
Five minutes the night before, and breakfast is waiting in the fridge. Stir it twice: once when you mix it, and again ten minutes later, or it sets in clumps.
Breakfast
5
15
358
vegan, vegetarian, gluten-free
chia seeds, soy milk, mango, lime, pumpkin seeds
beetroot-walnut-hummus
Beetroot and Walnut Hummus
Ten minutes, no cooking, and a colour that makes vegetable sticks look like the treat. The ice-cold water is what makes it smooth rather than grainy.
Snack
10
10
323
vegan, vegetarian, gluten-free
beetroot, chickpeas, walnuts, tahini, lemon, garlic, cumin, olive oil, carrots, cucumber, red pepper
turkish-eggs-garlic-yogurt
Turkish Eggs with Garlic Yogurt and Chilli Butter
Fifteen minutes and 28g of protein from things most kitchens already have. Take the yogurt out of the fridge first — cold yogurt turns hot eggs lukewarm in seconds.
Breakfast
15
28
472
vegetarian
eggs, greek yogurt, garlic, butter, chilli flakes, dill, parsley, sourdough, olive oil
smoky-roasted-chickpeas
Smoky Roasted Chickpeas
Thirty-five minutes, mostly in the oven, and a crunchy savoury snack with 9g of protein and 8g of fibre per portion. Dry the chickpeas properly or they will never go crisp.
Snack
35
9
225
vegan, vegetarian, gluten-free
chickpeas, olive oil, smoked paprika, cumin
chicken-ginger-congee
Chicken and Ginger Congee
A warm, soft rice porridge built for the evening, made in thirty minutes from cooked rice rather than the usual two hours. The ginger goes in twice — once to cook, once raw at the end.
Dinner
30
36
420
gluten-free
chicken, brown rice, ginger, garlic, spring onions, stock, sesame oil, tamari
red-lentil-dal-spinach
Red Lentil Dal with Spinach and Ginger
Thirty minutes, one pot, costs very little and freezes perfectly. The spices go in at the end, fried in hot oil — that step, called the tadka, is where all the flavour comes from.
Dinner
30
24
570
vegan, vegetarian, gluten-free
lentils, spinach, onion, garlic, ginger, tomatoes, turmeric, cumin, coconut milk, brown rice
steak-rocket-parmesan-salad
Steak, Rocket and Parmesan Salad
Fifteen minutes and 39g of protein, and the steak is better for resting than for cooking longer. Slice it against the grain or it will chew like rope.
Lunch
15
39
480
gluten-free
steak, rocket, parmesan, tomatoes, olive oil, lemon
quinoa-edamame-pumpkin-salad
Quinoa, Edamame and Pumpkin Seed Salad
Twenty minutes, keeps three days, and holds together in a lunchbox without going soggy. Dress the quinoa while it is still warm — that is when it takes in the flavour.
Lunch
20
23
560
vegan, vegetarian, gluten-free
quinoa, edamame, pumpkin seeds, cucumber, lemon, olive oil, spring onions, parsley
tofu-scramble-turmeric-spinach
Tofu Scramble with Turmeric, Spinach and Tomatoes
Twelve minutes and 36g of protein without an egg in sight. Crumble the tofu by hand, not with a fork — the rough pieces are what make it scramble rather than mush.
Breakfast
12
36
490
vegan, vegetarian
tofu, spinach, tomatoes, turmeric, onion, garlic, olive oil, sourdough, nutritional yeast
date-cacao-protein-balls
Date and Cacao Protein Balls
Fifteen minutes, no oven, and about 19g of protein in three of them — which is what separates a protein ball from the date-and-oat energy bite most recipes actually give you.
Snack
15
19
320
vegetarian, gluten-free
dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon
mussels-tomato-garlic-broth
Mussels in Tomato and Garlic Broth
Twenty minutes for the densest zinc, selenium and B12 in this collection, at about half the price of salmon. One rule keeps it safe, and it takes thirty seconds to follow.
Dinner
20
32
490
mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon
cottage-cheese-pomegranate-walnuts
Cottage Cheese with Pomegranate, Walnuts and Honey
Four minutes, 26g of protein, and the reason it is worth eating in the evening rather than the morning: the protein in it digests slowly enough to last the night.
Snack
4
26
370
vegetarian, gluten-free
cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt
chicken-butter-bean-kale-pot
Chicken, Butter Bean and Kale One-Pot
One pot, thirty minutes, 45g of protein, and it is better reheated. Use thighs, not breast — this is the dish where that choice is not a compromise.
Dinner
30
45
600
gluten-free
chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes
mackerel-egg-watercress-toast
Smoked Mackerel, Poached Egg and Watercress on Sourdough
Twelve minutes, no knife skills, and the single best vitamin D breakfast you can buy in a British supermarket. The vinegar in the poaching water is the difference between an egg and a mess.
Breakfast
12
26
520
mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes
turmeric-tempeh-cauliflower-bowl
Turmeric Tempeh and Cauliflower Bowl with Tahini
Thirty minutes, and 31g of protein without any animal in it. Steam the tempeh first — that is the step that removes the bitterness people blame on tempeh itself.
Lunch
30
31
575
vegan, vegetarian, gluten-free
tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic
miso-tofu-edamame-noodle-soup
Miso, Tofu and Edamame Soup with Buckwheat Noodles
Fifteen minutes, one pan, and the rule that decides whether it is worth eating: the miso goes in off the heat. Boil it and you have thrown the best part away.
Lunch
15
29
485
vegan, vegetarian
miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach
kiwi-kefir-night-bowl
Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds
Five minutes, eaten an hour before bed. Kiwi has more human sleep data behind it than any other fruit, and almost nobody knows it.
Snack
5
13
315
vegetarian, gluten-free, low-lactose
kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts
turkey-sweet-potato-cherry
Turkey, Sweet Potato and Tart Cherry Traybake
One tray, thirty-five minutes, and a dinner built for the evening rather than the gym. The cherries are not a garnish — they are the reason this is on the list.
Dinner
35
50
550
gluten-free
turkey, sweet potato, cherries, olive oil, garlic, onion, rosemary, spinach
sardine-white-bean-smash
Sardine and White Bean Smash on Sourdough
Ten minutes, a tin, and no cooking at all. The cheapest omega-3 in this collection, and the bones are the reason to buy the tin rather than the fillets.
Dinner
10
29
540
sardines, white beans, garlic, lemon, olive oil, sourdough, parsley, tomatoes, onion, chilli flakes
garlic-prawn-spinach-stirfry
Garlic Prawn and Spinach Stir-Fry
Twelve minutes from cold pan to plate, and the prawns need about ninety seconds of it. Everything that goes wrong with this dish is overcooking.
Dinner
12
29
390
gluten-free
prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions
chickpea-egg-avocado-bowl
Chickpea, Egg and Avocado Lunch Bowl
Ten minutes, no cooking beyond two boiled eggs, and 26g of protein. The lunch for a day when you are not going to make lunch.
Lunch
10
26
590
vegetarian, gluten-free
chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin
spinach-feta-pumpkin-omelette
Spinach, Feta and Pumpkin Seed Omelette
Eight minutes, three eggs, and the pan temperature almost everyone gets wrong. A breakfast with real protein in it, which most British breakfasts are not.
Breakfast
8
27
510
vegetarian, gluten-free
eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes
pumpkin-seed-oat-bites
Pumpkin Seed and Oat Bites
Twelve bites, no oven, and the one mineral with an authorised claim attached to testosterone.
Snack
15
5
145
vegetarian, gluten-free
oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon
kimchi-fried-rice-eggs
Kimchi Fried Rice with Eggs
Fifteen minutes from yesterday's rice. Fermented cabbage, four eggs, and the one step almost everyone skips.
Lunch
15
17
395
gluten-free
brown rice, kimchi, eggs, spinach, garlic, spring onions, sesame oil, olive oil, sesame seeds, tamari, gochujang, rice vinegar
kefir-berry-brazil-smoothie
Kefir Smoothie with Berries and Brazil Nuts
Four minutes, one glass, and the two Brazil nuts that cover a full day of selenium.
Breakfast
4
22
355
vegetarian, gluten-free
kefir, greek yogurt, blueberries, brazil nuts, flaxseed, chia seeds, cinnamon, lemon, banana
beef-black-bean-chilli
Beef and Black Bean Chilli
Zinc, haem iron and 31 grams of protein in one pot. It freezes, and it is better on day two.
Dinner
45
31
495
gluten-free
beef mince, black beans, tomatoes, onion, red pepper, garlic, brown rice, greek yogurt, dark chocolate, olive oil, cumin, smoked paprika, oregano, chilli flakes, tomato puree, stock, coriander
chicken-liver-pate
Chicken Liver Pate with Shallots
The most nutrient-dense food on the site, in the only form most people will actually eat it.
Snack
25
14
210
gluten-free
chicken livers, shallots, garlic, ghee, butter, thyme, sourdough, brandy, cornichons
buckwheat-beetroot-bowl
Buckwheat Bowl with Roast Beetroot
Buckwheat is neither wheat nor a grain, and it carries more magnesium than almost anything else in the cupboard.
Dinner
40
16
480
vegetarian, gluten-free
buckwheat, beetroot, pumpkin seeds, feta, goat's cheese, watercress, rocket, lemon, olive oil, wholegrain mustard
yogurt-cherries-walnuts
Greek Yogurt with Cherries and Walnuts
Four minutes, eaten an hour or two before bed. Protein overnight, magnesium, and a small amount of melatonin from the cherries.
Snack
4
18
295
vegetarian, gluten-free
greek yogurt, cherries, walnuts, honey, cinnamon
mackerel-avocado-bowl
Mackerel and Avocado Bowl
Ten minutes, no cooking, and roughly 30 grams of protein. The lunch to make when you have no intention of making lunch.
Lunch
10
32
520
gluten-free, low-lactose
mackerel, sardines, avocado, rocket, watercress, lemon, olive oil, sourdough, capers
salmon-broccoli-sprouts
Roast Salmon with Broccoli and Raw Sprouts
Twenty-two minutes, one tray, and the one step everyone gets wrong: the sprouts go on raw at the end.
Dinner
22
42
465
gluten-free
salmon, broccoli, broccoli sprouts, watercress, onion, lemon, olive oil
lentil-soup-turmeric-lemon
Lentil Soup with Turmeric and Lemon
The cheapest 18 grams of protein in this collection, and it freezes. The lemon at the end is not optional.
Lunch
45
18
310
vegetarian, gluten-free
lentils, tomatoes, onion, carrots, celery, garlic, greek yogurt, lemon, olive oil, turmeric, cumin, stock, parsley
overnight-oats-flaxseed
Overnight Oats with Ground Flaxseed
Assembled in four minutes the night before, eaten cold. The flaxseed must be ground, and almost nobody grinds it.
Breakfast
5
21
420
vegetarian
oats, flaxseed, greek yogurt, kefir, milk, blueberries, cherries, walnuts, honey
shakshuka-with-spinach
Shakshuka with Spinach
The North African breakfast that solves the protein problem. Four eggs, a tin of tomatoes, and a pan you do not wash between steps.
Breakfast
25
22
385
vegetarian, gluten-free
eggs, tomatoes, spinach, onion, red pepper, garlic, feta, olive oil, cumin, smoked paprika, parsley
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