Free meal plan generator for hormone health
A free 7-day meal plan built around your body and your goal: testosterone, menopause, steady blood sugar or better sleep. Plans are sized to your calories and protein, built from our own recipes, and come with a shopping list grouped by aisle and a printable PDF with full recipes.
What you get
A 7-day plan sized to you, with breakfast, lunch, dinner and an optional snack. A shopping list grouped by aisle. The option to swap any meal for one of the best alternatives. A plan you can print or save as a PDF, with or without the full recipes.
How it works
1. Answer a few questions: age, height, weight, activity, goal and how you like to eat, including any foods or allergens you leave out. 2. Get your 7-day plan: recipes matched to your calories, protein, diet and focus, with every portion sized for you. 3. Shop and cook: swap anything you do not fancy, then print your plan and shopping list or save them as a PDF.
Questions people ask
Is the meal plan generator free?
Yes. You can create, change and print as many plans as you like without signing up.
How are my calories worked out?
We use the Mifflin-St Jeor equation, which estimates the energy you burn at rest from your age, sex, height and weight, then multiply it by your activity level. For weight loss we take off up to 500 kcal a day, and for building muscle we add 300 kcal unless your BMI is 30 or more. We never go below 1,200 kcal for women or 1,500 kcal for men.
Is there a meal plan for menopause?
Yes. Choose the menopause focus and your plan favours recipes tagged for menopause on our site: meals with good protein, calcium-rich foods such as yogurt, tofu and leafy greens, and plenty of plants and fibre. Each recipe page explains why it was chosen.
Can I lose weight and build muscle at the same time?
Many people can, especially if they are new to strength training: eat a modest calorie deficit, get enough protein and lift weights two or three times a week. Choose "Lose weight" as your goal; your protein target is set higher to help you keep muscle.
Where do the recipes come from?
Every meal is one of our own recipes, written to UK food safety guidance, with nutrition calculated per serving from USDA data. Each recipe page explains why it suits testosterone, menopause, blood sugar or sleep.
Can I use it if I am vegetarian, vegan or avoid gluten?
Yes. Choose your diet and leave out gluten, dairy, eggs, fish, shellfish, tree nuts, peanuts, sesame, soya, mushrooms, pork or red meat. We never suggest dropping an allergy. Always check labels yourself: ingredients such as stock, curry paste and sauces vary by brand.
Is this medical advice?
No. It is general guidance for healthy adults. If you are pregnant, breastfeeding, under 18, have an eating disorder, or take medicine for diabetes, talk to your GP or a registered dietitian first.
Created by M. Videika, author of The Testosterone Blueprint.
lemon-thyme-chicken-thighs-new-potatoes-salad
Lemon and Thyme Chicken Thighs with Crispy New Potatoes and Salad
Boneless chicken thighs pan-fried with garlic, lemon and thyme, served on crispy crushed new potatoes with a simple leaf and tomato salad. A gluten-free dinner with 42g of protein, ready in 30 minutes.
Dinner
30
549
Serves 2
gluten-free, low-lactose
26
35
42
chicken thighs, new potatoes, olive oil, garlic, lemon, thyme, salad leaves, cherry tomatoes, parsley
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courgette-pea-white-bean-soup
Courgette, Pea and White Bean Soup with Parsley and Olive Oil
Courgettes, peas and cannellini beans simmered and blended into a smooth, creamy soup with lemon, finished with parsley and olive oil. A vegan lunch with 11g of fibre, ready in 30 minutes.
Lunch
30
240
Serves 4
vegan, vegetarian, gluten-free
8
24
13
olive oil, onion, garlic, courgettes, cannellini beans, peas, vegetable stock, lemon juice, parsley
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smoky-toasted-pumpkin-sunflower-seeds
Smoky Toasted Pumpkin and Sunflower Seeds
Pumpkin and sunflower seeds toasted in a dry pan and tossed with smoked paprika and garlic. A crunchy vegan snack with 7g of protein a portion, free from nuts, soya and sesame, ready in 10 minutes.
Snack
10
195
Serves 4
vegan, vegetarian, gluten-free
17
3
7
pumpkin seeds, sunflower seeds, olive oil, smoked paprika, garlic powder
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vegan-buckwheat-pancakes-blueberries-coconut-yogurt
Vegan Buckwheat Pancakes with Blueberries and Coconut Yogurt
Soft buckwheat pancakes made with banana, flaxseed and hemp seeds, topped with coconut yogurt, blueberries and cacao nibs. A vegan, gluten-free breakfast ready in 25 minutes.
Breakfast
25
458
Serves 2
vegan, vegetarian, gluten-free
20
52
13
buckwheat flour, baking powder, flaxseed, hemp seeds, banana, coconut drink, cinnamon, rapeseed oil, coconut yogurt, blueberries, cacao nibs
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creamy-mushroom-broccoli-quinoa-watercress
Creamy Mushroom and Broccoli Quinoa with Watercress and Tomato Salad
Quinoa simmered with mushrooms and broccoli and finished with soft cheese and vegetarian hard cheese like a risotto, served with a watercress and tomato salad. A vegetarian dinner with 23g of protein, ready in 40 minutes.
Dinner
40
496
Serves 2
vegetarian, gluten-free
21
49
23
olive oil, onion, garlic, mushrooms, quinoa, vegetable stock, broccoli, soft cheese, vegetarian hard cheese, thyme, lemon juice, watercress, cherry tomatoes
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rice-noodle-salad-edamame-peanut-lime-dressing
Rice Noodle Salad with Edamame, Carrot, Cucumber and Peanut Lime Dressing
Thin rice noodles tossed with edamame beans, carrot, cucumber, red pepper and fresh herbs in a peanut, lime and ginger dressing. A vegan dinner with 18g of protein, ready in 20 minutes.
Dinner
20
417
Serves 2
vegan, vegetarian, gluten-free
13
52
18
rice vermicelli, edamame, carrots, cucumber, red pepper, coriander, mint, peanut butter, lime, tamari, maple syrup, garlic, ginger
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green-apple-slices-sunflower-seed-butter-dip
Green Apple Slices with Cinnamon Sunflower Seed Butter Dip
Crisp green apple slices with a creamy sunflower seed butter dip warmed with cinnamon. A nut-free, vegan snack with 21g of carbohydrate, ready in 5 minutes.
Snack
5
228
Serves 2
vegan, vegetarian, gluten-free
13
21
4
green apples, lemon juice, sunflower seed butter, cinnamon
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egg-fried-rice-cauliflower-carrot-peas
Egg Fried Rice with Cauliflower Rice, Carrot, Peas and Spring Onions
Basmati rice and cauliflower rice stir-fried with egg, carrot, peas and spring onions and seasoned with tamari. A vegetarian lunch with 20g of protein, ready in 20 minutes.
Lunch
20
458
Serves 2
vegetarian, gluten-free
19
49
20
rapeseed oil, garlic, carrot, spring onions, basmati rice, cauliflower rice, peas, eggs, tamari
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crispy-gnocchi-butter-beans-spinach-tomatoes
Crispy Gnocchi with Butter Beans, Spinach and Cherry Tomatoes
Shop-bought gnocchi pan-fried until crisp, then tossed with butter beans, garlic, cherry tomatoes and spinach and finished with lemon and hard cheese. A vegetarian dinner ready in 25 minutes.
Dinner
25
436
Serves 2
vegetarian
14
53
18
gnocchi (some brands contain egg), olive oil, garlic, butter beans, cherry tomatoes, spinach, lemon juice, vegetarian hard cheese, basil
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lemon-garlic-salmon-asparagus-basmati-rice
Lemon Garlic Salmon with Asparagus and Basmati Rice
Salmon fillets roasted with garlic, lemon and black pepper alongside tender asparagus, served with fluffy basmati rice. A gluten-free dinner with 34g of protein, ready in 30 minutes.
Dinner
30
580
Serves 2
gluten-free, low-lactose
26
51
34
salmon, olive oil, garlic, lemon, asparagus, basmati rice, oregano, black pepper
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roasted-squash-puy-lentil-spinach-salad
Roasted Butternut Squash, Puy Lentil and Spinach Salad with Pumpkin Seeds
Golden roasted butternut squash with Puy lentils, cherry tomatoes, red onion and spinach, finished with toasted pumpkin seeds. A vegan lunch with 22g of protein and 15g of fibre, ready in 45 minutes.
Lunch
45
534
Serves 2
vegan, vegetarian, gluten-free
25
49
22
butternut squash, olive oil, smoked paprika, puy lentils, cherry tomatoes, red onion, spinach, pumpkin seeds, chia seeds, red wine vinegar
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smashed-butter-bean-avocado-sourdough-tomatoes
Smashed Butter Bean and Avocado on Sourdough with Cherry Tomatoes and Chives
Butter beans and ripe avocado smashed with lemon on toasted wholemeal sourdough, topped with cherry tomatoes and chives. A vegan breakfast with 16g of protein and 18g of fibre, ready in 15 minutes.
Breakfast
15
421
Serves 2
vegan, vegetarian
15
47
16
sourdough bread, butter beans, avocado, lemon juice, olive oil, cherry tomatoes, chives, chilli flakes
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garlic-lemon-white-bean-dip-vegetable-sticks
Garlic and Lemon White Bean Dip with Vegetable Sticks
A smooth, garlicky dip of cannellini beans, olive oil and lemon, served with crunchy carrot, cucumber and pepper sticks. A sesame-free alternative to hummus, ready in 10 minutes.
Snack
10
162
Serves 4
vegan, vegetarian, gluten-free
8
14
5
cannellini beans, olive oil, lemon juice, garlic, cumin, carrots, cucumber, pepper
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brown-rice-lentil-stuffed-peppers-tomato-sauce
Brown Rice and Lentil Stuffed Peppers Baked in Tomato Sauce
Red and yellow pepper halves filled with spiced brown rice and green lentils, baked in tomato sauce and topped with crunchy toasted seeds. A vegan, gluten-free dinner with 10g of fibre.
Dinner
80
344
Serves 4 (2 halves each)
vegan, vegetarian, gluten-free
11
45
12
peppers, brown rice, green lentils, olive oil, onion, garlic, cumin, smoked paprika, oregano, passata, sunflower seeds, pumpkin seeds, parsley
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moroccan-chickpea-carrot-spinach-stew-millet
Moroccan-Spiced Chickpea, Carrot and Spinach Stew with Herbed Millet
Chickpeas, carrots and spinach in a warmly spiced tomato sauce with ginger and cinnamon, served with fluffy millet. A vegan, gluten-free dinner with 15g of fibre, ready in 50 minutes.
Dinner
50
377
Serves 4
vegan, vegetarian, gluten-free
9
51
15
olive oil, onion, garlic, ginger, cumin, coriander, paprika, cinnamon, turmeric, carrots, chopped tomatoes, chickpeas, vegetable stock, spinach, lemon juice, millet
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pink-raspberry-smoothie-bowl-kiwi-berries
Pink Raspberry Smoothie Bowl with Kiwi, Berries and Toasted Buckwheat
A thick, bright pink smoothie of frozen raspberries, banana and coconut yogurt, topped with fresh fruit, hemp seeds and crunchy toasted buckwheat. Vegan and gluten-free, ready in 10 minutes.
Breakfast
10
325
Serves 2
vegan, vegetarian, gluten-free
15
33
9
raspberries, banana, coconut yogurt, coconut drink, strawberries, blueberries, kiwi, buckwheat, hemp seeds, pumpkin seeds, coconut flakes
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paprika-chicken-minted-pea-puree-beetroot
Paprika Chicken Thighs with Minted Pea Purée and Beetroot Dressing
Smoky paprika chicken thighs on a fresh minted pea purée, with peppery watercress and a bright beetroot dressing. A gluten-free, dairy-free dinner with 49g of protein, ready in 35 minutes.
Dinner
35
507
Serves 2
gluten-free, low-lactose
24
18
49
chicken thighs, olive oil, smoked paprika, cumin, garlic, lemon juice, peas, mint, beetroot, red wine vinegar, watercress
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warm-chickpea-cauliflower-spinach-breakfast-bowl
Warm Chickpea, Cauliflower and Spinach Breakfast Bowl with Lemon
Chickpeas and cauliflower fried golden with cumin and smoked paprika, tossed with red pepper, red onion and spinach and finished with lemon. A savoury vegan breakfast with 14g of protein, ready in 25 minutes.
Breakfast
25
335
Serves 2
vegan, vegetarian, gluten-free
14
31
14
chickpeas, cauliflower, red pepper, red onion, spinach, olive oil, cumin, smoked paprika, lemon juice, parsley
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vegan-chickpea-flour-quiche-courgette-olives
Vegan Chickpea Flour Quiche with Courgette, Olives and Tomatoes (Gluten-Free)
A crisp gluten-free olive oil pastry filled with a savoury chickpea flour custard, courgette and black olives, topped with fresh tomatoes. A vegan brunch that slices well cold for the next day.
Breakfast
85
350
Serves 6 (1 slice each)
vegan, vegetarian, gluten-free
16
39
10
gluten-free flour, olive oil, chickpea flour, nutritional yeast, turmeric, onion, courgette, olives, tomatoes, basil
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lentil-mushroom-balls-spaghetti-courgetti
Lentil and Mushroom Balls in Tomato Sauce with Spaghetti and Courgetti
Baked lentil and mushroom balls in a garlicky tomato sauce, served on wholewheat spaghetti mixed with courgetti. A vegan dinner with 20g of protein, soya-free and nut-free, ready in 65 minutes.
Dinner
65
411
Serves 4 (4 balls each)
vegan, vegetarian
11
52
20
green lentils, mushrooms, onion, garlic, chickpea flour, nutritional yeast, oregano, olive oil, passata, basil, wholewheat spaghetti, courgette
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chickpea-butternut-spinach-coconut-curry
Chickpea, Butternut Squash and Spinach Coconut Curry with Rice
Chickpeas, butternut squash and spinach simmered in a mild, creamy coconut curry, served on basmati rice mixed half and half with cauliflower rice. A vegan dinner ready in 45 minutes.
Dinner
45
433
Serves 4
vegan, vegetarian, gluten-free
15
52
15
rapeseed oil, onion, garlic, ginger, curry powder, turmeric, coconut milk, butternut squash, chickpeas, spinach, lime juice, chives, basmati rice, cauliflower
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roasted-vegetable-quinoa-salad-chickpeas-pomegranate
Roasted Vegetable Quinoa Salad with Chickpeas and Pomegranate
Quinoa tossed with roasted peppers, courgette and beetroot, chickpeas, pomegranate and lots of parsley and mint in a lemon dressing. A vegan lunch that keeps for 2 days, ready in 50 minutes.
Lunch
50
461
Serves 4
vegan, vegetarian, gluten-free
20
47
16
quinoa, peppers, courgette, beetroot, olive oil, chickpeas, cherry tomatoes, pomegranate, parsley, mint, pumpkin seeds, lemon juice, garlic
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roasted-beetroot-radish-lentil-salad
Roasted Beetroot, Radish and Lentil Salad with Mustard Dressing
Sweet roasted beetroot and peppery radishes tossed with Puy lentils, mixed leaves and a sharp mustard dressing. A vegan lunch with 12g of fibre, ready in 50 minutes, or 10 if you roast the beetroot ahead.
Lunch
50
423
Serves 2
vegan, vegetarian, gluten-free
20
37
17
beetroot, olive oil, puy lentils, radishes, salad leaves, rocket, red wine vinegar, dijon mustard, maple syrup
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buckwheat-chia-breakfast-pots-berry-compote
Buckwheat and Chia Breakfast Pots with Berry Compote and Persimmon
Soaked buckwheat blended into a creamy pudding with chia, layered with a quick berry compote and topped with persimmon and seeds. Vegan and gluten-free. About 20 minutes of work, after an overnight soak.
Breakfast
20
391
Serves 2
vegan, vegetarian, gluten-free
14
47
13
buckwheat, coconut drink, maple syrup, cinnamon, chia seeds, mixed berries, persimmon, pumpkin seeds, hemp seeds
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sweet-potato-kidney-bean-chilli
Sweet Potato and Kidney Bean Chilli (Vegan)
A smoky, rich chilli of kidney beans and sweet potato, topped with avocado, dairy-free yogurt and fresh herbs. A vegan dinner with 17g of fibre that freezes well, ready in an hour.
Dinner
60
371
Serves 4
vegan, vegetarian, gluten-free
11
45
14
olive oil, onion, red pepper, garlic, cumin, smoked paprika, chilli powder, oregano, sweet potato, kidney beans, chopped tomatoes, tomato puree, vegetable stock, avocado, soya yogurt, coriander, chives, lime
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palak-paneer-wholemeal-chapati
Palak Paneer (Spinach and Paneer Curry) with Wholemeal Chapati
Cubes of paneer in a smooth, gently spiced spinach sauce finished with yogurt, served with soft homemade wholemeal chapatis. A vegetarian dinner with 24g of protein, ready in 50 minutes.
Dinner
50
414
Serves 4 (with 1 chapati each)
vegetarian
17
37
24
paneer, spinach, rapeseed oil, onion, garlic, ginger, green chilli, tomatoes, cumin, garam masala, turmeric, greek yogurt, lemon juice, wholemeal flour
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tuscan-borlotti-bean-cavolo-nero-stew
Tuscan Borlotti Bean and Cavolo Nero Stew with Potatoes
A thick, creamy Tuscan-style stew of borlotti beans, potatoes, celery and cavolo nero, with no cream at all. A vegan dinner with 17g of fibre that freezes well, ready in 65 minutes.
Dinner
65
347
Serves 4
vegan, vegetarian, gluten-free
9
42
15
olive oil, onion, celery, carrots, garlic, rosemary, borlotti beans, potatoes, vegetable stock, cavolo nero, lemon juice, chilli flakes
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roasted-cauliflower-black-bean-bowl-peppers
Roasted Cauliflower and Black Bean Bowl with Peppers and Coriander (Vegan)
Smoky roasted cauliflower, peppers, courgette and red onion tossed with black beans, olives, lime and coriander, with a cool garlic yogurt. A vegan dinner with 18g of fibre, ready in 45 minutes.
Dinner
45
436
Serves 2
vegan, vegetarian, gluten-free
20
36
19
cauliflower, red pepper, courgette, red onion, olive oil, smoked paprika, cumin, black beans, olives, lime, coriander, soya yogurt, garlic
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stuffed-piquante-peppers-lentil-walnut-pate
Sweet Piquanté Peppers Stuffed with Lentil and Walnut Pâté (Vegan)
Sweet, tangy piquanté peppers from a jar, filled with a smoky lentil and walnut pâté. A quick vegan snack or starter with 4g of protein, ready in 15 minutes.
Snack
15
187
Serves 4 (4 peppers each)
vegan, vegetarian, gluten-free
12
13
4
sweet piquante peppers, green lentils, walnuts, olive oil, lemon juice, garlic, smoked paprika, parsley
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sesame-tempeh-stir-fry-mushrooms-baby-corn
Sesame Tempeh Stir-Fry with Mushrooms, Baby Corn and Brown Rice
Golden tempeh, mushrooms and baby corn stir-fried with ginger, garlic and tamari over brown rice lightened with cauliflower rice. A vegan dinner with 32g of protein, ready in 45 minutes.
Dinner
45
547
Serves 2
vegan, vegetarian, gluten-free
23
45
32
tempeh, brown rice, cauliflower, mushrooms, baby corn, spring onions, garlic, ginger, tamari, maple syrup, rapeseed oil, sesame oil, sesame seeds
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tart-cherry-greek-yogurt-smoothie
Tart Cherry and Greek Yogurt Smoothie
A thick, creamy smoothie of frozen dark cherries, a splash of tart cherry concentrate, Greek yogurt and banana. A protein-rich evening snack with 15g of protein, blended in 5 minutes.
Snack
5
250
Serves 2
vegetarian, gluten-free
2
42
15
frozen cherries, tart cherry concentrate, greek yogurt, banana, semi-skimmed milk
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teriyaki-salmon-charred-spring-onions-rice
Teriyaki Salmon with Charred Spring Onions and Rice
Salmon fillets pan-seared and glazed in a quick homemade teriyaki sauce of tamari, honey, ginger and garlic, served with fluffy rice and sweet charred spring onions. On the table in 30 minutes.
Dinner
30
578
Serves 2
gluten-free, low-lactose
21
61
34
salmon, jasmine rice, spring onions, rapeseed oil, sesame seeds, tamari, honey, ginger, garlic, cornflour
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thai-tofu-larb-bean-sprouts
Thai Tofu Larb with Bean Sprouts and Fresh Herbs
Crumbled tofu tossed with lime, tamari, chilli, red onion and toasted ground rice, then piled with fresh mint, coriander and Thai basil onto warm bean sprouts. A zingy vegan Thai salad with 30g of protein.
Lunch
25
363
Serves 2
vegan, vegetarian, gluten-free
18
18
30
extra-firm tofu, white rice, rapeseed oil, garlic, red onion, bean sprouts, spring onions, mint, coriander, thai basil, chilli flakes, lime juice, tamari, maple syrup
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spanish-tortilla-peppers-spring-onions
Spanish Tortilla with Peppers and Spring Onions
A thick, golden Spanish tortilla of gently cooked potatoes, onion and red pepper set in eggs with spring onions and served with a quick fresh tomato salsa. Great warm or cold for lunch.
Lunch
60
337
Serves 4 (2 wedges each)
vegetarian, gluten-free, low-lactose
19
26
13
waxy potatoes, onion, red pepper, olive oil, eggs, spring onions, tomatoes
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tofu-spinach-breakfast-muffins
Tofu and Spinach Breakfast Muffins
Savoury vegan breakfast muffins made with blended tofu and chickpea flour, packed with spinach, red pepper and spring onion. Make a batch at the weekend: 27g of protein a serving and naturally gluten-free.
Breakfast
50
325
Serves 4 (3 muffins each)
vegan, vegetarian, gluten-free
15
16
27
firm tofu, chickpea flour, nutritional yeast, baking powder, turmeric, soya milk, olive oil, garlic, spinach, spring onions, red pepper
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pea-avocado-smash-toast-vegetables
Pea and Avocado Smash on Toast with Sautéed Vegetables
Toasted sourdough spread with a zesty smash of peas and avocado, piled with quickly sautéed carrot, onion, pepper, sweetcorn and peas. A colourful vegan breakfast with 11g of fibre, ready in 20 minutes.
Breakfast
20
331
Serves 2 (1 slice each)
vegan, vegetarian
15
33
11
sourdough, avocado, peas, lemon juice, olive oil, onion, carrots, pepper, sweetcorn, rosemary, chilli flakes
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scottish-oatcakes-almond-butter
Homemade Scottish Oatcakes with Almond Butter
Crisp, nutty homemade Scottish oatcakes made with oats, olive oil, salt, water and a pinch of bicarbonate of soda, served with a spread of almond butter. A simple vegan snack with nearly a quarter of your daily magnesium in each serving.
Snack
40
261
Serves 6 (2 oatcakes each)
vegan, vegetarian, gluten-free
15
20
8
oatmeal, bicarbonate of soda, salt, olive oil, almond butter
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asparagus-courgette-lemon-risotto
Asparagus, Courgette and Lemon Risotto
A creamy spring-green risotto with tender asparagus, courgette, lemon zest and a little vegetarian hard cheese, topped with fresh pea shoots. Made without wine or butter, and ready in 40 minutes.
Dinner
40
385
Serves 4
vegetarian, gluten-free
8
64
11
risotto rice, olive oil, onion, garlic, vegetable stock, asparagus, courgette, lemon, vegetarian hard cheese, pea shoots
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crispy-tofu-katsu-curry-rice
Crispy Tofu Katsu Curry with Rice
Oven-baked panko-crusted tofu with a smooth, mildly spiced Japanese-style curry sauce, fluffy rice and a crunchy cabbage and carrot slaw. A lighter vegan take on the takeaway favourite, with 26g of protein.
Dinner
60
554
Serves 4
vegan, vegetarian
18
68
26
extra-firm tofu, plain flour, panko breadcrumbs, rapeseed oil, jasmine rice, onion, carrots, garlic, ginger, curry powder, vegetable stock, soy sauce, maple syrup, white cabbage, rice vinegar
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spinach-ricotta-cannelloni-tomato-sauce
Spinach and Ricotta Cannelloni with Tomato Sauce
Pasta tubes filled with creamy ricotta, spinach, lemon and nutmeg, baked in a simple garlic and basil tomato sauce until tender and bubbling. A comforting vegetarian dinner with 21g of protein.
Dinner
75
450
Serves 4 (4 tubes each)
vegetarian
15
53
21
cannelloni, spinach, ricotta, vegetarian hard cheese, lemon zest, nutmeg, olive oil, onion, garlic, passata, basil
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garlic-mushrooms-spinach-sourdough-toast
Garlic Mushrooms and Spinach on Sourdough Toast
Golden chestnut mushrooms and wilted spinach in a creamy garlic and thyme sauce made with oat cream, piled onto toasted wholegrain sourdough with sliced avocado. A vegan breakfast with 9g of fibre, ready in 20 minutes.
Breakfast
20
324
Serves 2 (1 slice each)
vegan, vegetarian
17
25
13
chestnut mushrooms, olive oil, garlic, thyme, spinach, oat cream, lemon juice, sourdough, avocado
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vegan-banana-oat-pancakes-berries
Vegan Banana Oat Pancakes with Berries
Light, fluffy pancakes made without eggs or dairy: ripe banana, blended oats and soya milk, cooked until golden and stacked high with raspberries, blueberries and a drizzle of maple syrup. 9g of fibre a serving.
Breakfast
30
403
Serves 2 (4 pancakes each)
vegan, vegetarian
9
64
11
banana, rolled oats, plain flour, baking powder, soya milk, vanilla, cinnamon, rapeseed oil, raspberries, blueberries, maple syrup
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chunky-guacamole-baked-pitta-chips
Chunky Guacamole with Baked Pitta Chips
Chunky homemade guacamole with ripe avocado, tomato, red onion, green chilli, coriander and lime, served with crisp oven-baked wholemeal pitta chips. A vegan snack with nearly 8g of fibre, ready in 20 minutes.
Snack
20
236
Serves 4
vegan, vegetarian
14
18
5
avocados, tomatoes, red onion, green chilli, coriander, lime, wholemeal pitta, olive oil
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chicken-souvlaki-skewers-red-cabbage-salad
Chicken Souvlaki Skewers with Red Cabbage and Tomato Salad
Chunks of chicken marinated in lemon, garlic, olive oil and oregano, threaded onto skewers and grilled until lightly charred, with a crunchy red cabbage, onion and tomato salad. 47g of protein, plus 30 minutes marinating.
Dinner
30
380
Serves 2 (2 skewers each)
gluten-free, low-lactose
16
11
47
chicken breast, olive oil, lemon, garlic, oregano, red cabbage, red onion, tomatoes, carrots, lettuce, parsley
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creamy-lemon-garlic-prawn-tagliatelle
Creamy Lemon Garlic Prawn Tagliatelle
Tender king prawns and ribbons of tagliatelle in a light, creamy lemon and garlic sauce made with half-fat crème fraîche, finished with Parmesan and plenty of parsley. 31g of protein, on the table in 25 minutes.
Dinner
25
480
Serves 4
15
54
31
tagliatelle, king prawns, olive oil, garlic, chilli flakes, half-fat creme fraiche, lemon, parmesan, parsley
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chicken-spinach-courgette-salad-feta-olives
Chicken, Spinach and Courgette Salad with Feta, Olives and Almonds
Juicy pan-cooked chicken breast sliced over baby spinach with golden courgette, cherry tomatoes, black olives, feta and toasted almonds, finished with a lemon and mustard dressing. 43g of protein and only 10g of carbs.
Lunch
30
455
Serves 2
gluten-free
26
10
43
chicken breast, olive oil, courgette, spinach, cherry tomatoes, black olives, feta, flaked almonds, oregano, lemon, dijon mustard, honey
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black-bean-sweetcorn-quesadillas-salsa
Black Bean and Sweetcorn Quesadillas with Salsa
Crisp wholemeal tortillas filled with smoky spiced black beans, sweetcorn, peppers and melted cheddar, cut into wedges and served with fresh tomato salsa and a cool yogurt dip. Over 10g of fibre a serving.
Lunch
35
374
Serves 4 (1 quesadilla each)
vegetarian
11
45
18
wholemeal tortillas, black beans, sweetcorn, red onion, red pepper, cumin, smoked paprika, chilli powder, reduced-fat cheddar, tomatoes, lime, coriander, greek yogurt, olive oil
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fried-eggs-rye-soft-cheese-pea-shoots
Fried Eggs on Rye with Soft Cheese and Pea Shoots
Crisp-edged fried eggs with runny yolks on dark rye toast spread with light soft cheese and a tangle of fresh pea shoots. 21g of protein and ready in 15 minutes, a simple, satisfying breakfast.
Breakfast
15
403
Serves 2 (2 slices each)
vegetarian
20
32
21
eggs, rye bread, light soft cheese, olive oil, pea shoots, black pepper, chilli flakes
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ricotta-cherry-tomato-bruschetta
Ricotta and Cherry Tomato Bruschetta with Basil
Crunchy toasted wholegrain sourdough rubbed with garlic, spread with lemony ricotta and piled with juicy cherry tomatoes, basil and olive oil. A fresh snack or light starter, ready in 15 minutes.
Snack
15
258
Serves 4 (1 slice each)
vegetarian
12
23
13
sourdough, garlic, ricotta, lemon, cherry tomatoes, olive oil, basil
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stuffed-aubergines-lentils-feta
Stuffed Aubergines with Lentils, Tomato and Feta
Roasted aubergine (eggplant) halves filled with a smoky spiced lentil and tomato mixture, topped with tomato slices and feta and baked until bubbling. Vegetarian, with 20g of fibre and 18g of protein a serving.
Dinner
70
427
Serves 2 (2 halves each)
vegetarian, gluten-free
19
36
18
aubergines, olive oil, onion, garlic, cumin, smoked paprika, cinnamon, green lentils, chopped tomatoes, tomato puree, tomatoes, feta, parsley
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beef-broccoli-stir-fry-rice
Beef and Broccoli Stir-Fry with Rice
A lighter takeaway classic: thin strips of lean beef and bright broccoli tossed in a glossy garlic, ginger and soy sauce, served over rice. 33g of protein a plate, on the table in 45 minutes.
Dinner
45
474
Serves 4
low-lactose
13
54
33
brown rice, beef steak, cornflour, oil, broccoli, garlic, ginger, sesame seeds, soy sauce, oyster sauce, brown sugar, sesame oil
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sesame-seared-tuna-salad-egg
Sesame-Crusted Seared Tuna Salad with Egg and Ginger Dressing
Tuna steaks pressed into sesame seeds and seared for a minute each side, sliced over crisp lettuce, cherry tomatoes, cucumber and soft-boiled egg with a ginger and sesame dressing. 48g of protein, ready in 25 minutes.
Lunch
25
415
Serves 2
gluten-free, low-lactose
19
12
48
tuna steaks, sesame seeds, rapeseed oil, eggs, lettuce, cherry tomatoes, cucumber, pepper, tamari, sesame oil, lemon, honey, ginger
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asian-chicken-lettuce-wraps
Asian Chicken Lettuce Wraps with Water Chestnuts
Minced chicken stir-fried with garlic, ginger, carrot and crunchy water chestnuts in a savoury hoisin and soy glaze, spooned into crisp lettuce leaves and topped with peanuts. 46g of protein a serving in 25 minutes.
Lunch
25
481
Serves 2 (4 wraps each)
low-lactose
23
18
46
chicken mince, rapeseed oil, garlic, ginger, carrots, water chestnuts, spring onions, lettuce, peanuts, chives, soy sauce, hoisin, sesame oil
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mediterranean-vegetable-frittata-spinach-feta
Mediterranean Vegetable Frittata with Spinach, Peppers and Feta
A golden, puffy frittata packed with spinach, red pepper, red onion, sun-dried tomatoes and salty feta, started on the hob and finished in the oven. 17g of protein and just 6g of carbs a slice, ready in 35 minutes.
Breakfast
35
267
Serves 4
vegetarian, gluten-free
19
6
17
eggs, olive oil, red onion, red pepper, spinach, sun-dried tomatoes, feta, parsley
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caprese-skewers-basil-pesto
Caprese Skewers with Basil Pesto
Cherry tomatoes, mini mozzarella balls and fresh basil threaded onto skewers and drizzled with a quick homemade basil pesto. A colourful, low-carb snack or party starter, ready in 25 minutes.
Snack
25
218
Serves 4 (2 skewers each)
vegetarian, gluten-free
18
3
10
cherry tomatoes, mozzarella, basil, pine nuts, olive oil, lemon juice, garlic
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turkish-chicken-casserole-mushrooms-peppers
Turkish Chicken Casserole with Mushrooms and Peppers (Tavuk Güveç)
Tavuk güveç is a Turkish chicken casserole traditionally baked in a clay pot. Chicken thighs, mushrooms, peppers, garlic and tomato bake together into a rich, low-carb dinner with 34g of protein a serving.
Dinner
70
287
Serves 4
gluten-free, low-lactose
11
11
34
chicken thighs, olive oil, onion, garlic, mushrooms, red pepper, yellow pepper, green pepper, tomatoes, tomato puree, paprika, thyme, pul biber, chicken stock, parsley
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chana-masala-chickpea-curry-rice
Chana Masala (Chickpea Curry) with Basmati Rice
A classic North Indian chickpea curry, slowly cooked with onion, garlic, ginger, tomatoes and warming spices, served with basmati rice. Vegan, 14g of fibre a serving, and cheap to make with store-cupboard tins.
Dinner
50
415
Serves 4
vegan, vegetarian, gluten-free
9
63
14
brown basmati rice, oil, cumin, onion, garlic, ginger, green chilli, coriander, turmeric, chilli powder, tomato puree, chopped tomatoes, chickpeas, garam masala, lemon juice
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vietnamese-rice-paper-rolls-prawns
Vietnamese Rice Paper Rolls with Prawns and Hoisin Peanut Dip
Vietnamese summer rolls packed with prawns, rice noodles, avocado, crunchy vegetables and mint, served with a quick hoisin and peanut dip. Fresh and filling, with 31g of protein a serving.
Lunch
35
501
Serves 2 (4 rolls each)
low-lactose
14
58
31
rice paper, rice noodles, prawns, carrots, red pepper, cucumber, avocado, lettuce, mint, coriander, hoisin, peanut butter, lime
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grilled-chicken-salad-avocado-apple
Grilled Chicken Salad with Avocado, Apple and Yogurt Dressing
Juicy paprika-grilled chicken sliced over crisp leaves, avocado, apple, cucumber, sugar snap peas and cherry tomatoes, with a tangy honey-mustard yogurt dressing. 42g of protein a bowl in 30 minutes.
Lunch
30
405
Serves 2
gluten-free
15
22
42
chicken breast, olive oil, smoked paprika, garlic powder, salad leaves, cherry tomatoes, cucumber, apple, avocado, sugar snap peas, greek yogurt, dijon mustard, lemon, honey
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avocado-toast-jammy-egg-walnuts
Avocado Toast with Jammy Egg, Walnuts and Chilli
Creamy smashed avocado on toasted wholegrain sourdough, topped with a jammy soft-boiled egg, crunchy toasted walnuts, parsley and a pinch of chilli. A filling breakfast with 9g of fibre, ready in 20 minutes.
Breakfast
20
364
Serves 2
vegetarian, low-lactose
22
21
15
sourdough, avocado, lemon juice, eggs, walnuts, parsley, chilli flakes
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devilled-eggs-greek-yogurt-paprika
Devilled Eggs with Greek Yogurt and Paprika
Classic devilled (deviled) eggs made lighter: the yolks are whipped with Greek yogurt and Dijon mustard instead of mayonnaise, then finished with smoked paprika and spring onions. 11g of protein in 3 halves.
Snack
35
116
Serves 4 (3 halves each)
vegetarian, gluten-free
7
1
11
eggs, greek yogurt, dijon mustard, lemon juice, smoked paprika, dill, spring onion
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japanese-ginger-pork-shogayaki-cabbage
Japanese Ginger Pork (Shogayaki) with Shredded Cabbage and Rice
Buta no shogayaki, a Japanese home-cooking classic: thin slices of lean pork fried and glazed in a garlicky fresh ginger and soy sauce, served with crunchy shredded cabbage and brown rice. 40g of protein a plate.
Dinner
55
558
Serves 2
low-lactose
16
60
40
brown rice, pork loin, cornflour, oil, onion, cabbage, rice vinegar, sesame seeds, spring onion, ginger, garlic, soy sauce, mirin
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chicken-massaman-curry-potatoes-carrots
Chicken Massaman Curry with Potatoes and Carrots
A mild, warmly spiced Thai massaman curry of chicken thighs, potatoes and carrots in light coconut milk, finished with peanuts, lime and coriander. One pot, 34g of protein a serving, served with jasmine rice.
Dinner
55
525
Serves 4
gluten-free, low-lactose
16
58
34
jasmine rice, chicken thighs, oil, onion, massaman curry paste, coconut milk, chicken stock, potatoes, carrots, fish sauce, tamarind, brown sugar, peanuts, lime, coriander
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spicy-pork-ramen-soft-boiled-egg
Spicy Pork Ramen with Soft-Boiled Egg and Bamboo Shoots
A lighter homemade spicy miso ramen with lean seared pork tenderloin, a jammy soft-boiled egg, pak choi and bamboo shoots in a garlic, ginger and chilli broth. 47g of protein a bowl in 40 minutes.
Lunch
40
558
Serves 2
low-lactose
17
52
47
pork tenderloin, oil, eggs, ramen noodles, pak choi, bamboo shoots, spring onions, chicken stock, miso, soy sauce, sriracha, garlic, ginger, sesame oil
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thai-basil-chicken-pad-krapow-green-beans
Thai Basil Chicken (Pad Krapow) with Green Beans
One of Thailand's favourite street-food stir-fries: sliced chicken thighs with garlic, chilli, green beans and a big handful of basil in a savoury, slightly sweet sauce. Served with brown rice, 43g of protein a bowl.
Lunch
50
551
Serves 2
low-lactose
17
55
43
brown rice, chicken thighs, green beans, garlic, shallot, chillies, basil, oil, soy sauce, oyster sauce, fish sauce, brown sugar
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protein-french-toast-berries-greek-yogurt
Protein French Toast with Berries and Greek Yogurt
Thick wholemeal French toast soaked in egg and egg whites, fried until golden, then piled with Greek yogurt, strawberries, blueberries and toasted almonds. 34g of protein a plate, ready in 25 minutes.
Breakfast
25
473
Serves 2
vegetarian
15
47
34
wholemeal bread, eggs, egg whites, milk, cinnamon, vanilla, rapeseed oil, greek yogurt, strawberries, blueberries, almonds, honey
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tofu-pad-thai-vegetables
Tofu Pad Thai with Vegetables
A lighter homemade pad thai with crisp golden tofu, egg, beansprouts and carrot in a tangy tamarind and lime sauce, finished with peanuts and coriander. Vegetarian, 32g of protein a plate, and on the table in 35 minutes.
Dinner
35
620
Serves 2
vegetarian, gluten-free, low-lactose
26
60
32
tamari, tamarind, brown sugar, lime, rice noodles, tofu, oil, garlic, carrots, eggs, beansprouts, spring onions, peanuts, coriander
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prawn-vegetable-paella
Prawn (Shrimp) and Vegetable Paella
A one-pan Spanish paella with king prawns, red pepper, green beans and peas in smoky, saffron-scented rice. The secret is not stirring once the stock goes in, so the rice cooks evenly and crisps a little on the bottom.
Dinner
60
454
Serves 4
gluten-free, low-lactose
9
61
30
olive oil, onion, red pepper, garlic, tomatoes, smoked paprika, saffron, paella rice, stock, green beans, peas, prawns, lemon, parsley
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chicken-cacciatore-peppers-olives
Chicken Cacciatore with Peppers and Olives
Hunter-style Italian chicken: thighs browned and slowly simmered in a rich tomato sauce with peppers, mushrooms, garlic, herbs and olives. One pan, about 80 minutes, 36g of protein and only 12g of carbs a serving.
Dinner
80
315
Serves 4
gluten-free, low-lactose
12
12
36
chicken thighs, olive oil, onion, red peppers, mushrooms, garlic, oregano, rosemary, red wine vinegar, chicken stock, tomatoes, tomato puree, olives, parsley
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baked-fish-tacos-lime-slaw
Baked Fish Tacos with Lime Cabbage Slaw
Smoky spiced white fish baked in 12 minutes, tucked into warm corn tortillas with a crunchy lime and yogurt cabbage slaw and avocado. All the flavour of fried fish tacos with a fraction of the oil, and 29g of protein a serving.
Lunch
35
341
Serves 4 (2 tacos each)
gluten-free
12
26
29
white fish, smoked paprika, cumin, garlic powder, chilli powder, olive oil, red cabbage, carrots, greek yogurt, lime, coriander, corn tortillas, avocado
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greek-salad-chickpeas-feta
Greek Salad with Chickpeas and Feta
A classic Greek village salad of ripe tomatoes, cucumber, red onion, green pepper and olives, made into a proper lunch with chickpeas and feta. No lettuce, no cooking, 14g of fibre a bowl, and ready in 15 minutes.
Lunch
15
448
Serves 2
vegetarian, gluten-free
25
31
17
tomatoes, cucumber, red onion, green pepper, chickpeas, olives, feta, olive oil, red wine vinegar, oregano
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buckwheat-galettes-egg-spinach-mushrooms
Buckwheat Galettes with Egg, Spinach and Mushrooms
Thin, crisp-edged buckwheat galettes from Brittany, filled with an egg, garlicky mushrooms, spinach and a little cheese. The batter is just buckwheat flour, water and salt, so they are naturally gluten-free. Best for a slow weekend breakfast.
Breakfast
70
471
Serves 2 (2 galettes each)
vegetarian, gluten-free
24
34
27
buckwheat flour, eggs, mushrooms, garlic, spinach, emmental, olive oil
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crispy-baked-kale-chips
Crispy Baked Kale Chips
Light, crunchy kale chips (kale crisps) baked low and slow with olive oil, smoked paprika and nutritional yeast for a savoury, cheesy flavour. About 60 calories a bowl, vegan, and the cure for a crisps craving.
Snack
35
59
Serves 4
vegan, vegetarian, gluten-free
4
1
3
kale, olive oil, smoked paprika, garlic powder, nutritional yeast
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salmon-cakes-lemon-yogurt-dip
Salmon Cakes with Lemon Yogurt Dip and Green Salad
Golden salmon cakes made with tinned salmon, potato, spring onions and dill, baked rather than fried, with a lemon yogurt dip and a crisp green salad. An affordable way to eat oily fish, with 30g of protein a serving.
Dinner
85
344
Serves 4 (2 cakes each)
11
29
30
potatoes, tinned salmon, spring onions, dill, lemon, mustard, eggs, breadcrumbs, olive oil, greek yogurt, salad leaves, cucumber
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baked-ratatouille-chickpeas
Baked Ratatouille with Chickpeas
The classic Provençal vegetable stew, made the easy way: aubergine, courgette, peppers and red onion roasted until golden, then baked with tomatoes, garlic, herbs and chickpeas. Vegan, gluten-free and 12g of fibre a serving.
Dinner
65
265
Serves 4
vegan, vegetarian, gluten-free
13
23
9
aubergine, courgettes, peppers, red onion, olive oil, herbes de provence, garlic, tomatoes, tomato puree, chickpeas, basil
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sheet-pan-chicken-fajitas
Sheet Pan Chicken Fajitas with Peppers and Onions
Spiced chicken strips roasted on a tray with peppers and onions, then wrapped in warm wholemeal tortillas with avocado, lime and Greek yogurt. A homemade spice mix and 40 minutes are all it takes.
Dinner
40
583
Serves 4 (2 fajitas each)
24
40
47
chicken, peppers, red onion, olive oil, chilli powder, cumin, smoked paprika, garlic powder, oregano, lime, wholemeal tortillas, avocado, greek yogurt, coriander
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healthy-chicken-vegetable-soup
Healthy Chicken and Vegetable Soup
A clear, comforting chicken soup with tender shredded chicken thighs, carrots, celery, potato, peas and spinach. Everything cooks in one pot in just over an hour, and each bowl has 33g of protein.
Lunch
65
317
Serves 4
gluten-free, low-lactose
10
21
33
chicken thighs, olive oil, onion, carrots, celery, garlic, thyme, potato, chicken stock, peas, spinach, parsley, lemon
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banana-oat-breakfast-cookies
Banana Oat Breakfast Cookies with Walnuts and Raisins
Soft, chewy breakfast cookies made from ripe bananas, oats, peanut butter, walnuts and raisins, with no added sugar, flour or eggs. One bowl, 35 minutes, and they keep for days for grab-and-go mornings.
Breakfast
35
282
Makes 12 cookies (serves 6, 2 cookies each)
vegan, vegetarian
12
33
8
bananas, oats, peanut butter, flaxseed, cinnamon, walnuts, raisins
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egg-roll-in-a-bowl-pork-cabbage
Egg Roll in a Bowl (Spring Roll Bowl) with Pork and Cabbage
All the flavour of a spring roll filling (egg roll in the US), without the wrapper or the deep-fryer: pork mince stir-fried with cabbage, carrot, garlic and ginger. One pan, 30 minutes, and only 10g of carbs a bowl.
Dinner
30
310
Serves 4
gluten-free, low-lactose
16
10
28
pork mince, garlic, ginger, cabbage, carrots, spring onions, tamari, rice vinegar, sesame oil, sesame seeds
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cajun-prawn-quinoa-bowl-mango-salsa
Cajun Prawn (Shrimp) Quinoa Bowl with Mango Salsa
Smoky Cajun-spiced prawns over fluffy quinoa with a fresh mango and lime salsa, avocado and sweetcorn. The homemade spice mix keeps the salt down, and the prawns cook in about 3 minutes.
Lunch
45
436
Serves 4
gluten-free, low-lactose
14
44
30
quinoa, prawns, smoked paprika, garlic powder, oregano, cayenne, olive oil, mango, red onion, chilli, coriander, lime, avocado, sweetcorn, rocket
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chicken-teriyaki-power-bowl
Chicken Teriyaki Power Bowl with Brown Rice and Broccoli
Juicy chicken in a glossy homemade teriyaki sauce, served over brown rice with broccoli and carrots. Making the sauce yourself takes two minutes and uses reduced-salt tamari, so you control the salt and sugar.
Dinner
50
493
Serves 4
gluten-free, low-lactose
10
60
38
chicken, tamari, honey, rice vinegar, garlic, ginger, cornflour, brown rice, broccoli, carrots, spring onions, sesame seeds
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mocha-protein-smoothie-coffee-banana
Mocha Protein Smoothie with Coffee, Banana and Cocoa
Iced coffee and breakfast in one glass: cold coffee blended with frozen banana, cocoa, oats and Greek yogurt. It tastes like a mocha milkshake but has 23g of protein and no added sugar. Five minutes with cold coffee ready.
Snack
5
309
Serves 1
vegetarian
5
39
23
coffee, banana, greek yogurt, cocoa, oats, milk, cinnamon
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mixed-berry-protein-smoothie-bowl
Mixed Berry Protein Smoothie Bowl
A spoonably thick berry smoothie bowl made with frozen berries, banana and Greek yogurt, topped with raspberries, seeds and almonds. The trick is very little liquid: it should hold its toppings, not sink them.
Breakfast
10
413
Serves 1
vegetarian, gluten-free
14
39
25
mixed berries, banana, greek yogurt, milk, raspberries, pumpkin seeds, chia seeds, almonds
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green-protein-smoothie-spinach-pineapple
Green Protein Smoothie with Spinach, Pineapple and Greek Yogurt
A thick green smoothie with spinach, pineapple, banana, Greek yogurt and chia seeds. The fruit hides the spinach completely, and the yogurt gives it 25g of protein without any protein powder. Five minutes, one blender.
Breakfast
5
355
Serves 1
vegetarian, gluten-free
8
42
25
greek yogurt, spinach, pineapple, banana, chia seeds, milk
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besan-chilla-chickpea-flour-pancakes
Besan Chilla (Chickpea Flour Pancakes) with Spinach and Tomato
Savoury Indian pancakes made from chickpea flour, water and spices, with spinach, tomato and onion stirred through. Rest the batter for 10 minutes so the flour hydrates, or the pancakes tear when you flip them.
Breakfast
40
409
Serves 2 (2 pancakes each)
vegan, vegetarian, gluten-free
15
43
21
gram flour, cumin, turmeric, onion, tomatoes, spinach, chilli, coriander, soy yogurt
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roasted-red-pepper-tomato-soup
Roasted Red Pepper and Tomato Soup with Butter Beans
A smoky, silky soup made by roasting peppers, tomatoes, onion and garlic together, then blending them with butter beans. The beans make it creamy and filling without any cream, and add protein and fibre.
Lunch
60
272
Serves 4
vegetarian, gluten-free
9
30
14
red peppers, tomatoes, onion, garlic, olive oil, smoked paprika, butter beans, vegetable stock, basil, greek yogurt
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lemon-dill-fish-parcels
Lemon and Dill White Fish Parcels with New Potatoes and Green Beans
White fish baked in parcels with lemon, dill, courgette and capers, so it steams in its own juices and stays moist. Par-boil the potatoes and beans first; the fish only needs 12 to 15 minutes in the oven.
Dinner
45
311
Serves 4
gluten-free, low-lactose
8
26
30
cod, new potatoes, green beans, courgette, lemon, olive oil, dill, capers, garlic
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turkey-burgers-apple-slaw
Turkey Burgers with Crunchy Apple Slaw
Juicy turkey burgers bound with a little oats and egg, served in wholemeal buns with a crunchy apple and cabbage slaw. Chill the patties for 15 minutes before cooking so they hold together in the pan.
Dinner
45
454
Serves 4
15
39
36
turkey mince, oats, eggs, red onion, garlic, mustard, wholemeal bread, lettuce, tomatoes, cabbage, carrots, apple, greek yogurt, cider vinegar
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beef-bibimbap-bowl
Korean-Style Beef Bibimbap Bowl with Brown Rice
A colourful Korean rice bowl with garlicky beef, sesame vegetables, a fried egg and a spicy gochujang sauce. It looks like a lot of parts, but everything except the rice cooks in one pan, one after another.
Dinner
60
540
Serves 4
low-lactose
18
59
33
steak, tamari, garlic, honey, sesame oil, brown rice, spinach, carrots, courgette, mushrooms, eggs, gochujang, rice vinegar, sesame seeds, spring onions
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homemade-trail-mix
Homemade Trail Mix with Nuts, Seeds and Dark Chocolate
A no-cook trail mix of almonds, walnuts, cashews, pumpkin seeds, raisins and dark chocolate, with no added salt and very little sugar. Five minutes to mix (20 if you toast the nuts), and the 40g portion size is the part that matters.
Snack
5
230
Makes 10 portions of 40g
vegetarian, gluten-free
18
9
7
almonds, walnuts, cashews, pumpkin seeds, raisins, dark chocolate, cinnamon
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tzatziki-vegetable-sticks
Tzatziki with Vegetable Sticks
Thick, garlicky tzatziki with a plate of crunchy vegetables. The step that matters is squeezing the grated cucumber dry, or the dip turns watery within the hour. Fifteen minutes, no cooking.
Snack
15
176
Serves 4 as a snack
vegetarian, gluten-free
5
16
15
greek yogurt, cucumber, garlic, olive oil, lemon, dill, mint, carrots, red peppers, celery
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quinoa-porridge-pear-cinnamon
Quinoa Breakfast Porridge with Pear and Cinnamon
A warm, creamy porridge made with quinoa instead of oats, cooked in soy milk with pear and cinnamon. Rinse the quinoa first, or it tastes slightly soapy. Twenty-five minutes, naturally gluten-free.
Breakfast
25
472
Serves 2
vegan, vegetarian, gluten-free
18
56
17
quinoa, soy milk, pear, cinnamon, walnuts, maple syrup
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vietnamese-chicken-noodle-salad
Vietnamese-Style Chicken and Herb Noodle Salad
Juicy chicken, rice noodles, crunchy vegetables and a lot of fresh herbs, tossed in a sharp lime and fish sauce dressing. Make the dressing first so the garlic and chilli have time to flavour it.
Lunch
40
534
Serves 2
gluten-free, low-lactose
14
56
44
chicken breast, rice noodles, fish sauce, lime, honey, garlic, chilli, carrots, cucumber, lettuce, mint, coriander, peanuts
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harissa-chicken-cauliflower-chickpeas
Harissa Chicken Thighs with Roasted Cauliflower and Chickpeas
Spicy harissa chicken thighs roasted on one tray with cauliflower, chickpeas and red onion, finished with a cool lemon yogurt. Spread the tray out so the cauliflower roasts and browns rather than steams.
Dinner
50
427
Serves 4
gluten-free
17
22
43
chicken, harissa, garlic, olive oil, cauliflower, chickpeas, red onion, cumin, greek yogurt, lemon, parsley
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mushroom-white-bean-stroganoff
Mushroom and White Bean Stroganoff with Brown Rice
A creamy, smoky mushroom stroganoff made lighter with Greek yogurt instead of sour cream, with white beans for extra protein and fibre. Brown the mushrooms in batches: crowded, they steam and turn grey.
Dinner
55
459
Serves 4
vegetarian, gluten-free
12
65
19
brown basmati rice, mushrooms, olive oil, onion, garlic, smoked paprika, vegetable stock, cannellini beans, mustard, greek yogurt, spinach, parsley
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baked-apples-oats-walnuts
Baked Apples with Oats, Walnuts and Greek Yogurt
Whole apples baked until soft, stuffed with a crunchy oat, walnut and cinnamon filling and served with Greek yogurt. Score a line around the middle of each apple first so it does not burst in the oven.
Snack
55
252
Serves 4
vegetarian, gluten-free
8
31
11
apple, oats, walnuts, cinnamon, maple syrup, butter, greek yogurt
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peanut-butter-protein-bars
No-Bake Peanut Butter Protein Bars
Homemade protein bars are cheaper than shop-bought ones and you know exactly what is in them. The only trick is the texture: add the milk a spoonful at a time until the mixture just holds together when pressed. Too wet and they never set firm.
Snack
15
213
Makes 12 bars
vegetarian
12
14
12
peanut butter, oats, protein powder, honey, milk, dark chocolate
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This is some text inside of a div block.
lentil-shepherds-pie-sweet-potato
Lentil Shepherd's Pie with Sweet Potato Mash (Vegan)
The secret to a vegan shepherd's pie with real depth is the mushrooms. Cook them hard until they are brown and the pan is almost dry before anything else goes in. That, plus a splash of tamari, gives the savoury depth meat would normally bring.
Dinner
105
514
Serves 4
vegan, vegetarian, gluten-free
7
83
21
green lentils, sweet potato, mushrooms, carrots, celery, onion, garlic, peas, tomatoes, tomato puree, vegetable stock, tamari, thyme, soya milk, olive oil
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baked-cod-tomatoes-olives-butter-beans
Baked Cod with Tomatoes, Olives and Butter Beans
Cod is mild and flaky, so it needs a sauce with some punch. Here the fillets steam gently on top of tomatoes, butter beans, olives and capers, all in one pan. Do not overcook it: take it out the moment the fish turns opaque and flakes.
Dinner
40
319
Serves 4
gluten-free
7
23
35
cod, butter beans, tomatoes, olives, capers, red pepper, onion, garlic, spinach, lemon, parsley, smoked paprika, olive oil
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steak-sweet-potato-wedges-chimichurri
Steak with Sweet Potato Wedges and Chimichurri
Chimichurri is the Argentinian answer to steak sauce: raw parsley, garlic, oregano, vinegar and oil, chopped by hand. Make it first so the flavours can settle, and take the steak out of the fridge at the same time so it cooks evenly.
Dinner
45
706
Serves 2
gluten-free
27
61
49
beef steak, sirloin, sweet potato, broccoli, parsley, oregano, garlic, red wine vinegar, chilli, olive oil, smoked paprika
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tuna-nicoise-salad
Tuna Niçoise Salad with Eggs and Green Beans
Lunch
30
tuna, eggs, new potatoes, green beans, cherry tomatoes, olives, anchovies, lettuce, olive oil, red wine vinegar, mustard, garlic, parsley
551
46
32
25
gluten-free
Serves 2
protein-porridge-raspberries-almonds
High-Protein Porridge with Raspberries and Almonds
Breakfast
10
oats, milk, protein powder, raspberries, almonds, honey, cinnamon
530
36
51
18
vegetarian
Serves 1
blueberry-oat-protein-muffins
Blueberry Oat Protein Muffins
Snack
35
oats, blueberries, protein powder, eggs, greek yogurt, banana, maple syrup, olive oil, cinnamon, lemon
146
9
15
5
vegetarian
Makes 12 muffins
sweet-potato-black-bean-tacos
Sweet Potato and Black Bean Tacos (Vegan)
Dinner
40
sweet potato, black beans, corn tortillas, red cabbage, red onion, avocado, lime, coriander, smoked paprika, cumin, olive oil, chilli
675
20
95
19
vegan, vegetarian, gluten-free
Serves 2
turkey-quinoa-stuffed-peppers
Turkey and Quinoa Stuffed Peppers
Dinner
60
turkey mince, quinoa, red peppers, onion, garlic, tomatoes, tomato puree, spinach, mozzarella, smoked paprika, cumin, oregano, parsley, olive oil
445
40
34
15
gluten-free
Serves 4
healthy-chicken-tikka-masala
Healthy Chicken Tikka Masala with Brown Basmati Rice
Dinner
90
chicken breast, greek yogurt, onion, red pepper, tomatoes, tomato puree, garlic, ginger, garam masala, turmeric, cumin, spinach, brown basmati rice, coriander, lemon
591
51
74
8
gluten-free
Serves 4
healthy-chicken-caesar-salad
Healthy Chicken Caesar Salad with Greek Yogurt Dressing
Lunch
30
chicken breast, romaine lettuce, greek yogurt, parmesan, anchovies, lemon, mustard, garlic, wholemeal bread, olive oil
435
52
17
16
Serves 2
cottage-cheese-scrambled-eggs-rye
Cottage Cheese Scrambled Eggs on Rye with Cherry Tomatoes
Breakfast
15
eggs, cottage cheese, rye bread, cherry tomatoes, spinach, chives, pumpkin seeds, olive oil
448
31
34
20
vegetarian
Serves 2
healthy-banana-bread
Healthy Banana Bread (Low Added Sugar, High Protein)
Snack
70
banana, eggs, greek yogurt, wholemeal flour, almonds, protein powder, maple syrup, olive oil, walnuts, cinnamon
219
11
24
9
vegetarian
Makes 10 slices
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crispy-sesame-tofu-broccoli
Crispy Sesame Tofu with Broccoli and Brown Rice (Vegan)
Dinner
45
tofu, broccoli, brown rice, tamari, maple syrup, rice vinegar, garlic, ginger, sesame seeds, sesame oil, spring onions, chilli flakes
677
42
62
27
vegan, vegetarian, gluten-free
Serves 2
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sea-bass-salsa-verde-new-potatoes
Sea Bass with Salsa Verde and Crushed New Potatoes
Dinner
35
sea bass, new potatoes, green beans, parsley, basil, mint, capers, anchovies, olive oil, lemon, mustard, garlic
497
29
36
25
gluten-free
Serves 2
beef-lentil-bolognese
Beef and Lentil Bolognese with Wholewheat Spaghetti
Dinner
60
beef mince, lentils, onion, carrots, celery, garlic, tomatoes, tomato puree, stock, wholewheat pasta, parmesan, olive oil, oregano, basil
608
43
73
13
Serves 4
halloumi-lentil-roasted-vegetable-salad
Halloumi, Lentil and Roasted Vegetable Salad
Lunch
45
halloumi, lentils, courgette, red pepper, aubergine, red onion, tomatoes, rocket, olive oil, lemon, mustard, honey, mint, cumin
521
29
37
25
vegetarian, gluten-free
Serves 4
huevos-rancheros-black-beans
Huevos Rancheros with Black Beans and Avocado
Breakfast
30
eggs, black beans, corn tortillas, tomatoes, onion, red pepper, garlic, cumin, smoked paprika, avocado, feta, lime, coriander, olive oil
626
34
51
27
vegetarian, gluten-free
Serves 2
banana-oat-peanut-butter-smoothie
Banana, Oat and Peanut Butter Recovery Smoothie
Snack
5
banana, oats, peanut butter, milk, greek yogurt, cinnamon
474
27
57
14
vegetarian
Serves 1
baked-falafel-bowl-tabbouleh
Baked Falafel Bowl with Tabbouleh and Tahini (Vegan)
Lunch
50
chickpeas, gram flour, quinoa, tahini, parsley, mint, tomatoes, cucumber, onion, garlic, lemon, cumin, olive oil, pumpkin seeds
662
28
65
29
vegan, vegetarian, gluten-free
Serves 2 (makes 12 falafel)
salmon-poke-bowl-edamame
Salmon Poke Bowl with Edamame and Brown Rice
Dinner
40
salmon, brown rice, edamame, avocado, carrots, cucumber, tamari, rice vinegar, honey, sesame oil, sesame seeds, ginger, spring onions
679
38
59
31
gluten-free
Serves 2
turkey-meatballs-courgetti
Turkey Meatballs with Courgetti and Tomato Sauce
Dinner
40
turkey, eggs, almonds, parmesan, garlic, onion, olive oil, tomatoes, courgette, basil, oregano, chilli flakes
391
38
15
19
gluten-free
Serves 4 (makes 20 meatballs)
chicken-shawarma-meal-prep-bowls
Chicken Shawarma Meal Prep Bowls with Quinoa and Hummus
Lunch
65
chicken, quinoa, hummus, greek yogurt, cucumber, tomatoes, red onion, red cabbage, parsley, garlic, lemon, cumin, smoked paprika, cinnamon, olive oil
548
45
39
22
gluten-free
Serves 4
smoked-salmon-egg-avocado-wrap
Smoked Salmon, Egg and Avocado Breakfast Wrap
Breakfast
15
smoked salmon, salmon, eggs, avocado, spinach, wholemeal wraps, greek yogurt, lemon, dill, chives, olive oil
509
37
31
26
Serves 2
chocolate-avocado-mousse
Chocolate Avocado Mousse (Dairy-Free)
Snack
40
avocado, cocoa, banana, maple syrup, soy milk, raspberries
241
4
19
17
vegan, vegetarian, gluten-free
Serves 4, plus 30 minutes chilling
pork-tenderloin-apples-red-cabbage
Pork Tenderloin with Apples and Red Cabbage
Dinner
50
pork, apple, red cabbage, onion, cider vinegar, honey, wholegrain mustard, thyme, potatoes, olive oil
362
27
41
8
gluten-free
Serves 4
courgette-feta-fritters
Courgette and Feta Fritters
Lunch
35
courgette, feta, eggs, wholemeal flour, spring onions, dill, mint, olive oil, greek yogurt, lemon, garlic
471
30
24
27
vegetarian
Serves 2 (makes 8 fritters)
chicken-satay-peanut-sauce
Chicken Satay Skewers with Peanut Sauce and Cucumber Salad
Dinner
45
chicken, peanut butter, coconut milk, tamari, garlic, ginger, turmeric, lime, honey, cucumber, red onion, rice vinegar, brown rice, coriander
586
40
51
24
gluten-free
Serves 4
minestrone-soup-cannellini-beans
Minestrone Soup with Cannellini Beans
Lunch
45
cannellini beans, onion, carrots, celery, garlic, courgette, tomatoes, tomato puree, wholewheat pasta, kale, vegetarian hard cheese, olive oil, stock
265
13
32
7
vegetarian
Serves 4
baked-oats-apple-cinnamon
Baked Oats with Apple and Cinnamon
Breakfast
40
oats, apple, eggs, milk, walnuts, cinnamon, maple syrup, greek yogurt
439
20
51
16
vegetarian
Serves 2
greek-yogurt-bark-berries-pistachios
Greek Yogurt Bark with Berries and Pistachios
Snack
10
greek yogurt, honey, blueberries, pistachios, dark chocolate
138
10
10
6
vegetarian, gluten-free
Makes 12 pieces (6 servings of 2), plus 3 hours freezing
sweet-potato-hash-eggs-kale
Sweet Potato Hash with Eggs and Kale
Breakfast
35
sweet potato, eggs, kale, onion, red pepper, garlic, smoked paprika, cumin, olive oil
513
21
53
23
vegetarian, gluten-free
Serves 2
lentil-mushroom-burgers
Lentil and Mushroom Burgers (Vegan)
Lunch
60
lentils, mushrooms, onion, garlic, oats, walnuts, flaxseed, tomato puree, tamari, smoked paprika, olive oil, avocado, rocket, tomatoes
536
19
51
26
vegan, vegetarian
Makes 4 burgers
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trout-almonds-green-beans
Pan-Fried Trout with Almonds and Green Beans
Dinner
30
trout, almonds, green beans, potatoes, butter, olive oil, lemon, parsley
502
36
28
26
gluten-free
Serves 2
lamb-kofta-tzatziki-bulgur
Lamb Kofta with Tzatziki and Bulgur Salad
Dinner
45
lamb mince, onion, garlic, parsley, mint, cumin, greek yogurt, cucumber, lemon, bulgur wheat, tomatoes, spring onions, olive oil
480
32
32
23
Serves 4 (2 kofta each)
baked-oysters-garlic-spinach
Baked Oysters with Garlic, Spinach and Parmesan
Dinner
30
oysters, spinach, garlic, shallots, parmesan, lemon, olive oil, chilli flakes
261
17
15
14
Serves 2 (6 oysters each) as a starter or light meal
kale-walnut-pesto-pasta
Wholewheat Pasta with Kale and Walnut Pesto
Dinner
20
wholewheat pasta, kale, walnuts, garlic, vegetarian hard cheese, lemon, olive oil, tomatoes, chilli flakes
564
19
57
26
vegetarian
Serves 2
miso-cod-pak-choi
Miso Cod with Pak Choi and Brown Rice
Dinner
20
cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice
432
34
49
10
gluten-free, low-lactose
Serves 2
mushroom-barley-risotto
Mushroom and Pearl Barley Risotto with Spinach
Dinner
60
pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, vegetarian hard cheese, lemon, olive oil
418
13
58
13
vegetarian
Serves 4
butternut-squash-soup-ginger
Butternut Squash and Ginger Soup with White Beans
Lunch
50
butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon
289
11
36
9
vegan, vegetarian, gluten-free
Serves 4
seed-crackers-gluten-free
Seed Crackers (Gluten-Free, Vegan)
Snack
75
pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary
199
7
4
16
vegan, vegetarian, gluten-free
Makes about 30 (10 servings of 3)
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low-sugar-granola-nuts-seeds
Low-Sugar Granola with Nuts and Seeds
Breakfast
40
oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon
215
6
16
14
vegetarian
Makes 16 servings (about 45g each)
chilli-garlic-edamame
Chilli Garlic Edamame
Snack
10
edamame, garlic, chilli flakes, sesame oil, tamari, lime
152
13
5
8
vegan, vegetarian, gluten-free
Serves 2
moroccan-chickpea-lentil-stew
Moroccan Chickpea and Lentil Stew with Spinach
Lunch
45
chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander
389
18
46
12
vegan, vegetarian, gluten-free
Serves 4
chicken-burrito-bowl
Chicken Burrito Bowl with Black Beans and Avocado
Lunch
40
chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil
575
44
62
14
gluten-free
Serves 4
smoked-mackerel-kedgeree
Smoked Mackerel Kedgeree with Eggs and Spinach
Dinner
35
mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil
601
27
59
27
gluten-free
Serves 4
chicken-broccoli-stir-fry
15-Minute Chicken and Broccoli Stir-Fry with Ginger
Dinner
15
chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds
636
51
60
20
low-lactose
Serves 2
protein-pancakes-cottage-cheese
Cottage Cheese Protein Pancakes with Banana
Breakfast
20
oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon
502
34
53
16
vegetarian
Serves 2
thai-green-prawn-curry
Thai Green Prawn Curry with Broccoli
Dinner
30
prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice
550
30
60
21
gluten-free, low-lactose
Serves 2
salmon-traybake-potatoes-broccoli
Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt
Dinner
30
salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt
545
35
38
27
gluten-free
Serves 2
greek-lemon-chicken-traybake
Greek Lemon Chicken Traybake with Potatoes and Olives
Dinner
60
chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill
622
49
47
27
gluten-free
Serves 4
tuna-white-bean-salad
Tuna, White Bean and Red Onion Salad
Lunch
10
tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil
400
38
24
16
gluten-free, low-lactose
Serves 2
spinach-feta-egg-muffins
Spinach, Feta and Red Pepper Egg Muffins
Breakfast
30
eggs, spinach, feta, red pepper, spring onions, milk, chilli flakes, olive oil
312
24
6
21
vegetarian, gluten-free
Makes 12 (serves 4)
chia-pudding-mango-lime
Chia Pudding with Mango, Lime and Pumpkin Seeds
Breakfast
5
chia seeds, soy milk, mango, lime, pumpkin seeds
358
15
26
18
vegan, vegetarian, gluten-free
Serves 2
beetroot-walnut-hummus
Beetroot and Walnut Hummus
Snack
13
beetroot, chickpeas, walnuts, tahini, lemon, garlic, cumin, olive oil, carrots, cucumber, red pepper
323
10
26
20
vegan, vegetarian, gluten-free
Serves 4, with vegetable sticks
turkish-eggs-garlic-yogurt
Turkish Eggs with Garlic Yogurt and Chilli Butter
Breakfast
15
eggs, greek yogurt, garlic, butter, chilli flakes, dill, parsley, sourdough, olive oil
472
28
28
28
vegetarian
Serves 2
smoky-roasted-chickpeas
Smoky Roasted Chickpeas
Snack
35
chickpeas, olive oil, smoked paprika, cumin
175
9
18
6
vegan, vegetarian, gluten-free
Serves 4
chicken-ginger-congee
Chicken and Ginger Congee
Dinner
40
chicken, brown rice, ginger, garlic, spring onions, stock, sesame oil, tamari
420
36
37
13
gluten-free
Serves 2
red-lentil-dal-spinach
Red Lentil Dal with Spinach and Ginger
Dinner
40
lentils, spinach, onion, garlic, ginger, tomatoes, turmeric, cumin, coconut milk, brown rice
570
24
89
12
vegan, vegetarian, gluten-free
Serves 4
steak-rocket-parmesan-salad
Steak, Rocket and Parmesan Salad
Lunch
15
steak, rocket, parmesan, tomatoes, olive oil, lemon
480
39
6
33
gluten-free
Serves 2
quinoa-edamame-pumpkin-salad
Quinoa, Edamame and Pumpkin Seed Salad
Lunch
20
quinoa, edamame, pumpkin seeds, cucumber, lemon, olive oil, spring onions, parsley
560
23
47
31
vegan, vegetarian, gluten-free
Serves 2
tofu-scramble-turmeric-spinach
Tofu Scramble with Turmeric, Spinach and Tomatoes
Breakfast
12
tofu, spinach, tomatoes, turmeric, onion, garlic, olive oil, sourdough, nutritional yeast
490
36
37
22
vegan, vegetarian
Serves 2
date-cacao-protein-balls
Date and Cacao Protein Balls
Snack
45
dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon
320
19
31
15
vegetarian, gluten-free
Makes 15 · 3 per serving
mussels-tomato-garlic-broth
Mussels in Tomato and Garlic Broth
Dinner
26
mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon
490
32
39
20
Serves 2
cottage-cheese-pomegranate-walnuts
Cottage Cheese with Pomegranate, Walnuts and Honey
Snack
4
cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt
370
26
26
18
vegetarian, gluten-free
Serves 1
chicken-butter-bean-kale-pot
Chicken, Butter Bean and Kale One-Pot
Dinner
45
chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes
455
46
33
16
gluten-free
Serves 2
mackerel-egg-watercress-toast
Smoked Mackerel, Poached Egg and Watercress on Sourdough
Breakfast
12
mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes
520
26
32
31
Serves 1
turmeric-tempeh-cauliflower-bowl
Turmeric Tempeh and Cauliflower Bowl with Tahini
Lunch
40
tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic
575
31
36
34
vegan, vegetarian, gluten-free
Serves 2
miso-tofu-edamame-noodle-soup
Miso, Tofu and Edamame Soup with Buckwheat Noodles
Lunch
15
miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach
485
29
55
16
vegan, vegetarian
Serves 2
kiwi-kefir-night-bowl
Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds
Snack
5
kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts
315
13
36
13
vegetarian, gluten-free, low-lactose
Serves 1
turkey-sweet-potato-cherry
Turkey, Sweet Potato and Tart Cherry Traybake
Dinner
45
turkey, sweet potato, cherries, olive oil, garlic, onion, rosemary, spinach
550
50
51
17
gluten-free
Serves 2
sardine-white-bean-smash
Sardine and White Bean Smash on Sourdough
Dinner
10
sardines, white beans, garlic, lemon, olive oil, sourdough, parsley, tomatoes, onion, chilli flakes
540
29
49
23
Serves 2
garlic-prawn-spinach-stirfry
Garlic Prawn and Spinach Stir-Fry
Dinner
35
prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions
390
29
46
9
gluten-free
Serves 2
chickpea-egg-avocado-bowl
Chickpea, Egg and Avocado Lunch Bowl
Lunch
10
chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin
590
26
27
41
vegetarian, gluten-free
Serves 1
spinach-feta-pumpkin-omelette
Spinach, Feta and Pumpkin Seed Omelette
Breakfast
8
eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes
510
27
8
40
vegetarian, gluten-free
Serves 1
pumpkin-seed-oat-bites
Pumpkin Seed and Oat Bites
Snack
55
oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon
145
5
14
8
vegetarian, gluten-free
Makes 12
kimchi-fried-rice-eggs
Kimchi Fried Rice with Eggs
Lunch
15
brown rice, kimchi, eggs, spinach, garlic, spring onions, sesame oil, olive oil, sesame seeds, tamari, gochujang, rice vinegar
465
22
42
23
gluten-free
Serves 2
kefir-berry-brazil-smoothie
Kefir Smoothie with Berries and Brazil Nuts
Breakfast
4
kefir, greek yogurt, blueberries, brazil nuts, flaxseed, chia seeds, cinnamon, lemon, banana
355
22
29
18
vegetarian, gluten-free
Serves 1
beef-black-bean-chilli
Beef and Black Bean Chilli
Dinner
55
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
450
31
23
26
gluten-free
Serves 4
chicken-liver-pate
Chicken Liver Pate with Shallots
Snack
25
chicken livers, shallots, garlic, ghee, butter, thyme, brandy, cornichons
175
7
2
15
gluten-free
Serves 6
buckwheat-beetroot-bowl
Buckwheat Bowl with Roast Beetroot
Dinner
40
buckwheat, beetroot, pumpkin seeds, feta, goat's cheese, watercress, rocket, lemon, olive oil, wholegrain mustard
480
16
58
20
vegetarian, gluten-free
Serves 2
yogurt-cherries-walnuts
Greek Yogurt with Cherries and Walnuts
Snack
4
greek yogurt, cherries, walnuts, honey, cinnamon
295
18
22
14
vegetarian, gluten-free
Serves 1
mackerel-avocado-bowl
Mackerel and Avocado Bowl
Lunch
10
mackerel, sardines, avocado, rocket, watercress, lemon, olive oil, capers
610
22
4
54
gluten-free, low-lactose
Serves 1
salmon-broccoli-sprouts
Roast Salmon with Broccoli and Raw Sprouts
Dinner
32
salmon, broccoli, broccoli sprouts, watercress, onion, lemon, olive oil
460
31
11
31
gluten-free
Serves 2
lentil-soup-turmeric-lemon
Lentil Soup with Turmeric and Lemon
Lunch
45
lentils, tomatoes, onion, carrots, celery, garlic, greek yogurt, lemon, olive oil, turmeric, cumin, stock, parsley
310
18
42
8
vegetarian, gluten-free
Serves 4
overnight-oats-flaxseed
Overnight Oats with Ground Flaxseed
Breakfast
5
oats, flaxseed, greek yogurt, kefir, milk, blueberries, cherries, walnuts, honey
420
21
46
16
vegetarian
Serves 1
shakshuka-with-spinach
Shakshuka with Spinach
Breakfast
35
eggs, tomatoes, spinach, onion, red pepper, garlic, feta, olive oil, cumin, smoked paprika, parsley
407
25
19
24
vegetarian, gluten-free
Serves 2
No items found.