Recipes for hormone health

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

chicken thighs, new potatoes, olive oil, garlic, lemon, thyme, salad leaves, cherry tomatoes, parsley

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

olive oil, onion, garlic, courgettes, cannellini beans, peas, vegetable stock, lemon juice, parsley

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

pumpkin seeds, sunflower seeds, olive oil, smoked paprika, garlic powder

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

buckwheat flour, baking powder, flaxseed, hemp seeds, banana, coconut drink, cinnamon, rapeseed oil, coconut yogurt, blueberries, cacao nibs

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

olive oil, onion, garlic, mushrooms, quinoa, vegetable stock, broccoli, soft cheese, vegetarian hard cheese, thyme, lemon juice, watercress, cherry tomatoes

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

rice vermicelli, edamame, carrots, cucumber, red pepper, coriander, mint, peanut butter, lime, tamari, maple syrup, garlic, ginger

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

green apples, lemon juice, sunflower seed butter, cinnamon

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

rapeseed oil, garlic, carrot, spring onions, basmati rice, cauliflower rice, peas, eggs, tamari

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

gnocchi (some brands contain egg), olive oil, garlic, butter beans, cherry tomatoes, spinach, lemon juice, vegetarian hard cheese, basil

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

salmon, olive oil, garlic, lemon, asparagus, basmati rice, oregano, black pepper

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

butternut squash, olive oil, smoked paprika, puy lentils, cherry tomatoes, red onion, spinach, pumpkin seeds, chia seeds, red wine vinegar

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

sourdough bread, butter beans, avocado, lemon juice, olive oil, cherry tomatoes, chives, chilli flakes

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

cannellini beans, olive oil, lemon juice, garlic, cumin, carrots, cucumber, pepper

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

peppers, brown rice, green lentils, olive oil, onion, garlic, cumin, smoked paprika, oregano, passata, sunflower seeds, pumpkin seeds, parsley

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

olive oil, onion, garlic, ginger, cumin, coriander, paprika, cinnamon, turmeric, carrots, chopped tomatoes, chickpeas, vegetable stock, spinach, lemon juice, millet

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

raspberries, banana, coconut yogurt, coconut drink, strawberries, blueberries, kiwi, buckwheat, hemp seeds, pumpkin seeds, coconut flakes

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

chicken thighs, olive oil, smoked paprika, cumin, garlic, lemon juice, peas, mint, beetroot, red wine vinegar, watercress

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

chickpeas, cauliflower, red pepper, red onion, spinach, olive oil, cumin, smoked paprika, lemon juice, parsley

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

gluten-free flour, olive oil, chickpea flour, nutritional yeast, turmeric, onion, courgette, olives, tomatoes, basil

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

green lentils, mushrooms, onion, garlic, chickpea flour, nutritional yeast, oregano, olive oil, passata, basil, wholewheat spaghetti, courgette

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

rapeseed oil, onion, garlic, ginger, curry powder, turmeric, coconut milk, butternut squash, chickpeas, spinach, lime juice, chives, basmati rice, cauliflower

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

quinoa, peppers, courgette, beetroot, olive oil, chickpeas, cherry tomatoes, pomegranate, parsley, mint, pumpkin seeds, lemon juice, garlic

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

beetroot, olive oil, puy lentils, radishes, salad leaves, rocket, red wine vinegar, dijon mustard, maple syrup

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

buckwheat, coconut drink, maple syrup, cinnamon, chia seeds, mixed berries, persimmon, pumpkin seeds, hemp seeds

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

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

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

paneer, spinach, rapeseed oil, onion, garlic, ginger, green chilli, tomatoes, cumin, garam masala, turmeric, greek yogurt, lemon juice, wholemeal flour

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

olive oil, onion, celery, carrots, garlic, rosemary, borlotti beans, potatoes, vegetable stock, cavolo nero, lemon juice, chilli flakes

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

cauliflower, red pepper, courgette, red onion, olive oil, smoked paprika, cumin, black beans, olives, lime, coriander, soya yogurt, garlic

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

sweet piquante peppers, green lentils, walnuts, olive oil, lemon juice, garlic, smoked paprika, parsley

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

tempeh, brown rice, cauliflower, mushrooms, baby corn, spring onions, garlic, ginger, tamari, maple syrup, rapeseed oil, sesame oil, sesame seeds

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

frozen cherries, tart cherry concentrate, greek yogurt, banana, semi-skimmed milk

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

salmon, jasmine rice, spring onions, rapeseed oil, sesame seeds, tamari, honey, ginger, garlic, cornflour

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

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

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

waxy potatoes, onion, red pepper, olive oil, eggs, spring onions, tomatoes

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

firm tofu, chickpea flour, nutritional yeast, baking powder, turmeric, soya milk, olive oil, garlic, spinach, spring onions, red pepper

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

sourdough, avocado, peas, lemon juice, olive oil, onion, carrots, pepper, sweetcorn, rosemary, chilli flakes

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

oatmeal, bicarbonate of soda, salt, olive oil, almond butter

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

risotto rice, olive oil, onion, garlic, vegetable stock, asparagus, courgette, lemon, vegetarian hard cheese, pea shoots

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

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

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

cannelloni, spinach, ricotta, vegetarian hard cheese, lemon zest, nutmeg, olive oil, onion, garlic, passata, basil

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

chestnut mushrooms, olive oil, garlic, thyme, spinach, oat cream, lemon juice, sourdough, avocado

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

banana, rolled oats, plain flour, baking powder, soya milk, vanilla, cinnamon, rapeseed oil, raspberries, blueberries, maple syrup

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

avocados, tomatoes, red onion, green chilli, coriander, lime, wholemeal pitta, olive oil

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

chicken breast, olive oil, lemon, garlic, oregano, red cabbage, red onion, tomatoes, carrots, lettuce, parsley

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

tagliatelle, king prawns, olive oil, garlic, chilli flakes, half-fat creme fraiche, lemon, parmesan, parsley

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

chicken breast, olive oil, courgette, spinach, cherry tomatoes, black olives, feta, flaked almonds, oregano, lemon, dijon mustard, honey

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

wholemeal tortillas, black beans, sweetcorn, red onion, red pepper, cumin, smoked paprika, chilli powder, reduced-fat cheddar, tomatoes, lime, coriander, greek yogurt, olive oil

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

eggs, rye bread, light soft cheese, olive oil, pea shoots, black pepper, chilli flakes

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

sourdough, garlic, ricotta, lemon, cherry tomatoes, olive oil, basil

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

aubergines, olive oil, onion, garlic, cumin, smoked paprika, cinnamon, green lentils, chopped tomatoes, tomato puree, tomatoes, feta, parsley

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

brown rice, beef steak, cornflour, oil, broccoli, garlic, ginger, sesame seeds, soy sauce, oyster sauce, brown sugar, sesame oil

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

tuna steaks, sesame seeds, rapeseed oil, eggs, lettuce, cherry tomatoes, cucumber, pepper, tamari, sesame oil, lemon, honey, ginger

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

chicken mince, rapeseed oil, garlic, ginger, carrots, water chestnuts, spring onions, lettuce, peanuts, chives, soy sauce, hoisin, sesame oil

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

eggs, olive oil, red onion, red pepper, spinach, sun-dried tomatoes, feta, parsley

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

cherry tomatoes, mozzarella, basil, pine nuts, olive oil, lemon juice, garlic

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

chicken thighs, olive oil, onion, garlic, mushrooms, red pepper, yellow pepper, green pepper, tomatoes, tomato puree, paprika, thyme, pul biber, chicken stock, parsley

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

brown basmati rice, oil, cumin, onion, garlic, ginger, green chilli, coriander, turmeric, chilli powder, tomato puree, chopped tomatoes, chickpeas, garam masala, lemon juice

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

rice paper, rice noodles, prawns, carrots, red pepper, cucumber, avocado, lettuce, mint, coriander, hoisin, peanut butter, lime

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

chicken breast, olive oil, smoked paprika, garlic powder, salad leaves, cherry tomatoes, cucumber, apple, avocado, sugar snap peas, greek yogurt, dijon mustard, lemon, honey

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

sourdough, avocado, lemon juice, eggs, walnuts, parsley, chilli flakes

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

eggs, greek yogurt, dijon mustard, lemon juice, smoked paprika, dill, spring onion

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

brown rice, pork loin, cornflour, oil, onion, cabbage, rice vinegar, sesame seeds, spring onion, ginger, garlic, soy sauce, mirin

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

jasmine rice, chicken thighs, oil, onion, massaman curry paste, coconut milk, chicken stock, potatoes, carrots, fish sauce, tamarind, brown sugar, peanuts, lime, coriander

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

pork tenderloin, oil, eggs, ramen noodles, pak choi, bamboo shoots, spring onions, chicken stock, miso, soy sauce, sriracha, garlic, ginger, sesame oil

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

brown rice, chicken thighs, green beans, garlic, shallot, chillies, basil, oil, soy sauce, oyster sauce, fish sauce, brown sugar

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

wholemeal bread, eggs, egg whites, milk, cinnamon, vanilla, rapeseed oil, greek yogurt, strawberries, blueberries, almonds, honey

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

tamari, tamarind, brown sugar, lime, rice noodles, tofu, oil, garlic, carrots, eggs, beansprouts, spring onions, peanuts, coriander

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

olive oil, onion, red pepper, garlic, tomatoes, smoked paprika, saffron, paella rice, stock, green beans, peas, prawns, lemon, parsley

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

chicken thighs, olive oil, onion, red peppers, mushrooms, garlic, oregano, rosemary, red wine vinegar, chicken stock, tomatoes, tomato puree, olives, parsley

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

white fish, smoked paprika, cumin, garlic powder, chilli powder, olive oil, red cabbage, carrots, greek yogurt, lime, coriander, corn tortillas, avocado

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

tomatoes, cucumber, red onion, green pepper, chickpeas, olives, feta, olive oil, red wine vinegar, oregano

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

buckwheat flour, eggs, mushrooms, garlic, spinach, emmental, olive oil

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

kale, olive oil, smoked paprika, garlic powder, nutritional yeast

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

potatoes, tinned salmon, spring onions, dill, lemon, mustard, eggs, breadcrumbs, olive oil, greek yogurt, salad leaves, cucumber

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

aubergine, courgettes, peppers, red onion, olive oil, herbes de provence, garlic, tomatoes, tomato puree, chickpeas, basil

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

chicken, peppers, red onion, olive oil, chilli powder, cumin, smoked paprika, garlic powder, oregano, lime, wholemeal tortillas, avocado, greek yogurt, coriander

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

chicken thighs, olive oil, onion, carrots, celery, garlic, thyme, potato, chicken stock, peas, spinach, parsley, lemon

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

bananas, oats, peanut butter, flaxseed, cinnamon, walnuts, raisins

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

pork mince, garlic, ginger, cabbage, carrots, spring onions, tamari, rice vinegar, sesame oil, sesame seeds

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

quinoa, prawns, smoked paprika, garlic powder, oregano, cayenne, olive oil, mango, red onion, chilli, coriander, lime, avocado, sweetcorn, rocket

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

chicken, tamari, honey, rice vinegar, garlic, ginger, cornflour, brown rice, broccoli, carrots, spring onions, sesame seeds

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

coffee, banana, greek yogurt, cocoa, oats, milk, cinnamon

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

mixed berries, banana, greek yogurt, milk, raspberries, pumpkin seeds, chia seeds, almonds

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

greek yogurt, spinach, pineapple, banana, chia seeds, milk

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

gram flour, cumin, turmeric, onion, tomatoes, spinach, chilli, coriander, soy yogurt

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

red peppers, tomatoes, onion, garlic, olive oil, smoked paprika, butter beans, vegetable stock, basil, greek yogurt

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

cod, new potatoes, green beans, courgette, lemon, olive oil, dill, capers, garlic

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

turkey mince, oats, eggs, red onion, garlic, mustard, wholemeal bread, lettuce, tomatoes, cabbage, carrots, apple, greek yogurt, cider vinegar

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

steak, tamari, garlic, honey, sesame oil, brown rice, spinach, carrots, courgette, mushrooms, eggs, gochujang, rice vinegar, sesame seeds, spring onions

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

almonds, walnuts, cashews, pumpkin seeds, raisins, dark chocolate, cinnamon

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

greek yogurt, cucumber, garlic, olive oil, lemon, dill, mint, carrots, red peppers, celery

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

quinoa, soy milk, pear, cinnamon, walnuts, maple syrup

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

chicken breast, rice noodles, fish sauce, lime, honey, garlic, chilli, carrots, cucumber, lettuce, mint, coriander, peanuts

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

chicken, harissa, garlic, olive oil, cauliflower, chickpeas, red onion, cumin, greek yogurt, lemon, parsley

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

brown basmati rice, mushrooms, olive oil, onion, garlic, smoked paprika, vegetable stock, cannellini beans, mustard, greek yogurt, spinach, parsley

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

apple, oats, walnuts, cinnamon, maple syrup, butter, greek yogurt

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

peanut butter, oats, protein powder, honey, milk, dark chocolate

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

green lentils, sweet potato, mushrooms, carrots, celery, onion, garlic, peas, tomatoes, tomato puree, vegetable stock, tamari, thyme, soya milk, olive oil

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

cod, butter beans, tomatoes, olives, capers, red pepper, onion, garlic, spinach, lemon, parsley, smoked paprika, olive oil

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

beef steak, sirloin, sweet potato, broccoli, parsley, oregano, garlic, red wine vinegar, chilli, olive oil, smoked paprika

tuna-nicoise-salad

Tuna Niçoise Salad with Eggs and Green Beans

A Niçoise is only as good as its eggs and its potatoes. Boil the eggs for exactly 7 minutes so the yolks stay soft and jammy, and dress the potatoes while they are still warm, so they soak up the dressing instead of sitting on top of it.

Lunch

30

tuna, eggs, new potatoes, green beans, cherry tomatoes, olives, anchovies, lettuce, olive oil, red wine vinegar, mustard, garlic, parsley

protein-porridge-raspberries-almonds

High-Protein Porridge with Raspberries and Almonds

The mistake most people make with protein porridge is adding the powder while it cooks, which turns it grainy and gluey. Cook the oats first, take the pan off the heat, then whisk the powder in with a splash of milk. It stays smooth and creamy.

Breakfast

10

oats, milk, protein powder, raspberries, almonds, honey, cinnamon

blueberry-oat-protein-muffins

Blueberry Oat Protein Muffins

Blending the oats into a flour first is what makes these soft and light rather than dense and chewy. Ripe banana and a little maple syrup sweeten them, and a 12-hole tin keeps each one a sensible size. They freeze well, too.

Snack

35

oats, blueberries, protein powder, eggs, greek yogurt, banana, maple syrup, olive oil, cinnamon, lemon

sweet-potato-black-bean-tacos

Sweet Potato and Black Bean Tacos (Vegan)

Tacos live or die by contrast. Here that means sweet, smoky roasted potato, creamy avocado, crunchy lime slaw and sharp pink onions. Pickle the onions first; ten minutes is enough. Everything else comes together while the sweet potato roasts.

Dinner

40

sweet potato, black beans, corn tortillas, red cabbage, red onion, avocado, lime, coriander, smoked paprika, cumin, olive oil, chilli

turkey-quinoa-stuffed-peppers

Turkey and Quinoa Stuffed Peppers

Most stuffed peppers come out with crunchy peppers and a dry filling. The fix is to roast the empty halves first, so they soften, and to keep the filling slightly saucy, as it soaks up liquid in the oven. They reheat well, so make the full batch.

Dinner

60

turkey mince, quinoa, red peppers, onion, garlic, tomatoes, tomato puree, spinach, mozzarella, smoked paprika, cumin, oregano, parsley, olive oil

healthy-chicken-tikka-masala

Healthy Chicken Tikka Masala with Brown Basmati Rice

A British curry-house classic, without the cream and ghee. The chicken is marinated in spiced yogurt and charred under a hot grill, and slow-cooked onions give the sauce its body. Stir the last of the yogurt in off the heat so it does not split.

Dinner

90

chicken breast, greek yogurt, onion, red pepper, tomatoes, tomato puree, garlic, ginger, garam masala, turmeric, cumin, spinach, brown basmati rice, coriander, lemon

healthy-chicken-caesar-salad

Healthy Chicken Caesar Salad with Greek Yogurt Dressing

A Caesar salad usually gets its creaminess from mayonnaise or a lot of oil. This dressing uses Greek yogurt, with Parmesan, anchovy and garlic for the punchy flavour, so it still tastes like a proper Caesar. Make the dressing first.

Lunch

30

chicken breast, romaine lettuce, greek yogurt, parmesan, anchovies, lemon, mustard, garlic, wholemeal bread, olive oil

cottage-cheese-scrambled-eggs-rye

Cottage Cheese Scrambled Eggs on Rye with Cherry Tomatoes

Cottage cheese melts into scrambled eggs and makes them soft and creamy without any cream or butter. It also adds about 8g of protein a serving. The trick is a low heat and patience: take the pan off while the eggs still look slightly wet.

Breakfast

15

eggs, cottage cheese, rye bread, cherry tomatoes, spinach, chives, pumpkin seeds, olive oil

healthy-banana-bread

Healthy Banana Bread (Low Added Sugar, High Protein)

The bananas do the sweetening here, so they need to be properly ripe: heavily freckled or almost black. That is why this loaf needs only 30g of maple syrup. Greek yogurt keeps it moist, and a little protein powder gives each slice 11g of protein.

Snack

70

banana, eggs, greek yogurt, wholemeal flour, almonds, protein powder, maple syrup, olive oil, walnuts, cinnamon

crispy-sesame-tofu-broccoli

Crispy Sesame Tofu with Broccoli and Brown Rice (Vegan)

Most people who dislike tofu have only had it soft and bland. The fix is simple: press out the water, toss it in a little cornflour, and bake it hot until the edges are crisp. Add the sticky sauce only at the end, or the coating softens.

Dinner

45

tofu, broccoli, brown rice, tamari, maple syrup, rice vinegar, garlic, ginger, sesame seeds, sesame oil, spring onions, chilli flakes

sea-bass-salsa-verde-new-potatoes

Sea Bass with Salsa Verde and Crushed New Potatoes

Crisp skin is the whole point of pan-fried sea bass, and it comes down to two things: a completely dry fillet and a pan that is hot before the fish goes in. Press the fillet flat for the first 30 seconds so it does not curl, then leave it alone.

Dinner

35

sea bass, new potatoes, green beans, parsley, basil, mint, capers, anchovies, olive oil, lemon, mustard, garlic

beef-lentil-bolognese

Beef and Lentil Bolognese with Wholewheat Spaghetti

Half the meat, all of the flavour. Red lentils melt into the sauce and thicken it, so nobody notices them, and they let you use less beef without a thinner sauce. The secret is time: the onion, carrot and celery need ten minutes, and the sauce needs at least half an hour.

Dinner

60

beef mince, lentils, onion, carrots, celery, garlic, tomatoes, tomato puree, stock, wholewheat pasta, parmesan, olive oil, oregano, basil

halloumi-lentil-roasted-vegetable-salad

Halloumi, Lentil and Roasted Vegetable Salad

Halloumi is at its best straight from the pan, golden and squeaky, so cook it last. Everything else can be done ahead: the roasted vegetables and dressed lentils keep for two days in the fridge. Add the rocket, mint and halloumi just before you eat.

Lunch

45

halloumi, lentils, courgette, red pepper, aubergine, red onion, tomatoes, rocket, olive oil, lemon, mustard, honey, mint, cumin

huevos-rancheros-black-beans

Huevos Rancheros with Black Beans and Avocado

Huevos rancheros means ranch-style eggs: eggs cooked in a smoky tomato sauce and served on warm tortillas. This version adds a tin of black beans for 34g of protein and over 18g of fibre. Make the sauce first and the rest takes ten minutes.

Breakfast

30

eggs, black beans, corn tortillas, tomatoes, onion, red pepper, garlic, cumin, smoked paprika, avocado, feta, lime, coriander, olive oil

banana-oat-peanut-butter-smoothie

Banana, Oat and Peanut Butter Recovery Smoothie

You do not need protein powder to make a proper recovery shake. Milk and Greek yogurt give this 27g of protein, the banana and oats give the carbohydrate, and a frozen banana makes it as thick as a milkshake. It takes five minutes, including washing the blender.

Snack

5

banana, oats, peanut butter, milk, greek yogurt, cinnamon

baked-falafel-bowl-tabbouleh

Baked Falafel Bowl with Tabbouleh and Tahini (Vegan)

Proper falafel uses soaked dried chickpeas and is deep fried. This version uses a tin of chickpeas and the oven, so gram flour holds it together and 15 minutes in the fridge stops it falling apart. Quinoa replaces bulgur, so the bowl is gluten-free.

Lunch

50

chickpeas, gram flour, quinoa, tahini, parsley, mint, tomatoes, cucumber, onion, garlic, lemon, cumin, olive oil, pumpkin seeds

salmon-poke-bowl-edamame

Salmon Poke Bowl with Edamame and Brown Rice

A poke bowl is mostly assembly. Cook the rice, make the dressing, and slice everything else while the rice cools. You can use raw salmon, as in Hawaii, or roast it for 8 to 10 minutes. Both are below, along with who should choose the cooked version.

Dinner

40

salmon, brown rice, edamame, avocado, carrots, cucumber, tamari, rice vinegar, honey, sesame oil, sesame seeds, ginger, spring onions

turkey-meatballs-courgetti

Turkey Meatballs with Courgetti and Tomato Sauce

Turkey mince is lean, so turkey meatballs are often dry. Two fixes: ground almonds and Parmesan in the mix, and finishing the meatballs in the sauce. The courgetti goes in at the very end and barely cooks.

Dinner

40

turkey, eggs, almonds, parmesan, garlic, onion, olive oil, tomatoes, courgette, basil, oregano, chilli flakes

chicken-shawarma-meal-prep-bowls

Chicken Shawarma Meal Prep Bowls with Quinoa and Hummus

One tray of spiced chicken, one pan of quinoa and twenty minutes of chopping gives you four lunches with 45g of protein each. Keep the salad and sauce separate from the warm food until you eat, and everything stays crisp.

Lunch

65

chicken, quinoa, hummus, greek yogurt, cucumber, tomatoes, red onion, red cabbage, parsley, garlic, lemon, cumin, smoked paprika, cinnamon, olive oil

smoked-salmon-egg-avocado-wrap

Smoked Salmon, Egg and Avocado Breakfast Wrap

This is breakfast for a training day: 37g of protein, healthy fats and enough slow carbohydrate to last until lunch. The trick is to take the eggs off the heat while they still look slightly wet. They finish cooking in the wrap and stay soft instead of rubbery.

Breakfast

15

smoked salmon, salmon, eggs, avocado, spinach, wholemeal wraps, greek yogurt, lemon, dill, chives, olive oil

chocolate-avocado-mousse

Chocolate Avocado Mousse (Dairy-Free)

The avocado gives this its silky texture, and you should not be able to taste it at all. The secret is ripeness: use avocados that give to a gentle squeeze, with no hard patches. Underripe avocado tastes grassy; ripe avocado just tastes of chocolate.

Snack

40

avocado, cocoa, banana, maple syrup, soy milk, raspberries

pork-tenderloin-apples-red-cabbage

Pork Tenderloin with Apples and Red Cabbage

Pork tenderloin is one of the leanest cuts of meat you can buy, so it goes dry if it is overcooked. Sear it hard, roast it briefly, then let it rest. Take it out as soon as it is cooked through, and the slices stay juicy.

Dinner

50

pork, apple, red cabbage, onion, cider vinegar, honey, wholegrain mustard, thyme, potatoes, olive oil

courgette-feta-fritters

Courgette and Feta Fritters

Courgettes are mostly water, and that water is why fritters go soggy and fall apart. Salt the grated courgette, leave it ten minutes, then squeeze it hard in a tea towel. You will be surprised how much comes out, and the fritters will crisp properly.

Lunch

35

courgette, feta, eggs, wholemeal flour, spring onions, dill, mint, olive oil, greek yogurt, lemon, garlic

chicken-satay-peanut-sauce

Chicken Satay Skewers with Peanut Sauce and Cucumber Salad

Satay works best with chicken thighs, which stay juicy on the grill where breast dries out. The peanut sauce takes five minutes and needs nothing but a pan. The sharp cucumber salad is not optional: it cuts through the richness of the sauce.

Dinner

45

chicken, peanut butter, coconut milk, tamari, garlic, ginger, turmeric, lime, honey, cucumber, red onion, rice vinegar, brown rice, coriander

minestrone-soup-cannellini-beans

Minestrone Soup with Cannellini Beans

Good minestrone starts slowly: give the onion, carrot and celery a full ten minutes before anything else goes in. That base is where the flavour comes from. If you plan to freeze some, cook the pasta separately, or it swells and turns soft.

Lunch

45

cannellini beans, onion, carrots, celery, garlic, courgette, tomatoes, tomato puree, wholewheat pasta, kale, vegetarian hard cheese, olive oil, stock

baked-oats-apple-cinnamon

Baked Oats with Apple and Cinnamon

This tastes like apple crumble but is built like a proper breakfast. Grating half the apple into the batter keeps it moist without extra sugar, and the egg sets it into soft, sliceable squares. Make it the night before and reheat it in the morning.

Breakfast

40

oats, apple, eggs, milk, walnuts, cinnamon, maple syrup, greek yogurt

greek-yogurt-bark-berries-pistachios

Greek Yogurt Bark with Berries and Pistachios

Ten minutes of work, then the freezer does the rest. Use thick strained Greek yogurt rather than a thin Greek-style one, or the bark freezes icy and hard. Take it out five minutes before eating and it snaps cleanly.

Snack

10

greek yogurt, honey, blueberries, pistachios, dark chocolate

sweet-potato-hash-eggs-kale

Sweet Potato Hash with Eggs and Kale

Sweet potato burns on the outside before it cooks through if it goes straight into the pan. A few minutes in the microwave first softens the middle, so the pan only has to do the crisping. Spread the cubes out in one layer and leave them alone.

Breakfast

35

sweet potato, eggs, kale, onion, red pepper, garlic, smoked paprika, cumin, olive oil

lentil-mushroom-burgers

Lentil and Mushroom Burgers (Vegan)

Most homemade veggie burgers fall apart because the mushrooms are still wet. Cook them until the pan is completely dry, chill the mixture before shaping, and these burgers hold together in the pan and in the bun.

Lunch

60

lentils, mushrooms, onion, garlic, oats, walnuts, flaxseed, tomato puree, tamari, smoked paprika, olive oil, avocado, rocket, tomatoes

trout-almonds-green-beans

Pan-Fried Trout with Almonds and Green Beans

Trout amandine is a French classic that is usually swimming in butter. This version uses a little butter only to toast the almonds, which is where the flavour comes from. Dry the skin well and leave the fish alone in the pan, and the skin will crisp without sticking.

Dinner

30

trout, almonds, green beans, potatoes, butter, olive oil, lemon, parsley

lamb-kofta-tzatziki-bulgur

Lamb Kofta with Tzatziki and Bulgur Salad

The secret to kofta that hold together is to knead the mince for a couple of minutes, like bread dough, until it turns sticky. Squeeze the grated onion and cucumber dry as well, or the kofta slide off the skewers and the tzatziki turns watery.

Dinner

45

lamb mince, onion, garlic, parsley, mint, cumin, greek yogurt, cucumber, lemon, bulgur wheat, tomatoes, spring onions, olive oil

baked-oysters-garlic-spinach

Baked Oysters with Garlic, Spinach and Parmesan

A lighter take on oysters Rockefeller, with no butter sauce: just garlicky spinach, a little Parmesan and crisp crumbs. Opening them takes a little practice. The baking takes ten minutes, and cooking makes oysters safer than eating them raw.

Dinner

30

oysters, spinach, garlic, shallots, parmesan, lemon, olive oil, chilli flakes

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

wholewheat pasta, kale, walnuts, garlic, vegetarian hard cheese, 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

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

60

pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, vegetarian hard cheese, 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

50

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

pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary

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

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

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

45

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

40

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

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

chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds

protein-pancakes-cottage-cheese

Cottage Cheese Protein Pancakes with Banana

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

oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon

thai-green-prawn-curry

Thai Green Prawn Curry with Broccoli

Thirty 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

30

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

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

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

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

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 of work, then at least four hours in the fridge, so make it the night before. Stir it twice: once when you mix it, and again ten minutes later, or it sets in clumps.

Breakfast

5

chia seeds, soy milk, mango, lime, pumpkin seeds

beetroot-walnut-hummus

Beetroot and Walnut Hummus

Thirteen minutes, no cooking beyond toasting the walnuts, and a colour that makes vegetable sticks look like the treat. The ice-cold water is what makes it smooth rather than grainy.

Snack

13

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

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 about 6g of fibre per portion. Dry the chickpeas properly or they will never go crisp.

Snack

35

chickpeas, olive oil, smoked paprika, cumin

chicken-ginger-congee

Chicken and Ginger Congee

A warm, soft rice porridge built for the evening, made in about forty minutes from cooked rice rather than the usual two hours. The ginger goes in twice: once to cook, once raw at the end.

Dinner

40

chicken, brown rice, ginger, garlic, spring onions, stock, sesame oil, tamari

red-lentil-dal-spinach

Red Lentil Dal with Spinach and Ginger

Forty 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

40

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

steak, rocket, parmesan, tomatoes, olive oil, lemon

quinoa-edamame-pumpkin-salad

Quinoa, Edamame and Pumpkin Seed Salad

Twenty minutes, keeps two 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

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

tofu, spinach, tomatoes, turmeric, onion, garlic, olive oil, sourdough, nutritional yeast

date-cacao-protein-balls

Date and Cacao Protein Balls

Fifteen minutes of work and a 30-minute chill, 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

45

dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon

mussels-tomato-garlic-broth

Mussels in Tomato and Garlic Broth

Under half an hour 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

26

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

cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

One pot, forty-five minutes, 46g of protein, and it is better reheated. Use thighs, not breast: this is the dish where that choice is not a compromise.

Dinner

45

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

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Forty 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

40

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

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

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

turkey-sweet-potato-cherry

Turkey, Sweet Potato and Tart Cherry Traybake

One tray, forty-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

45

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

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 with a pouch of rice (35 if you cook the rice from dry), and the prawns need about ninety seconds of it. Everything that goes wrong with this dish is overcooking.

Dinner

35

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

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

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

55

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

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

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

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

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. Allow two hours to chill.

Snack

25

chicken livers, shallots, garlic, ghee, butter, thyme, 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

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

greek yogurt, cherries, walnuts, honey, cinnamon

mackerel-avocado-bowl

Mackerel and Avocado Bowl

Ten minutes, no cooking, and roughly 22 grams of protein. The lunch to make when you have no intention of making lunch.

Lunch

10

mackerel, sardines, avocado, rocket, watercress, lemon, olive oil, capers

salmon-broccoli-sprouts

Roast Salmon with Broccoli and Raw Sprouts

Thirty-two minutes, one tray, and the one step everyone gets wrong: the sprouts go on raw at the end.

Dinner

32

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

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

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

35

eggs, tomatoes, spinach, onion, red pepper, garlic, feta, olive oil, cumin, smoked paprika, parsley