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

Serves 2

A bowl of Greek salad with tomatoes, cucumber, red onion, green pepper, olives, chickpeas and a slab of feta sprinkled with oregano

Ingredients

300g/10½oz ripe tomatoes, cut into chunks
Half a cucumber (about 200g/7oz), halved lengthways and thickly sliced
1 small red onion (about 60g/2oz), thinly sliced
1 green pepper (bell pepper, about 120g/4oz), deseeded and sliced into rings
1 x 400g (14oz) tin (can) chickpeas (garbanzo beans), drained and rinsed (about 240g/8½oz drained)
40g/1½oz/⅓ cup pitted Kalamata olives
80g/3oz feta, in one piece or roughly crumbled
4 tsp (20ml) extra virgin olive oil
1 tbsp (15ml) red wine vinegar
1 tsp dried oregano
Black pepper, and a pinch of salt only if needed

Method

Put the sliced red onion in a small bowl with the vinegar and leave for 5 minutes while you prepare everything else. This softens its raw bite.
Put the tomatoes, cucumber, green pepper, chickpeas and olives in a large bowl.
Add the onion with its vinegar, the olive oil, half the oregano and a good grind of black pepper. Toss gently. Taste before adding any salt, as the feta and olives are already salty.
Divide between 2 bowls and top with the feta. Sprinkle with the rest of the oregano and drizzle over any juices from the bottom of the bowl.
Best eaten the same day. For a packed lunch, keep the dressing and feta separate and add them just before eating, and keep it in the fridge.

Why it works

A bowl has about 17g of protein and 14g of fibre for 448 calories. That is nearly half of the 30g of fibre a day recommended for adults in the UK (US guidance is 25 to 38g, depending on age and sex), with no cooking at all.

Why add chickpeas. A traditional Greek salad, horiatiki, is a side dish. Chickpeas add plant protein and fibre, which turns it into a filling lunch that should keep you going until dinner.

The Mediterranean basics. Tomatoes, extra virgin olive oil, olives and pulses are central to the Mediterranean diet, one of the most studied eating patterns for heart health. Most of the fat here is the monounsaturated kind from the oil and olives.

Why it is tagged for blood sugar and menopause. With about 31g of carbohydrate, lots of fibre and protein, and no bread, it is a lunch unlikely to cause a sharp rise in blood sugar. Feta adds calcium, which matters for bone health after menopause.

Salt. Feta and olives are both salty, which is why the dressing has no added salt. Vegetarian only if the feta is made without animal rennet; many brands are, so check the label. For another no-cook lunch, try the tuna, white bean and red onion salad, or for a warm one, the halloumi, lentil and roasted vegetable salad.

tofu-pad-thai-vegetables

Tofu Pad Thai with Vegetables

Dinner

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

A plate of pad thai rice noodles with golden tofu, egg, beansprouts, carrot and spring onions, topped with peanuts, coriander and lime

prawn-vegetable-paella

Prawn (Shrimp) and Vegetable Paella

Dinner

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

A wide paella pan of golden saffron rice with king prawns, red pepper, green beans, peas, lemon wedges and parsley

chicken-cacciatore-peppers-olives

Chicken Cacciatore with Peppers and Olives

Dinner

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

A pan of chicken thighs braised in tomato sauce with red peppers, mushrooms, black olives and fresh parsley

baked-fish-tacos-lime-slaw

Baked Fish Tacos with Lime Cabbage Slaw

Lunch

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

Corn tortillas filled with spiced baked white fish, purple cabbage slaw, avocado and coriander, with lime wedges

greek-salad-chickpeas-feta

Greek Salad with Chickpeas and Feta

Lunch

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

Breakfast

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

A thin folded buckwheat galette with a fried egg in the centre, wilted spinach, mushrooms and melted cheese

crispy-baked-kale-chips

Crispy Baked Kale Chips

Snack

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

A bowl of crispy baked curly kale chips seasoned with smoked paprika

salmon-cakes-lemon-yogurt-dip

Salmon Cakes with Lemon Yogurt Dip and Green Salad

Dinner

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

Golden baked salmon cakes on a plate with green salad leaves, cucumber, a lemon wedge and a bowl of yogurt dip

baked-ratatouille-chickpeas

Baked Ratatouille with Chickpeas

Dinner

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

A baking dish of roasted aubergine, courgette, peppers and red onion in tomato sauce with chickpeas and fresh basil

sheet-pan-chicken-fajitas

Sheet Pan Chicken Fajitas with Peppers and Onions

Dinner

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

A baking tray of spiced chicken strips with sliced red, yellow and green peppers and red onion, with tortillas on the side

healthy-chicken-vegetable-soup

Healthy Chicken and Vegetable Soup

Lunch

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

A bowl of clear chicken and vegetable soup with shredded chicken, carrots, celery, potato, peas and parsley

banana-oat-breakfast-cookies

Banana Oat Breakfast Cookies with Walnuts and Raisins

Breakfast

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

Dinner

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

A bowl of stir-fried pork mince with shredded cabbage, carrot, ginger and spring onions, topped with sesame seeds

cajun-prawn-quinoa-bowl-mango-salsa

Cajun Prawn (Shrimp) Quinoa Bowl with Mango Salsa

Lunch

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

A quinoa bowl with Cajun-spiced prawns, mango salsa, sliced avocado, sweetcorn and rocket

chicken-teriyaki-power-bowl

Chicken Teriyaki Power Bowl with Brown Rice and Broccoli

Dinner

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

A bowl of brown rice with glossy teriyaki chicken, steamed broccoli and carrots, topped with sesame seeds and spring onions

mocha-protein-smoothie-coffee-banana

Mocha Protein Smoothie with Coffee, Banana and Cocoa

Snack

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

A glass of creamy chocolate brown mocha smoothie made with coffee, banana, cocoa and Greek yogurt

mixed-berry-protein-smoothie-bowl

Mixed Berry Protein Smoothie Bowl

Breakfast

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

A thick purple berry smoothie bowl topped with fresh raspberries, pumpkin seeds, chia seeds and flaked almonds

green-protein-smoothie-spinach-pineapple

Green Protein Smoothie with Spinach, Pineapple and Greek Yogurt

Breakfast

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

A tall glass of bright green smoothie made with spinach, pineapple, banana and Greek yogurt

besan-chilla-chickpea-flour-pancakes

Besan Chilla (Chickpea Flour Pancakes) with Spinach and Tomato

Breakfast

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

Golden chickpea flour pancakes flecked with spinach, tomato and coriander, served with a bowl of yogurt

roasted-red-pepper-tomato-soup

Roasted Red Pepper and Tomato Soup with Butter Beans

Lunch

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

A bowl of smooth orange-red roasted pepper and tomato soup with a swirl of yogurt and fresh basil

lemon-dill-fish-parcels

Lemon and Dill White Fish Parcels with New Potatoes and Green Beans

Dinner

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

An opened baking paper parcel of white fish with lemon slices, dill and capers on courgette, with new potatoes and green beans

turkey-burgers-apple-slaw

Turkey Burgers with Crunchy Apple Slaw

Dinner

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

A turkey burger in a wholemeal bun with lettuce and tomato, served with a bowl of apple and cabbage slaw

beef-bibimbap-bowl

Korean-Style Beef Bibimbap Bowl with Brown Rice

Dinner

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

A bowl of brown rice topped with sliced beef, spinach, carrot, courgette, mushrooms and a fried egg, with sesame seeds and gochujang sauce

homemade-trail-mix

Homemade Trail Mix with Nuts, Seeds and Dark Chocolate

Snack

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

A bowl of homemade trail mix with almonds, walnuts, cashews, pumpkin seeds, raisins and dark chocolate chunks

tzatziki-vegetable-sticks

Tzatziki with Vegetable Sticks

Snack

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

A bowl of thick tzatziki with dill and olive oil, surrounded by carrot, red pepper and celery sticks

quinoa-porridge-pear-cinnamon

Quinoa Breakfast Porridge with Pear and Cinnamon

Breakfast

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

Two bowls of creamy quinoa porridge topped with sliced pear, toasted walnuts and a drizzle of maple syrup

vietnamese-chicken-noodle-salad

Vietnamese-Style Chicken and Herb Noodle Salad

Lunch

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

A bowl of rice noodle salad with sliced chicken, carrot and cucumber matchsticks, fresh mint and coriander and chopped peanuts

harissa-chicken-cauliflower-chickpeas

Harissa Chicken Thighs with Roasted Cauliflower and Chickpeas

Dinner

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

A roasting tray of harissa chicken thighs with browned cauliflower, chickpeas and red onion, with a bowl of lemon yogurt and parsley

mushroom-white-bean-stroganoff

Mushroom and White Bean Stroganoff with Brown Rice

Dinner

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

A plate of creamy mushroom and white bean stroganoff with wilted spinach and parsley, served over brown rice

baked-apples-oats-walnuts

Baked Apples with Oats, Walnuts and Greek Yogurt

Snack

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

Four golden baked apples stuffed with an oat and walnut filling in a small baking dish, with a bowl of Greek yogurt

peanut-butter-protein-bars

No-Bake Peanut Butter Protein Bars

Snack

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

Stack of homemade no-bake peanut butter protein bars with a dark chocolate topping, cut into squares

lentil-shepherds-pie-sweet-potato

Lentil Shepherd's Pie with Sweet Potato Mash (Vegan)

Dinner

105

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

Lentil shepherd's pie with golden sweet potato mash topping in a baking dish, with a portion served on a plate

baked-cod-tomatoes-olives-butter-beans

Baked Cod with Tomatoes, Olives and Butter Beans

Dinner

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

Baked cod fillets on a tomato sauce with butter beans, black olives, capers and spinach in a pan, with lemon and parsley

steak-sweet-potato-wedges-chimichurri

Steak with Sweet Potato Wedges and Chimichurri

Dinner

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

Sliced medium-rare sirloin steak with green chimichurri sauce, roasted sweet potato wedges and tenderstem broccoli

tuna-nicoise-salad

Tuna Niçoise Salad with Eggs and Green Beans

Lunch

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

Tuna Nicoise salad with halved soft-boiled eggs, new potatoes, green beans, cherry tomatoes, black olives and lettuce

protein-porridge-raspberries-almonds

High-Protein Porridge with Raspberries and Almonds

Breakfast

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

Bowl of creamy porridge topped with fresh raspberries, toasted flaked almonds and a drizzle of honey

blueberry-oat-protein-muffins

Blueberry Oat Protein Muffins

Snack

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

Healthy blueberry oat protein muffins on a board, with bursting blueberries and a golden top

sweet-potato-black-bean-tacos

Sweet Potato and Black Bean Tacos (Vegan)

Dinner

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

Corn tortilla tacos filled with roasted sweet potato, black beans, red cabbage slaw, avocado, pickled red onion and coriander

turkey-quinoa-stuffed-peppers

Turkey and Quinoa Stuffed Peppers

Dinner

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

Roasted red pepper halves stuffed with turkey, quinoa and tomato, topped with melted mozzarella and parsley

healthy-chicken-tikka-masala

Healthy Chicken Tikka Masala with Brown Basmati Rice

Dinner

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

Bowl of chicken tikka masala in a rich tomato sauce with spinach, served with brown basmati rice and fresh coriander

healthy-chicken-caesar-salad

Healthy Chicken Caesar Salad with Greek Yogurt Dressing

Lunch

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

Chicken Caesar salad with sliced grilled chicken breast, romaine lettuce, croutons, shaved Parmesan and a creamy dressing

cottage-cheese-scrambled-eggs-rye

Cottage Cheese Scrambled Eggs on Rye with Cherry Tomatoes

Breakfast

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

Creamy cottage cheese scrambled eggs on toasted rye bread with blistered cherry tomatoes, spinach and chives

healthy-banana-bread

Healthy Banana Bread (Low Added Sugar, High Protein)

Snack

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

Sliced loaf of healthy banana bread topped with walnuts and banana, on a wooden board

crispy-sesame-tofu-broccoli

Crispy Sesame Tofu with Broccoli and Brown Rice (Vegan)

Dinner

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

Crispy sesame tofu cubes in a sticky glaze with broccoli and brown rice, topped with sesame seeds and spring onions

sea-bass-salsa-verde-new-potatoes

Sea Bass with Salsa Verde and Crushed New Potatoes

Dinner

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

Pan-fried sea bass fillets with crisp skin on crushed new potatoes and green beans, topped with green salsa verde

beef-lentil-bolognese

Beef and Lentil Bolognese with Wholewheat Spaghetti

Dinner

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

Bowl of wholewheat spaghetti with beef and lentil bolognese sauce, topped with grated Parmesan and basil

halloumi-lentil-roasted-vegetable-salad

Halloumi, Lentil and Roasted Vegetable Salad

Lunch

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

Warm salad of grilled halloumi slices, Puy lentils, roasted courgette, pepper, aubergine and rocket

huevos-rancheros-black-beans

Huevos Rancheros with Black Beans and Avocado

Breakfast

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

Huevos rancheros with fried eggs in tomato sauce, black beans, corn tortillas, avocado, feta and coriander

banana-oat-peanut-butter-smoothie

Banana, Oat and Peanut Butter Recovery Smoothie

Snack

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

Glass of banana, oat and peanut butter smoothie topped with oats and banana slices

baked-falafel-bowl-tabbouleh

Baked Falafel Bowl with Tabbouleh and Tahini (Vegan)

Lunch

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

Bowl of baked falafel with quinoa tabbouleh, tomatoes, cucumber and a drizzle of tahini sauce

salmon-poke-bowl-edamame

Salmon Poke Bowl with Edamame and Brown Rice

Dinner

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

Salmon poke bowl with cubed salmon, brown rice, edamame, avocado, carrot, cucumber and sesame seeds

turkey-meatballs-courgetti

Turkey Meatballs with Courgetti and Tomato Sauce

Dinner

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

Turkey meatballs in tomato sauce on a bed of courgette noodles, topped with basil and grated Parmesan

chicken-shawarma-meal-prep-bowls

Chicken Shawarma Meal Prep Bowls with Quinoa and Hummus

Lunch

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

Meal prep containers of chicken shawarma with quinoa, hummus, tomatoes, cucumber and red cabbage

smoked-salmon-egg-avocado-wrap

Smoked Salmon, Egg and Avocado Breakfast Wrap

Breakfast

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

chocolate-avocado-mousse

Chocolate Avocado Mousse (Dairy-Free)

Snack

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

Glasses of chocolate avocado mousse topped with fresh raspberries and a sprinkle of cocoa

pork-tenderloin-apples-red-cabbage

Pork Tenderloin with Apples and Red Cabbage

Dinner

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

Sliced roast pork tenderloin on braised red cabbage with roasted apple wedges and new potatoes

courgette-feta-fritters

Courgette and Feta Fritters

Lunch

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

Golden courgette and feta fritters on a plate with a bowl of lemon and garlic yogurt dip and fresh herbs

chicken-satay-peanut-sauce

Chicken Satay Skewers with Peanut Sauce and Cucumber Salad

Dinner

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

Grilled chicken satay skewers with peanut sauce, a cucumber and red onion salad and lime wedges

minestrone-soup-cannellini-beans

Minestrone Soup with Cannellini Beans

Lunch

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

Bowl of minestrone soup with cannellini beans, small pasta, kale and vegetables, topped with grated Parmesan

baked-oats-apple-cinnamon

Baked Oats with Apple and Cinnamon

Breakfast

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

Baked oats with sliced apple and walnuts in a ceramic baking dish, dusted with cinnamon and served with Greek yogurt

greek-yogurt-bark-berries-pistachios

Greek Yogurt Bark with Berries and Pistachios

Snack

greek yogurt, honey, blueberries, pistachios, dark chocolate

Pieces of frozen Greek yogurt bark topped with blueberries, raspberries, chopped pistachios and dark chocolate on a baking tray

sweet-potato-hash-eggs-kale

Sweet Potato Hash with Eggs and Kale

Breakfast

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

Sweet potato hash in a cast iron skillet with crispy sweet potato cubes, red pepper, kale and four fried eggs with runny yolks

lentil-mushroom-burgers

Lentil and Mushroom Burgers (Vegan)

Lunch

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

Homemade lentil and mushroom burger in a wholemeal bun with avocado, rocket and sliced tomato

trout-almonds-green-beans

Pan-Fried Trout with Almonds and Green Beans

Dinner

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

Pan-fried trout fillet with crispy skin topped with toasted flaked almonds, served with green beans, new potatoes and a lemon wedge

lamb-kofta-tzatziki-bulgur

Lamb Kofta with Tzatziki and Bulgur Salad

Dinner

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

Grilled lamb kofta on skewers with a bowl of tzatziki and a bulgur wheat salad with tomatoes, cucumber and parsley

baked-oysters-garlic-spinach

Baked Oysters with Garlic, Spinach and Parmesan

Dinner

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

Baked oysters on the half shell topped with spinach and golden Parmesan crumbs, served on rock salt with lemon wedges

kale-walnut-pesto-pasta

Wholewheat Pasta with Kale and Walnut Pesto

Dinner

wholewheat pasta, kale, walnuts, garlic, parmesan, lemon, olive oil, tomatoes, chilli flakes

Wholewheat spaghetti tossed in green kale and walnut pesto with halved cherry tomatoes and grated cheese in a bowl

miso-cod-pak-choi

Miso Cod with Pak Choi and Brown Rice

Dinner

cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice

Miso glazed cod fillet with caramelised top, garlic pak choi and brown rice, sprinkled with sesame seeds and spring onions

mushroom-barley-risotto

Mushroom and Pearl Barley Risotto with Spinach

Dinner

pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, parmesan, lemon, olive oil

Creamy mushroom and pearl barley risotto with wilted spinach, thyme and grated cheese in a shallow bowl

butternut-squash-soup-ginger

Butternut Squash and Ginger Soup with White Beans

Lunch

butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon

Bowl of smooth orange butternut squash soup topped with toasted pumpkin seeds and a swirl of olive oil

seed-crackers-gluten-free

Seed Crackers (Gluten-Free, Vegan)

Snack

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

Thin golden seed crackers with pumpkin, sunflower and sesame seeds broken into shards on a board

low-sugar-granola-nuts-seeds

Low-Sugar Granola with Nuts and Seeds

Breakfast

oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon

Homemade low-sugar granola clusters with almonds, pumpkin seeds and sunflower seeds on a baking tray

chilli-garlic-edamame

Chilli Garlic Edamame

Snack

edamame, garlic, chilli flakes, sesame oil, tamari, lime

Bowl of chilli garlic edamame beans in their pods with sesame and lime

moroccan-chickpea-lentil-stew

Moroccan Chickpea and Lentil Stew with Spinach

Lunch

chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander

Moroccan chickpea and red lentil stew with spinach and carrots in a bowl, topped with coriander and lemon

chicken-burrito-bowl

Chicken Burrito Bowl with Black Beans and Avocado

Lunch

chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil

Chicken burrito bowl with brown rice, black beans, sliced chicken, peppers, tomatoes, avocado and lime

smoked-mackerel-kedgeree

Smoked Mackerel Kedgeree with Eggs and Spinach

Dinner

mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil

Smoked mackerel kedgeree with yellow spiced rice, halved soft-boiled eggs, spinach and lemon wedges in a pan

chicken-broccoli-stir-fry

15-Minute Chicken and Broccoli Stir-Fry with Ginger

Dinner

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

Chicken and tenderstem broccoli stir-fry with red pepper and noodles in a wok, topped with sesame seeds

protein-pancakes-cottage-cheese

Banana Oat Protein Pancakes with Cottage Cheese

Breakfast

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

Stack of banana oat protein pancakes topped with Greek yogurt and blueberries on a plate

thai-green-prawn-curry

Thai Green Prawn Curry with Broccoli

Dinner

prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice

Thai green prawn curry with broccoli and red pepper in a bowl, with brown rice and lime

salmon-traybake-potatoes-broccoli

Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl

spinach-feta-egg-muffins

Spinach, Feta and Red Pepper Egg Muffins

Breakfast

eggs, spinach, feta, red pepper, spring onions, milk, chilli flakes, olive oil

Twelve golden egg muffins with spinach, feta and red pepper in a muffin tin

chia-pudding-mango-lime

Chia Pudding with Mango, Lime and Pumpkin Seeds

Breakfast

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

Chia seed pudding in a glass topped with diced mango, lime zest and pumpkin seeds

beetroot-walnut-hummus

Beetroot and Walnut Hummus

Snack

beetroot, chickpeas, walnuts, tahini, lemon, garlic, cumin, olive oil, carrots, cucumber, red pepper

Bright pink beetroot hummus topped with walnuts and olive oil, with vegetable sticks

turkish-eggs-garlic-yogurt

Turkish Eggs with Garlic Yogurt and Chilli Butter

Breakfast

eggs, greek yogurt, garlic, butter, chilli flakes, dill, parsley, sourdough, olive oil

Two poached eggs on garlic yogurt, drizzled with red chilli butter and dill

smoky-roasted-chickpeas

Smoky Roasted Chickpeas

Snack

chickpeas, olive oil, smoked paprika, cumin

Bowl of crispy roasted chickpeas with smoked paprika

chicken-ginger-congee

Chicken and Ginger Congee

Dinner

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

Bowl of chicken congee with ginger and spring onions

red-lentil-dal-spinach

Red Lentil Dal with Spinach and Ginger

Dinner

lentils, spinach, onion, garlic, ginger, tomatoes, turmeric, cumin, coconut milk, brown rice

Bowl of golden red lentil dal with spinach and rice

steak-rocket-parmesan-salad

Steak, Rocket and Parmesan Salad

Lunch

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

Sliced steak on rocket with parmesan shavings and tomatoes

quinoa-edamame-pumpkin-salad

Quinoa, Edamame and Pumpkin Seed Salad

Lunch

quinoa, edamame, pumpkin seeds, cucumber, lemon, olive oil, spring onions, parsley

Quinoa salad with green edamame and toasted pumpkin seeds

tofu-scramble-turmeric-spinach

Tofu Scramble with Turmeric, Spinach and Tomatoes

Breakfast

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

Yellow turmeric tofu scramble with spinach and tomatoes in a pan

date-cacao-protein-balls

Date and Cacao Protein Balls

Snack

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

Date and cacao protein balls on a board, some cut in half

mussels-tomato-garlic-broth

Mussels in Tomato and Garlic Broth

Dinner

mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon

Open mussels in a red tomato broth with sourdough

cottage-cheese-pomegranate-walnuts

Cottage Cheese with Pomegranate, Walnuts and Honey

Snack

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

Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

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

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

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

Bowl of kefir with sliced kiwi and toasted pumpkin seeds