Griddled Halloumi, Courgette and Roasted Pepper Ciabatta

Crusty ciabatta filled with griddled halloumi and courgette, sweet roasted peppers from a jar, a thin layer of soft cheese, rocket and mint. A vegetarian lunch ready in 20 minutes.

Lunch

Serves 2

Two halves of a crusty ciabatta sandwich filled with griddled vegetables, roasted red pepper, white cheese, soft cheese and fresh green leaves on a wooden board, with a bowl of orange soup behind

Ingredients

2 ciabatta rolls (about 75g/2½oz each), wholemeal or seeded if you can find them, halved
100g/3½oz halloumi (labelled suitable for vegetarians), cut into 4 slices
1 small courgette (zucchini, about 150g/5oz), cut lengthways into 5mm/¼in strips
1 tsp (5ml) olive oil
120g/4oz roasted red peppers from a jar (in brine), drained and patted dry
2 tbsp (30g) light soft cheese
A handful of rocket (about 20g/¾oz)
A few mint or basil leaves (about 5g)
1 tsp (5ml) lemon juice and a pinch of black pepper

Method

Heat a griddle pan or large frying pan (skillet) over a high heat for 3 to 4 minutes. Brush the courgette strips with the oil.
Griddle the courgette for 2 to 3 minutes, then turn it and add the halloumi slices to the pan alongside (no oil needed). Cook for 2 to 3 minutes more, turning the halloumi halfway, until the courgette is charred and just tender and the halloumi is golden with dark lines. Meanwhile, toast the cut sides of the ciabatta in a toaster or under the grill for 1 to 2 minutes.
Spread the bottom halves of the ciabatta with the soft cheese. Layer on the courgette, peppers and hot halloumi, then the rocket and mint. Squeeze over the lemon, add some pepper, press the tops on and cut in half. Eat straight away, while the halloumi is warm and soft.

Why it works

A sandwich gives you about 21g of protein for 432 calories, most of it from the halloumi.

Why halloumi. Halloumi holds its shape in a hot pan, turning golden outside and soft inside, so it needs only a couple of minutes on each side. It is salty, so no salt is added, and it is best eaten warm, as it turns rubbery as it cools.

A shortcut for chargrilled vegetables. Roasted red peppers from a jar are already soft and sweet, which saves 20 minutes of roasting. Choose peppers in brine rather than oil to keep the fat down.

Why it is tagged for blood sugar. The ciabatta brings most of the 42g of carbohydrate. Plain ciabatta is a white bread, so choose wholemeal or seeded rolls if you can for more fibre; the protein and fat from the cheese help slow how quickly the carbohydrate is absorbed.

Contains milk and wheat (gluten). Some halloumi is made with animal rennet, so check it is labelled suitable for vegetarians. For a halloumi salad, try the halloumi, lentil and roasted vegetable salad.

black-bean-hummus-vegetable-sticks

Black Bean Hummus with Vegetable Sticks

Snack

black beans, tahini, lime, garlic, cumin, smoked paprika, extra virgin olive oil, pumpkin seeds, coriander, carrots, cucumber, red pepper, yellow pepper, radishes

A bowl of dark black bean hummus topped with whole black beans, pumpkin seeds, coriander and olive oil, surrounded by carrot, cucumber, red and yellow pepper sticks, radishes and a lime wedge

spicy-chicken-soba-noodle-soup-pak-choi-eggs

Spicy Chicken Soba Noodle Soup with Pak Choi, Sweetcorn and Jammy Eggs

Dinner

eggs, soba noodles, oil, chicken mince, garlic, ginger, chilli flakes, reduced-salt soy sauce, chicken stock, white miso, pak choi, sweetcorn, salad leaves, spring onions

A rustic ceramic bowl of noodle soup topped with spicy minced chicken, sweetcorn, halved soft-boiled eggs with golden yolks, pak choi, salad leaves and pea shoots

smoky-chickpea-butternut-squash-tacos-avocado

Smoky Chickpea and Butternut Squash Tacos with Avocado and Lime

Dinner

butternut squash, chickpeas, olive oil, smoked paprika, cumin, garlic granules, mini tortillas, avocado, tomato, red onion, green chilli, coriander, lime

A row of soft tacos filled with avocado, roasted squash cubes, crispy chickpeas, tomato, red onion, sliced green chilli and coriander on a wooden board, with a hand squeezing lime over them

sardine-spaghetti-garlic-chilli-lemon-spinach

Sardine Spaghetti with Garlic, Chilli, Lemon and Spinach

Dinner

wholewheat spaghetti, tinned sardines in olive oil, extra virgin olive oil, garlic, chilli flakes, lemon, baby spinach, flat-leaf parsley

A white bowl of spaghetti tossed with garlic, chilli flakes and chopped parsley, topped with a whole sardine fillet and a sprig of parsley, with more bowls of pasta behind

turkish-tomato-bulgur-salad-feta-pumpkin-seeds

Turkish-Style Tomato Bulgur Salad with Feta and Pumpkin Seeds

Lunch

fine bulgur wheat, tomato purée, cumin, chilli flakes, red pepper, tomatoes, red onion, parsley, mint, lemon juice, extra virgin olive oil, feta, pumpkin seeds, salad leaves, carrot, avocado

A grey plate of tomato-red bulgur salad with diced pepper and red onion, crumbled feta and pumpkin seeds, next to a bowl of green salad with avocado and carrot on a dark table

smashed-avocado-toast-smoky-sweet-potato-basil

Smashed Avocado Toast with Smoky Sweet Potato and Basil

Breakfast

sweet potato, olive oil, smoked paprika, chilli flakes, avocado, lemon juice, wholegrain sourdough, pumpkin seeds, basil

Two slices of sourdough toast spread with smashed avocado and topped with golden cubes of smoky sweet potato and fresh green and purple basil, on a fluted white plate

smoked-salmon-rice-cakes-avocado-cottage-cheese

Smoked Salmon Rice Cakes with Avocado Cottage Cheese and Dill

Snack

plain rice cakes, cottage cheese, avocado, lemon juice, smoked salmon, dill

A plain rice cake spread with a thick layer of green avocado mash and topped with folded slices of smoked salmon and a sprig of dill on a wooden surface

griddled-halloumi-courgette-roasted-pepper-ciabatta

Griddled Halloumi, Courgette and Roasted Pepper Ciabatta

Lunch

ciabatta rolls, halloumi, courgette, olive oil, roasted red peppers, light soft cheese, rocket, mint, lemon juice

chicken-pea-cashew-pasta-lime-herbs

Chicken, Pea and Cashew Pasta with Lime and Herbs

Dinner

wholewheat penne, salt, frozen peas, olive oil, chicken breast, garlic, cashews, lime, coriander

A dark blue bowl of penne pasta with green peas, toasted cashews, fresh herbs and a wedge of lime, with a pair of chopsticks

toasted-chicken-hummus-wraps-crunchy-salad

Toasted Chicken and Hummus Wraps with Crunchy Salad

Lunch

ready-cooked chicken breast, reduced-fat hummus, 0% fat Greek yogurt, lemon juice, smoked paprika, wholemeal tortilla wraps, lettuce, tomato, carrot

Two halves of a toasted tortilla wrap with griddle marks, filled with chicken pieces, crisp lettuce, tomato, grated carrot and a creamy sauce, on a slate board against a dark blue background

spiced-turkey-mince-poached-eggs-garlic-yogurt

Spiced Turkey Mince and Poached Eggs on Garlic Yogurt with Chilli Oil

Dinner

0% fat Greek yogurt, garlic, olive oil, lean turkey mince, cumin, paprika, tomato purée, eggs, white wine vinegar, chilli flakes, dill, wholemeal pitta

A white plate of garlic yogurt topped with spiced mince and poached eggs, drizzled with red chilli oil and scattered with fresh dill, with triangles of warm flatbread around the edge

greek-yogurt-breakfast-bowl-clementine-chia-almonds

Greek Yogurt Breakfast Bowl with Clementine, Chia, Almonds and Cranberries

Breakfast

0% fat Greek yogurt, clementines, chia seeds, almonds, hazelnuts, dried cranberries

A speckled ceramic bowl of thick Greek yogurt topped with clementine segments, a band of chia seeds, whole almonds, hazelnuts and dried cranberries on a linen cloth

moroccan-spiced-chicken-butternut-squash-couscous-bowl

Moroccan-Spiced Chicken and Butternut Squash Couscous Bowl

Dinner

olive oil, chicken breast, garlic, cumin, turmeric, paprika, cinnamon, butternut squash, red pepper, broccoli, wholewheat couscous, stock, lemon, coriander

A blue and white patterned bowl of golden spiced chicken with butternut squash cubes, red pepper strips, broccoli and couscous, scattered with chopped herbs and topped with two lemon pieces

smoked-paprika-popcorn

Smoked Paprika Popcorn

Snack

popcorn kernels, olive oil, smoked paprika, salt

A close-up of fluffy freshly popped popcorn with a light golden seasoning

garlic-griddled-courgettes-tomatoes-parsley

Garlic Griddled Courgettes with Fresh Tomatoes and Parsley

Snack

courgette, extra virgin olive oil, garlic, lemon juice, tomatoes, parsley

Thick rounds of chargrilled courgette with dark griddle marks on a bed of sliced fresh tomato, scattered with parsley, black pepper and garlic cloves on a white plate

smoky-green-lentil-sweet-potato-stew-rice-kale

Smoky Green Lentil and Sweet Potato Stew with Rice and Kale

Dinner

olive oil, onion, garlic, smoked paprika, cumin, sweet potato, tomato purée, gluten-free vegetable stock, tinned green lentils, kale, lemon juice, brown basmati rice

A wooden-toned bowl of smoky green lentils with chunks of orange sweet potato beside a mound of rice, topped with fresh curly kale, with more bowls and kale behind

whole-baked-trout-lemon-crispy-new-potatoes

Whole Baked Trout with Lemon, Crispy New Potatoes and Courgette Ribbons

Lunch

whole rainbow trout (oily fish), new potatoes, olive oil, lemon, garlic, parsley, courgette, carrot

A whole baked trout with crisp golden skin on a pink plate beside roasted new potatoes and rolls of courgette and carrot ribbons, with a halved lime

millet-porridge-warm-cherry-compote-pumpkin-seeds

Millet Porridge with Warm Cherry Compote and Pumpkin Seeds

Breakfast

millet, gluten-free oat drink, cinnamon, salt, frozen dark sweet cherries, lemon juice, pumpkin seeds

A ribbed beige bowl of pale millet porridge beside a glossy dark red cherry compote with whole cherries, topped with a small green leaf

courgette-rolls-white-bean-herb-filling

Courgette Rolls with Lemony White Bean and Herb Filling

Snack

courgette, cannellini beans, olive oil, lemon juice, garlic, chives, sunflower seeds, balsamic glaze

Hands placing a small courgette ribbon roll filled with creamy white bean and herb filling onto a white plate with other rolls, crumbs of green herbs and small dots of balsamic glaze

courgette-carpaccio-crispy-chilli-chickpeas

Courgette Carpaccio with Basil, Lemon and Crispy Chilli Chickpeas

Lunch

courgettes, chickpeas, olive oil, smoked paprika, chilli flakes, garlic, lemon, basil

A white plate of thin raw courgette rounds dressed with olive oil and lemon, scattered with fresh basil leaves and crispy red chilli chickpea crumbs, on patterned tiles

vegan-chickpea-flour-scramble-avocado

Vegan Chickpea Flour Scramble with Chickpeas, Kale and Avocado

Breakfast

chickpea flour, nutritional yeast, turmeric, olive oil, onion, red cabbage, kale, chickpeas, avocado, hot sauce

A cast-iron pan of golden vegan scramble with chickpeas, red cabbage and greens, topped with sliced avocado and a drizzle of hot sauce, with a smaller portion on toast beside it

baked-sea-bass-cherry-tomatoes-red-onion-basil

Baked Sea Bass with Roasted Cherry Tomatoes, Red Onion and Basil

Dinner

red onion, cherry tomatoes, garlic, olive oil, sea bass, lemon juice, basil, brown rice

A glass baking dish of golden baked white fish fillets topped with soft roasted cherry tomato halves, red onion rings and wilted basil

herring-warm-new-potatoes-pickled-red-onion-dill

Herring with Warm New Potatoes, Quick-Pickled Red Onion and Dill

Lunch

new potatoes, pickled herring (oily fish), red onion, red wine vinegar, sugar, dill, olive oil

A white fish-shaped dish of silver herring fillets on sliced boiled potatoes, topped with bright pink pickled red onion and chopped dill

smoked-salmon-chive-scrambled-eggs-seeded-toast

Smoked Salmon and Chive Scrambled Eggs on Seeded Toast

Breakfast

seeded wholemeal bread, eggs, olive oil, smoked salmon, chives, parsley, black pepper

A slice of toasted seeded wholemeal bread topped with soft scrambled eggs, ribbons of smoked salmon and fresh herbs on a white plate, with a mug behind

lemon-thyme-chicken-thighs-new-potatoes-salad

Lemon and Thyme Chicken Thighs with Crispy New Potatoes and Salad

Dinner

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

A plate of golden pan-fried chicken thigh topped with a lemon slice and fresh herbs on golden new potatoes, with mixed salad leaves and cherry tomatoes, lemon slices and a cup of tea beside it

courgette-pea-white-bean-soup

Courgette, Pea and White Bean Soup with Parsley and Olive Oil

Lunch

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

Two white bowls of smooth yellowish-green soup topped with fresh parsley leaves, a drizzle of olive oil and black pepper, with a spoon on a grey stone surface

smoky-toasted-pumpkin-sunflower-seeds

Smoky Toasted Pumpkin and Sunflower Seeds

Snack

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

A small dark blue cup filled with toasted sunflower seeds and a few pumpkin seeds on a wooden board, with more seeds scattered around it

vegan-buckwheat-pancakes-blueberries-coconut-yogurt

Vegan Buckwheat Pancakes with Blueberries and Coconut Yogurt

Breakfast

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

A stack of golden buckwheat pancakes spread with white coconut yogurt and topped with blueberries and a dusting of cinnamon, with a scoop of coconut yogurt mixed with cacao nibs on a blue-rimmed plate

creamy-mushroom-broccoli-quinoa-watercress

Creamy Mushroom and Broccoli Quinoa with Watercress and Tomato Salad

Dinner

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

A white plate of creamy tricolour quinoa with sliced mushrooms and broccoli florets, next to a pile of watercress topped with halved cherry tomatoes

rice-noodle-salad-edamame-peanut-lime-dressing

Rice Noodle Salad with Edamame, Carrot, Cucumber and Peanut Lime Dressing

Dinner

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

A hand holding a yellow bowl of thin rice noodles tossed with shredded carrot, strips of red pepper, cucumber slices and fresh herbs, with a fork in the bowl

green-apple-slices-sunflower-seed-butter-dip

Green Apple Slices with Cinnamon Sunflower Seed Butter Dip

Snack

green apples, lemon juice, sunflower seed butter, cinnamon

A white plate of thin green apple slices around a small dark bowl of creamy sunflower seed butter, next to a halved green apple on a brown cloth

egg-fried-rice-cauliflower-carrot-peas

Egg Fried Rice with Cauliflower Rice, Carrot, Peas and Spring Onions

Lunch

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

A wide white bowl of egg fried rice flecked with diced carrot and sliced spring onions, with dark chopsticks resting on the rim

crispy-gnocchi-butter-beans-spinach-tomatoes

Crispy Gnocchi with Butter Beans, Spinach and Cherry Tomatoes

Dinner

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

A frying pan of golden pan-fried gnocchi with wilted spinach, cherry tomatoes and grated hard cheese, with fresh basil, lemon wedges, vine tomatoes and a wedge of cheese around it

lemon-garlic-salmon-asparagus-basmati-rice

Lemon Garlic Salmon with Asparagus and Basmati Rice

Dinner

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

A white plate with a roasted salmon fillet topped with a lemon slice, a bundle of roasted asparagus spears and fluffy white basmati rice, with a fork beside it on a wooden table

roasted-squash-puy-lentil-spinach-salad

Roasted Butternut Squash, Puy Lentil and Spinach Salad with Pumpkin Seeds

Lunch

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

A blue-rimmed bowl of roasted butternut squash cubes with cherry tomatoes, diced red onion and baby spinach leaves, scattered with pumpkin seeds and chia seeds

smashed-butter-bean-avocado-sourdough-tomatoes

Smashed Butter Bean and Avocado on Sourdough with Cherry Tomatoes and Chives

Breakfast

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

A thick slice of toasted sourdough spread with chunky green butter bean and avocado smash, topped with a row of sliced cherry tomatoes and snipped chives on a white plate

garlic-lemon-white-bean-dip-vegetable-sticks

Garlic and Lemon White Bean Dip with Vegetable Sticks

Snack

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

An outdoor table with a terracotta bowl of creamy pale dip, jars of carrot sticks, a basket of cucumber and pepper sticks, crackers and lit tea lights

brown-rice-lentil-stuffed-peppers-tomato-sauce

Brown Rice and Lentil Stuffed Peppers Baked in Tomato Sauce

Dinner

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

A glass baking dish of red and yellow pepper halves filled with spiced rice and topped with toasted seeds, baked in tomato sauce, on a wooden table

moroccan-chickpea-carrot-spinach-stew-millet

Moroccan-Spiced Chickpea, Carrot and Spinach Stew with Herbed Millet

Dinner

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

A white plate with a mound of fluffy golden grains beside a chickpea, carrot and spinach stew scattered with coriander, in front of a person in a checked shirt

pink-raspberry-smoothie-bowl-kiwi-berries

Pink Raspberry Smoothie Bowl with Kiwi, Berries and Toasted Buckwheat

Breakfast

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

A wooden bowl of thick bright pink smoothie topped with strawberries, blueberries, diced kiwi, coconut flakes and a crunchy topping, on a linen cloth with dried flowers

paprika-chicken-minted-pea-puree-beetroot

Paprika Chicken Thighs with Minted Pea Purée and Beetroot Dressing

Dinner

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

Golden paprika chicken pieces on a bright green pea purée, topped with watercress and pea shoots and splashed with a vivid pink beetroot dressing on a teal plate

warm-chickpea-cauliflower-spinach-breakfast-bowl

Warm Chickpea, Cauliflower and Spinach Breakfast Bowl with Lemon

Breakfast

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

A black bowl of warm chickpeas with golden cauliflower, red pepper, red onion, wilted spinach and herbs, topped with a lemon slice and a fork

vegan-chickpea-flour-quiche-courgette-olives

Vegan Chickpea Flour Quiche with Courgette, Olives and Tomatoes (Gluten-Free)

Breakfast

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

A golden vegan quiche topped with courgette rounds, black olives and fresh diced tomato on a wooden board, with a cake slice, a knife and two slices on small plates

lentil-mushroom-balls-spaghetti-courgetti

Lentil and Mushroom Balls in Tomato Sauce with Spaghetti and Courgetti

Dinner

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

A grey bowl of spaghetti in tomato sauce with brown lentil and mushroom balls, topped with basil and a savoury sprinkle, with two tomatoes and a fork on a wooden board

chickpea-butternut-spinach-coconut-curry

Chickpea, Butternut Squash and Spinach Coconut Curry with Rice

Dinner

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

A white plate of creamy yellow coconut curry with chickpeas, chunks of butternut squash and spinach beside white rice, sprinkled with chopped chives

roasted-vegetable-quinoa-salad-chickpeas-pomegranate

Roasted Vegetable Quinoa Salad with Chickpeas and Pomegranate

Lunch

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

A blue and white patterned platter of quinoa salad with roasted yellow and orange peppers, courgette, beetroot, cherry tomatoes, pomegranate seeds and herbs, with wooden salad servers

roasted-beetroot-radish-lentil-salad

Roasted Beetroot, Radish and Lentil Salad with Mustard Dressing

Lunch

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

A person in an apron holding a dark plate of mixed red and green salad leaves with roasted beetroot, thinly sliced radishes and fresh herbs

buckwheat-chia-breakfast-pots-berry-compote

Buckwheat and Chia Breakfast Pots with Berry Compote and Persimmon

Breakfast

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

A glass layered with creamy buckwheat and chia pudding and a dark berry compote, topped with nuts and slices of orange persimmon, with pumpkin seeds scattered on a wooden board

sweet-potato-kidney-bean-chilli

Sweet Potato and Kidney Bean Chilli (Vegan)

Dinner

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

Two bowls of kidney bean and sweet potato chilli topped with sliced avocado, a spoonful of white yogurt, chives and coriander, beside glasses of green drink

palak-paneer-wholemeal-chapati

Palak Paneer (Spinach and Paneer Curry) with Wholemeal Chapati

Dinner

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

A dark bowl of green spinach and paneer curry swirled with yogurt, beside a plate of flaky flatbreads, small red onions, green chillies and whole spices

tuscan-borlotti-bean-cavolo-nero-stew

Tuscan Borlotti Bean and Cavolo Nero Stew with Potatoes

Dinner

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

A shallow bowl of creamy borlotti bean stew with chunks of potato, celery and wilted dark green cavolo nero

roasted-cauliflower-black-bean-bowl-peppers

Roasted Cauliflower and Black Bean Bowl with Peppers and Coriander (Vegan)

Dinner

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

A white bowl of roasted cauliflower, red pepper, courgette and black beans scattered with chopped coriander, on a red napkin with a small pot of garlic yogurt

stuffed-piquante-peppers-lentil-walnut-pate

Sweet Piquanté Peppers Stuffed with Lentil and Walnut Pâté (Vegan)

Snack

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

Two small, glossy, round red peppers filled with a coarse lentil and walnut pâté on a weathered wooden board

sesame-tempeh-stir-fry-mushrooms-baby-corn

Sesame Tempeh Stir-Fry with Mushrooms, Baby Corn and Brown Rice

Dinner

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

A black frying pan of stir-fried brown rice with golden tempeh squares coated in sesame seeds, mushrooms, baby corn and sliced spring onions, with a wooden spatula

tart-cherry-greek-yogurt-smoothie

Tart Cherry and Greek Yogurt Smoothie

Snack

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

A tall ribbed glass of thick deep pink cherry and yogurt smoothie on a wooden table beside a green plant

teriyaki-salmon-charred-spring-onions-rice

Teriyaki Salmon with Charred Spring Onions and Rice

Dinner

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

Two plates of glossy teriyaki-glazed salmon fillets sprinkled with sesame seeds, served with white rice and charred spring onions

thai-tofu-larb-bean-sprouts

Thai Tofu Larb with Bean Sprouts and Fresh Herbs

Lunch

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

A plate of crumbled tofu larb with red onion, coriander and Thai basil on a bed of bean sprouts, with a bowl of tofu larb and a tub of fresh basil behind

spanish-tortilla-peppers-spring-onions

Spanish Tortilla with Peppers and Spring Onions

Lunch

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

A golden Spanish tortilla in a cast iron pan, cut into eight wedges, surrounded by chopped tomato, spring onions and tortilla chips

tofu-spinach-breakfast-muffins

Tofu and Spinach Breakfast Muffins

Breakfast

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

Breakfast

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

A slice of toasted sourdough spread with bright green pea and avocado smash, topped with sautéed peas, carrot, onion, pepper and sweetcorn and a sprig of rosemary

scottish-oatcakes-almond-butter

Homemade Scottish Oatcakes with Almond Butter

Snack

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

A stack of golden homemade oatcakes on a white cake stand, with oat stalks, a linen cloth and small jars of nut butter on a rustic wooden table

asparagus-courgette-lemon-risotto

Asparagus, Courgette and Lemon Risotto

Dinner

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

A white bowl of creamy risotto with pieces of green asparagus and courgette, topped with a tangle of fresh pea shoots

crispy-tofu-katsu-curry-rice

Crispy Tofu Katsu Curry with Rice

Dinner

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

An oval plate of crispy golden breaded katsu with a smooth curry sauce, a mound of white rice and a shredded cabbage and carrot salad, with small side bowls

spinach-ricotta-cannelloni-tomato-sauce

Spinach and Ricotta Cannelloni with Tomato Sauce

Dinner

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

Baked cannelloni filled with spinach and ricotta and covered in a rich tomato sauce, served on a white plate with fresh basil and a small bowl of grated cheese

garlic-mushrooms-spinach-sourdough-toast

Garlic Mushrooms and Spinach on Sourdough Toast

Breakfast

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

Thick slices of toasted sourdough piled with creamy garlic mushrooms and wilted spinach, with slices of avocado on a white plate

vegan-banana-oat-pancakes-berries

Vegan Banana Oat Pancakes with Berries

Breakfast

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

A tall stack of fluffy golden pancakes topped with raspberries and a drizzle of maple syrup, with blueberries on the plate and a bowl of berries behind

chunky-guacamole-baked-pitta-chips

Chunky Guacamole with Baked Pitta Chips

Snack

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

A small white cup of chunky guacamole with a golden toasted pitta chip dipped in it, garnished with coriander, beside cherry tomatoes and halved avocados

chicken-souvlaki-skewers-red-cabbage-salad

Chicken Souvlaki Skewers with Red Cabbage and Tomato Salad

Dinner

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

Grilled chicken souvlaki skewers on a plate with a crunchy salad of shredded red cabbage, red onion and tomato, carrot strips and celery leaves

creamy-lemon-garlic-prawn-tagliatelle

Creamy Lemon Garlic Prawn Tagliatelle

Dinner

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

A plate of tagliatelle in a light creamy lemon garlic sauce topped with pink prawns, chopped parsley and grated Parmesan

chicken-spinach-courgette-salad-feta-olives

Chicken, Spinach and Courgette Salad with Feta, Olives and Almonds

Lunch

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

A bowl of baby spinach salad with sliced chicken breast, cherry tomatoes, courgette, black olives, cubes of feta and flaked almonds, drizzled with a mustard dressing

black-bean-sweetcorn-quesadillas-salsa

Black Bean and Sweetcorn Quesadillas with Salsa

Lunch

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

Golden wholemeal quesadilla wedges stacked on a slate board with a spiced black bean filling, fresh coriander, a bowl of tomato salsa and a pot of yogurt dip

fried-eggs-rye-soft-cheese-pea-shoots

Fried Eggs on Rye with Soft Cheese and Pea Shoots

Breakfast

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

Two sunny-side-up fried eggs with golden runny yolks and cracked black pepper on dark rye toast spread with soft cheese and pea shoots

ricotta-cherry-tomato-bruschetta

Ricotta and Cherry Tomato Bruschetta with Basil

Snack

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

Toasted bread spread with creamy ricotta and topped with quartered cherry tomatoes and chopped basil, with olive oil, lemon and basil leaves

stuffed-aubergines-lentils-feta

Stuffed Aubergines with Lentils, Tomato and Feta

Dinner

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

Baked aubergine halves filled with a spiced tomato and lentil mixture, topped with tomato slices, golden crumbled feta and fresh parsley

beef-broccoli-stir-fry-rice

Beef and Broccoli Stir-Fry with Rice

Dinner

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

A plate of tender sliced beef and broccoli florets in a glossy savoury sauce served beside white rice, with chopsticks

sesame-seared-tuna-salad-egg

Sesame-Crusted Seared Tuna Salad with Egg and Ginger Dressing

Lunch

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

Slices of sesame-crusted seared tuna with pink centres on a salad of lettuce, cherry tomatoes and halved boiled eggs with a ginger dressing

asian-chicken-lettuce-wraps

Asian Chicken Lettuce Wraps with Water Chestnuts

Lunch

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

A romaine lettuce leaf filled with savoury minced chicken next to a second wrap topped with chopped peanuts and chives, on a metal plate

mediterranean-vegetable-frittata-spinach-feta

Mediterranean Vegetable Frittata with Spinach, Peppers and Feta

Breakfast

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

A golden vegetable frittata with spinach and crumbled white cheese in a cast iron pan, with one slice on a white plate

caprese-skewers-basil-pesto

Caprese Skewers with Basil Pesto

Snack

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

Skewers of cherry tomatoes, mozzarella balls and basil leaves drizzled with green pesto on a dark tray, with toasted bread beside them

turkish-chicken-casserole-mushrooms-peppers

Turkish Chicken Casserole with Mushrooms and Peppers (Tavuk Güveç)

Dinner

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

A terracotta dish of chicken pieces cooked with mushrooms, red and yellow peppers and green chilli, on a patterned Turkish plate

chana-masala-chickpea-curry-rice

Chana Masala (Chickpea Curry) with Basmati Rice

Dinner

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

A blue plate of chana masala, chickpeas in a spiced tomato and onion sauce, with basmati rice and fresh chopped herbs

vietnamese-rice-paper-rolls-prawns

Vietnamese Rice Paper Rolls with Prawns and Hoisin Peanut Dip

Lunch

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

Fresh Vietnamese rice paper rolls cut in half to show prawns, rice noodles, avocado, carrot, red pepper and herbs, with a small bowl of dipping sauce

grilled-chicken-salad-avocado-apple

Grilled Chicken Salad with Avocado, Apple and Yogurt Dressing

Lunch

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

A blue bowl of salad with sliced grilled chicken drizzled with creamy dressing, avocado, apple slices, cucumber, cherry tomatoes and green leaves

avocado-toast-jammy-egg-walnuts

Avocado Toast with Jammy Egg, Walnuts and Chilli

Breakfast

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

Smashed avocado on toasted sourdough topped with a halved soft-boiled egg, chopped walnuts, fresh parsley and chilli flakes

devilled-eggs-greek-yogurt-paprika

Devilled Eggs with Greek Yogurt and Paprika

Snack

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

Devilled egg halves with a creamy yolk filling, dusted with paprika and dried herbs and topped with sliced spring onions, in two white dishes

japanese-ginger-pork-shogayaki-cabbage

Japanese Ginger Pork (Shogayaki) with Shredded Cabbage and Rice

Dinner

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

Sliced pan-fried pork in a glossy ginger sauce with a mound of finely shredded cabbage on a white plate, with a bowl of soup beside it

chicken-massaman-curry-potatoes-carrots

Chicken Massaman Curry with Potatoes and Carrots

Dinner

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

A bowl of white jasmine rice topped with massaman curry of potatoes and carrots, peanuts, coriander leaves and lime wedges

spicy-pork-ramen-soft-boiled-egg

Spicy Pork Ramen with Soft-Boiled Egg and Bamboo Shoots

Lunch

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

A bowl of spicy orange ramen broth with a halved soft-boiled egg, sliced pork, bamboo shoots and red chilli threads

thai-basil-chicken-pad-krapow-green-beans

Thai Basil Chicken (Pad Krapow) with Green Beans

Lunch

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

A white bowl of Thai basil chicken stir-fry with green beans, basil leaves, fresh red chilli and whole dried chillies

protein-french-toast-berries-greek-yogurt

Protein French Toast with Berries and Greek Yogurt

Breakfast

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

A thick slice of golden French toast topped with Greek yogurt, strawberries, blueberries, flaked almonds and a drizzle of honey

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

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