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
Serves 2
Ingredients
- For the chicken
- 2 skinless, boneless chicken breasts (about 300g/10½oz)
- 1 tsp (5ml) olive oil
- Half a tsp smoked paprika and half a tsp garlic powder
- A pinch of salt and black pepper
- For the salad
- 100g/3½oz mixed salad leaves, such as romaine (cos) and baby leaves
- 150g/5oz cherry tomatoes, halved
- Half a cucumber (about 150g/5oz), sliced
- 1 crisp green apple (about 150g/5oz), cored and thinly sliced
- 1 small ripe avocado (about 100g/3½oz flesh), sliced
- 80g/3oz sugar snap peas, halved
- For the dressing
- 80g/3oz/⅓ cup 0% fat Greek yogurt
- 1 tsp (5g) Dijon mustard (check it is gluten-free if you need it to be)
- 1 lemon: 1 tbsp (15ml) juice for the dressing and 1 tsp (5ml) for the apple and avocado
- 1 tsp (7g) runny honey
- 1 tbsp (15ml) water, plus a pinch of salt and pepper
Method
- Put the chicken between two sheets of baking paper (parchment paper) and flatten the thickest part with a rolling pin until it is an even 2cm/¾in thick, so it cooks evenly.
- Mix the oil, paprika, garlic powder, salt and pepper and rub all over the chicken. Heat a griddle pan or large frying pan over a medium-high heat.
- Cook the chicken for 5 to 6 minutes on each side, until golden and cooked through, with no pink in the middle; the thickest part should reach 75C/167F. Rest on a board for 5 minutes, then slice.
- While the chicken cooks, whisk the yogurt, mustard, 1 tbsp lemon juice, honey, water, salt and pepper in a small bowl.
- Toss the apple and avocado slices with the remaining 1 tsp lemon juice so they do not brown.
- Divide the leaves between 2 bowls and arrange the tomatoes, cucumber, apple, avocado and sugar snaps on top. Add the sliced chicken and drizzle with the dressing.
- For a packed lunch, keep the dressing and avocado separate and add them just before eating. Cooked chicken keeps in the fridge for up to 2 days.
Why it works
A bowl has about 42g of protein and 8g of fibre for 405 calories. Most of the protein comes from the chicken breast, and most of the fat from the avocado.
Flatten the chicken. Chicken breasts are thick at one end and thin at the other, so the thin end dries out before the thick end is cooked. Flattening them to an even thickness means they cook through evenly and stay juicy.
A lighter dressing. Shop-bought creamy dressings are often high in fat and sugar. This one uses Greek yogurt, mustard and lemon, with a teaspoon of honey to balance the sharpness, and adds protein instead.
Why apple. Crisp apple adds sweetness, crunch and fibre, and goes well with chicken and mustard. Tossing it in lemon juice stops it browning.
Why it is tagged for blood sugar. With about 22g of carbohydrate, lots of protein and fibre, and no bread or pasta, this is a lunch unlikely to cause a sharp rise in blood sugar. For another chicken salad, try the healthy chicken Caesar salad or the chicken shawarma bowls.
10
20
405
42
22
15
American
gluten-free
grilled chicken salad, healthy chicken salad, chicken avocado salad, chicken apple salad, high protein salad
ricotta-cherry-tomato-bruschetta
Ricotta and Cherry Tomato Bruschetta with Basil
Snack
15
sourdough, garlic, ricotta, lemon, cherry tomatoes, olive oil, basil
stuffed-aubergines-lentils-feta
Stuffed Aubergines with Lentils, Tomato and Feta
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
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
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
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
Breakfast
35
eggs, olive oil, red onion, red pepper, spinach, sun-dried tomatoes, feta, parsley
caprese-skewers-basil-pesto
Caprese Skewers with Basil Pesto
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)
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
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
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
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
Breakfast
20
sourdough, avocado, lemon juice, eggs, walnuts, parsley, chilli flakes
devilled-eggs-greek-yogurt-paprika
Devilled Eggs with Greek Yogurt and Paprika
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
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
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
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
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
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
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
Dinner
60
olive oil, onion, red pepper, garlic, tomatoes, smoked paprika, saffron, paella rice, stock, green beans, peas, prawns, lemon, parsley
%2520and%2520Vegetable%2520Paella.jpeg)
chicken-cacciatore-peppers-olives
Chicken Cacciatore with Peppers and Olives
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
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
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
Breakfast
70
buckwheat flour, eggs, mushrooms, garlic, spinach, emmental, olive oil
crispy-baked-kale-chips
Crispy Baked Kale Chips
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
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
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
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
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
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
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
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
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
Snack
5
coffee, banana, greek yogurt, cocoa, oats, milk, cinnamon
mixed-berry-protein-smoothie-bowl
Mixed Berry Protein Smoothie Bowl
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
Breakfast
5
greek yogurt, spinach, pineapple, banana, chia seeds, milk
besan-chilla-chickpea-flour-pancakes
Besan Chilla (Chickpea Flour Pancakes) with Spinach and Tomato
Breakfast
40
gram flour, cumin, turmeric, onion, tomatoes, spinach, chilli, coriander, soy yogurt
%2520with%2520Spinach%2520and%2520Tomato.jpeg)
roasted-red-pepper-tomato-soup
Roasted Red Pepper and Tomato Soup with Butter Beans
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
Dinner
45
cod, new potatoes, green beans, courgette, lemon, olive oil, dill, capers, garlic
turkey-burgers-apple-slaw
Turkey Burgers with Crunchy Apple Slaw
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
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
Snack
5
almonds, walnuts, cashews, pumpkin seeds, raisins, dark chocolate, cinnamon
tzatziki-vegetable-sticks
Tzatziki with Vegetable Sticks
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
Breakfast
25
quinoa, soy milk, pear, cinnamon, walnuts, maple syrup
vietnamese-chicken-noodle-salad
Vietnamese-Style Chicken and Herb Noodle Salad
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
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
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
Snack
55
apple, oats, walnuts, cinnamon, maple syrup, butter, greek yogurt
peanut-butter-protein-bars
No-Bake Peanut Butter Protein Bars
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)
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
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
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
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
Breakfast
10
oats, milk, protein powder, raspberries, almonds, honey, cinnamon
blueberry-oat-protein-muffins
Blueberry Oat Protein Muffins
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)
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
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
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
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
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)
Snack
70
banana, eggs, greek yogurt, wholemeal flour, almonds, protein powder, maple syrup, olive oil, walnuts, cinnamon
.jpeg)
crispy-sesame-tofu-broccoli
Crispy Sesame Tofu with Broccoli and Brown Rice (Vegan)
Dinner
45
tofu, broccoli, brown rice, tamari, maple syrup, rice vinegar, garlic, ginger, sesame seeds, sesame oil, spring onions, chilli flakes
.jpeg)
sea-bass-salsa-verde-new-potatoes
Sea Bass with Salsa Verde and Crushed New Potatoes
Dinner
35
sea bass, new potatoes, green beans, parsley, basil, mint, capers, anchovies, olive oil, lemon, mustard, garlic
beef-lentil-bolognese
Beef and Lentil Bolognese with Wholewheat Spaghetti
Dinner
60
beef mince, lentils, onion, carrots, celery, garlic, tomatoes, tomato puree, stock, wholewheat pasta, parmesan, olive oil, oregano, basil
halloumi-lentil-roasted-vegetable-salad
Halloumi, Lentil and Roasted Vegetable Salad
Lunch
45
halloumi, lentils, courgette, red pepper, aubergine, red onion, tomatoes, rocket, olive oil, lemon, mustard, honey, mint, cumin
huevos-rancheros-black-beans
Huevos Rancheros with Black Beans and Avocado
Breakfast
30
eggs, black beans, corn tortillas, tomatoes, onion, red pepper, garlic, cumin, smoked paprika, avocado, feta, lime, coriander, olive oil
banana-oat-peanut-butter-smoothie
Banana, Oat and Peanut Butter Recovery Smoothie
Snack
5
banana, oats, peanut butter, milk, greek yogurt, cinnamon
baked-falafel-bowl-tabbouleh
Baked Falafel Bowl with Tabbouleh and Tahini (Vegan)
Lunch
50
chickpeas, gram flour, quinoa, tahini, parsley, mint, tomatoes, cucumber, onion, garlic, lemon, cumin, olive oil, pumpkin seeds
salmon-poke-bowl-edamame
Salmon Poke Bowl with Edamame and Brown Rice
Dinner
40
salmon, brown rice, edamame, avocado, carrots, cucumber, tamari, rice vinegar, honey, sesame oil, sesame seeds, ginger, spring onions
turkey-meatballs-courgetti
Turkey Meatballs with Courgetti and Tomato Sauce
Dinner
40
turkey, eggs, almonds, parmesan, garlic, onion, olive oil, tomatoes, courgette, basil, oregano, chilli flakes
chicken-shawarma-meal-prep-bowls
Chicken Shawarma Meal Prep Bowls with Quinoa and Hummus
Lunch
65
chicken, quinoa, hummus, greek yogurt, cucumber, tomatoes, red onion, red cabbage, parsley, garlic, lemon, cumin, smoked paprika, cinnamon, olive oil
smoked-salmon-egg-avocado-wrap
Smoked Salmon, Egg and Avocado Breakfast Wrap
Breakfast
15
smoked salmon, salmon, eggs, avocado, spinach, wholemeal wraps, greek yogurt, lemon, dill, chives, olive oil
chocolate-avocado-mousse
Chocolate Avocado Mousse (Dairy-Free)
Snack
40
avocado, cocoa, banana, maple syrup, soy milk, raspberries
pork-tenderloin-apples-red-cabbage
Pork Tenderloin with Apples and Red Cabbage
Dinner
50
pork, apple, red cabbage, onion, cider vinegar, honey, wholegrain mustard, thyme, potatoes, olive oil
courgette-feta-fritters
Courgette and Feta Fritters
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
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
Lunch
45
cannellini beans, onion, carrots, celery, garlic, courgette, tomatoes, tomato puree, wholewheat pasta, kale, parmesan, olive oil, stock
baked-oats-apple-cinnamon
Baked Oats with Apple and Cinnamon
Breakfast
40
oats, apple, eggs, milk, walnuts, cinnamon, maple syrup, greek yogurt
greek-yogurt-bark-berries-pistachios
Greek Yogurt Bark with Berries and Pistachios
Snack
10
greek yogurt, honey, blueberries, pistachios, dark chocolate
sweet-potato-hash-eggs-kale
Sweet Potato Hash with Eggs and Kale
Breakfast
35
sweet potato, eggs, kale, onion, red pepper, garlic, smoked paprika, cumin, olive oil
lentil-mushroom-burgers
Lentil and Mushroom Burgers (Vegan)
Lunch
60
lentils, mushrooms, onion, garlic, oats, walnuts, flaxseed, tomato puree, tamari, smoked paprika, olive oil, avocado, rocket, tomatoes
.jpeg)
trout-almonds-green-beans
Pan-Fried Trout with Almonds and Green Beans
Dinner
30
trout, almonds, green beans, potatoes, butter, olive oil, lemon, parsley
lamb-kofta-tzatziki-bulgur
Lamb Kofta with Tzatziki and Bulgur Salad
Dinner
45
lamb mince, onion, garlic, parsley, mint, cumin, greek yogurt, cucumber, lemon, bulgur wheat, tomatoes, spring onions, olive oil
baked-oysters-garlic-spinach
Baked Oysters with Garlic, Spinach and Parmesan
Dinner
30
oysters, spinach, garlic, shallots, parmesan, lemon, olive oil, chilli flakes
kale-walnut-pesto-pasta
Wholewheat Pasta with Kale and Walnut Pesto
Dinner
20
wholewheat pasta, kale, walnuts, garlic, parmesan, lemon, olive oil, tomatoes, chilli flakes
miso-cod-pak-choi
Miso Cod with Pak Choi and Brown Rice
Dinner
20
cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice
mushroom-barley-risotto
Mushroom and Pearl Barley Risotto with Spinach
Dinner
60
pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, parmesan, lemon, olive oil
butternut-squash-soup-ginger
Butternut Squash and Ginger Soup with White Beans
Lunch
50
butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon
seed-crackers-gluten-free
Seed Crackers (Gluten-Free, Vegan)
Snack
75
pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary
.jpeg)
low-sugar-granola-nuts-seeds
Low-Sugar Granola with Nuts and Seeds
Breakfast
40
oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon
chilli-garlic-edamame
Chilli Garlic Edamame
Snack
10
edamame, garlic, chilli flakes, sesame oil, tamari, lime
moroccan-chickpea-lentil-stew
Moroccan Chickpea and Lentil Stew with Spinach
Lunch
45
chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander
chicken-burrito-bowl
Chicken Burrito Bowl with Black Beans and Avocado
Lunch
40
chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil
smoked-mackerel-kedgeree
Smoked Mackerel Kedgeree with Eggs and Spinach
Dinner
35
mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil
chicken-broccoli-stir-fry
15-Minute Chicken and Broccoli Stir-Fry with Ginger
Dinner
15
chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds
protein-pancakes-cottage-cheese
Banana Oat Protein Pancakes with Cottage Cheese
Breakfast
20
oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon
thai-green-prawn-curry
Thai Green Prawn Curry with Broccoli
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
Dinner
30
salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt
greek-lemon-chicken-traybake
Greek Lemon Chicken Traybake with Potatoes and Olives
Dinner
60
chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill
tuna-white-bean-salad
Tuna, White Bean and Red Onion Salad
Lunch
10
tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil
