Spanish Tortilla with Peppers and Spring Onions

A thick, golden Spanish tortilla of gently cooked potatoes, onion and red pepper set in eggs with spring onions and served with a quick fresh tomato salsa. Great warm or cold for lunch.

Lunch

Serves 4 (2 wedges each)

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

Ingredients

500g/1lb 2oz waxy potatoes, such as Charlotte or Yukon Gold (all-purpose), peeled and very thinly sliced
1 large onion (about 150g/5oz), thinly sliced
1 red pepper (bell pepper, about 150g/5oz once deseeded), thinly sliced
3 tbsp (45ml) olive oil
6 medium eggs (US large)
3 spring onions (scallions, about 45g/1½oz), sliced: 2 for the tortilla, 1 for the salsa
Half a tsp salt and black pepper
For the salsa
200g/7oz ripe tomatoes, finely chopped, with a pinch of salt
A handful of plain corn tortilla chips, to serve (optional; check the label if you need them gluten-free)

Method

Heat the oil in a 24cm/9½in non-stick or well-seasoned frying pan (skillet) over a medium-low heat. Add the potatoes, onion and pepper with half the salt, cover and cook gently for 20 to 25 minutes, turning now and then, until the potatoes are completely tender but not crisp.
Meanwhile, beat the eggs in a large bowl with the rest of the salt, some pepper and two-thirds of the spring onions.
Tip the hot potato mixture into the eggs, leaving any excess oil in the pan, and stir gently. Leave for 5 minutes.
Reheat the pan over a medium-low heat, pour in the mixture and press it level. Cook for 8 to 10 minutes, running a spatula round the edge now and then, until the base is golden and only the top is still slightly liquid.
Put a large plate over the pan, carefully turn the tortilla out onto it, then slide it back into the pan, cooked side up. Cook for 4 to 5 minutes more, until set all the way through: a knife pushed into the centre should come out clean, with no liquid egg.
Mix the tomatoes with the remaining spring onion and a pinch of salt. Cut the tortilla into 8 wedges and serve 2 each, warm or at room temperature, with the salsa and a few tortilla chips, if you like. Leftovers keep, covered, in the fridge for up to 2 days.

Why it works

Two wedges give you about 13g of protein for 337 calories. A Spanish tortilla is one of the simplest vegetarian lunches: just potatoes, onion, eggs and olive oil.

Lighter than the traditional way. Classic tortillas often cook the potatoes in a large amount of oil. Here they are cooked gently, covered, in 3 tablespoons of olive oil, so you know exactly how much oil goes in.

The secret to a thick, creamy tortilla. Soaking the hot potatoes in the beaten eggs for 5 minutes before cooking helps the mixture hold together. Cook over a low heat so the inside sets before the base burns.

How to flip it. Use a plate larger than the pan, hold it firmly over the top and turn in one confident movement. Slide it back in to cook the other side.

Not tagged for blood sugar, because the potatoes bring 26g of carbohydrate. Contains egg. For another egg dish, try the Mediterranean vegetable frittata.

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

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

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