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

Cool garlic yogurt topped with cumin-spiced turkey mince, soft poached eggs and a drizzle of paprika chilli oil, with warm wholemeal pitta to scoop it up. A high-protein dinner with 57g of protein, ready in 20 minutes.

Dinner

Serves 2

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

Ingredients

200g/7oz 0% fat Greek yogurt (take it out of the fridge when you start)
1 small garlic clove, finely grated
1 tbsp (15ml) olive oil, divided
250g/9oz lean turkey mince (5% fat)
1 tsp ground cumin and 1 tsp sweet paprika
1 tbsp (15g) tomato purée (paste) mixed with 3 tbsp (45ml) water
4 medium eggs, as fresh as possible
About 1 litre/4 cups boiling water from the kettle, plus 1 tsp white wine vinegar (optional), for poaching
½ tsp chilli flakes (or pul biber) and ½ tsp smoked paprika, for the chilli oil
A few sprigs of dill (about 5g), chopped
2 wholemeal pittas (about 60g/2oz each)
¼ tsp salt, divided, and a pinch of black pepper

Method

Boil the kettle and pour about 1 litre of the water into a wide, deep frying pan or sauté pan, at least 5cm/2in deep. Add the vinegar if using and keep at a gentle simmer over a low to medium heat. Mix the yogurt with the garlic and a pinch of the salt.
Heat 1 tsp of the oil in a frying pan (skillet) over a medium to high heat. Add the turkey mince and cook for 5 minutes, breaking it up with a wooden spoon, until browned. Stir in the cumin, sweet paprika, the tomato purée mixture, the rest of the salt and the pepper and cook for 2 to 3 minutes more, until thick and the mince is cooked through with no pink meat (75°C on a probe thermometer, if you have one). Keep warm over a low heat.
Crack each egg into a cup and gently slide them into the simmering water, spaced apart. Poach for 3 to 4 minutes, until the whites are set and the yolks still soft, then lift out with a slotted spoon onto kitchen paper.
Meanwhile, warm the pittas in a toaster and cut into triangles. Put the remaining 2 tsp oil, the chilli flakes and smoked paprika in a small heatproof bowl and microwave for 20 to 30 seconds, until the oil turns red and smells fragrant.
Spread the garlic yogurt over two plates, spoon the mince on top and add 2 poached eggs to each. Drizzle with the chilli oil, scatter with dill and serve with the warm pitta.

Why it works

A plate gives you about 57g of protein for 621 calories, from the turkey, eggs and yogurt.

Garlic yogurt as a base. Mixing yogurt with garlic and salt makes a simple sauce that works as the base of a meal. This plate is inspired by Turkish çılbır, poached eggs on garlic yogurt with spiced butter; we add spiced mince to make it a filling dinner and use olive oil instead of butter. Use the yogurt at room temperature so it does not cool the hot mince and eggs.

Why it is tagged for testosterone. Turkey and eggs are complete proteins, and eggs provide some vitamin D. With this much protein, it suits a training day.

Why it is tagged for blood sugar. The pitta brings most of the 36g of carbohydrate, balanced by the large amount of protein from the mince, eggs and yogurt.

Contains milk, eggs and wheat (gluten). If you are pregnant, the NHS says eggs with a red lion stamp, or eggs produced under the British Lion scheme, are safe to eat with runny yolks; otherwise cook the eggs until the yolks are set. For a vegetarian breakfast version, try the Turkish eggs with garlic yogurt.

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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