Nutrition

Recipes

• Breakfast, 17 min Banana oat pancakes with yogurt and strawberries Pancakes made from just oats, banana and eggs, topped with Greek yogurt, strawberries and a little maple syrup. 524 kcal 30 g protein
• Breakfast, 5 min Chia pudding with Greek yogurt, kiwi and orange Creamy chia pudding set overnight in milk, topped with Greek yogurt and fresh kiwi and orange for a bright make-ahead bowl. 451 kcal 27 g protein
• Breakfast, 8 min Cottage cheese toast with tomato, cucumber and dill Whole wheat toast piled with creamy cottage cheese, fresh tomato and cucumber, finished with olive oil and dill. 410 kcal 30 g protein
• Breakfast, 13 min Egg, black bean and salsa wrap Scrambled eggs, warm black beans, red pepper and cheddar rolled in a whole wheat tortilla with salsa and avocado. 527 kcal 27 g protein
• Breakfast, 5 min Greek yogurt bowl with blueberries and granola Thick Greek yogurt topped with blueberries, crunchy granola and a little honey, ready in five minutes and full of protein. 456 kcal 31 g protein
• Breakfast, 5 min Peanut butter and banana overnight oats Oats soaked overnight in milk and Greek yogurt with peanut butter and banana, ready to grab from the fridge. 508 kcal 26 g protein
• Breakfast, 30 min Shakshuka with eggs, red pepper and tomato Eggs gently cooked in a spiced tomato and red pepper sauce, served with whole wheat pita for dipping. 487 kcal 28 g protein
• Breakfast, 13 min Spinach and feta omelette with whole wheat toast A soft omelette filled with wilted spinach and salty feta, served with whole wheat toast and sliced tomato. 471 kcal 33 g protein
• Breakfast, 30 min Sweet potato and turkey hash with egg Golden sweet potato cubes, lean ground turkey and red pepper cooked in one pan and topped with an egg, hearty and filling. 450 kcal 29 g protein
• Breakfast, 18 min Turmeric tofu scramble with mushrooms, spinach and avocado Crumbled firm tofu cooked with turmeric, mushrooms and spinach and topped with avocado, a plant-based scramble with plenty of protein. 482 kcal 40 g protein
• Lunch, 15 min Black bean and corn quesadillas Crisp whole wheat quesadillas filled with mashed black beans, corn, spinach and mozzarella, with salsa and yogurt for dipping. 647 kcal 37 g protein
• Lunch, 40 min Chicken burrito bowl Chili-lime chicken with brown rice, black beans, corn, salsa and avocado, a Tex-Mex bowl that packs well. 675 kcal 45 g protein
• Lunch, 20 min Chicken shawarma wraps with garlic yogurt Spiced chicken thighs, crisp vegetables and a garlicky yogurt sauce rolled in whole wheat tortillas, ready in 20 minutes. 617 kcal 47 g protein
• Lunch, 20 min Creamy cottage cheese pasta salad Whole wheat pasta, peas and crunchy vegetables in a creamy blended cottage cheese and dill dressing, with no mayo. 581 kcal 37 g protein
• Lunch, 30 min Greek turkey meatball pitas with tzatziki Oregano-spiced turkey meatballs tucked into a whole wheat pita with tzatziki, lettuce, tomato and feta. 612 kcal 46 g protein
• Lunch, 25 min Korean-style beef rice bowl Soy-garlic ground beef with rice, wilted spinach, cucumber, carrot and a fried egg, inspired by bibimbap. 627 kcal 38 g protein
• Lunch, 30 min Lemon garlic chicken and quinoa bowl Lemon-garlic chicken over quinoa with crunchy cucumber, tomato and feta; it keeps well for three days in the fridge. 636 kcal 48 g protein
• Lunch, 35 min Lentil salad with eggs and feta Firm green lentils, hard-boiled eggs and feta in a mustard vinaigrette; a filling meatless salad that tastes even better the next day. 648 kcal 37 g protein
• Lunch, 20 min Peanut tofu and rice noodle salad Golden tofu, edamame and crunchy vegetables tossed with rice noodles in a tangy peanut-lime sauce. 706 kcal 43 g protein
• Lunch, 35 min Red lentil and carrot soup A thick, cumin-scented red lentil soup topped with yogurt, inspired by Turkish mercimek, that travels well in a thermos. 662 kcal 42 g protein
• Lunch, 35 min Tandoori chicken rice bowl with cucumber raita Yogurt-marinated, tandoori-spiced chicken thighs with basmati rice, a tomato and onion salad and cool cucumber raita. 571 kcal 46 g protein
• Lunch, 12 min Tuna and chickpea salad with pita A no-cook salad of tuna, chickpeas and crisp vegetables in a lemon-mustard dressing, served with a warm whole wheat pita. 604 kcal 40 g protein
• Dinner, 45 min Black bean and quinoa stuffed peppers Bell peppers filled with quinoa, black beans, corn and salsa, baked under melted mozzarella. 669 kcal 39 g protein
• Dinner, 20 min Chickpea shakshuka with feta Eggs gently cooked in a spiced tomato and pepper sauce with chickpeas, finished with feta and served with toast for dipping. 690 kcal 39 g protein
• Dinner, 20 min Lemon cod with couscous and peas Pan-seared cod finished with lemon-garlic butter over fluffy couscous with peas and spinach, on the table in 20 minutes. 633 kcal 46 g protein
• Dinner, 45 min Lentils and rice with caramelized onions (mujaddara) The Middle Eastern classic of lentils and rice topped with sweet caramelized onions, served with a cool cucumber yogurt. 660 kcal 38 g protein
• Dinner, 45 min Moroccan chicken and chickpea stew Chicken thighs, chickpeas, carrots and zucchini simmered in a tomato sauce warm with cumin, ginger and cinnamon, with pita to mop it up. 652 kcal 49 g protein
• Dinner, 18 min Tilapia fish tacos with lime slaw Chili-rubbed tilapia in warm whole wheat tortillas with crunchy lime cabbage slaw, avocado and a creamy yogurt sauce. 629 kcal 47 g protein
• Dinner, 35 min Tofu and green pea curry with basmati rice Golden tofu and peas simmered in a spiced tomato and yogurt sauce, inspired by Indian mattar paneer, with basmati rice. 662 kcal 43 g protein
• Dinner, 40 min Turkey and black bean chili A thick, smoky turkey chili with black beans, peppers and corn, topped with cheddar and Greek yogurt. 636 kcal 50 g protein
• Dinner, 20 min Whole wheat spaghetti with tuna, tomato and olives A pantry pasta of whole wheat spaghetti in a quick garlic-tomato sauce with tuna, black olives and parsley. 633 kcal 42 g protein
• Snack, 5 min Apple slices with peanut butter yogurt dip Crisp apple wedges with a creamy dip of Greek yogurt and peanut butter, the classic pairing with extra protein. 284 kcal 16 g protein
• Snack, 35 min Crispy roasted chickpeas with paprika and cumin Canned chickpeas roasted with olive oil until crunchy and tossed with warm spices, a salty, high-fibre swap for chips. 227 kcal 10 g protein
• Snack, 5 min Hummus with vegetable sticks and pita A generous scoop of hummus with crunchy carrot, cucumber and red pepper sticks and pita wedges for dipping. 274 kcal 9 g protein
• Snack, 8 min Lemon tuna salad lettuce cups Canned tuna mixed with Greek yogurt, lemon, mustard, celery and avocado, spooned into crisp romaine leaves. 181 kcal 21 g protein
• Snack, 15 min Peanut butter oat energy bites Three no-bake bites of oats, peanut butter, honey, chia and cocoa that are easy to pack for the gym or work. 295 kcal 10 g protein
• Snack, 5 min Rice cakes with whipped feta and tomato Crunchy brown rice cakes spread with feta whipped into Greek yogurt, topped with tomato, olive oil and oregano. 227 kcal 11 g protein
• Snack, 10 min Warm edamame with lime and sesame Shelled edamame tossed with lime juice, sesame seeds and a pinch of chili, a plant-based bowl full of protein and fibre. 185 kcal 18 g protein

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.