Nutrition

Recipes

• 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, 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
• Lunch, 18 min Garlic shrimp couscous with zucchini and feta Garlicky shrimp and zucchini over lemony couscous with feta and parsley, ready in under 20 minutes. 585 kcal 45 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, 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, 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, 30 min Salmon, potato and green bean salad Flaked roasted salmon with baby potatoes, green beans, tomatoes and olives in a lemon-dill yogurt dressing, Niçoise style. 592 kcal 38 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, 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, 35 min Lamb kebabs with bulgur tabbouleh and garlic yogurt Cumin-spiced lamb skewers with a herb-packed bulgur tabbouleh and garlic yogurt sauce, Lebanese style. 590 kcal 46 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, 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, 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, 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

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