Nutrition

Recipes

• Breakfast, 10 min Apple cinnamon protein oatmeal with walnuts Creamy stovetop oats cooked with apple and cinnamon, with a scoop of whey stirred in and walnuts on top for extra protein and crunch. 488 kcal 33 g protein
• 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, 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 Mango, spinach and Greek yogurt smoothie A thick green smoothie of mango, baby spinach, Greek yogurt and oats that tastes like fruit, not salad. 422 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, 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, 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, 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, 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, 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, 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, 20 min Shrimp and vegetable rice noodle stir-fry Shrimp, peppers and broccoli stir-fried with rice noodles in a garlic, ginger and lime soy sauce, topped with peanuts. 635 kcal 47 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, 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, 6 min Cottage cheese with pineapple and pumpkin seeds Cool cottage cheese topped with juicy pineapple and toasted pumpkin seeds, sweet, salty and high in protein. 222 kcal 19 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, 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.