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, 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 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, 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, 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 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, 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
• 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, 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, 40 min Maple-mustard tempeh with roasted sweet potato and kale Tempeh glazed with maple syrup and Dijon, roasted on one pan with sweet potato and crisp kale. 678 kcal 39 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
• 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, 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, 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.