Recipes

Seared sirloin and broccoli in a garlic-ginger soy sauce, over rice.

Layers of pasta, beef ragu, ricotta, and mozzarella, baked.

Seasoned beef in corn tortillas with cheddar, lettuce, and tomato.

Scrambled egg, black beans, and cheddar rolled in a flour tortilla.

Baked wings tossed in a butter-and-hot-sauce glaze, with celery and blue cheese.

Mozzarella and tomato with basil, olive oil, and balsamic.

Three eggs, folded, with cheddar melted through the middle.

A quarter-pound beef patty with cheddar, lettuce, tomato, and onion in a bun.

Romaine and grilled chicken with parmesan and a light olive-oil dressing.

Egg noodles tossed with chicken, cabbage, and beansprouts in a light soy dressing.

Chicken thigh simmered in a coconut curry sauce, served with white rice.

Rice noodles and poached chicken in a clear, aromatic broth.

Flour tortillas griddled around chicken, peppers, and melted cheddar.

The takeaway classic: wok-fried chicken with roasted cashews, peppers, and a soy-sesame sauce.

A plant-based curry: chickpeas and spinach in coconut and tomato.

Three slices of toast layered with turkey, bacon, lettuce, and tomato.

Hard-boiled eggs with the yolks beaten back in with mayonnaise and mustard.

Egg & Avocado Toast

466 kcal · 22 g protein / serving

Whole-grain toast with avocado and hard-boiled egg.

Cod with oven-baked chips -- the numbers describe baked, not deep-fried.

Onions cooked down to jam in beef broth, under toasted bread and gruyere.

Cucumber, tomato, olives, and feta with olive oil.

Greek Yogurt Berry Bowl

288 kcal · 21 g protein / serving

Creamy Greek yogurt with berries, oats, and almonds.

Cheddar between two slices of buttered white bread, griddled crisp.

Grilled Chicken & Rice Bowl

539 kcal · 53 g protein / serving

A high-protein staple: grilled chicken, fluffy rice, and broccoli.

Ripe avocado crushed with lime, onion, tomato, and coriander.

Hummus

321 kcal · 12 g protein / serving

Chickpeas blended smooth with tahini, lemon, and garlic.

Lentil & Vegetable Stew

181 kcal · 10 g protein / serving

A hearty, fiber-rich plant-based stew.

Tortilla chips baked under cheddar and black beans, with tomato and spring onion.

Macaroni in a cheddar sauce, baked until the top browns.

Rice cooked slowly in mushroom stock, finished with butter and parmesan.

Peanut Butter Banana Oatmeal

351 kcal · 13 g protein / serving

A warm, satisfying breakfast.

A thick pork chop with apple softened in the pan juices.

Rice noodles tossed with prawns, egg, and peanuts in a tamarind-style sauce.

A rested ribeye with a baked potato and buttered asparagus.

Salmon & Quinoa Plate

456 kcal · 34 g protein / serving

Omega-rich salmon with quinoa and asparagus.

Day-old rice fried with shrimp, egg, and peas.

Slow-simmered beef and tomato ragù over spaghetti, finished with parmesan.

Spaghetti bound in egg and parmesan, with crisp bacon and black pepper.

The vegan counterpart to chicken and cashews: firm tofu, snow peas, and roasted cashews.

Tofu Veggie Stir-Fry

399 kcal · 23 g protein / serving

Firm tofu, peppers, and broccoli over brown rice.

Tuna & Chickpea Salad

327 kcal · 29 g protein / serving

A quick, protein-packed no-cook lunch.