Recipes

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

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

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.

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.

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.

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.