Serves: 1 Prep Time: 5 minutes Cook Time: 15 minutes Ingredients For the Turkey & Tomato Base 75g lean turkey mince (or finely chopped cooked turkey breast) ¼ cup chopped tomatoes ¼ cup diced red pepper 1 garlic clove, minced ¼ tsp smoked paprika ¼ tsp ground cumin Salt and black pepper, to taste Extra virgin olive oil spray For the Eggs 2 whole eggs 50g liquid egg whites (approximately 2 egg whites) To Serve (Optional) Fresh parsley, chopped Pinch of chilli flakes 1 tbsp Gre

Serves: 1 Prep Time: 10 minutes (plus 2 hours marinating) Cook Time: 10–15 minutes Ingredients For the Lamb Skewers 160g lean lamb shoulder, diced into bite-sized cubes ½ green bell pepper, cut into large chunks ½ red onion, cut into large chunks Olive oil spray For the Marinade ½ tsp chilli flakes ½ tsp cumin seeds ½ tsp fennel seeds 1 tsp garlic granules or finely minced garlic 1 tsp extra virgin olive oil Sea salt and black pepper, to taste For the Lemon Herb Yoghurt 75g G

Serves: 1 Prep Time: 5 minutes Cook Time: 10–15 minutes Ingredients 80g cooked chicken breast or turkey, diced 3-4 eggs 100g cooked jasmine or basmati rice (approximately ¾ cup cooked) 1 cup mixed vegetables (peas, carrots, bell pepper, spring onions) 1 tbsp low-sodium tamari or soy sauce 1 tsp rice vinegar (optional) Olive oil spray Sea salt and black pepper, to taste Pinch of garlic powder Pinch of chilli flakes Optional Garnishes Fresh coriander Sliced spring onions Lime w

Serves: 1 Prep Time: 5 minutes Cook Time: 10–12 minutes Ingredients 100g firm tofu, pressed and cubed 2 whole eggs 1 cup broccoli florets ½ red bell pepper, thinly sliced ½ cup courgette or mushrooms, sliced 1 garlic clove, minced 1 tsp fresh ginger, grated Olive oil spray 1 tbsp low-sodium tamari or soy sauce 1 tsp rice vinegar Optional Garnishes Chilli flakes Sliced spring onions Lime wedges Fresh coriander Method Step 1 Pat the tofu dry with kitchen paper and cut into bite

Serves: 1 Prep Time: 5 minutes Cook Time: 7–10 minutes Ingredients 3-4 eggs 40g smoked salmon, torn into bite-sized pieces 80g chestnut mushrooms, sliced 1 cup fresh spinach 20g soft goat’s cheese, crumbled 1 tbsp extra virgin olive oil Sea salt and freshly ground black pepper, to taste Pinch of chilli flakes (optional) Fresh dill or parsley, finely chopped (optional) Method Step 1 Heat the olive oil in a non-stick frying pan over a medium heat. Add the sliced mushrooms and c

Serves: 1 Prep Time: 8 minutes Cook Time: 18–22 minutes Ingredients 2 whole eggs 3 egg whites 60g cooked turkey breast or turkey bacon, finely chopped 60g ricotta cheese (¼ cup) ½ cup spinach, finely chopped 1 tbsp diced red onion or spring onion 1 tbsp extra virgin olive oil Pinch of Italian herbs or smoked paprika (optional) Sea salt and freshly ground black pepper, to taste Method Step 1 Preheat the oven to 180°C (fan 160°C). Lightly grease 3 large muffin cups or ramekins

Serves: 1 Prep Time: 15 minutes Cook Time: 18 minutes Ingredients For the Courgette Fritters 1 medium courgette (approximately 150g), grated 1 whole free-range egg 2 tbsp liquid egg whites 1 tbsp grated Parmesan or crumbled feta 1 tbsp almond flour Sea salt and freshly ground black pepper ½ tsp garlic powder 1 tsp fresh dill or parsley, finely chopped Extra virgin olive oil spray For the Toppings 1 poached free-range egg 50–60g wild smoked salmon 2 tbsp 0% Greek yoghurt or co

Serves: 4 Prep Time: 5 minutes Cook Time: 15 minutes Ingredients For the Salmon 4 salmon fillets (160–180g each) Extra virgin olive oil spray Sea salt and freshly ground black pepper For the Mexican Cauliflower Rice 4 pouches cauliflower rice 1 medium onion, diced 2 garlic cloves, minced 1 tsp ground cumin 1 tsp chilli powder ½ tsp smoked paprika 1 tbsp tomato purée 125ml water Sea salt and freshly ground black pepper To Serve (Optional) Fresh coriander, chopped Tenderstem br

Serves: 1 Prep Time: 10 minutes Cook Time: 10–15 minutes Ingredients For the Burger Bowl 100g lean beef mince 60g ripe tomatoes, diced ½ avocado, sliced 1 tbsp pickled jalapeños 2–3 dill pickle slices, chopped ¼ small red onion, thinly sliced 90g baby gem or iceberg lettuce, shredded 30g mature cheddar cheese, grated Light spray of extra virgin olive oil Sea salt and freshly ground black pepper For the Burger Sauce 50g Greek yoghurt 1 tbsp no-added-sugar tomato ketchup 1 tbsp

Serves: 1 Prep Time: 10 minutes Cook Time: 20–25 minutes Ingredients For the Steak 150g rump steak or fillet steak Sea salt and freshly ground black pepper Light spray of extra virgin olive oil For the Mushroom Stroganoff 125g mushrooms, quartered (button, chestnut or mixed mushrooms) 1 medium shallot, finely diced 2 garlic cloves, minced 1 tsp Dijon mustard 1 tsp Worcestershire sauce (optional) 1 sprig fresh thyme, leaves removed 120g Greek yoghurt or crème fraîche 120ml wat

Serves: 1 Prep: 15 mins (+ marinating time) Cook: 10–12 mins Ingredients 120g chicken breast, cut into chunks ½ red pepper, cut into bite-sized pieces ½ red onion, cut into wedges Marinade 1 tsp curry powder ½ tsp turmeric 1 tsp smoked paprika 1 tsp tomato purée 1 tbsp olive oil 1 tbsp lemon juice Pinch sea salt Freshly ground black pepper Method In a bowl, combine the curry powder, turmeric, paprika, tomato purée, olive oil, lemon juice, salt and pepper. Add the chicken piec

Serves: 2 Prep Time: 10 minutes Cook Time: 30 minutes Ingredients For the Crust 1 tbsp butter, melted 40g wholemeal breadcrumbs Zest and juice of ½ lemon 1 tbsp finely chopped flat-leaf parsley Sea salt and freshly ground black pepper 2 tsp green pesto For the Tray Bake 2 x 200g cod fillets, skin removed 1 tbsp extra virgin olive oil 1 large shallot, finely diced 2 garlic cloves, crushed 400g tinned cherry tomatoes 2 small courgettes, sliced into 1cm rounds 1 small red pepper

Serves: 1 Prep Time: 5 minutes Cook Time: 15 minutes Ingredients For the Salad 150g chicken breast 2 handfuls mixed lettuce leaves 8–10 cherry tomatoes, halved ½ green bell pepper, sliced Freshly ground black pepper For the Creamy Avocado Dressing 30g ripe avocado 30g Greek yoghurt 1–2 tbsp water Juice of ½ lemon or lime Sea salt and black pepper to taste Method Preheat the oven to 200°C. Season the chicken breast with black pepper and cook until golden on the outside and ful

Serves: 1 Prep Time: 5 minutes Cook Time: 5 minutes Ingredients 200g cottage cheese 1 medium egg 1 tbsp green pesto Pinch of chilli flakes Freshly ground black pepper Handful of rocket or baby spinach (optional) Method Bring a small saucepan of water to a gentle simmer and cook the egg to your preference (soft-boiled works particularly well). Meanwhile, spoon the cottage cheese into a serving bowl and stir through the pesto until evenly combined. Peel the cooked egg and place

Serves: 1 Prep Time: 5 minutes Cook Time: 20 minutes Ingredients 100ml egg whites 1 medium egg 60g cooked chicken breast, diced 30g feta cheese, crumbled 30g mushrooms, sliced 1 red bell pepper, diced Spray of extra virgin olive oil Sea salt and freshly ground black pepper Fresh parsley or chives, chopped (optional) Method In a bowl, whisk together the egg whites and whole egg. Season with salt and black pepper. Lightly spray an ovenproof frying pan with olive oil and place o

Serves: 4 Prep Time: 10 minutes Cook Time: 45 minutes Ingredients 1 tsp fennel seeds 1 tsp coriander seeds 1 tsp cumin seeds ½ tsp ground turmeric 1 tsp Malaysian curry powder (or regular curry powder) 1 tbsp extra virgin olive oil 1 medium onion, finely chopped 4 large cloves garlic, finely chopped 1 long red chilli, deseeded and finely chopped 2½ tbsp tomato purée 600g tinned chopped tomatoes 300ml vegetable stock 500g butternut squash, peeled and cut into 2cm cubes ½ cauli

Serves: 1 Prep Time: 5 minutes Ingredients 250g Fage Total 0% yoghurt 1 apple, sliced or diced 5g chopped walnuts 1 tsp cinnamon Method Add the yoghurt to a serving bowl. Slice or dice the apple and place on top of the yoghurt. Sprinkle over the chopped walnuts and cinnamon Nutrition (Per Serving) Calories: 242 kcal Protein: 27.1g Fat: 3.9g Carbohydrates: 24.6g Sugar: 24.2g Fibre: 2.6g Nutritionist’s Notes This simple breakfast provides a substantial protein boost to help sup

Serves: 1 Prep Time: 10 minutes Cook Time: 35 minutes Ingredients 100g lean minced beef 2 large red or orange peppers, halved lengthways 30g feta cheese, crumbled 6 mushrooms, finely chopped 100g chopped tomatoes ½ medium onion, diced 2 handfuls spinach or kale, roughly chopped 1 tsp extra virgin olive oil 1 tsp dried oregano ½ tsp smoked paprika Sea salt and freshly ground black pepper Method Preheat the oven to 200°C. Slice the peppers in half lengthways and remove the seed

Serves: 1Prep Time: 15 minutes Cook Time: 0 minutes Ingredients For the Summer Rolls 100g cooked prawns, sliced in half lengthways (or cooked chicken breast, sliced) 6 rice paper wrappers 25g bean sprouts 50g cucumber, cut into thin matchsticks 25g carrot, grated 2 radishes, thinly sliced 2 spring onions, finely sliced Small handful fresh coriander Small handful fresh mint leaves Crisp lettuce leaves, shredded For the Peanut-Lime Dipping Sauce 2 tbsp smooth peanut butter Juic