For everyone who can't cook or doesn't want to: four steps at most, seven ingredients at most, twenty minutes of work at most. None of it can go wrong.
292 recipes
How the labels are calculated
Per serving: weight loss means under 500 calories and over 25 g of protein, weight gain over 700 calories, muscle over 600 calories and over 35 g of protein. "Anyone can" has at most 4 steps, 7 ingredients and 20 minutes of work, "some experience" starts at 35 minutes or 6 steps. High protein is over 30 g, low carb at most 20 g of carbohydrate, low calorie under 400 calories, quick at most 15 minutes. Vegetarian and vegan follow from the ingredients.
No recipe matches all of that.
Overnight oats with yoghurt and blueberries466 kcal · 28 g proteinTwo minutes at night, breakfast in the morning
Lentil salad with feta and tomatoes601 kcal · 30 g proteinBetter cold than warm, and best on day two
Cottage cheese with berries and almonds395 kcal · 36 g proteinTwo minutes, and more protein than a protein bar
Yoghurt bowl with banana and peanut butter441 kcal · 29 g proteinThree minutes, no stove, keeps you going until lunch
Porridge with apple and walnuts528 kcal · 19 g proteinWarm, in ten minutes, and the apple keeps its skin
Quinoa bowl with avocado and vegetables666 kcal · 23 g proteinVegetarian, colourful, and still filling
Tuna salad with egg and olives506 kcal · 55 g proteinThe salad that counts as dinner
Prawn pan with peppers586 kcal · 41 g proteinTen minutes, and prawns forgive no eleventh
Beef pan with peppers and rice585 kcal · 42 g proteinLike a wok, in twenty minutes from one pan
Omelette with spinach, tomatoes and feta418 kcal · 30 g proteinEight minutes, three eggs, dinner
Banana oat pancakes499 kcal · 22 g proteinThree ingredients, no flour, no sugar
Greek yoghurt with honey168 kcal · 21 g proteinThe dessert that has worked for three thousand years
Lentil soup with carrots525 kcal · 24 g proteinOne pot, 45 minutes, and tomorrow it tastes better
Scrambled eggs with avocado and toast471 kcal · 23 g proteinTwo eggs, half an avocado, two slices of toast
Chia pudding with mango311 kcal · 7 g proteinStir it at night, eat it in the morning, no stove
Yoghurt with granola and berries445 kcal · 29 g proteinTwo minutes, and the granola brings the crunch
Omelette with mushrooms, tomatoes and rocket392 kcal · 30 g proteinThree eggs, mushrooms from the same pan, tomatoes and rocket on top
Breakfast burrito with egg and beans570 kcal · 31 g proteinScrambled eggs, beans and cheese in a wrap, for your hand
Poke bowl with tuna675 kcal · 47 g proteinRaw tuna, rice, avocado, edamame, no pan
Salmon poke bowl with mango742 kcal · 34 g proteinSalmon, mango, avocado and rice, all cold
Falafel bowl with hummus712 kcal · 22 g proteinFalafel, hummus and raw vegetables, in 15 minutes
Falafel with pitta and hummus710 kcal · 26 g proteinThe takeaway classic, at home in 15 minutes
Rice bowl with fried tofu and broccoli540 kcal · 24 g proteinThree things that add up to dinner
Couscous with vegetables418 kcal · 12 g proteinCouscous needs nothing but hot water, the vegetables need a pan
Roasted sweet potato cubes367 kcal · 14 g proteinSpiced, crisp at the edges, with a yoghurt dip
Courgette frittata475 kcal · 31 g proteinAn omelette you take with you in slices
Teriyaki salmon with rice and broccoli687 kcal · 40 g proteinSalmon in a glossy sauce, in 20 minutes
Potato salad with egg and mustard444 kcal · 20 g proteinWith yoghurt instead of only mayonnaise, and still creamy
Caprese503 kcal · 30 g proteinTomato, mozzarella, basil, good oil. Nothing else.
Tabbouleh360 kcal · 10 g proteinThe salad where the parsley is the vegetable
Coleslaw171 kcal · 10 g proteinCabbage salad, creamy, with yoghurt instead of only mayonnaise
Watermelon salad with feta and mint351 kcal · 10 g proteinSweet, salty, cold. Summer on a plate.
Glass noodle salad with prawns505 kcal · 37 g proteinWarm, hot, sour, and ready in 15 minutes
Prawn salad with avocado and rocket398 kcal · 35 g proteinProtein from the pan on leaves, in ten minutes
Beetroot carpaccio with goat cheese502 kcal · 17 g proteinCooked beetroot in thin slices, cheese and nuts on top
Spinach salad with apple, walnuts and cranberries504 kcal · 12 g proteinAutumn on a plate, in ten minutes
Rocket salad with pomegranate, feta and walnuts462 kcal · 14 g proteinBitter, sweet, salty, and all of it crunches
Caesar salad with chicken503 kcal · 51 g proteinThe classic, with a dressing lighter than the restaurant version
Pear salad with blue cheese and walnuts511 kcal · 14 g proteinSweet pear, salty cheese, and walnuts in between
Steak salad350 kcal · 37 g proteinA sliced steak on leaves: low carb without feeling like it
Cucumber salad with red onion and dill103 kcal · 8 g proteinFive minutes, and it goes with anything out of a pan
Chickpea salad with pepper and red onion441 kcal · 16 g proteinFrom a tin, no stove, keeps three days
Salmon with rice and green asparagus700 kcal · 40 g proteinOne pan for fish and asparagus, one pot for the rice
Salmon on broccoli, cauliflower and carrots497 kcal · 36 g proteinFish on steamed vegetables, no rice, no potatoes
Roast salmon with green asparagus492 kcal · 42 g proteinOne tray, 15 minutes, nothing to stir
Green Thai curry with chicken768 kcal · 42 g proteinCurry paste from a jar, coconut milk, 20 minutes
Courgette noodles with prawns383 kcal · 40 g proteinLow carb that looks like pasta, in 15 minutes
Stuffed peppers with mince and rice681 kcal · 39 g proteinThe oven classic, with cheese on top
Cauliflower rice pan with egg429 kcal · 25 g proteinFried rice without rice: cauliflower through the grater
Tacos with beef mince581 kcal · 37 g proteinThree tacos, spiced mince, salad and cheese
Pan-fried cod with salad331 kcal · 35 g proteinWhite fish, crisp from the pan, in ten minutes
Cod with rice and mango salsa588 kcal · 39 g proteinFish, rice, and a salsa of mango, lime and coriander
Grilled chicken breast with salad349 kcal · 44 g proteinThe standard dinner, done properly
Chicken souvlaki with tzatziki548 kcal · 58 g proteinSkewers from the pan, yoghurt dip, pitta alongside
Prawn masala719 kcal · 45 g proteinPrawns in a tomato and coconut sauce, in 20 minutes
Red Thai curry with prawns762 kcal · 44 g proteinRed curry paste, coconut milk, prawns, peppers. Done in 20 minutes.
Fried potatoes with bacon, peppers and a fried egg767 kcal · 28 g proteinYesterday's potatoes, one pan, two eggs on top
Massaman curry with chicken and potatoes759 kcal · 45 g proteinThe mild Thai curry with peanuts and potatoes
Chicken breast with tomatoes and basil476 kcal · 50 g proteinFrom the griddle or the pan, with tomatoes that only fry briefly
Pasta bake with broccoli and chicken771 kcal · 61 g proteinFrom the oven, with cheese, and better tomorrow
Pasta with tuna and tomatoes604 kcal · 44 g proteinAll from the cupboard, in 20 minutes
Spaghetti with pesto and prawns689 kcal · 47 g proteinPesto from a jar, prawns from the pan, 15 minutes
Spaghetti aglio e olio632 kcal · 18 g proteinGarlic, oil, chilli, pasta. The whole recipe is in the name.
Pasta with spinach and tomatoes695 kcal · 24 g proteinVegetarian, one pan, 15 minutes
One-pan pasta with tomatoes and basil620 kcal · 20 g proteinEverything raw into one pan, water over it, twelve minutes
One-pot pasta with prawns and tomatoes642 kcal · 44 g proteinOne pot, prawns at the end, 20 minutes
Tagliatelle with salmon and lemon789 kcal · 42 g proteinPan-fried salmon in pieces on pasta, with lemon instead of cream
Tomato soup254 kcal · 5 g proteinFrom a tin, but nothing like a tin
Squash soup with ginger and coconut milk470 kcal · 9 g proteinButternut, ginger, a splash of coconut, and seeds on top
Chicken soup with noodles and vegetables402 kcal · 39 g proteinThe soup that makes everything better, in 30 minutes
Miso soup with tofu137 kcal · 12 g proteinFive minutes, four ingredients, and miso must not boil
Broccoli and pea soup331 kcal · 17 g proteinGreen, creamy without cream, in 20 minutes
Pea soup with mint434 kcal · 18 g proteinFrom frozen peas, in 15 minutes, bright green
Tom kha gai608 kcal · 36 g proteinThe Thai coconut soup with chicken and mushrooms
Green curry noodle soup with chicken788 kcal · 36 g proteinRice noodles in a green coconut broth, 20 minutes
Tom yum with prawns218 kcal · 37 g proteinSour, hot, steaming: the soup that clears your head
Sweet potato soup with ginger597 kcal · 11 g proteinSweet, warm, one pot, 30 minutes
Turkey wrap with spinach and avocado491 kcal · 29 g proteinNo stove, five minutes, made for a lunchbox
Tuna sandwich362 kcal · 39 g proteinWith yoghurt instead of only mayonnaise, on wholemeal bread
Hummus wrap with vegetables447 kcal · 12 g proteinVegan, no stove, in five minutes
Bagel with smoked salmon and cream cheese408 kcal · 24 g proteinThe bakery classic, at home in five minutes
Falafel wrap588 kcal · 25 g proteinFalafel, salad, yoghurt sauce, rolled up
Caprese panini508 kcal · 26 g proteinTomato, mozzarella, pesto, griddled in bread
Wholemeal rolls with cottage cheese and radishes316 kcal · 29 g proteinThe supper that tastes of spring
Cream cheese bread with cucumber and radish336 kcal · 15 g proteinFour small slices, each topped differently
Bread with ricotta, rocket and a fried egg477 kcal · 30 g proteinA fried egg on ricotta, rocket in between, in eight minutes
Hummus330 kcal · 11 g proteinMade in five minutes, better than any tub
Tzatziki152 kcal · 16 g proteinYoghurt, cucumber, garlic. The dip that goes with everything.
Energy balls with dates and oats280 kcal · 6 g proteinSweet without sugar, from the blender, for the whole week
Apple slices with peanut butter215 kcal · 5 g proteinTwo ingredients, two minutes, lasts until dinner
Vegetable sticks with hummus316 kcal · 10 g proteinCarrot, cucumber, pepper, celery, and a dip
Rice cakes with yoghurt and berries274 kcal · 14 g proteinCrisp, sweet, in three minutes
Edamame with sea salt236 kcal · 22 g proteinThe sushi restaurant snack, five minutes from the freezer
Popcorn from the pot164 kcal · 4 g proteinThree minutes, a pot with a lid, and less fat than any bag
Toast with peanut butter and banana414 kcal · 13 g proteinThe pre-training snack, in three minutes
Boiled eggs with cress and mustard160 kcal · 14 g proteinTwo eggs, halved, with mustard and cress. The snack from the fridge.
Cheese board with grapes and nuts520 kcal · 25 g proteinThree cheeses, grapes, walnuts, bread. An evening without a stove.
Apple crisps with cinnamon87 kcal · 0 g proteinTwo apples, cinnamon, and two hours in which the oven works
Chocolate mousse from avocado272 kcal · 5 g proteinVegan, no cream, and you cannot taste the avocado
Nice cream from frozen banana275 kcal · 4 g proteinIce cream from one ingredient, without a machine
Baked apple with walnuts and raisins329 kcal · 3 g proteinOne apple, stuffed, 30 minutes in the oven
Fruit salad273 kcal · 3 g proteinSix fruits, a squeeze of lemon, ten minutes
Rice pudding with cinnamon392 kcal · 16 g proteinStir, wait, cinnamon. The dessert from childhood.
Yoghurt and berry parfait349 kcal · 26 g proteinYoghurt, berries and granola in layers, in five minutes
Strawberry protein shake257 kcal · 32 g proteinStrawberries, milk, protein powder. The shake after training.
Blueberry smoothie with yoghurt297 kcal · 20 g proteinPurple, thick, and with yoghurt instead of only juice
Coffee and oat smoothie with banana345 kcal · 13 g proteinBreakfast and coffee in one glass
Banana milkshake330 kcal · 20 g proteinBanana, milk, yoghurt, vanilla. Three minutes.
Green smoothie with spinach and apple221 kcal · 4 g proteinSpinach you cannot taste, apple and banana you can
Mango lassi277 kcal · 14 g proteinThe yoghurt drink from India, sweet and cold
Chocolate protein shake346 kcal · 39 g proteinMilk, protein powder, cocoa, half a banana. After training.
Chocolate banana shake with peanut butter392 kcal · 24 g proteinLike a chocolate bar in a glass, from four ingredients
Porridge with blueberries and almonds562 kcal · 21 g proteinFive minutes at the stove and the day is covered
Chocolate porridge with banana and peanut butter772 kcal · 28 g proteinA breakfast with weight: cocoa, banana, peanut, chocolate
Fried rice with egg614 kcal · 26 g proteinYesterday's rice, two eggs, peas, spring onion. Ten minutes.
Bagel with fried egg and bacon555 kcal · 27 g proteinOne bagel, one egg, two rashers of bacon, salad and tomato
Meatballs in tomato sauce642 kcal · 47 g proteinBeef mince with Parmesan, finished in passata
Mac and cheese846 kcal · 38 g proteinMacaroni in Cheddar sauce, from the pot, in 20 minutes
Fried rice with prawns654 kcal · 48 g proteinCold rice, prawns, egg, peas, spring onion, a very hot pan
Fried egg with bacon and toast484 kcal · 27 g proteinTwo eggs, two rashers of bacon, two slices of toast, a tomato
Trail mix with chocolate beans345 kcal · 10 g proteinPeanuts, cashews, almonds, raisins, chocolate beans. Mixed yourself, in a jar.
Peanut and banana shake685 kcal · 49 g proteinBanana, peanut butter, milk, oats, protein powder. The shake for gaining weight.
Chicken quesadilla626 kcal · 46 g proteinOne wheat tortilla, chicken, cheese, peppers, folded in the pan
Cod with potatoes and lemon475 kcal · 41 g proteinWhite fish, butter, lemon, parsley, potatoes. Nothing can go wrong.
Roast sea bass with orange and rosemary416 kcal · 47 g proteinA whole fish, orange slices, rosemary, olive oil. 25 minutes in the oven.
Grilled trout with lemon486 kcal · 50 g proteinWhole trout, lemon, dill, olive oil. From the grill or the pan.
Red lentil dal with coconut728 kcal · 28 g proteinRed lentils in coconut milk and tomato, curry, ginger, coriander
Vegetable noodle pan with broccoli596 kcal · 18 g proteinNoodles, broccoli, carrot, pepper, soy sauce, sesame. Vegan, 15 minutes.
Tofu scramble with spinach and tomatoes325 kcal · 22 g proteinCrumbled tofu, turmeric, spinach, tomatoes. Scrambled eggs without egg.
White bean stew with tomato400 kcal · 18 g proteinWhite beans, tomato, carrot, paprika, cumin. Vegan, from one pot.
Rajma with rice702 kcal · 23 g proteinKidney beans in a tomato and ginger sauce with garam masala, with rice. Vegan.
Sweet potato fries from the oven326 kcal · 4 g proteinSweet potato in sticks, oil, cornflour, paprika, 25 minutes in the oven
Bircher muesli with apple and banana604 kcal · 22 g proteinOats soaked overnight in yoghurt and milk, apple, banana and nuts in the morning
Avocado toast with smoked salmon447 kcal · 30 g proteinWholemeal bread, mashed avocado, smoked salmon, cucumber, lemon
Club sandwich531 kcal · 43 g proteinThree slices of toast, chicken, bacon, tomato, salad, mayonnaise, cut into triangles
Egg muffins with vegetables and cheese283 kcal · 21 g proteinSix eggs, spinach, tomato, cheese, baked in a muffin tin. Breakfast for three days.
Chocolate overnight oats595 kcal · 25 g proteinOats, cocoa, chia, milk and yoghurt overnight in a jar
Chia pudding with raspberries318 kcal · 13 g proteinChia seeds in milk, four hours to swell, raspberries on top
Mango smoothie292 kcal · 13 g proteinMango, yoghurt, milk, lemon. Thick, cold, yellow.
Shell pasta in spinach cream sauce762 kcal · 29 g proteinLarge pasta shells, spinach, cream, Parmesan, nutmeg
Chicken with broccoli and quinoa492 kcal · 50 g proteinThe office box: chicken breast, broccoli, quinoa, lemon
Chicken leg with boiled potatoes755 kcal · 45 g proteinA leg with the skin on from the oven, potatoes with parsley, a little roasting juice
Lamb chops with rosemary484 kcal · 52 g proteinChops marinated in oil, rosemary and garlic, fried hot and fast
Baked potato with cheese and bacon724 kcal · 24 g proteinOne large potato, an hour in the oven, Cheddar, bacon, soured cream, chives
Stuffed sweet potato with ricotta and tomato478 kcal · 15 g proteinBaked sweet potato, split open, with ricotta, cherry tomatoes and herbs
Homemade muesli bars275 kcal · 7 g proteinOats, honey, peanut butter, almonds, cranberries. Eight bars, nothing added.
Homemade granola with nuts303 kcal · 8 g proteinOats, almonds, walnuts, pumpkin seeds, maple syrup, cranberries. One tray, ten portions.
Berry crumble520 kcal · 7 g proteinBerries in the dish, a crumble of flour, oats and butter on top, 35 minutes in the oven
Egg white omelette with vegetables288 kcal · 31 g proteinOnly egg whites, spinach, tomato, spring onion. Plenty of protein, very little else.
Gazpacho251 kcal · 6 g proteinCold tomato soup from the blender, with cucumber, pepper, olive oil and croutons
Clear vegetable soup197 kcal · 5 g proteinStock, carrot, pepper, courgette, leek, potato. 20 minutes, vegan, very light.
Chicken skewers with peppers and courgette424 kcal · 48 g proteinMarinated chicken cubes with vegetables on skewers, from the grill or the oven
Muesli with milk and berries584 kcal · 22 g proteinOats, raisins, almonds, seeds, cold milk, fresh berries. Five minutes.
Skyr with berries and oats468 kcal · 35 g proteinA bowl of skyr, raspberries, blueberries, oats, almonds, honey
Ham and cheese toastie401 kcal · 22 g proteinTwo slices of bread, ham, cheese, butter, toasted in a pan or a toaster
Croissant with scrambled egg and ham574 kcal · 31 g proteinA butter croissant, split, with creamy scrambled egg, ham and cheese
Pork steak with griddled vegetables463 kcal · 51 g proteinA lean loin steak, courgette, peppers, tomato from the griddle or the pan
Black beans with lime and coriander465 kcal · 19 g proteinA tin of beans, onion, cumin, lime, coriander. Ten minutes, with corn tortillas.
Sweet potato and chickpea curry492 kcal · 12 g proteinSweet potato and chickpeas in coconut milk and tomato, with coriander and lime
Chana masala with rice808 kcal · 25 g proteinChickpeas in tomato, onion, ginger and garam masala, with rice
Aloo gobi409 kcal · 12 g proteinPotatoes and cauliflower in turmeric, cumin and ginger, with flatbread
Penne all'arrabbiata548 kcal · 15 g proteinTomato, garlic, chilli, olive oil. Four ingredients, one angry plate.
Pesto penne with courgette and peas622 kcal · 23 g proteinPenne, green pesto, courgette, peas, basil. Fifteen minutes.
Pasta with cashew and basil pesto734 kcal · 20 g proteinPesto without Parmesan: basil, cashews, olive oil, garlic, lemon. Vegan.
Chia pudding with mango and coconut593 kcal · 12 g proteinChia in coconut and almond milk, mango, toasted oats, desiccated coconut. Vegan.
Overnight oats with mango and almonds561 kcal · 20 g proteinOats overnight in soya milk, mango and almonds in the morning. Vegan.
Banana oat pancakes, vegan623 kcal · 16 g proteinOats, banana, soya milk, baking powder. No egg, no flour, no sugar.
Guacamole with tortilla chips337 kcal · 5 g proteinAvocado, tomato, onion, lime, coriander, chilli. With a fork, not a blender.
Bruschetta with tomato and basil253 kcal · 6 g proteinToasted white bread rubbed with garlic, tomatoes, basil, olive oil
Kale crisps77 kcal · 2 g proteinKale, olive oil, salt, paprika. In the oven, in 20 minutes, crisp like crisps.
Grilled vegetable skewers280 kcal · 9 g proteinMushrooms, peppers, courgette, red onion, with oil and oregano. Grill or oven.
Fried rice with vegetables488 kcal · 12 g proteinCold rice, peas, carrot, pepper, spring onion, soy sauce. Vegan, 15 minutes.
Red Thai curry with chicken803 kcal · 51 g proteinRed curry paste, coconut milk, chicken, peppers, green beans, basil, rice
Asian noodle soup with shiitake439 kcal · 17 g proteinVegetable stock with ginger and chilli, shiitake, pak choi, wheat noodles, spring onion
Green shakshuka with spinach and feta428 kcal · 25 g proteinEggs poached in spinach and kale, with feta and cumin, and bread
Semolina pudding with apple, banana and almonds575 kcal · 22 g proteinSemolina in milk, apple slices, banana, almonds, cinnamon. Ten minutes.
Blueberry smoothie bowl with granola492 kcal · 9 g proteinFrozen blueberries, banana and soya yoghurt blended, granola and fruit on top
Beans on toast493 kcal · 22 g proteinWhite beans in homemade tomato sauce, on toasted bread. Ten minutes.
Chicken fajitas694 kcal · 56 g proteinChicken strips, peppers and onion from a hot pan, with lime in warm tortillas
Turkey meatloaf272 kcal · 29 g proteinTurkey mince, oats, egg, onion, mustard, baked in the oven. Lean, for four.
Grilled prawns with garlic and lemon356 kcal · 50 g proteinPrawns in oil, garlic and paprika, grilled hot and fast
Beef and broccoli from the wok668 kcal · 50 g proteinBeef strips, broccoli, soy sauce, ginger, garlic, sesame. With rice.
Chicken and mushroom wok with broccoli and pepper408 kcal · 49 g proteinChicken, mushrooms, broccoli, pepper, soy sauce, honey, ginger
Beef fillet with green beans and peppercorn cream617 kcal · 49 g proteinA fillet steak in butter and rosemary, green beans and a peppercorn cream sauce from the same pan
Tuna wraps with yoghurt and cucumber582 kcal · 51 g proteinTinned tuna with yoghurt and mustard, salad, cucumber, pickled onion, in two tortillas
Egg and avocado salad on wholemeal bread517 kcal · 28 g proteinBoiled eggs mashed with avocado, yoghurt and mustard, on wholemeal bread with chives
Palak dal856 kcal · 36 g proteinRed lentils with spinach, tomato, cumin and turmeric, with rice. Vegan.
Stuffed sweet potato with chickpeas and tahini694 kcal · 19 g proteinBaked sweet potato, roasted chickpeas, tahini and lemon sauce, parsley. Vegan.
Oat and raisin cookies238 kcal · 5 g proteinOats, butter, sugar, egg, cinnamon, raisins. Eight cookies, 15 minutes in the oven.
Tray-roasted vegetables with chickpeas336 kcal · 10 g proteinCarrots, beetroot, courgette, pepper, red onion, chickpeas, rosemary. One tray.
Roast potatoes with green beans289 kcal · 6 g proteinSmall potatoes and green beans with rosemary and garlic from the tray. Vegan, three ingredients.
Tray-baked chicken with roast vegetables558 kcal · 52 g proteinChicken breast, potatoes, pepper, courgette and onion on one tray. Two portions.
Buffalo cauliflower from the oven280 kcal · 9 g proteinCauliflower florets in batter, baked and tossed in hot sauce. Vegan.
Spelt salad with fried vegetables519 kcal · 15 g proteinWhole spelt, fried courgette and pepper, tomato, onion, lemon, herbs. Vegan.
Berry smoothie265 kcal · 8 g proteinStrawberries, blueberries, banana, soya yoghurt, soya milk. Vegan, five minutes.
Courgette spaghetti with feta and cucumber376 kcal · 13 g proteinRaw courgette noodles, cucumber, feta, basil, lemon and olive oil. No stove.
Pasta with courgette and pesto721 kcal · 23 g proteinSpaghetti, fried courgette, green pesto, Parmesan, pine nuts
Turkish red lentil soup317 kcal · 14 g proteinRed lentils, carrot, potato, onion, cumin, lemon. Vegan, for two.
Spaghetti with fresh tomatoes and basil562 kcal · 16 g proteinRipe tomatoes, garlic, olive oil, basil, spaghetti. Fifteen minutes, vegan.
Spaghetti alla puttanesca610 kcal · 18 g proteinTomato, olives, capers, anchovies, garlic, chilli. The pasta from the store cupboard.
Mezze plate with falafel and hummus738 kcal · 24 g proteinFalafel, hummus, pita, tomato, cucumber, olives, herbs. All on one plate, vegan.
Overnight oats with berries and peanut butter581 kcal · 22 g proteinOats soaked overnight in milk and chia, then raspberries, blueberries, peanut butter, maple syrup
Overnight oats with coconut milk and blueberries645 kcal · 14 g proteinOats in coconut and almond milk overnight, blueberries and coconut flakes on top. Vegan.
Pumpkin and sweet potato soup389 kcal · 7 g proteinPumpkin and sweet potato with ginger and coconut milk, pumpkin seeds on top. Vegan, for two.
Chilled cucumber soup with avocado194 kcal · 4 g proteinCucumber, soya yoghurt, avocado, dill, mint, lemon, blended and cold. Vegan, no stove.
Apple crumble415 kcal · 5 g proteinApple pieces with cinnamon, a crumble of flour, oats and butter, 35 minutes in the oven. For four.
Chicken kebab plate with rice and chips755 kcal · 54 g proteinMarinated chicken, rice, oven chips, salad and tomato. The plate from the takeaway.
Omelette wraps with pepper and feta533 kcal · 27 g proteinA thin omelette with pepper and spinach, rolled in a tortilla, with feta
Crêpes with peanut butter and berries713 kcal · 32 g proteinThin pancakes, peanut butter, raspberries and redcurrants. A breakfast that carries you.
Menemen462 kcal · 28 g proteinTurkish eggs with tomatoes and peppers, straight from the pan. Four eggs, one spoon, no bread needed.
Huevos rancheros486 kcal · 22 g proteinFried eggs on corn tortillas with salsa, black beans and avocado. Mexican breakfast from the iron pan.
Millet porridge with raisins and cranberries460 kcal · 14 g proteinMillet cooked in milk, with raisins, cranberries and honey. Warm, sweet, no wheat.
Omelette with tomato, cheese and red onion486 kcal · 30 g proteinThree eggs, Gouda, tomato and red onion, with a handful of walnuts. Ten minutes.
Omelette with ham and vegetables359 kcal · 28 g proteinThree eggs filled with cooked ham, pepper, courgette and mushrooms. A breakfast with bite.
Overnight oats with banana and linseed574 kcal · 19 g proteinOats, soya milk, linseed, banana and almonds in a jar. Stirred at night, ready in the morning, vegan.
Coconut bowl with nectarine and chia631 kcal · 12 g proteinChia pudding with coconut milk, nectarine, coconut chips and granola. Vegan, in a coconut shell or a bowl.
Cottage cheese toast with figs and honey471 kcal · 27 g proteinWholemeal bread, cottage cheese, fresh figs, honey and walnuts. Five minutes, no stove but the toaster.
Dutch baby with blueberries485 kcal · 20 g proteinPancake batter in a hot iron pan in the oven, rising like a soufflé. For two.
Baked oats with apple and walnuts410 kcal · 14 g proteinOats, apple, walnuts and egg, baked like a cake. Tastes like breakfast, lasts like lunch.
Apple and oat pancakes532 kcal · 21 g proteinPancakes of oats, egg and apple, with stewed apple on top. No wheat, no sugar.
Raspberry shake275 kcal · 14 g proteinFrozen raspberries, milk, yoghurt and a spoon of honey. Pink, cold, ready in two minutes.
Iced matcha latte70 kcal · 1 g proteinMatcha whisked cold, with almond milk and ice. Green tea as the wake-up, vegan.
Green avocado smoothie268 kcal · 5 g proteinAvocado, spinach, banana and almond milk. Creamy as a milkshake, vegan.
Cherry smoothie259 kcal · 13 g proteinSweet cherries, yoghurt, milk and mint. A summer in a glass, in five minutes.
Mango and pineapple smoothie with coconut milk338 kcal · 3 g proteinMango, pineapple, coconut milk and lime. Vegan, yellow, thick enough for a straw.
Date and cocoa almond milk259 kcal · 5 g proteinAlmond milk, Medjool dates, cocoa and almonds, blended. Chocolate milk without sugar, vegan.
Beetroot and apple smoothie211 kcal · 3 g proteinRaw beetroot, apple, carrot, orange and ginger. Deep red, earthy, vegan.
Nectarine smoothie243 kcal · 11 g proteinNectarines, yoghurt, banana and a hint of vanilla. Creamy, orange, in a glass with a straw.
Apple and cinnamon smoothie399 kcal · 14 g proteinApple, oats, yoghurt, walnuts and cinnamon. Apple pie you can drink.
Chia pudding with matcha and strawberries273 kcal · 7 g proteinChia pudding in three layers: matcha, plain and strawberry. Vegan, overnight in the fridge.
Grilled pineapple with lime147 kcal · 1 g proteinPineapple slices on the grill or in a pan, with agave syrup, lime and cinnamon. Vegan, warm, caramelised.
Grilled melon and pineapple with feta258 kcal · 7 g proteinWatermelon and pineapple from the grill, on skewers, with feta and mint. Sweet, salty, for a summer evening.
Fruit skewers with yoghurt dip252 kcal · 7 g proteinStrawberries, grapes, kiwi and mango on skewers, with yoghurt, honey and poppy seeds. A pudding for dipping.
Panna cotta with strawberry sauce357 kcal · 6 g proteinCooked cream with vanilla, set in glasses, with strawberry sauce. Four ingredients, four portions.
Peanut butter oat cookies367 kcal · 11 g proteinPeanut butter, oats, egg, sugar and dark chocolate. No flour, twelve cookies, one bowl.
Raspberry sorbet177 kcal · 2 g proteinFrozen raspberries, sugar and lemon, blended into sorbet. Vegan, in five minutes, no machine.
Frozen yoghurt bark with blueberries105 kcal · 9 g proteinGreek yoghurt with honey, blueberries and almonds frozen on a tray and broken into pieces. Four portions.
Vegan banana and blueberry muffins367 kcal · 6 g proteinMuffins of banana, flour, blueberries and rapeseed oil, without egg or milk. Twelve, vegan.
Oven-baked vegetable crisps303 kcal · 4 g proteinPaper-thin slices of sweet potato, beetroot and parsnip with oil and salt, baked crisp. Vegan, one bowl.
Devilled eggs164 kcal · 13 g proteinHard-boiled eggs, the yolk stirred creamy with mayonnaise and mustard, dusted with paprika. For two.
Baba ganoush304 kcal · 8 g proteinRoasted aubergine with tahini, lemon and garlic, with toasted bread. Vegan, smoky, for two.
Tomato salsa with tortilla chips180 kcal · 3 g proteinFresh tomatoes, onion, jalapeño, coriander and lime, with tortilla chips. Vegan, in ten minutes.
Loaded nachos with beef and beans749 kcal · 42 g proteinTortilla chips baked with beef mince, kidney beans, sweetcorn and Cheddar. For two, with a spoon.
Oven-baked courgette sticks229 kcal · 10 g proteinCourgette sticks in egg and crumbs with Parmesan, crisp from the oven, with ketchup. Chips for vegetable people.
Stuffed dates with peanut butter249 kcal · 5 g proteinMedjool dates, split and filled with peanut butter and pistachios. Vegan, two minutes.
Stuffed mushrooms263 kcal · 13 g proteinLarge mushrooms with cream cheese, ham, garlic and Parmesan, from the oven. Twelve for two.
Caprese skewers255 kcal · 15 g proteinMozzarella balls, cherry tomatoes and basil on skewers, with olive oil and balsamic. Finger food, no stove.
Courgette and cheese loaf495 kcal · 17 g proteinA savoury batter loaf with grated courgette, Gouda and chives. One loaf, eight slices.
Roasted chickpeas217 kcal · 8 g proteinTinned chickpeas roasted crisp in the oven with oil, paprika and cumin. Vegan, like nuts.
Socca280 kcal · 11 g proteinA flatbread of chickpea flour, water, olive oil and rosemary, baked in a hot oven. Vegan, from Nice.
Potato soup with white beans and rosemary433 kcal · 15 g proteinPotatoes, white beans, onion and rosemary, half blended, with bread. Vegan, for two.
Cream of mushroom soup295 kcal · 9 g proteinMushrooms, onion and thyme, blended with cream, one fried mushroom on top. For two.
Turkish white bean stew382 kcal · 17 g proteinKuru fasulye: white beans in a tomato and pepper broth with onion and chilli. Vegan, for two.
Courgette soup with pumpkin seeds266 kcal · 9 g proteinCourgette, potato and onion blended, with lemon and toasted pumpkin seeds. Vegan, for two.
Cauliflower and chickpea soup391 kcal · 16 g proteinCauliflower and chickpeas cooked with cumin, blended with tahini and lemon. Vegan, for two.
Fish soup with tomatoes and garlic397 kcal · 33 g proteinCod in a tomato and garlic broth with a little rice and mint, with bread. Maltese aljotta, for two.
Moroccan carrot salad226 kcal · 3 g proteinGrated carrots with orange, lemon, cumin, cinnamon, raisins and parsley. Vegan, for two.
Panzanella361 kcal · 8 g proteinA Tuscan bread salad with ripe tomatoes, cucumber, red onion, capers and basil. Vegan, for two.
Red cabbage salad with apple and walnuts305 kcal · 5 g proteinFinely shredded red cabbage, apple, walnuts and a vinegar and oil dressing with caraway. Vegan, for two.
Smoked salmon salad with egg and avocado462 kcal · 35 g proteinRocket with smoked salmon, two boiled eggs, avocado and cherry tomatoes. One plate, plenty of protein.
Salmon and white bean salad502 kcal · 35 g proteinFried salmon, flaked, with white beans, red onion, parsley, lemon and capers. For two.
Grilled nectarine with mozzarella and basil331 kcal · 15 g proteinNectarine halves from the grill with mozzarella, basil, olive oil and balsamic. Vegetarian, for two.
Couscous salad with asparagus, peas and radishes388 kcal · 13 g proteinCouscous with green asparagus, peas, radishes, chives, mint and lemon. Vegan, for two.
Zaru soba408 kcal · 17 g proteinCold buckwheat noodles with a dip of soy sauce, spring onion, nori and wasabi. Vegan, a Japanese summer.
Spaghetti carbonara739 kcal · 35 g proteinSpaghetti, cured pork, egg, pecorino and black pepper. No cream. For two, in twenty minutes.
Linguine with chickpeas, spinach and ricotta699 kcal · 29 g proteinLinguine with fried chickpeas, spinach, lemon, chilli and a spoon of ricotta. Vegetarian, for two.
Cacio e pepe591 kcal · 26 g proteinSpaghetti with pecorino, black pepper and pasta water. Three ingredients, Rome, for two.
Kongguksu703 kcal · 32 g proteinKorean cold noodles in a soya milk and sesame broth with cucumber, tomato and egg. Vegetarian, for summer.
Wholemeal bread with smoked salmon488 kcal · 28 g proteinTwo slices of wholemeal bread with cream cheese, smoked salmon, cucumber, dill and lemon. Five minutes, no stove.
BLT sandwich471 kcal · 18 g proteinBacon, lettuce, tomato: crisp bacon, salad and tomato with mayonnaise on wholemeal toast. Ten minutes.
Grilled cheese sandwich603 kcal · 22 g proteinWhite bread, Cheddar, butter, a pan. The American cheese toastie, crisp outside, melted inside.
Salmon tacos with red cabbage502 kcal · 33 g proteinFried salmon in corn tortillas with red cabbage, a hot yoghurt sauce, lime and parsley. For two.
Prawn bowl with mango and black beans642 kcal · 42 g proteinBrown rice, fried prawns, black beans, mango, avocado and lime. One plate, everything on it.
Kitchari with quinoa and broccoli513 kcal · 23 g proteinRed lentils and quinoa with broccoli, carrot, turmeric and ginger in one pot. Vegan, for two.
Salmon and quinoa bowl with squash821 kcal · 43 g proteinFried salmon on quinoa with roasted squash, avocado, sweetcorn and red cabbage. One plate, plenty of protein.
Grilled chicken with Greek salad471 kcal · 50 g proteinGrilled chicken breast with tomato, cucumber, feta, olives and red onion with oregano. One plate.
Jackfruit curry803 kcal · 14 g proteinYoung jackfruit in a tomato and coconut curry with ginger and garam masala, with rice and flatbread. Vegan, for two.
Aubergine curry521 kcal · 9 g proteinSmall aubergines in a tomato and onion sauce with coconut milk and mustard seeds, with rice. Vegan, for two.
Baingan bharta394 kcal · 10 g proteinRoasted aubergine, mashed and fried with tomatoes, onion, ginger and spices, with naan. Vegan, for two.
Potato gratin512 kcal · 15 g proteinThin potato slices baked in cream and milk with garlic, nutmeg and Gruyère. Vegetarian, for four.
Potato and tomato bake with Gouda378 kcal · 15 g proteinPotato slices with tomatoes, onion, garlic and thyme, baked under Gouda. Vegetarian, for four.
Cauliflower steak with almonds and capers246 kcal · 8 g proteinThick cauliflower slices roasted in the oven, with almonds, capers, lemon and parsley. Vegan, for two.
Greek lemon chicken with potatoes492 kcal · 44 g proteinChicken thighs and potatoes baked on one tray in lemon, olive oil, garlic and oregano. For three.
Turkey steak with green beans448 kcal · 51 g proteinGrilled turkey steak with green beans in garlic butter and lemon. One plate, plenty of protein, little else.
Teriyaki chicken wings657 kcal · 55 g proteinChicken wings baked crisp in the oven and turned in a soy, honey and ginger glaze, with sesame. For two.
Tuna steak in a sesame crust428 kcal · 54 g proteinFresh tuna rolled in sesame, seared briefly, raw inside, with soy sauce and wasabi. One plate.
Chicken tikka skewers355 kcal · 58 g proteinChicken marinated in yoghurt, lemon and spices, grilled on skewers, with mint yoghurt and red onion. For two.
Chicken keema with peas665 kcal · 46 g proteinChicken mince with peas, onions, tomatoes, ginger and garam masala, with naan. For two, in thirty minutes.
Steak with green asparagus and herbed soured cream656 kcal · 65 g proteinBeef steak from the pan, green asparagus, a baked potato and soured cream with herbs. One plate.
Steak with chimichurri589 kcal · 67 g proteinGrilled beef steak, sliced, with an Argentinian herb sauce of parsley, garlic, oil and vinegar. One plate.
Bengali fish curry with mustard482 kcal · 42 g proteinCod in a mustard and turmeric sauce with tomatoes, onion and chilli, with rice. For two, from Kolkata.
Beef fillet with rosemary and garlic339 kcal · 33 g proteinA whole beef fillet fried in butter with rosemary, garlic and chilli, sliced pink. For two.