From scrambled eggs to a Sunday roast, for losing weight, gaining weight and building muscle. Every recipe shows the nutrition per serving and how much of your daily need it covers.
506 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.
New this week
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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.
Vegetable tagine with chickpeas759 kcal · 23 g proteinPotatoes, carrots, courgettes and chickpeas braised with apricots and ras el hanout, with couscous. Vegan, for two.
Honey and garlic salmon with slaw472 kcal · 33 g proteinSalmon fillet glazed with honey, garlic and soy sauce, with a fresh cabbage and carrot slaw. For two, in twenty minutes.
Sambar rice688 kcal · 25 g proteinA South Indian pigeon pea stew with vegetables, tamarind and spices, mixed with rice. Vegan, for two.
Moqueca810 kcal · 59 g proteinA Brazilian fish stew with cod, prawns, peppers, tomatoes, coconut milk and lime, with rice. For two.
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.Breakfast
What carries the day, not just starts it.
Overnight oats with yoghurt and blueberries466 kcal · 28 g proteinTwo minutes at night, breakfast in the morning
Avocado toast with a fried egg554 kcal · 26 g proteinFive minutes, and it looks like a café plate
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
Scrambled eggs with chanterelles and tomatoes440 kcal · 29 g proteinTen minutes, and the mushrooms make it breakfast
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
Shakshuka325 kcal · 17 g proteinEggs in tomato sauce, one pan, bread for dipping
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
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
Blueberry pancakes with maple syrup726 kcal · 24 g proteinA stack of fluffy pancakes, berries in the batter and on top
Bagel with fried egg and bacon555 kcal · 27 g proteinOne bagel, one egg, two rashers of bacon, salad and tomato
Big breakfast with eggs, bacon and pancakes775 kcal · 33 g proteinTwo fried eggs, bacon, a stack of pancakes, toast. The breakfast for gaining weight.
Fried egg with bacon and toast484 kcal · 27 g proteinTwo eggs, two rashers of bacon, two slices of toast, a tomato
French toast with berries548 kcal · 19 g proteinWhite bread soaked in egg and milk, fried in butter, berries on top
Cottage cheese pancakes624 kcal · 41 g proteinSmall, thick pancakes of cottage cheese, egg and a little flour. With berries and soured cream.
Tofu scramble with spinach and tomatoes325 kcal · 22 g proteinCrumbled tofu, turmeric, spinach, tomatoes. Scrambled eggs without egg.
Bircher muesli with apple and banana604 kcal · 22 g proteinOats soaked overnight in yoghurt and milk, apple, banana and nuts in the morning
Poached egg on avocado toast with salmon456 kcal · 31 g proteinAn egg that cooks in water and runs when you cut it. On avocado, salmon and bread.
Chocolate overnight oats595 kcal · 25 g proteinOats, cocoa, chia, milk and yoghurt overnight in a jar
Homemade granola with nuts303 kcal · 8 g proteinOats, almonds, walnuts, pumpkin seeds, maple syrup, cranberries. One tray, ten portions.
Egg white omelette with vegetables288 kcal · 31 g proteinOnly egg whites, spinach, tomato, spring onion. Plenty of protein, very little else.
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
Croissant with scrambled egg and ham574 kcal · 31 g proteinA butter croissant, split, with creamy scrambled egg, ham and cheese
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.
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.
Eggs Benedict848 kcal · 36 g proteinPoached eggs on toast and ham, with a hollandaise whisked by hand
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.
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.
Eggs royale with smoked salmon554 kcal · 32 g proteinPoached eggs, smoked salmon and hollandaise on an English muffin. Sunday on a plate.
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.
Spanish tortilla with bacon368 kcal · 14 g proteinPotatoes, onions and eggs, set slowly and flipped. Warm or cold, in wedges.
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.
Waffles with strawberries641 kcal · 18 g proteinSoft waffles of flour, egg, milk and butter, with fresh strawberries. Sunday.
Hash browns with fried eggs and bacon582 kcal · 23 g proteinGrated potatoes fried crisp, with two fried eggs and streaky bacon. An American diner breakfast.
Apple and oat pancakes532 kcal · 21 g proteinPancakes of oats, egg and apple, with stewed apple on top. No wheat, no sugar.Bowls
Everything in one bowl, everything at once.
Salmon bowl with rice and edamame801 kcal · 46 g proteinLike the takeaway, except you know what is in it
Quinoa bowl with avocado and vegetables666 kcal · 23 g proteinVegetarian, colourful, and still filling
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
Buddha bowl with chickpeas and smoked tofu660 kcal · 30 g proteinVegan, filling, and the chickpeas come out of the pan
Falafel bowl with hummus712 kcal · 22 g proteinFalafel, hummus and raw vegetables, in 15 minutes
Burrito bowl with chicken816 kcal · 49 g proteinEverything from a burrito, without the tortilla, in one bowl
Rice bowl with fried tofu and broccoli540 kcal · 24 g proteinThree things that add up to dinner
Bibimbap with beef and a fried egg713 kcal · 48 g proteinRice, vegetables in strips, beef, an egg on top, and you stir it all together
Poke bowl with prawns and mango558 kcal · 38 g proteinSushi rice, prawns, mango, edamame, cucumber, sesame
Vegan poke bowl with quinoa and beetroot612 kcal · 25 g proteinQuinoa, edamame, beetroot, red cabbage, avocado, peas, sesame and soy dressing
Tofu poke bowl593 kcal · 22 g proteinSushi rice, marinated tofu, avocado, cucumber, nori, sesame
Taco bowl with beef mince794 kcal · 50 g proteinRice, spiced mince, black beans, sweetcorn, tomato, salad, Cheddar, soured cream
Green bowl with rice, broccoli and edamame670 kcal · 25 g proteinRice, broccoli, edamame, avocado, cucumber, peas, spinach, sesame and soy dressing. Vegan.
Salmon bowl with rice, avocado and sesame822 kcal · 49 g proteinSushi-grade raw salmon, rice, edamame, cucumber, avocado, soy sauce and black sesame
Buddha bowl with sweet potato and tahini846 kcal · 31 g proteinRoasted sweet potato, quinoa, chickpeas, edamame, red cabbage, broccoli, tahini dressing. Vegan.
Falafel bowl with rice and edamame753 kcal · 27 g proteinRice, falafel, edamame, avocado, tomato, cucumber, soya yoghurt dip. Vegan.
Teriyaki chicken bowl with edamame708 kcal · 56 g proteinChicken glazed in soy sauce, honey and ginger, on rice with edamame and onion
Soba bowl with broccoli, edamame and sesame525 kcal · 25 g proteinBuckwheat noodles with broccoli, edamame, carrot and a sesame and soy dressing. Vegan, 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.
Bulgogi bowl604 kcal · 44 g proteinKorean beef in a soy and sesame marinade on rice, with carrot, cucumber and kimchi. 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.Salads
Salads that actually fill you up.
Lentil salad with feta and tomatoes601 kcal · 30 g proteinBetter cold than warm, and best on day two
Greek salad with chicken491 kcal · 44 g proteinFills you up like a hot meal, without sitting heavy
Tuna salad with egg and olives506 kcal · 55 g proteinThe salad that counts as dinner
Potato salad with egg and mustard444 kcal · 20 g proteinWith yoghurt instead of only mayonnaise, and still creamy
Salade niçoise451 kcal · 38 g proteinTuna, egg, potatoes, beans: the salad that fills you up
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
Mexican bean salad306 kcal · 11 g proteinBlack beans, kidney beans, sweetcorn, pepper, tomato, avocado, lime. Vegan.
Quinoa tabbouleh with avocado598 kcal · 15 g proteinQuinoa instead of bulgur, plenty of parsley, tomato, cucumber, pepper, avocado, lemon
Quinoa and vegetable salad524 kcal · 13 g proteinQuinoa, tomato, cucumber, pepper, sweetcorn, avocado, lemon. Vegan, keeps two days.
Mixed salad with walnuts and pumpkin seeds495 kcal · 11 g proteinLeaves, red cabbage, carrot, tomato, avocado, walnuts, pumpkin seeds, lemon oil
Greek salad554 kcal · 16 g proteinTomato, cucumber, pepper, red onion, olives, a block of feta, olive oil, oregano
Spelt salad with fried vegetables519 kcal · 15 g proteinWhole spelt, fried courgette and pepper, tomato, onion, lemon, herbs. Vegan.
Courgette spaghetti with feta and cucumber376 kcal · 13 g proteinRaw courgette noodles, cucumber, feta, basil, lemon and olive oil. No stove.
Hummus plate with salad and pita711 kcal · 20 g proteinA plate of hummus, tomato, cucumber, pepper, olives, chickpeas, olive oil, pita for dipping
Lentil tabbouleh525 kcal · 24 g proteinBrown lentils, plenty of parsley, tomato, cucumber, pepper, mint, lemon. Vegan, keeps two days.
Bún bò Nam Bộ505 kcal · 38 g proteinA Vietnamese rice noodle salad with beef, herbs, sprouts, peanuts and lime dressing. For two.
Orzo salad with feta and olives535 kcal · 17 g proteinRice-shaped durum pasta with tomatoes, cucumber, pepper, olives, feta and lemon. Vegetarian, for two.
Chicken and quinoa salad with beans522 kcal · 44 g proteinChicken breast, quinoa, kidney beans, chickpeas, spinach and carrot with a lemon dressing. For two.
Fattoush234 kcal · 6 g proteinA Levantine bread salad with tomatoes, cucumber, radishes, herbs and toasted pita. Vegan, for two.
Waldorf salad307 kcal · 7 g proteinApple, celery, grapes and walnuts in a light yoghurt dressing on salad leaves. For two.
Cobb salad481 kcal · 38 g proteinRomaine with chicken, egg, bacon, avocado, tomato and blue cheese in rows. 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.
Beetroot and quinoa salad488 kcal · 13 g proteinQuinoa, cooked beetroot, cucumber, salad leaves, red onion and walnuts with a lemon dressing. Vegan, for two.
Grilled chicken with Greek salad471 kcal · 50 g proteinGrilled chicken breast with tomato, cucumber, feta, olives and red onion with oregano. One plate.Mains
Warm, quick, one pan.
Salmon with potatoes and pak choi616 kcal · 38 g proteinOne pan, one pot, twenty minutes
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
Teriyaki salmon with rice and broccoli687 kcal · 40 g proteinSalmon in a glossy sauce, in 20 minutes
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
Chicken breast in a honey soy glaze627 kcal · 50 g proteinA whole breast, ten minutes, and the sauce does the rest
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
Mushroom risotto624 kcal · 18 g proteinTwenty minutes at the stove, none of them difficult
Chicken gyros with pitta and tzatziki810 kcal · 64 g proteinGyros spices, a pan, and the potatoes from the oven
Gyros plate with pitta and salad559 kcal · 56 g proteinPork fillet in strips, spiced the Greek way
Chicken tikka masala703 kcal · 49 g proteinChicken marinated in yoghurt, tomato sauce, rice
Butter chicken651 kcal · 43 g proteinThe mildest curry there is, with rice
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 with griddled vegetables556 kcal · 49 g proteinCourgette, peppers, aubergine and chicken from the griddle
Chicken breast with tomatoes and basil476 kcal · 50 g proteinFrom the griddle or the pan, with tomatoes that only fry briefly
Fried rice with egg614 kcal · 26 g proteinYesterday's rice, two eggs, peas, spring onion. Ten minutes.
Homemade cheeseburger610 kcal · 46 g proteinBeef mince, Cheddar, tomato, onion, a soft bun
Crispy chicken burger786 kcal · 49 g proteinBreaded chicken, cheese, salad, plenty of sauce
Schnitzel with potato salad801 kcal · 54 g proteinBeaten thin, turned three times, fried in fat. With potato salad made on stock.
Meatballs in tomato sauce642 kcal · 47 g proteinBeef mince with Parmesan, finished in passata
Turkey meatballs with basil513 kcal · 41 g proteinLight turkey balls in tomato sauce, bound with oats instead of bread
Boeuf bourguignon522 kcal · 52 g proteinBeef braised in red wine, with bacon, mushrooms and carrots
Beef goulash with root vegetables552 kcal · 51 g proteinBeef, potatoes, carrots, plenty of paprika, two hours of patience
Fried rice with prawns654 kcal · 48 g proteinCold rice, prawns, egg, peas, spring onion, a very hot pan
Steak with roast potatoes648 kcal · 50 g proteinA steak, medium, and potatoes from the same pan
Chicken adobo633 kcal · 59 g proteinChicken braised in soy sauce, vinegar and garlic. From the Philippines.
Peanut stew with chicken and sweet potato788 kcal · 44 g proteinA West African stew: peanut butter, tomato, ginger, chilli, with rice
Beef udon pan754 kcal · 55 g proteinThick wheat noodles, beef strips, peppers, soy sauce, sesame
Pad thai with prawns792 kcal · 51 g proteinRice noodles, prawns, egg, sprouts, peanuts, lime. From the wok.
Chicken satay with peanut sauce670 kcal · 54 g proteinMarinated chicken skewers, peanut sauce of coconut milk, lime and soy
Chicken in mushroom cream sauce552 kcal · 54 g proteinChicken breast, mushrooms, cream, thyme. One pan, 25 minutes.
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.
Dal tadka746 kcal · 30 g proteinYellow lentils cooked soft, with toasted spices poured over. With rice.
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.
Rajma with rice702 kcal · 23 g proteinKidney beans in a tomato and ginger sauce with garam masala, with rice. Vegan.
Cottage pie543 kcal · 33 g proteinBeef mince with vegetables and stock, baked under a blanket of mash
Squash risotto641 kcal · 14 g proteinRisotto rice, squash, stock, Parmesan, butter. 35 minutes of stirring.
Nasi goreng670 kcal · 44 g proteinIndonesian fried rice with chicken, egg, cabbage and sweet soy sauce
Vegetable paella550 kcal · 13 g proteinShort-grain rice with saffron, peppers, courgette, beans, peas. Vegan, from one pan.
Tempeh with green beans688 kcal · 46 g proteinCrisp fried tempeh, green beans, soy sauce, chilli, garlic
Chickpea burger703 kcal · 24 g proteinA patty of chickpeas, oats and linseed, in a bun with tomato and hummus. Vegan.
Ratatouille287 kcal · 6 g proteinAubergine, courgette, pepper, tomato, each fried on its own, then braised together
Vegetable tian324 kcal · 9 g proteinCourgette, aubergine and tomato in thin slices, layered like roof tiles in the dish
Beef roulades with red cabbage and boiled potatoes650 kcal · 54 g proteinMustard, bacon, gherkin, rolled and braised for an hour and a half. The Sunday roast.
Roast chicken with roasted vegetables757 kcal · 46 g proteinA whole chicken, lemon and thyme in the cavity, potatoes and carrots around it
Chicken leg with boiled potatoes755 kcal · 45 g proteinA leg with the skin on from the oven, potatoes with parsley, a little roasting juice
Homemade salmon sushi rolls627 kcal · 25 g proteinSushi rice, nori, salmon, avocado, cucumber, rolled on a bamboo mat
Homemade gyoza656 kcal · 27 g proteinDumplings with pork mince and cabbage, crisp underneath, steamed on top
Seafood paella706 kcal · 50 g proteinSaffron rice with prawns, mussels and squid, from a wide pan
Lamb chops with rosemary484 kcal · 52 g proteinChops marinated in oil, rosemary and garlic, fried hot and fast
Homemade pizza margherita809 kcal · 32 g proteinYeast dough with two hours to rise, passata, mozzarella, basil
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
Chicken skewers with peppers and courgette424 kcal · 48 g proteinMarinated chicken cubes with vegetables on skewers, from the grill or the oven
Stuffed courgettes with turkey mince472 kcal · 35 g proteinCourgette halves filled with turkey mince, mushrooms and tomato, baked with mozzarella
Pork fillet with peppercorn jus245 kcal · 37 g proteinA lean fillet, seared all over, finished in the oven, with a jus of mixed peppercorns
Pork steak with griddled vegetables463 kcal · 51 g proteinA lean loin steak, courgette, peppers, tomato from the griddle or the pan
Chicken enchiladas776 kcal · 54 g proteinFilled tortillas in green salsa, baked with cheese, for two
Homemade falafel694 kcal · 25 g proteinFrom dried chickpeas, with parsley, coriander and cumin, deep fried
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
Indian vegetable curry358 kcal · 9 g proteinCauliflower, potatoes, peas and carrots in tomato and coconut milk
Vegan sushi rolls with avocado and pepper377 kcal · 8 g proteinSushi rice, nori, avocado, cucumber, pepper, sesame. No fish, the same roll.
Vegan vegetable pizza655 kcal · 18 g proteinYeast dough, tomato, peppers, courgette, mushrooms, olives, rocket. No cheese, no gap.
Chickpea balls with yoghurt dip386 kcal · 14 g proteinBalls of chickpeas, oats and cumin, fried in the pan. Vegan.
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.
Vegetable biryani710 kcal · 15 g proteinBasmati with carrot, peas, beans, cinnamon and garam masala, cashews and raisins on top
Mushroom and coconut curry with rice794 kcal · 19 g proteinMushrooms and spinach in coconut milk with ginger and curry, with rice. Vegan.
Red Thai curry with chicken803 kcal · 51 g proteinRed curry paste, coconut milk, chicken, peppers, green beans, basil, rice
Cabbage rolls in tomato sauce619 kcal · 42 g proteinWhite cabbage leaves filled with mince and rice, braised for an hour in tomato sauce
Stuffed peppers with beef mince and rice636 kcal · 38 g proteinPepper halves with beef mince, rice and herbs, baked in tomato sauce
Stuffed roast vegetables with rice and herbs421 kcal · 9 g proteinTomatoes, courgettes and potatoes filled with rice, onion, mint, pine nuts and raisins, baked. Vegan.
Melanzane alla parmigiana603 kcal · 28 g proteinFried aubergine slices, tomato sauce, mozzarella and Parmesan, baked in layers
Moussaka534 kcal · 21 g proteinAubergine, potatoes, lamb mince in tomato and cinnamon, béchamel on top. For four.
Lentil shepherd's pie430 kcal · 18 g proteinBrown lentils with carrot, celery and tomato purée, baked under mashed potato. Vegan.
Chicken fajitas694 kcal · 56 g proteinChicken strips, peppers and onion from a hot pan, with lime in warm tortillas
Lentil roast with mash and peas518 kcal · 23 g proteinA roast of lentils, oats and walnuts, with mash and peas. Vegan, for four.
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
Tofu wok with peanut sauce774 kcal · 34 g proteinFried tofu, broccoli, pepper and carrot in a peanut and soy sauce, with rice
Wok vegetables659 kcal · 18 g proteinBroccoli, pepper, carrot, mangetout, mushrooms, soy sauce, sesame. With rice.
Asian noodles with tofu and sriracha633 kcal · 29 g proteinEgg noodles, fried tofu, pepper, spring onion, soy sauce, sriracha, sesame
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.
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.
Portobello burger331 kcal · 10 g proteinA grilled portobello mushroom as the patty, rocket, onion, tomato, garlic yoghurt. Vegan.
Dan dan noodles807 kcal · 36 g proteinWheat noodles with pork mince, a peanut and sesame sauce, chilli oil and spring onion
Vegan udon pan with tofu706 kcal · 32 g proteinThick wheat noodles, tofu, broccoli, pepper, carrot, soy sauce, sesame
Mezze plate with falafel and hummus738 kcal · 24 g proteinFalafel, hummus, pita, tomato, cucumber, olives, herbs. All on one plate, vegan.
Salmon burger with dill yoghurt667 kcal · 43 g proteinA patty of chopped salmon, cucumber, salad and dill yoghurt in a bun
Kebab plate with rice and yoghurt682 kcal · 48 g proteinThinly sliced beef fried with cumin and paprika, on rice with tomato sauce and yoghurt
Chicken kebab plate with rice and chips755 kcal · 54 g proteinMarinated chicken, rice, oven chips, salad and tomato. The plate from the takeaway.
Green asparagus with new potatoes and a fried egg470 kcal · 22 g proteinGreen asparagus, new potatoes, two fried eggs and butter with chives. Vegetarian, for two.
Tempeh curry with cauliflower and mango769 kcal · 30 g proteinFried tempeh, cauliflower and mango in a coconut curry sauce, with rice. Vegan, for two.
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.
Beef stroganoff848 kcal · 67 g proteinStrips of beef with mushrooms, onions, mustard and soured cream, with egg noodles. 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.
Käsespätzle with fried onions827 kcal · 37 g proteinHomemade spätzle layered with Emmental and covered in fried onions. Vegetarian, for three.
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.
Vegan lasagne with broccoli and courgette483 kcal · 17 g proteinLasagne with broccoli, courgette, tomato sauce and a cashew béchamel, baked under breadcrumbs. Vegan, for four.
Chicken parmesan with linguine824 kcal · 66 g proteinBreaded chicken baked under tomato sauce, mozzarella and Parmesan, with linguine. 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.
Köttbullar with mashed potato665 kcal · 34 g proteinSwedish meatballs of beef and pork in a cream sauce with mashed potato. For four, with lingonberries.
Braised beef with vegetables482 kcal · 50 g proteinBeef with potatoes, carrots, peppers and onions in a red wine broth, braised in the oven. For four, from one pan.
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.
Mussels in white wine and cream595 kcal · 31 g proteinMussels steamed in white wine, onion, garlic and cream, with parsley and bread. For two.
Oven-baked fish and chips755 kcal · 45 g proteinCod in a breadcrumb crust with potato wedges, both from the oven, with mushy peas and lemon. For two.
Beef curry with coconut milk846 kcal · 63 g proteinBeef braised with onions, tomatoes, ginger and garam masala in coconut milk, with rice. For two.
Kefta skewers with yoghurt750 kcal · 47 g proteinMince skewers of beef and lamb with onion, parsley, mint and cumin, with pita and yoghurt. For two.
Chicken piccata443 kcal · 47 g proteinThin chicken escalopes turned in flour, fried, with a lemon, caper and butter sauce. For two, in twenty minutes.
Katsu curry848 kcal · 61 g proteinBreaded chicken on rice with a Japanese curry sauce of onion, carrot, potato and apple. For two.
Japanese vegetable curry647 kcal · 13 g proteinPotatoes, carrots and onions in a mild Japanese curry sauce with apple, with rice. Vegan, for two.
Mapo tofu750 kcal · 39 g proteinTofu and pork mince in a hot bean paste sauce with Sichuan pepper, on rice. For two, and it burns nicely.
Kung pao chicken783 kcal · 59 g proteinChicken with peanuts, pepper, dried chillies and a soy and vinegar sauce from the wok, with rice. For two.
Pad see ew669 kcal · 37 g proteinWide rice noodles with pork, egg and pak choi in dark soy sauce from the wok. Thailand, for two.
Okonomiyaki556 kcal · 21 g proteinA Japanese cabbage pancake with bacon, spring onion, mayonnaise and sweet sauce. For two, from the pan.
Yakitori470 kcal · 46 g proteinChicken thigh and spring onion on skewers, grilled and glazed with soy tare, with rice. For two.
Tsukune647 kcal · 46 g proteinJapanese chicken mince skewers with ginger and spring onion, in a soy and honey glaze, with rice. For two.
Vegetable korma719 kcal · 17 g proteinCauliflower, squash and spinach in a mild cashew and coconut sauce, with rice. Vegan, for two.
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.
Karnıyarık673 kcal · 34 g proteinTurkish stuffed aubergines with beef mince, tomatoes, peppers and parsley, braised in the oven, with rice. For two.
Stuffed aubergines with bulgur and mushrooms499 kcal · 15 g proteinAubergine halves filled with bulgur, mushrooms, tomatoes, onion and walnuts, then baked. Vegan, for two.
Pizza capricciosa864 kcal · 39 g proteinHomemade yeast dough with tomato sauce, mozzarella, cooked ham, mushrooms and rocket. For two.
Chicken nuggets with oven chips781 kcal · 61 g proteinChicken breast in panko, baked in the oven, with potato chips and ketchup. For two, and for children.
Risotto with chicken and peas766 kcal · 52 g proteinCreamy risotto with diced chicken, peas, carrot, white wine and Parmesan. For two, stirring included.
Vegetable quiche with tomatoes and broccoli673 kcal · 20 g proteinShortcrust pastry with an egg and cream custard, broccoli, tomatoes, onion and Gouda. Vegetarian, for four.
Tarte flambée779 kcal · 20 g proteinPaper-thin dough with soured cream, onions and bacon, baked in a very hot oven. Alsace, for two.
Lentil patties633 kcal · 30 g proteinPatties of green lentils, onion, carrot, oats and linseed, fried in a pan. Vegan, for two.
Steak with chimichurri589 kcal · 67 g proteinGrilled beef steak, sliced, with an Argentinian herb sauce of parsley, garlic, oil and vinegar. One plate.
Spanakopita529 kcal · 21 g proteinA Greek spinach and feta pie in filo pastry, with dill and onion, baked until the pastry crackles. For four.
Pierogi with potato and curd filling496 kcal · 17 g proteinPolish dumplings with potato and cottage cheese, boiled and served with fried onions and soured cream. For four.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.Moqueca810 kcal · 59 g proteinA Brazilian fish stew with cod, prawns, peppers, tomatoes, coconut milk and lime, with rice. For two.Sambar rice688 kcal · 25 g proteinA South Indian pigeon pea stew with vegetables, tamarind and spices, mixed with rice. Vegan, for two.Honey and garlic salmon with slaw472 kcal · 33 g proteinSalmon fillet glazed with honey, garlic and soy sauce, with a fresh cabbage and carrot slaw. For two, in twenty minutes.Vegetable tagine with chickpeas759 kcal · 23 g proteinPotatoes, carrots, courgettes and chickpeas braised with apricots and ras el hanout, with couscous. Vegan, for two.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.Pasta
Pasta, and everything that fits alongside in twenty minutes.
Spaghetti with tomato sauce595 kcal · 19 g proteinThe four-ingredient sauce you never buy again
Spaghetti bolognese799 kcal · 45 g proteinThe sauce you cook on Sunday for the week
Penne with chicken and broccoli in a cream sauce765 kcal · 56 g proteinCreamy, with less cream than you would think
Wholemeal tagliatelle with chicken and tomatoes788 kcal · 56 g proteinWholemeal pasta, griddled chicken, tomatoes, olive oil
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
Lasagne690 kcal · 41 g proteinRagù, béchamel, pasta sheets, cheese, in layers. For four.
Mac and cheese846 kcal · 38 g proteinMacaroni in Cheddar sauce, from the pot, in 20 minutes
Vegan mac and cheese with squash and cashews694 kcal · 20 g proteinThe cheese sauce without cheese: squash and cashews, blended, over pasta
Shell pasta in spinach cream sauce762 kcal · 29 g proteinLarge pasta shells, spinach, cream, Parmesan, nutmeg
Homemade fresh pasta678 kcal · 28 g proteinFlour, semolina, eggs. Knead, rest, roll, cut.
Homemade gnocchi547 kcal · 16 g proteinFloury potatoes, little flour, one egg yolk. Light in a way no packet manages.
Fettuccine alfredo with chicken786 kcal · 54 g proteinWide pasta in cream, Parmesan and butter, with pan-fried chicken breast
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.
Vegetable lasagne556 kcal · 24 g proteinCourgette, aubergine, pepper and spinach in tomato, béchamel, cheese, in layers. For four.
Pasta with courgette and pesto721 kcal · 23 g proteinSpaghetti, fried courgette, green pesto, Parmesan, pine nuts
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.
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.
Pasta alla norma623 kcal · 20 g proteinRigatoni with fried aubergine, tomato sauce, basil and grated cheese. Sicily, vegetarian, for two.
Spaghetti alle vongole570 kcal · 30 g proteinSpaghetti with clams, garlic, white wine, chilli and parsley. For two, as at the seaside.
Pasta primavera716 kcal · 25 g proteinFusilli with broccoli, peas, asparagus and mushrooms in a light cream sauce with Parmesan. Vegetarian, for two.
Fettuccine with creamy mushroom sauce782 kcal · 24 g proteinFettuccine with button mushrooms, shiitake, onion, cream and Parmesan. Vegetarian, for two.
Cacio e pepe591 kcal · 26 g proteinSpaghetti with pecorino, black pepper and pasta water. Three ingredients, Rome, for two.
Pasta e fagioli557 kcal · 22 g proteinSmall pasta and white beans in a tomato broth with rosemary, carrot and celery. For two, with Parmesan.
Cannelloni with spinach and ricotta600 kcal · 37 g proteinPasta tubes filled with spinach and ricotta, baked in tomato sauce with mozzarella. Vegetarian, for four.
Kongguksu703 kcal · 32 g proteinKorean cold noodles in a soya milk and sesame broth with cucumber, tomato and egg. Vegetarian, for summer.
Pumpkin pasta bake with sausage and sage831 kcal · 33 g proteinRigatoni with butternut, Italian sausage, sage and cream, baked with Parmesan and mozzarella. For four.Soups
One pot, and there is some left for tomorrow.
Lentil soup with carrots525 kcal · 24 g proteinOne pot, 45 minutes, and tomorrow it tastes better
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
Pho with beef463 kcal · 39 g proteinClear broth with star anise, rice noodles, raw beef that cooks in the bowl
White bean stew with tomato400 kcal · 18 g proteinWhite beans, tomato, carrot, paprika, cumin. Vegan, from one pot.
Ramen with chicken and egg819 kcal · 61 g proteinBroth with miso and ginger, egg noodles, chicken, a soft-boiled egg, nori, sesame
Gazpacho251 kcal · 6 g proteinCold tomato soup from the blender, with cucumber, pepper, olive oil and croutons
Minestrone333 kcal · 11 g proteinVegetable soup with white beans and small pasta, tomato, rosemary. Vegan.
Clear vegetable soup197 kcal · 5 g proteinStock, carrot, pepper, courgette, leek, potato. 20 minutes, vegan, very light.
Vegan ramen with tofu and edamame676 kcal · 38 g proteinMiso broth with ginger and shiitake, wheat noodles, marinated tofu, edamame, chilli
Miso ramen with tempeh and pak choi865 kcal · 48 g proteinMiso broth, wheat noodles, crisp fried tempeh, pak choi, sprouts, sesame
Carrot and ginger soup329 kcal · 6 g proteinCarrots, ginger, onion, a splash of coconut milk, croutons on top
Asian noodle soup with shiitake439 kcal · 17 g proteinVegetable stock with ginger and chilli, shiitake, pak choi, wheat noodles, spring onion
Turkish red lentil soup317 kcal · 14 g proteinRed lentils, carrot, potato, onion, cumin, lemon. Vegan, for two.
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.
Harira287 kcal · 13 g proteinA Moroccan soup of chickpeas, lentils, tomatoes and celery, with coriander and lemon. Vegan, for four.
Goulash soup323 kcal · 33 g proteinBeef, onions, peppers and potatoes in paprika broth, with caraway and marjoram. For four, with bread.
Potato soup with white beans and rosemary433 kcal · 15 g proteinPotatoes, white beans, onion and rosemary, half blended, with bread. Vegan, for two.
Clam chowder449 kcal · 26 g proteinA creamy clam soup with potatoes, bacon and celery, New England style. For two, with bread.
Broccoli and Cheddar soup409 kcal · 20 g proteinBroccoli, carrot and onion in stock, bound creamy with milk and Cheddar. For two, vegetarian.
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.
Laksa with chicken and prawns828 kcal · 46 g proteinA Malaysian coconut noodle soup with curry paste, chicken, prawns, tofu and egg. For two, hot.
Wonton soup470 kcal · 31 g proteinHand-folded wontons with pork mince and prawns in a clear broth with pak choi. For two.
Borscht347 kcal · 31 g proteinBeetroot soup with beef, white cabbage, potatoes and dill, with a spoon of soured cream. For four.
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.
Ribollita385 kcal · 16 g proteinA Tuscan stew of white beans, kale, cabbage, root vegetables and stale bread. Vegan, for four.
Italian wedding soup416 kcal · 33 g proteinSmall meatballs, spinach and soup pasta in chicken broth with Parmesan. For four.
White chicken chilli383 kcal · 40 g proteinChilli without tomato: chicken, white beans, sweetcorn and jalapeño in broth, with coriander and lime. For four.
Kimchi stew with tofu460 kcal · 33 g proteinKimchi jjigae: fermented cabbage, silken tofu and pork in a hot broth, with rice. 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.
Bouillabaisse471 kcal · 43 g proteinFish soup from Marseille with cod, prawns, mussels, saffron and potatoes. For four, with bread.
Pozole rojo with seitan459 kcal · 37 g proteinA Mexican stew of hominy, homemade seitan and red chilli broth, with cabbage, radishes and lime. Vegan, for two.Meal Prep
Cook once, eat several times.
Tuna pasta salad with sweetcorn and tomatoes640 kcal · 52 g proteinThe office classic, without the mayonnaise
Chicken curry with rice771 kcal · 42 g proteinOne pan, 25 minutes, three servings for the same effort
Chilli con carne853 kcal · 49 g proteinOne pot, one hour, and half the week is covered
Couscous with vegetables418 kcal · 12 g proteinCouscous needs nothing but hot water, the vegetables need a pan
Chickpea curry with rice744 kcal · 18 g proteinFrom tins, from the cupboard, in 25 minutes
Cauliflower curry with chickpeas and squash879 kcal · 23 g proteinOne pot, plenty of vegetables, and tomorrow it is better still
Courgette frittata475 kcal · 31 g proteinAn omelette you take with you in slices
Teriyaki chicken with rice and broccoli564 kcal · 44 g proteinA three-ingredient sauce that makes everything glossy
Beef and rice pan with vegetables588 kcal · 40 g proteinMeat, rice and whatever vegetables need using up
Egg muffins with vegetables and cheese283 kcal · 21 g proteinSix eggs, spinach, tomato, cheese, baked in a muffin tin. Breakfast for three days.
Chicken with broccoli and quinoa492 kcal · 50 g proteinThe office box: chicken breast, broccoli, quinoa, lemon
Chilli sin carne422 kcal · 16 g proteinTwo kinds of beans, sweetcorn, peppers, tomato, plenty of cumin. No meat, everything else.
Turkey chilli with white beans484 kcal · 31 g proteinTurkey mince, white beans, tomato, pepper, sweetcorn, cumin. Three portions, lean.
Tray-baked chicken with roast vegetables558 kcal · 52 g proteinChicken breast, potatoes, pepper, courgette and onion on one tray. Two portions.
Meal-prep boxes: chicken, rice, broccoli440 kcal · 36 g proteinThree boxes with fried chicken breast, rice, broccoli, pepper and tomatoWraps & Bread
For your hand, for the road, for your desk.
Falafel with pitta and hummus710 kcal · 26 g proteinThe takeaway classic, at home in 15 minutes
Chicken wrap with salad and yoghurt dressing438 kcal · 38 g proteinFried chicken, salad, tomato, rolled up and griddled
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
Chicken quesadilla626 kcal · 46 g proteinOne wheat tortilla, chicken, cheese, peppers, folded in the pan
Beef burrito772 kcal · 45 g proteinBeef mince, black beans, rice, cheese, salad, rolled up
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
Black bean tacos with pineapple673 kcal · 20 g proteinCorn tortillas, black beans, pineapple, rice, lime. Vegan.
Homemade farmhouse loaf181 kcal · 6 g proteinPlain and wholemeal flour, little yeast, plenty of time, a hard crust
Ham and cheese toastie401 kcal · 22 g proteinTwo slices of bread, ham, cheese, butter, toasted in a pan or a toaster
Vegan tacos with quinoa and beans670 kcal · 22 g proteinCorn tortillas, quinoa, black beans, fried asparagus, tomato, guacamole
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
Vegetable burrito650 kcal · 18 g proteinRice, black beans, fried pepper and courgette, sweetcorn, avocado, salsa, rolled. Vegan.
Jackfruit tacos670 kcal · 12 g proteinJackfruit braised like pulled pork, in corn tortillas with red onion and lime. Vegan.
Tempeh sandwich with hummus and avocado680 kcal · 36 g proteinFried tempeh, hummus, avocado, kale and tomato between wholemeal bread. Vegan.
Bánh mì with chicken561 kcal · 44 g proteinBaguette with fried chicken, pickled carrot and cucumber, coriander, jalapeño and mayonnaise. Vietnam in a roll.
Bánh mì with smoked tofu530 kcal · 24 g proteinBaguette with fried smoked tofu, spinach, pickled carrot, cucumber, coriander and sriracha. Vegan.
Roast beef sandwich458 kcal · 44 g proteinCiabatta with thinly sliced roast beef, mustard, horseradish, rocket and red onion. Protein in bread.
Reuben sandwich745 kcal · 37 g proteinRye bread with corned beef, sauerkraut, Swiss cheese and dressing, fried in butter. New York deli.
Pulled jackfruit burger556 kcal · 11 g proteinJackfruit braised in barbecue sauce and pulled apart, with slaw in a wholemeal bun. Vegan, for two.
Pancake rolls with smoked salmon480 kcal · 24 g proteinThin pancakes rolled with cream cheese, smoked salmon, chives and salad, cut into pieces. For two.
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.
Black bean burger with sweet potato597 kcal · 19 g proteinPatties of black beans, sweet potato, rice and oats, with salad, tomato and cucumber in a bun. Vegan, for two.
Tuna melt684 kcal · 54 g proteinWholemeal toast with tuna salad, tomato and Cheddar, fried until the cheese runs. Protein you can hold.
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.
Chicken shawarma wrap600 kcal · 53 g proteinChicken marinated in yoghurt and spices, fried, rolled in flatbread with tomato, cucumber and garlic yoghurt, then griddled.
Pulled chicken burger535 kcal · 60 g proteinChicken breast braised in barbecue sauce and shredded, with slaw and cucumber in a bun. For two.
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.
Chicken quesadilla with jalapeño592 kcal · 48 g proteinA wheat tortilla with chicken, Cheddar, pepper, onion and jalapeño, fried in a pan, with soured cream.Snacks
Something in between, without reaching for a bar.
Banana oat pancakes499 kcal · 22 g proteinThree ingredients, no flour, no sugar
Roasted sweet potato cubes367 kcal · 14 g proteinSpiced, crisp at the edges, with a yoghurt dip
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
Trail mix with chocolate beans345 kcal · 10 g proteinPeanuts, cashews, almonds, raisins, chocolate beans. Mixed yourself, in a jar.
Sweet potato fries from the oven326 kcal · 4 g proteinSweet potato in sticks, oil, cornflour, paprika, 25 minutes in the oven
Homemade muesli bars275 kcal · 7 g proteinOats, honey, peanut butter, almonds, cranberries. Eight bars, nothing added.
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.
Buffalo cauliflower from the oven280 kcal · 9 g proteinCauliflower florets in batter, baked and tossed in hot sauce. 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 fritters with feta429 kcal · 16 g proteinGrated courgette, egg, feta and dill, fried in a pan, with soured cream. For two, warm or cold.
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.Desserts
Sweet, without costing you the week.
Greek yoghurt with honey168 kcal · 21 g proteinThe dessert that has worked for three thousand years
Chocolate mousse from avocado272 kcal · 5 g proteinVegan, no cream, and you cannot taste the avocado
Yoghurt with chocolate granola and berries411 kcal · 24 g proteinThe dessert in a glass that would also be breakfast
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
Chia pudding with raspberries318 kcal · 13 g proteinChia seeds in milk, four hours to swell, raspberries on top
Banana bread with walnuts251 kcal · 5 g proteinThree ripe bananas, flour, egg, butter, walnuts. An hour in the oven.
Berry crumble520 kcal · 7 g proteinBerries in the dish, a crumble of flour, oats and butter on top, 35 minutes in the oven
Chia pudding with mango and coconut593 kcal · 12 g proteinChia in coconut and almond milk, mango, toasted oats, desiccated coconut. Vegan.
Oat and raisin cookies238 kcal · 5 g proteinOats, butter, sugar, egg, cinnamon, raisins. Eight cookies, 15 minutes in the oven.
Oat and banana muffins with blueberries223 kcal · 5 g proteinOats, banana, blueberries, soya milk, rapeseed oil. Eight muffins, vegan, no egg.
Apple crumble415 kcal · 5 g proteinApple pieces with cinnamon, a crumble of flour, oats and butter, 35 minutes in the oven. For four.
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.
Apple strudel304 kcal · 3 g proteinFilo pastry, apples, raisins, cinnamon and butter, rolled and baked. Six pieces, Viennese style.
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.
Kaiserschmarrn with cherry compote615 kcal · 23 g proteinA torn pancake with raisins and icing sugar, with warm cherries. For two, as in a mountain hut.
Vegan banana and blueberry muffins367 kcal · 6 g proteinMuffins of banana, flour, blueberries and rapeseed oil, without egg or milk. Twelve, vegan.
Crème brûlée495 kcal · 6 g proteinVanilla custard of cream and egg yolk, set in a water bath, with a sugar crust. Four ramekins.Shakes & Smoothies
Drink what would otherwise be breakfast.
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
Matcha smoothie bowl476 kcal · 10 g proteinGreen from banana, spinach and matcha, with fruit and granola
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
Peanut and banana shake685 kcal · 49 g proteinBanana, peanut butter, milk, oats, protein powder. The shake for gaining weight.
Mango smoothie292 kcal · 13 g proteinMango, yoghurt, milk, lemon. Thick, cold, yellow.
Berry smoothie265 kcal · 8 g proteinStrawberries, blueberries, banana, soya yoghurt, soya milk. Vegan, five minutes.
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.