Belva’s recipes

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• 

  Overnight oats with skyr and berries

  A

  Breakfast · High protein · Vegetarian

  428 kcal · P 29 g a portion

  See the recipe

  Protein 29 g, carbs 60 g, fat 9 g

  Makes 1 portion of 390 g

  Ingredients for 1 portion

  • Oats, dry50 g
  • Skyr150 g
  • Semi-skimmed milk100 g
  • Mixed berries80 g
  • Chia seeds10 g

  How to make it

  1. Stir the oats, skyr, milk and chia seeds together in a jar.
  2. Cover and leave it in the fridge overnight.
  3. Top with the berries in the morning.
• 

  Protein porridge with banana

  A

  Breakfast · High protein · Vegetarian

  504 kcal · P 36 g a portion

  See the recipe

  Protein 36 g, carbs 71 g, fat 9 g

  Makes 1 portion of 425 g

  Ingredients for 1 portion

  • Oats, dry50 g
  • Semi-skimmed milk250 g
  • Whey protein25 g
  • Banana100 g

  How to make it

  1. Simmer the oats in the milk for 4 to 5 minutes, stirring often.
  2. Take it off the heat and stir in the protein powder until smooth.
  3. Slice the banana on top.
• 

  Chocolate peanut porridge

  A

  Breakfast · High protein · Vegetarian

  495 kcal · P 38 g a portion

  See the recipe

  Protein 38 g, carbs 51 g, fat 15 g

  Makes 1 portion of 341 g

  Ingredients for 1 portion

  • Oats, dry50 g
  • Semi-skimmed milk250 g
  • Whey protein25 g
  • Cocoa powder6 g
  • Peanut butter10 g

  How to make it

  1. Cook the oats in the milk over a low heat for about 5 minutes.
  2. Stir in the cocoa and protein powder, with a splash of water if it gets thick.
  3. Swirl the peanut butter through before eating.
• 

  Vegan protein oats with berries

  A

  Breakfast · High protein · Vegan

  469 kcal · P 37 g a portion

  See the recipe

  Protein 37 g, carbs 49 g, fat 14 g

  Makes 1 portion of 415 g

  Ingredients for 1 portion

  • Oats, dry50 g
  • Soy drink, unsweetened250 g
  • Vegan protein powder25 g
  • Mixed berries80 g
  • Pumpkin seeds10 g

  How to make it

  1. Cook the oats in the soy drink for 4 to 5 minutes.
  2. Stir in the protein powder off the heat.
  3. Top with the berries and pumpkin seeds.
• 

  Baked apple and cinnamon oats

  A

  Breakfast · High protein · Vegetarian

  416 kcal · P 27 g a portion

  See the recipe

  Protein 27 g, carbs 57 g, fat 10 g

  Makes 4 portions of 298 g

  Ingredients for 4 portions

  • Oats, dry200 g
  • Semi-skimmed milk400 g
  • Egg150 g
  • Whey protein60 g
  • Apple360 g
  • Honey20 g

  How to make it

  1. Heat the oven to 180 °C.
  2. Whisk the eggs, milk, protein powder and honey, then stir in the oats, the chopped apples and a teaspoon of cinnamon.
  3. Pour it into a baking dish and bake for 30 to 35 minutes, until set.
  4. Cut it into four. It keeps in the fridge for three days.
• 

  Spinach and feta omelette with toast

  B

  Breakfast · High protein · Vegetarian

  503 kcal · P 41 g a portion

  See the recipe

  Protein 41 g, carbs 22 g, fat 27 g

  Makes 1 portion of 385 g

  Ingredients for 1 portion

  • Egg150 g
  • Egg whites100 g
  • Spinach60 g
  • Feta30 g
  • Olive oil5 g
  • Wholemeal bread40 g

  How to make it

  1. Wilt the spinach in a pan with the oil.
  2. Beat the eggs with the egg whites and pour them over the spinach.
  3. Crumble the feta on top, fold the omelette once it has just set, and serve it with the toast.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Mushroom and pepper scramble on toast

  A

  Breakfast · High protein · Vegetarian

  497 kcal · P 33 g a portion

  See the recipe

  Protein 33 g, carbs 41 g, fat 22 g

  Makes 1 portion of 390 g

  Ingredients for 1 portion

  • Egg150 g
  • Mushrooms80 g
  • Red pepper75 g
  • Olive oil5 g
  • Wholemeal bread80 g

  How to make it

  1. Fry the sliced mushrooms and pepper in the oil for 5 minutes.
  2. Add the beaten eggs and stir gently over a low heat until just set.
  3. Serve it on the toast.
• 

  Smoked salmon and cream cheese bagel

  D

  Breakfast · High protein

  381 kcal · P 24 g a portion

  See the recipe

  Protein 24 g, carbs 53 g, fat 8 g

  Makes 1 portion of 235 g

  Ingredients for 1 portion

  • Bagel100 g
  • Light cream cheese30 g
  • Smoked salmon60 g
  • Cucumber40 g
  • Lemon juice5 g

  How to make it

  1. Toast the bagel.
  2. Spread both halves with the cream cheese.
  3. Add the smoked salmon, cucumber slices and a squeeze of lemon.
• 

  Cottage cheese pancakes with berries

  B

  Breakfast · High protein · Vegetarian

  412 kcal · P 23 g a portion

  See the recipe

  Protein 23 g, carbs 47 g, fat 15 g

  Makes 2 portions of 275 g

  Ingredients for 2 portions

  • Cottage cheese200 g
  • Egg100 g
  • Oats, dry80 g
  • Olive oil6 g
  • Mixed berries150 g
  • Honey14 g

  How to make it

  1. Blend the cottage cheese, eggs and oats until smooth, then let the batter rest for 5 minutes.
  2. Cook small pancakes in a lightly oiled pan, about 2 minutes a side.
  3. Serve with the berries and a little honey.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Banana protein pancakes

  A

  Breakfast · High protein · Vegetarian

  520 kcal · P 44 g a portion

  See the recipe

  Protein 44 g, carbs 49 g, fat 17 g

  Makes 1 portion of 354 g

  Ingredients for 1 portion

  • Banana100 g
  • Egg100 g
  • Whey protein20 g
  • Oats, dry30 g
  • Olive oil4 g
  • Greek yogurt, 0%100 g

  How to make it

  1. Mash the banana and whisk in the eggs, protein powder and oats.
  2. Cook four small pancakes in a lightly oiled pan, turning them when bubbles appear.
  3. Serve with the yogurt on top.
• 

  Greek yogurt bowl with almonds and honey

  A

  Breakfast · High protein · Vegetarian

  346 kcal · P 30 g a portion

  See the recipe

  Protein 30 g, carbs 37 g, fat 10 g

  Makes 1 portion of 380 g

  Ingredients for 1 portion

  • Greek yogurt, 0%250 g
  • Mixed berries100 g
  • Almonds15 g
  • Honey10 g
  • Chia seeds5 g

  How to make it

  1. Spoon the yogurt into a bowl.
  2. Top with the berries, chopped almonds and chia seeds.
  3. Finish with the honey.
• 

  Mango skyr bowl with seeds

  A

  Breakfast · High protein · Vegetarian

  330 kcal · P 29 g a portion

  See the recipe

  Protein 29 g, carbs 41 g, fat 7 g

  Makes 1 portion of 350 g

  Ingredients for 1 portion

  • Skyr200 g
  • Mango120 g
  • Oats, dry20 g
  • Pumpkin seeds10 g

  How to make it

  1. Spoon the skyr into a bowl.
  2. Top with the diced mango, the oats and the pumpkin seeds.
• 

  Chocolate chia pudding

  A

  Breakfast · High protein · Vegan

  330 kcal · P 28 g a portion

  See the recipe

  Protein 28 g, carbs 24 g, fat 14 g

  Makes 1 portion of 331 g

  Ingredients for 1 portion

  • Soy drink, unsweetened200 g
  • Chia seeds25 g
  • Cocoa powder6 g
  • Vegan protein powder20 g
  • Mixed berries80 g

  How to make it

  1. Whisk the soy drink, protein powder and cocoa until smooth.
  2. Stir in the chia seeds, wait 5 minutes and stir again.
  3. Chill it for at least 2 hours, or overnight, and top with the berries.
• 

  Tofu scramble with spinach on toast

  A

  Breakfast · High protein · Vegan

  574 kcal · P 47 g a portion

  See the recipe

  Protein 47 g, carbs 48 g, fat 26 g

  Makes 1 portion of 475 g

  Ingredients for 1 portion

  • Firm tofu200 g
  • Onion30 g
  • Spinach60 g
  • Tomato100 g
  • Olive oil5 g
  • Wholemeal bread80 g

  How to make it

  1. Soften the chopped onion in the oil for 3 minutes.
  2. Crumble in the tofu with a pinch of turmeric and cook for 5 minutes.
  3. Add the spinach and chopped tomato and stir until the spinach wilts.
  4. Serve it on the toast.
• 

  Egg and black bean breakfast wrap

  B

  Breakfast · High protein · Vegetarian

  533 kcal · P 34 g a portion

  See the recipe

  Protein 34 g, carbs 47 g, fat 22 g

  Makes 1 portion of 338 g

  Ingredients for 1 portion

  • Wholemeal wrap60 g
  • Egg100 g
  • Egg whites60 g
  • Black beans, cooked60 g
  • Red pepper40 g
  • Cheddar15 g
  • Olive oil3 g

  How to make it

  1. Fry the diced pepper in the oil for 3 minutes, then add the beans to warm through.
  2. Scramble the eggs and egg whites in the same pan.
  3. Fill the warm wrap with everything, add the grated cheddar and roll it up.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Ham and spinach egg muffins

  B

  Breakfast · High protein

  270 kcal · P 27 g a portion

  See the recipe

  Protein 27 g, carbs 4 g, fat 16 g

  Makes 3 portions of 225 g

  Ingredients for 3 portions

  • Egg300 g
  • Egg whites150 g
  • Cured ham60 g
  • Spinach60 g
  • Red pepper75 g
  • Cheddar30 g

  How to make it

  1. Heat the oven to 180 °C and oil a six-hole muffin tin.
  2. Whisk the eggs and egg whites, then stir in the chopped ham, spinach, pepper and cheddar.
  3. Pour it into the tin and bake for 20 minutes, until set.
  4. Two muffins make a portion. They keep in the fridge for three days.
• 

  Avocado and egg toast

  A

  Breakfast · High protein · Vegetarian

  447 kcal · P 25 g a portion

  See the recipe

  Protein 25 g, carbs 41 g, fat 21 g

  Makes 1 portion of 300 g

  Ingredients for 1 portion

  • Wholemeal bread80 g
  • Avocado60 g
  • Egg100 g
  • Tomato60 g

  How to make it

  1. Toast the bread and mash the avocado on top with salt and pepper.
  2. Poach or fry the eggs.
  3. Add the eggs and the sliced tomato.
• 

  Cottage cheese and tomato toast

  B

  Breakfast · High protein · Vegetarian

  393 kcal · P 28 g a portion

  See the recipe

  Protein 28 g, carbs 43 g, fat 12 g

  Makes 1 portion of 353 g

  Ingredients for 1 portion

  • Wholemeal bread80 g
  • Cottage cheese150 g
  • Tomato120 g
  • Olive oil3 g

  How to make it

  1. Toast the bread.
  2. Spread the cottage cheese on top.
  3. Add the sliced tomato, a drizzle of olive oil and black pepper.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Peanut butter and banana toast with skyr

  A

  Breakfast · High protein · Vegetarian

  477 kcal · P 32 g a portion

  See the recipe

  Protein 32 g, carbs 65 g, fat 11 g

  Makes 1 portion of 346 g

  Ingredients for 1 portion

  • Wholemeal bread80 g
  • Peanut butter16 g
  • Banana100 g
  • Skyr150 g

  How to make it

  1. Toast the bread and spread it with the peanut butter.
  2. Top with banana slices.
  3. Have the skyr on the side, with a pinch of cinnamon.
• 

  Green protein smoothie

  A

  Breakfast · High protein · Vegetarian

  419 kcal · P 37 g a portion

  See the recipe

  Protein 37 g, carbs 52 g, fat 8 g

  Makes 1 portion of 440 g

  Ingredients for 1 portion

  • Banana100 g
  • Spinach40 g
  • Whey protein30 g
  • Semi-skimmed milk250 g
  • Oats, dry20 g

  How to make it

  1. Blend everything with a few ice cubes until smooth.
• 

  Berry and yogurt protein smoothie

  A

  Breakfast · High protein · Vegetarian

  450 kcal · P 45 g a portion

  See the recipe

  Protein 45 g, carbs 52 g, fat 7 g

  Makes 1 portion of 545 g

  Ingredients for 1 portion

  • Mixed berries150 g
  • Greek yogurt, 0%150 g
  • Whey protein25 g
  • Semi-skimmed milk200 g
  • Oats, dry20 g

  How to make it

  1. Blend everything with a few ice cubes until smooth.
• 

  Mango and soy smoothie

  A

  Breakfast · High protein · Vegan

  368 kcal · P 32 g a portion

  See the recipe

  Protein 32 g, carbs 41 g, fat 9 g

  Makes 1 portion of 450 g

  Ingredients for 1 portion

  • Mango150 g
  • Soy drink, unsweetened250 g
  • Vegan protein powder25 g
  • Oats, dry20 g
  • Chia seeds5 g

  How to make it

  1. Blend everything with a few ice cubes until smooth.
• 

  Savoury oats with egg and spinach

  B

  Breakfast · High protein · Vegetarian

  415 kcal · P 25 g a portion

  See the recipe

  Protein 25 g, carbs 39 g, fat 18 g

  Makes 1 portion of 275 g

  Ingredients for 1 portion

  • Oats, dry50 g
  • Spinach50 g
  • Cheddar15 g
  • Egg100 g
  • Tomato60 g

  How to make it

  1. Cook the oats in 250 ml of water with a pinch of salt for 4 minutes.
  2. Stir in the spinach and cheddar until the spinach wilts.
  3. Top with the fried or poached eggs and the chopped tomato.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Shakshuka with chickpeas and feta

  B

  Breakfast · High protein · Vegetarian

  515 kcal · P 29 g a portion

  See the recipe

  Protein 29 g, carbs 52 g, fat 21 g

  Makes 2 portions of 553 g

  Ingredients for 2 portions

  • Onion110 g
  • Red pepper150 g
  • Garlic5 g
  • Olive oil10 g
  • Chopped tomatoes, tinned400 g
  • Chickpeas, cooked120 g
  • Egg200 g
  • Feta30 g
  • Wholemeal bread80 g

  How to make it

  1. Soften the sliced onion, pepper and garlic in the oil for 8 minutes.
  2. Add the tomatoes, chickpeas and a teaspoon each of cumin and paprika, and simmer for 10 minutes.
  3. Make four hollows, crack in the eggs, cover and cook for 6 to 8 minutes, until the whites set.
  4. Crumble the feta on top and serve it with the bread.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Smoked salmon scrambled eggs

  C

  Breakfast · High protein

  398 kcal · P 33 g a portion

  See the recipe

  Protein 33 g, carbs 17 g, fat 21 g

  Makes 1 portion of 243 g

  Ingredients for 1 portion

  • Egg150 g
  • Olive oil3 g
  • Smoked salmon50 g
  • Wholemeal bread40 g

  How to make it

  1. Beat the eggs and cook them slowly in the oil, stirring, until just set.
  2. Take the pan off the heat and fold in the smoked salmon in strips.
  3. Serve on the toast with black pepper.
• 

  French toast with skyr and berries

  B

  Breakfast · High protein · Vegetarian

  510 kcal · P 36 g a portion

  See the recipe

  Protein 36 g, carbs 51 g, fat 18 g

  Makes 1 portion of 414 g

  Ingredients for 1 portion

  • Wholemeal bread80 g
  • Egg100 g
  • Semi-skimmed milk50 g
  • Olive oil4 g
  • Skyr100 g
  • Mixed berries80 g

  How to make it

  1. Whisk the eggs and milk with a pinch of cinnamon.
  2. Soak the bread slices in it for a few seconds on each side.
  3. Fry them in the oil for 2 to 3 minutes a side, until golden.
  4. Serve with the skyr and berries.
• 

  Warm quinoa breakfast bowl

  A

  Breakfast · High protein · Vegan

  467 kcal · P 30 g a portion

  See the recipe

  Protein 30 g, carbs 51 g, fat 16 g

  Makes 1 portion of 430 g

  Ingredients for 1 portion

  • Quinoa, dry50 g
  • Soy drink, unsweetened250 g
  • Vegan protein powder15 g
  • Mixed berries100 g
  • Almonds15 g

  How to make it

  1. Rinse the quinoa and simmer it in the soy drink for 15 minutes, until soft.
  2. Stir in the protein powder off the heat.
  3. Top with the berries and chopped almonds.
• 

  Sweet potato and egg hash

  A

  Breakfast · High protein · Vegetarian

  442 kcal · P 29 g a portion

  See the recipe

  Protein 29 g, carbs 43 g, fat 17 g

  Makes 1 portion of 512 g

  Ingredients for 1 portion

  • Sweet potato, baked150 g
  • Onion50 g
  • Red pepper75 g
  • Olive oil7 g
  • Spinach30 g
  • Egg100 g
  • Egg whites100 g

  How to make it

  1. Dice the baked sweet potato and fry it in the oil with the onion and pepper for 8 minutes.
  2. Stir in the spinach.
  3. Make two gaps, pour in the eggs and egg whites, cover and cook until set.
• 

  Chocolate overnight oats

  A

  Breakfast · High protein · Vegetarian

  478 kcal · P 40 g a portion

  See the recipe

  Protein 40 g, carbs 61 g, fat 9 g

  Makes 1 portion of 386 g

  Ingredients for 1 portion

  • Oats, dry50 g
  • Semi-skimmed milk150 g
  • Greek yogurt, 0%100 g
  • Whey protein20 g
  • Cocoa powder6 g
  • Banana60 g

  How to make it

  1. Stir everything except the banana together in a jar.
  2. Leave it in the fridge overnight.
  3. Slice the banana on top before eating.
• 

  Peanut butter overnight oats

  A

  Breakfast · High protein · Vegan

  466 kcal · P 32 g a portion

  See the recipe

  Protein 32 g, carbs 51 g, fat 16 g

  Makes 1 portion of 335 g

  Ingredients for 1 portion

  • Oats, dry50 g
  • Soy drink, unsweetened200 g
  • Vegan protein powder20 g
  • Peanut butter15 g
  • Banana50 g

  How to make it

  1. Stir the oats, soy drink, protein powder and peanut butter together in a jar.
  2. Leave it in the fridge overnight.
  3. Slice the banana on top before eating.
• 

  Cottage cheese bowl with mango and chia

  B

  Breakfast · High protein · Vegetarian

  363 kcal · P 27 g a portion

  See the recipe

  Protein 27 g, carbs 28 g, fat 17 g

  Makes 1 portion of 320 g

  Ingredients for 1 portion

  • Cottage cheese200 g
  • Mango100 g
  • Chia seeds10 g
  • Almonds10 g

  How to make it

  1. Spoon the cottage cheese into a bowl.
  2. Top with the diced mango, chia seeds and chopped almonds.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Apple Bircher muesli

  A

  Breakfast · High protein · Vegetarian

  433 kcal · P 27 g a portion

  See the recipe

  Protein 27 g, carbs 59 g, fat 11 g

  Makes 1 portion of 400 g

  Ingredients for 1 portion

  • Oats, dry50 g
  • Apple90 g
  • Greek yogurt, 0%150 g
  • Semi-skimmed milk100 g
  • Almonds10 g

  How to make it

  1. Grate the apple into the oats.
  2. Stir in the yogurt and milk, then leave it in the fridge overnight.
  3. Top with the chopped almonds.
• 

  Garlic chicken, rice and broccoli

  A

  Main · High protein

  558 kcal · P 43 g a portion

  See the recipe

  Protein 43 g, carbs 72 g, fat 10 g

  Makes 4 portions of 390 g

  Ingredients for 4 portions

  • White rice, dry300 g
  • Chicken breast, raw600 g
  • Olive oil20 g
  • Garlic10 g
  • Soy sauce30 g
  • Broccoli, cooked600 g

  How to make it

  1. Cook the rice following the packet.
  2. Cut the chicken into strips and fry it in the oil for 6 to 8 minutes, until cooked through.
  3. Add the garlic, the soy sauce and a splash of water, and let it coat the chicken.
  4. Steam the broccoli for 5 minutes and share everything between four boxes.
• 

  Chicken fajita wraps

  A

  Main · High protein

  491 kcal · P 46 g a portion

  See the recipe

  Protein 46 g, carbs 43 g, fat 14 g

  Makes 2 portions of 433 g

  Ingredients for 2 portions

  • Chicken breast, raw300 g
  • Red pepper225 g
  • Onion110 g
  • Olive oil10 g
  • Wholemeal wrap120 g
  • Greek yogurt, 0%100 g

  How to make it

  1. Slice the chicken, pepper and onion into strips.
  2. Fry them in the oil with a teaspoon each of paprika and cumin for 8 to 10 minutes.
  3. Warm the wraps, fill them, and add a spoonful of yogurt to each.
• 

  Beef and black bean chilli

  A

  Main · High protein

  628 kcal · P 42 g a portion

  See the recipe

  Protein 42 g, carbs 90 g, fat 10 g

  Makes 4 portions of 568 g

  Ingredients for 4 portions

  • Onion220 g
  • Red pepper150 g
  • Garlic10 g
  • Olive oil10 g
  • Lean beef mince, 5% fat, raw500 g
  • Chopped tomatoes, tinned800 g
  • Black beans, cooked300 g
  • White rice, dry280 g

  How to make it

  1. Soften the onion, pepper and garlic in the oil for 5 minutes.
  2. Add the mince and brown it, breaking it up.
  3. Stir in the tomatoes, the beans, a tablespoon of chilli powder and a teaspoon of cumin, then simmer for 25 minutes.
  4. Serve it with the rice, cooked following the packet.
• 

  Turkey bolognese

  A

  Main · High protein

  546 kcal · P 42 g a portion

  See the recipe

  Protein 42 g, carbs 75 g, fat 9 g

  Makes 4 portions of 505 g

  Ingredients for 4 portions

  • Onion110 g
  • Carrot120 g
  • Garlic10 g
  • Olive oil10 g
  • Lean turkey mince, raw500 g
  • Mushrooms150 g
  • Chopped tomatoes, tinned800 g
  • Pasta, dry320 g

  How to make it

  1. Soften the chopped onion, carrot and garlic in the oil for 6 minutes.
  2. Add the mince and mushrooms and cook until browned.
  3. Pour in the tomatoes with a teaspoon of dried oregano and simmer for 20 minutes.
  4. Serve it with the pasta, cooked following the packet.
• 

  Baked salmon with sweet potato and green beans

  B

  Main · High protein

  517 kcal · P 31 g a portion

  See the recipe

  Protein 31 g, carbs 50 g, fat 22 g

  Makes 2 portions of 438 g

  Ingredients for 2 portions

  • Sweet potato, baked400 g
  • Olive oil10 g
  • Salmon fillet, raw250 g
  • Lemon juice15 g
  • Green beans200 g

  How to make it

  1. Heat the oven to 200 °C.
  2. Roast the sweet potatoes in wedges with half the oil for 25 minutes.
  3. Add the salmon to the tray with the rest of the oil and the lemon juice, and bake for 12 to 15 minutes more.
  4. Boil the green beans for 5 minutes and serve.
• 

  Prawn and vegetable stir-fry with rice

  B

  Main · High protein

  510 kcal · P 35 g a portion

  See the recipe

  Protein 35 g, carbs 77 g, fat 7 g

  Makes 2 portions of 430 g

  Ingredients for 2 portions

  • White rice, dry150 g
  • Olive oil10 g
  • Red pepper150 g
  • Carrot60 g
  • Broccoli, cooked200 g
  • Prawns, raw250 g
  • Garlic10 g
  • Soy sauce30 g

  How to make it

  1. Cook the rice following the packet.
  2. Stir-fry the sliced pepper, carrot and broccoli in the oil over a high heat for 4 minutes.
  3. Add the prawns and garlic and cook for 3 minutes, until the prawns turn pink.
  4. Add the soy sauce with a splash of water, toss and serve with the rice.
• 

  Cod with chickpeas, tomatoes and spinach

  A

  Main · High protein

  412 kcal · P 40 g a portion

  See the recipe

  Protein 40 g, carbs 42 g, fat 10 g

  Makes 2 portions of 475 g

  Ingredients for 2 portions

  • Onion55 g
  • Garlic5 g
  • Olive oil10 g
  • Chickpeas, cooked240 g
  • Tomato240 g
  • Cod, raw300 g
  • Spinach100 g

  How to make it

  1. Soften the onion and garlic in the oil in a wide pan.
  2. Add the chickpeas and chopped tomatoes with a teaspoon of paprika and cook for 5 minutes.
  3. Lay the cod on top, cover and cook for 8 to 10 minutes, until it flakes.
  4. Stir the spinach in around the fish to wilt.
• 

  Chicken curry with coconut and spinach

  A

  Main · High protein

  606 kcal · P 43 g a portion

  See the recipe

  Protein 43 g, carbs 69 g, fat 16 g

  Makes 4 portions of 518 g

  Ingredients for 4 portions

  • Onion220 g
  • Garlic10 g
  • Olive oil10 g
  • Chicken breast, raw600 g
  • Chopped tomatoes, tinned400 g
  • Light coconut milk400 g
  • Spinach150 g
  • White rice, dry280 g

  How to make it

  1. Soften the onion and garlic in the oil, then stir in two tablespoons of curry powder for a minute.
  2. Add the chicken in pieces and cook for 5 minutes.
  3. Pour in the tomatoes and coconut milk and simmer for 15 minutes.
  4. Stir in the spinach and serve with the rice, cooked following the packet.
• 

  Red lentil dal

  A

  Main · High protein · Vegan

  381 kcal · P 21 g a portion

  See the recipe

  Protein 21 g, carbs 57 g, fat 9 g

  Makes 4 portions of 295 g

  Ingredients for 4 portions

  • Onion110 g
  • Garlic10 g
  • Olive oil10 g
  • Red lentils, dry300 g
  • Chopped tomatoes, tinned400 g
  • Light coconut milk200 g
  • Spinach150 g

  How to make it

  1. Soften the onion and garlic in the oil, then stir in a tablespoon of curry powder and a teaspoon of turmeric.
  2. Add the rinsed lentils, the tomatoes, the coconut milk and 600 ml of water.
  3. Simmer for 20 to 25 minutes, stirring now and then, until the lentils are soft.
  4. Stir in the spinach. Serve it as it is, or with rice.
• 

  Crispy tofu stir-fry with rice

  A

  Main · High protein · Vegan

  630 kcal · P 36 g a portion

  See the recipe

  Protein 36 g, carbs 79 g, fat 22 g

  Makes 2 portions of 428 g

  Ingredients for 2 portions

  • White rice, dry150 g
  • Firm tofu300 g
  • Olive oil15 g
  • Broccoli, cooked200 g
  • Red pepper150 g
  • Garlic10 g
  • Soy sauce30 g

  How to make it

  1. Cook the rice following the packet.
  2. Press the tofu dry, cut it into cubes and fry it in the oil until golden on all sides.
  3. Add the broccoli, pepper and garlic and stir-fry for 4 minutes.
  4. Pour in the soy sauce with a splash of water, toss and serve over the rice.
• 

  Tempeh and quinoa bowl with tahini

  A

  Main · High protein · Vegan

  554 kcal · P 37 g a portion

  See the recipe

  Protein 37 g, carbs 60 g, fat 21 g

  Makes 2 portions of 335 g

  Ingredients for 2 portions

  • Quinoa, dry120 g
  • Tempeh200 g
  • Soy sauce15 g
  • Edamame, shelled100 g
  • Carrot120 g
  • Cucumber100 g
  • Tahini15 g

  How to make it

  1. Cook the quinoa in twice its volume of water for 15 minutes.
  2. Slice the tempeh, brown it in a dry non-stick pan, then add the soy sauce.
  3. Boil the edamame for 3 minutes.
  4. Fill two bowls with the quinoa, tempeh, edamame, grated carrot and cucumber, and drizzle with the tahini loosened with a little water.
• 

  Chickpea, tofu and spinach curry

  A

  Main · High protein · Vegan

  421 kcal · P 27 g a portion

  See the recipe

  Protein 27 g, carbs 45 g, fat 17 g

  Makes 4 portions of 428 g

  Ingredients for 4 portions

  • Onion110 g
  • Garlic10 g
  • Olive oil10 g
  • Chopped tomatoes, tinned400 g
  • Light coconut milk200 g
  • Chickpeas, cooked480 g
  • Firm tofu300 g
  • Spinach200 g

  How to make it

  1. Soften the onion and garlic in the oil, then stir in two tablespoons of curry powder for a minute.
  2. Add the tomatoes, coconut milk, chickpeas and the tofu in cubes, and simmer for 15 minutes.
  3. Stir in the spinach until it wilts. Serve it as it is, or with rice.
• 

  Black bean burrito bowl

  A

  Main · High protein · Vegetarian

  640 kcal · P 34 g a portion

  See the recipe

  Protein 34 g, carbs 104 g, fat 12 g

  Makes 2 portions of 475 g

  Ingredients for 2 portions

  • White rice, dry100 g
  • Black beans, cooked400 g
  • Sweetcorn80 g
  • Tomato120 g
  • Avocado80 g
  • Greek yogurt, 0%150 g
  • Cheddar20 g

  How to make it

  1. Cook the rice following the packet.
  2. Warm the beans in a pan with a teaspoon of cumin and a pinch of salt.
  3. Fill two bowls with the rice, beans, sweetcorn, chopped tomato and sliced avocado.
  4. Top with the yogurt and grated cheddar.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Turkey burgers with salad

  A

  Main · High protein

  320 kcal · P 37 g a portion

  See the recipe

  Protein 37 g, carbs 27 g, fat 8 g

  Makes 4 portions of 309 g

  Ingredients for 4 portions

  • Lean turkey mince, raw500 g
  • Egg50 g
  • Oats, dry30 g
  • Onion55 g
  • Wholemeal bread160 g
  • Mixed salad200 g
  • Tomato240 g

  How to make it

  1. Mix the mince with the egg, oats, finely chopped onion, salt and pepper.
  2. Shape four burgers and cook them in a hot non-stick pan for 5 to 6 minutes a side, until cooked through.
  3. Serve each one with a slice of bread, salad and tomato.
• 

  Lemon chicken with couscous and feta

  A

  Main · High protein

  528 kcal · P 45 g a portion

  See the recipe

  Protein 45 g, carbs 53 g, fat 14 g

  Makes 2 portions of 385 g

  Ingredients for 2 portions

  • Chicken breast, raw300 g
  • Lemon juice30 g
  • Olive oil10 g
  • Couscous, dry120 g
  • Cucumber150 g
  • Tomato120 g
  • Feta40 g

  How to make it

  1. Cut the chicken into pieces, toss them with half the lemon juice, the oil and a teaspoon of oregano, and fry for 8 minutes.
  2. Pour 150 ml of boiling water over the couscous, cover it for 5 minutes, then fluff it with a fork.
  3. Mix the diced cucumber and tomato with the rest of the lemon juice.
  4. Serve the chicken on the couscous with the salad and the crumbled feta.
• 

  Tuna and sweetcorn pasta bake

  A

  Main · High protein

  489 kcal · P 38 g a portion

  See the recipe

  Protein 38 g, carbs 71 g, fat 6 g

  Makes 4 portions of 374 g

  Ingredients for 4 portions

  • Pasta, dry300 g
  • Onion110 g
  • Chopped tomatoes, tinned400 g
  • Tuna in water300 g
  • Sweetcorn160 g
  • Spinach100 g
  • Light mozzarella125 g

  How to make it

  1. Heat the oven to 200 °C and cook the pasta for 2 minutes less than the packet says.
  2. Soften the onion, then add the tomatoes and simmer for 5 minutes.
  3. Mix in the pasta, the drained tuna, the sweetcorn and the spinach, and spread it in a baking dish.
  4. Tear the mozzarella over the top and bake for 15 minutes.
• 

  Beef and broccoli rice bowl

  A

  Main · High protein

  536 kcal · P 37 g a portion

  See the recipe

  Protein 37 g, carbs 73 g, fat 10 g

  Makes 2 portions of 373 g

  Ingredients for 2 portions

  • White rice, dry150 g
  • Lean beef mince, 5% fat, raw250 g
  • Olive oil5 g
  • Garlic10 g
  • Broccoli, cooked300 g
  • Soy sauce30 g

  How to make it

  1. Cook the rice following the packet.
  2. Brown the mince in the oil with the garlic, breaking it up.
  3. Add the broccoli and soy sauce with a splash of water, cover and cook for 4 minutes.
  4. Serve it over the rice.
• 

  Creamy chicken and mushroom pasta

  A

  Main · High protein

  576 kcal · P 47 g a portion

  See the recipe

  Protein 47 g, carbs 69 g, fat 12 g

  Makes 2 portions of 430 g

  Ingredients for 2 portions

  • Pasta, dry160 g
  • Chicken breast, raw250 g
  • Olive oil5 g
  • Mushrooms200 g
  • Garlic5 g
  • Light cream cheese60 g
  • Semi-skimmed milk100 g
  • Spinach80 g

  How to make it

  1. Cook the pasta following the packet.
  2. Fry the chicken in pieces in the oil for 6 minutes, then add the mushrooms and garlic for 4 more.
  3. Stir in the cream cheese and milk until smooth, then the spinach.
  4. Toss it with the pasta, loosening it with a little pasta water if needed.
• 

  Salmon rice bowl with edamame

  B

  Main · High protein

  679 kcal · P 41 g a portion

  See the recipe

  Protein 41 g, carbs 70 g, fat 26 g

  Makes 2 portions of 390 g

  Ingredients for 2 portions

  • White rice, dry140 g
  • Salmon fillet, raw250 g
  • Edamame, shelled150 g
  • Cucumber100 g
  • Carrot60 g
  • Avocado60 g
  • Soy sauce20 g

  How to make it

  1. Cook the rice following the packet.
  2. Cook the salmon in a hot pan for 4 minutes a side, then flake it.
  3. Boil the edamame for 3 minutes.
  4. Fill two bowls with the rice, salmon, edamame, cucumber, grated carrot and avocado, and finish with the soy sauce.
• 

  Chicken and vegetable traybake

  A

  Main · High protein

  417 kcal · P 39 g a portion

  See the recipe

  Protein 39 g, carbs 43 g, fat 10 g

  Makes 4 portions of 535 g

  Ingredients for 4 portions

  • Potatoes, boiled600 g
  • Red pepper300 g
  • Courgette400 g
  • Onion220 g
  • Olive oil20 g
  • Chicken breast, raw600 g

  How to make it

  1. Heat the oven to 200 °C.
  2. Cut the potatoes, pepper, courgette and onion into chunks, toss them with the oil, salt and a teaspoon of paprika, and roast for 20 minutes.
  3. Add the chicken in pieces and roast for 20 to 25 minutes more, until cooked through.
• 

  Turkey meatballs in tomato sauce

  A

  Main · High protein

  544 kcal · P 42 g a portion

  See the recipe

  Protein 42 g, carbs 70 g, fat 10 g

  Makes 4 portions of 450 g

  Ingredients for 4 portions

  • Lean turkey mince, raw500 g
  • Egg50 g
  • Oats, dry40 g
  • Olive oil10 g
  • Onion110 g
  • Garlic10 g
  • Chopped tomatoes, tinned800 g
  • Pasta, dry280 g

  How to make it

  1. Mix the mince, egg, oats and a pinch of salt, and roll it into about 20 balls.
  2. Brown them in the oil, then set them aside.
  3. Soften the onion and garlic in the same pan, add the tomatoes and simmer for 10 minutes.
  4. Put the meatballs back, cook for 10 minutes more, and serve with the pasta, cooked following the packet.
• 

  Lentil and mushroom bolognese

  A

  Main · High protein · Vegan

  499 kcal · P 26 g a portion

  See the recipe

  Protein 26 g, carbs 90 g, fat 5 g

  Makes 4 portions of 523 g

  Ingredients for 4 portions

  • Onion110 g
  • Carrot120 g
  • Garlic10 g
  • Olive oil10 g
  • Mushrooms200 g
  • Lentils, cooked600 g
  • Chopped tomatoes, tinned800 g
  • Pasta, dry240 g

  How to make it

  1. Soften the chopped onion, carrot and garlic in the oil for 6 minutes.
  2. Add the chopped mushrooms and cook until they have lost their water.
  3. Stir in the lentils, the tomatoes and a teaspoon of dried oregano, and simmer for 15 minutes.
  4. Serve it with the pasta, cooked following the packet.
• 

  Stuffed peppers with turkey and rice

  A

  Main · High protein

  359 kcal · P 33 g a portion

  See the recipe

  Protein 33 g, carbs 40 g, fat 8 g

  Makes 4 portions of 439 g

  Ingredients for 4 portions

  • White rice, dry120 g
  • Lean turkey mince, raw400 g
  • Onion110 g
  • Chopped tomatoes, tinned400 g
  • Red pepper600 g
  • Light mozzarella125 g

  How to make it

  1. Heat the oven to 190 °C and cook the rice following the packet.
  2. Brown the mince with the chopped onion, then stir in the tomatoes and the rice.
  3. Halve the peppers, take out the seeds and fill them with the mixture.
  4. Top with the torn mozzarella and bake for 25 minutes.
• 

  Crispy cod wraps with lemon yogurt

  A

  Main · High protein

  456 kcal · P 40 g a portion

  See the recipe

  Protein 40 g, carbs 48 g, fat 11 g

  Makes 2 portions of 373 g

  Ingredients for 2 portions

  • Cod, raw300 g
  • Wholemeal flour20 g
  • Olive oil10 g
  • Greek yogurt, 0%100 g
  • Lemon juice15 g
  • Wholemeal wrap120 g
  • Mixed salad100 g
  • Sweetcorn80 g

  How to make it

  1. Dust the cod pieces in the flour with a pinch of paprika and salt.
  2. Fry them in the oil for 3 minutes a side.
  3. Mix the yogurt with the lemon juice.
  4. Fill the warm wraps with the salad, sweetcorn, fish and lemon yogurt.
• 

  Chicken and pea fried rice

  B

  Main · High protein

  604 kcal · P 42 g a portion

  See the recipe

  Protein 42 g, carbs 70 g, fat 16 g

  Makes 2 portions of 368 g

  Ingredients for 2 portions

  • White rice, dry140 g
  • Chicken breast, raw200 g
  • Olive oil10 g
  • Onion55 g
  • Peas, frozen150 g
  • Egg150 g
  • Soy sauce30 g

  How to make it

  1. Cook the rice ahead and let it cool, so the grains stay apart when you fry them.
  2. Fry the diced chicken in the oil for 6 minutes, then add the onion and peas for 2 more.
  3. Push everything to one side, scramble the eggs in the gap, then add the rice.
  4. Stir-fry for 3 minutes and finish with the soy sauce.
• 

  Quinoa, chickpea and feta salad

  A

  Main · Vegetarian

  563 kcal · P 25 g a portion

  See the recipe

  Protein 25 g, carbs 74 g, fat 20 g

  Makes 2 portions of 405 g

  Ingredients for 2 portions

  • Quinoa, dry100 g
  • Chickpeas, cooked240 g
  • Cucumber150 g
  • Tomato200 g
  • Feta80 g
  • Lemon juice30 g
  • Olive oil10 g

  How to make it

  1. Cook the quinoa in twice its volume of water for 15 minutes, then let it cool.
  2. Mix it with the chickpeas, diced cucumber and chopped tomato.
  3. Dress with the lemon juice and oil, and crumble the feta on top.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Sweet potato and black bean chilli

  A

  Main · High protein · Vegan

  502 kcal · P 26 g a portion

  See the recipe

  Protein 26 g, carbs 93 g, fat 5 g

  Makes 4 portions of 585 g

  Ingredients for 4 portions

  • Onion110 g
  • Red pepper150 g
  • Garlic10 g
  • Olive oil10 g
  • Chopped tomatoes, tinned800 g
  • Black beans, cooked600 g
  • Red lentils, dry100 g
  • Sweet potato, baked400 g
  • Sweetcorn160 g

  How to make it

  1. Soften the onion, pepper and garlic in the oil for 5 minutes.
  2. Add the tomatoes, beans, rinsed lentils, the sweet potato in cubes, 400 ml of water and a tablespoon of chilli powder.
  3. Simmer for 30 minutes, until the lentils are soft.
  4. Stir in the sweetcorn and heat it through.
• 

  Roast cauliflower, chickpeas and tofu with tahini

  A

  Main · High protein · Vegan

  560 kcal · P 35 g a portion

  See the recipe

  Protein 35 g, carbs 52 g, fat 28 g

  Makes 2 portions of 500 g

  Ingredients for 2 portions

  • Cauliflower500 g
  • Chickpeas, cooked240 g
  • Firm tofu200 g
  • Olive oil15 g
  • Tahini30 g
  • Lemon juice15 g

  How to make it

  1. Heat the oven to 210 °C.
  2. Toss the cauliflower florets, chickpeas and cubed tofu with the oil, a teaspoon of cumin and salt.
  3. Roast for 25 to 30 minutes, turning once, until golden.
  4. Whisk the tahini with the lemon juice and a little water, and pour it over.
• 

  Chicken salad wraps with yogurt

  A

  Main · High protein

  377 kcal · P 39 g a portion

  See the recipe

  Protein 39 g, carbs 35 g, fat 8 g

  Makes 2 portions of 365 g

  Ingredients for 2 portions

  • Chicken breast, raw250 g
  • Greek yogurt, 0%80 g
  • Wholemeal wrap120 g
  • Mixed salad80 g
  • Tomato120 g
  • Cucumber80 g

  How to make it

  1. Season the chicken and cook it in a hot pan for 6 to 7 minutes a side, then slice it.
  2. Mix the yogurt with a pinch of salt and pepper.
  3. Fill the wraps with the salad, tomato, cucumber, chicken and yogurt.
• 

  Tuna, egg and potato salad

  A

  Main · High protein

  422 kcal · P 39 g a portion

  See the recipe

  Protein 39 g, carbs 43 g, fat 11 g

  Makes 2 portions of 563 g

  Ingredients for 2 portions

  • Potatoes, boiled300 g
  • Green beans200 g
  • Egg100 g
  • Mixed salad100 g
  • Tomato200 g
  • Tuna in water200 g
  • Olive oil10 g
  • Lemon juice15 g

  How to make it

  1. Boil the potatoes for 15 minutes, adding the green beans for the last 5.
  2. Hard-boil the eggs for 9 minutes, then cool and quarter them.
  3. Arrange the salad leaves, tomatoes, potatoes, beans, eggs and tuna on two plates.
  4. Dress with the oil and lemon juice.
• 

  Garlic prawn pasta with tomatoes

  A

  Main · High protein

  509 kcal · P 38 g a portion

  See the recipe

  Protein 38 g, carbs 68 g, fat 10 g

  Makes 2 portions of 385 g

  Ingredients for 2 portions

  • Pasta, dry160 g
  • Garlic10 g
  • Olive oil15 g
  • Prawns, raw250 g
  • Tomato240 g
  • Spinach80 g
  • Lemon juice15 g

  How to make it

  1. Cook the pasta following the packet.
  2. Fry the garlic gently in the oil, then add the prawns for 2 to 3 minutes a side.
  3. Add the halved tomatoes and the spinach and cook until soft.
  4. Toss it with the pasta and the lemon juice.
• 

  Chicken satay with rice

  A

  Main · High protein

  630 kcal · P 46 g a portion

  See the recipe

  Protein 46 g, carbs 72 g, fat 17 g

  Makes 2 portions of 400 g

  Ingredients for 2 portions

  • White rice, dry150 g
  • Chicken breast, raw300 g
  • Peanut butter30 g
  • Soy sauce20 g
  • Light coconut milk100 g
  • Broccoli, cooked200 g

  How to make it

  1. Cook the rice following the packet.
  2. Fry the chicken in pieces in a non-stick pan for 6 to 8 minutes.
  3. Whisk the peanut butter, soy sauce and coconut milk, pour it over the chicken and simmer for 3 minutes.
  4. Serve with the rice and steamed broccoli.
• 

  Creamy salmon and pea pasta

  A

  Main · High protein

  612 kcal · P 37 g a portion

  See the recipe

  Protein 37 g, carbs 72 g, fat 18 g

  Makes 2 portions of 293 g

  Ingredients for 2 portions

  • Pasta, dry160 g
  • Peas, frozen150 g
  • Salmon fillet, raw200 g
  • Light cream cheese60 g
  • Lemon juice15 g

  How to make it

  1. Cook the pasta following the packet, adding the peas for the last 3 minutes.
  2. Cook the salmon in a pan for 4 minutes a side, then flake it.
  3. Drain the pasta, keeping a little of the water, and stir in the cream cheese and lemon juice with a splash of that water.
  4. Fold in the salmon.
• 

  Tofu and mushroom fajitas

  A

  Main · High protein · Vegan

  514 kcal · P 35 g a portion

  See the recipe

  Protein 35 g, carbs 48 g, fat 23 g

  Makes 2 portions of 458 g

  Ingredients for 2 portions

  • Firm tofu300 g
  • Red pepper225 g
  • Mushrooms150 g
  • Onion110 g
  • Olive oil10 g
  • Wholemeal wrap120 g

  How to make it

  1. Press the tofu dry and cut it into strips with the pepper, mushrooms and onion.
  2. Fry them in the oil with a teaspoon each of paprika and cumin for 10 minutes, until the tofu browns.
  3. Warm the wraps and fill them.
• 

  Chicken and vegetable soup

  A

  Main · High protein

  308 kcal · P 28 g a portion

  See the recipe

  Protein 28 g, carbs 36 g, fat 6 g

  Makes 4 portions of 383 g

  Ingredients for 4 portions

  • Onion110 g
  • Carrot240 g
  • Garlic10 g
  • Olive oil10 g
  • Chicken breast, raw400 g
  • Potatoes, boiled400 g
  • Courgette200 g
  • Peas, frozen160 g

  How to make it

  1. Soften the onion, carrot and garlic in the oil in a large pot for 5 minutes.
  2. Add the whole chicken breasts, the potatoes in cubes and 1.5 litres of stock or water, and simmer for 20 minutes.
  3. Lift out the chicken, shred it with two forks and put it back with the courgette and peas.
  4. Simmer for 5 minutes more and season to taste.
• 

  Red lentil and carrot soup

  A

  Main · High protein · Vegan

  313 kcal · P 17 g a portion

  See the recipe

  Protein 17 g, carbs 54 g, fat 4 g

  Makes 4 portions of 274 g

  Ingredients for 4 portions

  • Onion110 g
  • Carrot300 g
  • Garlic10 g
  • Olive oil10 g
  • Red lentils, dry250 g
  • Chopped tomatoes, tinned400 g
  • Lemon juice15 g

  How to make it

  1. Soften the onion, carrot and garlic in the oil for 5 minutes.
  2. Add the rinsed lentils, the tomatoes, a teaspoon of cumin and 1.2 litres of water or stock.
  3. Simmer for 20 minutes, until the lentils fall apart.
  4. Blend until smooth and finish with the lemon juice.
• 

  Spiced beef koftas with couscous

  A

  Main · High protein

  456 kcal · P 41 g a portion

  See the recipe

  Protein 41 g, carbs 55 g, fat 7 g

  Makes 2 portions of 373 g

  Ingredients for 2 portions

  • Lean beef mince, 5% fat, raw250 g
  • Onion55 g
  • Couscous, dry120 g
  • Cucumber100 g
  • Tomato120 g
  • Greek yogurt, 0%100 g

  How to make it

  1. Mix the mince with the grated onion, a teaspoon each of cumin and paprika, and salt.
  2. Shape it into eight small sausages and cook them in a hot pan for 8 to 10 minutes, turning them.
  3. Pour 150 ml of boiling water over the couscous, cover it for 5 minutes, then fluff it with a fork.
  4. Serve with the chopped cucumber and tomato and the yogurt.
• 

  Spanish potato omelette with salad

  A

  Main · High protein · Vegetarian

  397 kcal · P 22 g a portion

  See the recipe

  Protein 22 g, carbs 38 g, fat 17 g

  Makes 4 portions of 413 g

  Ingredients for 4 portions

  • Potatoes, boiled600 g
  • Onion220 g
  • Olive oil30 g
  • Egg400 g
  • Egg whites200 g
  • Mixed salad200 g

  How to make it

  1. Slice the potatoes and onion thinly and cook them slowly in the oil in a covered pan for 15 to 20 minutes, until soft.
  2. Beat the eggs and egg whites with salt, and mix in the potatoes and onion.
  3. Pour it back into the pan and cook it over a low heat for 8 minutes, then turn it with a plate and cook it 4 minutes more.
  4. Serve it warm or cold with the salad.
• 

  Edamame and quinoa salad

  A

  Main · High protein · Vegan

  470 kcal · P 24 g a portion

  See the recipe

  Protein 24 g, carbs 56 g, fat 19 g

  Makes 2 portions of 390 g

  Ingredients for 2 portions

  • Quinoa, dry100 g
  • Edamame, shelled200 g
  • Cucumber150 g
  • Carrot120 g
  • Red pepper150 g
  • Soy sauce15 g
  • Lemon juice15 g
  • Olive oil10 g
  • Pumpkin seeds20 g

  How to make it

  1. Cook the quinoa in twice its volume of water for 15 minutes, then let it cool.
  2. Boil the edamame for 3 minutes and cool them under cold water.
  3. Mix everything with the diced cucumber, grated carrot and chopped pepper.
  4. Dress with the soy sauce, lemon juice and oil, and scatter the pumpkin seeds on top.
• 

  Spiced chicken and chickpea stew with couscous

  A

  Main · High protein

  503 kcal · P 42 g a portion

  See the recipe

  Protein 42 g, carbs 64 g, fat 8 g

  Makes 4 portions of 395 g

  Ingredients for 4 portions

  • Chicken breast, raw500 g
  • Olive oil10 g
  • Onion110 g
  • Carrot120 g
  • Chopped tomatoes, tinned400 g
  • Chickpeas, cooked240 g
  • Couscous, dry200 g

  How to make it

  1. Brown the chicken pieces in the oil, then add the onion and carrot for 5 minutes.
  2. Stir in a teaspoon each of cumin, cinnamon and paprika, then the tomatoes, chickpeas and 200 ml of water.
  3. Simmer for 20 minutes.
  4. Pour 250 ml of boiling water over the couscous, cover it for 5 minutes, fluff it and serve.
• 

  Pan-fried cod with potatoes and peas

  A

  Main · High protein

  408 kcal · P 35 g a portion

  See the recipe

  Protein 35 g, carbs 52 g, fat 7 g

  Makes 2 portions of 445 g

  Ingredients for 2 portions

  • Potatoes, boiled400 g
  • Cod, raw300 g
  • Olive oil10 g
  • Garlic5 g
  • Peas, frozen160 g
  • Lemon juice15 g

  How to make it

  1. Boil the potatoes in chunks for 15 minutes.
  2. Cook the cod in the oil with the garlic for 3 to 4 minutes a side.
  3. Boil the peas for 3 minutes.
  4. Serve with the lemon juice over the fish.
• 

  Black bean burgers

  A

  Main · High protein · Vegan

  327 kcal · P 17 g a portion

  See the recipe

  Protein 17 g, carbs 54 g, fat 5 g

  Makes 4 portions of 228 g

  Ingredients for 4 portions

  • Black beans, cooked400 g
  • Oats, dry60 g
  • Onion55 g
  • Garlic5 g
  • Olive oil10 g
  • Wholemeal bread160 g
  • Mixed salad100 g
  • Tomato120 g

  How to make it

  1. Mash the beans roughly with a fork and mix in the oats, the finely chopped onion and garlic, and a teaspoon of cumin.
  2. Shape four burgers and chill them for 15 minutes so they hold together.
  3. Fry them in the oil for 4 minutes a side.
  4. Serve each one on a slice of bread with salad and tomato.
• 

  Loaded sweet potatoes with chicken

  A

  Main · High protein

  434 kcal · P 41 g a portion

  See the recipe

  Protein 41 g, carbs 52 g, fat 8 g

  Makes 2 portions of 425 g

  Ingredients for 2 portions

  • Sweet potato, baked400 g
  • Chicken breast, raw250 g
  • Sweetcorn80 g
  • Cheddar20 g
  • Greek yogurt, 0%100 g

  How to make it

  1. Bake the sweet potatoes at 200 °C for 40 to 45 minutes, until soft.
  2. Season the chicken with paprika, cook it in a pan for 6 to 7 minutes a side, then shred it.
  3. Split the potatoes, fill them with the chicken and sweetcorn, and top with the grated cheddar and the yogurt.
• 

  Peanut protein balls

  D

  Snack · High protein · Vegetarian

  262 kcal · P 16 g a portion

  See the recipe

  Protein 16 g, carbs 25 g, fat 12 g

  Makes 5 portions of 58 g

  Ingredients for 5 portions

  • Oats, dry100 g
  • Peanut butter80 g
  • Whey protein60 g
  • Honey30 g
  • Dark chocolate20 g

  How to make it

  1. Mix the oats, peanut butter, protein powder and honey, adding a spoonful of milk or water if it’s dry.
  2. Stir in the chopped chocolate.
  3. Roll it into ten balls and keep them in the fridge. Two make a portion.
• 

  Cocoa almond energy balls

  A

  Snack · High protein · Vegan

  267 kcal · P 17 g a portion

  See the recipe

  Protein 17 g, carbs 24 g, fat 13 g

  Makes 5 portions of 75 g

  Ingredients for 5 portions

  • Almonds60 g
  • Oats, dry100 g
  • Vegan protein powder60 g
  • Peanut butter40 g
  • Cocoa powder15 g
  • Banana100 g

  How to make it

  1. Blend the almonds into coarse crumbs.
  2. Mash the banana and mix in everything else until it holds together.
  3. Roll it into ten balls and chill them for an hour. Two make a portion.
• 

  Herby cottage cheese dip with vegetables

  A

  Snack · High protein · Vegetarian

  157 kcal · P 13 g a portion

  See the recipe

  Protein 13 g, carbs 16 g, fat 5 g

  Makes 2 portions of 310 g

  Ingredients for 2 portions

  • Cottage cheese200 g
  • Carrot120 g
  • Cucumber150 g
  • Red pepper150 g

  How to make it

  1. Stir chopped herbs, black pepper and a little lemon zest into the cottage cheese.
  2. Cut the carrot, cucumber and pepper into sticks for dipping.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Hummus with vegetable sticks

  B

  Snack · Vegan

  142 kcal · P 6 g a portion

  See the recipe

  Protein 6 g, carbs 20 g, fat 5 g

  Makes 2 portions of 260 g

  Ingredients for 2 portions

  • Hummus100 g
  • Carrot120 g
  • Cucumber150 g
  • Red pepper150 g

  How to make it

  1. Cut the carrot, cucumber and pepper into sticks.
  2. Serve them with the hummus, sprinkled with a pinch of paprika.
• 

  Edamame with chilli and lemon

  A

  Snack · High protein · Vegan

  183 kcal · P 18 g a portion

  See the recipe

  Protein 18 g, carbs 14 g, fat 8 g

  Makes 1 portion of 155 g

  Ingredients for 1 portion

  • Edamame, shelled150 g
  • Lemon juice5 g

  How to make it

  1. Boil the edamame for 3 to 4 minutes and drain them.
  2. Toss them with sea salt, chilli flakes and the lemon juice.
• 

  Crunchy roasted chickpeas

  A

  Snack · Vegan

  241 kcal · P 11 g a portion

  See the recipe

  Protein 11 g, carbs 32 g, fat 8 g

  Makes 2 portions of 125 g

  Ingredients for 2 portions

  • Chickpeas, cooked240 g
  • Olive oil10 g

  How to make it

  1. Heat the oven to 200 °C.
  2. Pat the chickpeas dry and toss them with the oil, salt and a teaspoon of smoked paprika.
  3. Roast for 25 to 30 minutes, shaking the tray halfway, until crunchy. They crisp up more as they cool.
• 

  Skyr with honey and almonds

  A

  Snack · High protein · Vegetarian

  183 kcal · P 19 g a portion

  See the recipe

  Protein 19 g, carbs 16 g, fat 5 g

  Makes 1 portion of 170 g

  Ingredients for 1 portion

  • Skyr150 g
  • Honey10 g
  • Almonds10 g

  How to make it

  1. Spoon the skyr into a bowl.
  2. Drizzle with the honey and scatter the chopped almonds and a pinch of cinnamon on top.
• 

  Chocolate peanut protein shake

  A

  Snack · High protein · Vegetarian

  400 kcal · P 38 g a portion

  See the recipe

  Protein 38 g, carbs 33 g, fat 13 g

  Makes 1 portion of 405 g

  Ingredients for 1 portion

  • Semi-skimmed milk300 g
  • Whey protein30 g
  • Cocoa powder5 g
  • Peanut butter10 g
  • Banana60 g

  How to make it

  1. Blend everything with a few ice cubes until smooth.
• 

  Tuna and cucumber rice cakes

  A

  Snack · High protein

  211 kcal · P 31 g a portion

  See the recipe

  Protein 31 g, carbs 18 g, fat 2 g

  Makes 1 portion of 198 g

  Ingredients for 1 portion

  • Tuna in water100 g
  • Greek yogurt, 0%30 g
  • Rice cakes18 g
  • Cucumber50 g

  How to make it

  1. Mix the drained tuna with the yogurt and black pepper.
  2. Spread it on the rice cakes and top with cucumber slices.
• 

  Rice cakes with cottage cheese and tomato

  B

  Snack · High protein · Vegetarian

  178 kcal · P 13 g a portion

  See the recipe

  Protein 13 g, carbs 21 g, fat 5 g

  Makes 1 portion of 178 g

  Ingredients for 1 portion

  • Rice cakes18 g
  • Cottage cheese100 g
  • Tomato60 g

  How to make it

  1. Spread the cottage cheese on the rice cakes.
  2. Top with the sliced tomato, black pepper and a pinch of oregano.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

• 

  Apple slices with peanut butter

  C

  Snack · Vegan

  189 kcal · P 4 g a portion

  See the recipe

  Protein 4 g, carbs 29 g, fat 9 g

  Makes 1 portion of 196 g

  Ingredients for 1 portion

  • Apple180 g
  • Peanut butter16 g

  How to make it

  1. Core the apple and cut it into slices.
  2. Serve them with the peanut butter for dipping.
• 

  Devilled eggs with yogurt

  A

  Snack · High protein · Vegetarian

  155 kcal · P 15 g a portion

  See the recipe

  Protein 15 g, carbs 1 g, fat 10 g

  Makes 2 portions of 120 g

  Ingredients for 2 portions

  • Egg200 g
  • Greek yogurt, 0%40 g

  How to make it

  1. Hard-boil the eggs for 9 minutes, then cool them in cold water and peel them.
  2. Halve them and mash the yolks with the yogurt, a little mustard, salt and paprika.
  3. Spoon the mixture back into the whites.
• 

  Turkey and cream cheese roll-ups

  C

  Snack · High protein

  106 kcal · P 13 g a portion

  See the recipe

  Protein 13 g, carbs 5 g, fat 4 g

  Makes 1 portion of 140 g

  Ingredients for 1 portion

  • Turkey slices60 g
  • Light cream cheese20 g
  • Cucumber60 g

  How to make it

  1. Spread each turkey slice with a little cream cheese.
  2. Lay a cucumber stick on each and roll them up.
• 

  Smoked salmon cucumber bites

  C

  Snack · High protein

  128 kcal · P 12 g a portion

  See the recipe

  Protein 12 g, carbs 7 g, fat 6 g

  Makes 1 portion of 230 g

  Ingredients for 1 portion

  • Cucumber150 g
  • Light cream cheese30 g
  • Smoked salmon50 g

  How to make it

  1. Cut the cucumber into thick rounds.
  2. Top each with a little cream cheese and a curl of smoked salmon, and finish with black pepper.
• 

  Banana oat protein muffins

  A

  Snack · High protein · Vegetarian

  206 kcal · P 14 g a portion

  See the recipe

  Protein 14 g, carbs 29 g, fat 4 g

  Makes 6 portions of 118 g

  Ingredients for 6 portions

  • Oats, dry150 g
  • Banana200 g
  • Egg100 g
  • Whey protein60 g
  • Semi-skimmed milk100 g
  • Mixed berries100 g

  How to make it

  1. Heat the oven to 180 °C and line a six-hole muffin tin.
  2. Blend the oats into a flour, then mix in the mashed bananas, eggs, protein powder, milk and a teaspoon of baking powder.
  3. Fold in the berries, fill the tin and bake for 20 to 22 minutes.
• 

  Chicken and hummus wrap

  A

  Snack · High protein

  367 kcal · P 33 g a portion

  See the recipe

  Protein 33 g, carbs 34 g, fat 10 g

  Makes 1 portion of 200 g

  Ingredients for 1 portion

  • Wholemeal wrap60 g
  • Hummus30 g
  • Chicken breast, cooked80 g
  • Mixed salad30 g

  How to make it

  1. Spread the hummus over the wrap.
  2. Add the sliced cooked chicken and the salad leaves, then roll it up tightly.
• 

  Baked soy tofu bites

  A

  Snack · High protein · Vegan

  170 kcal · P 18 g a portion

  See the recipe

  Protein 18 g, carbs 3 g, fat 12 g

  Makes 2 portions of 110 g

  Ingredients for 2 portions

  • Firm tofu200 g
  • Soy sauce15 g
  • Olive oil5 g

  How to make it

  1. Heat the oven to 200 °C.
  2. Press the tofu dry, cut it into cubes and toss them with the soy sauce and oil.
  3. Bake them on a lined tray for 25 minutes, turning once, until crisp.
• 

  Tzatziki with wholemeal toast

  A

  Snack · High protein · Vegetarian

  234 kcal · P 21 g a portion

  See the recipe

  Protein 21 g, carbs 27 g, fat 5 g

  Makes 1 portion of 301 g

  Ingredients for 1 portion

  • Greek yogurt, 0%150 g
  • Cucumber100 g
  • Garlic3 g
  • Lemon juice5 g
  • Olive oil3 g
  • Wholemeal bread40 g

  How to make it

  1. Grate the cucumber, squeeze out the water and stir it into the yogurt with the crushed garlic, lemon juice and oil.
  2. Season it and serve with the toast cut into fingers.
• 

  Pumpkin seed and almond trail mix

  D

  Snack · Vegetarian

  218 kcal · P 8 g a portion

  See the recipe

  Protein 8 g, carbs 8 g, fat 18 g

  Makes 4 portions of 38 g

  Ingredients for 4 portions

  • Pumpkin seeds60 g
  • Almonds60 g
  • Dark chocolate30 g

  How to make it

  1. Toast the pumpkin seeds and almonds in a dry pan for 3 minutes, then let them cool.
  2. Mix them with the chopped chocolate and keep it in a jar. A quarter makes a portion.
• 

  Soy yogurt with berries and seeds

  A

  Snack · High protein · Vegan

  267 kcal · P 21 g a portion

  See the recipe

  Protein 21 g, carbs 18 g, fat 13 g

  Makes 1 portion of 305 g

  Ingredients for 1 portion

  • Soy yogurt, plain200 g
  • Vegan protein powder10 g
  • Mixed berries80 g
  • Pumpkin seeds15 g

  How to make it

  1. Stir the protein powder into the soy yogurt until smooth.
  2. Top with the berries and pumpkin seeds.
• 

  Rice cakes with chicken and avocado

  A

  Snack · High protein

  233 kcal · P 21 g a portion

  See the recipe

  Protein 21 g, carbs 18 g, fat 9 g

  Makes 1 portion of 118 g

  Ingredients for 1 portion

  • Rice cakes18 g
  • Avocado40 g
  • Chicken breast, cooked60 g

  How to make it

  1. Mash the avocado with salt and a squeeze of lemon, and spread it on the rice cakes.
  2. Top with the sliced cooked chicken and black pepper.
• 

  Edamame hummus

  A

  Snack · High protein · Vegan

  97 kcal · P 7 g a portion

  See the recipe

  Protein 7 g, carbs 6 g, fat 6 g

  Makes 4 portions of 60 g

  Ingredients for 4 portions

  • Edamame, shelled200 g
  • Tahini15 g
  • Lemon juice15 g
  • Garlic3 g
  • Olive oil5 g

  How to make it

  1. Boil the edamame for 3 minutes and cool them under cold water.
  2. Blend them with the tahini, lemon juice, garlic, oil and a few spoonfuls of water until smooth.
  3. Serve with vegetable sticks or rice cakes.
• 

  Protein iced coffee

  A

  Snack · High protein · Vegetarian

  205 kcal · P 27 g a portion

  See the recipe

  Protein 27 g, carbs 13 g, fat 5 g

  Makes 1 portion of 285 g

  Ingredients for 1 portion

  • Semi-skimmed milk200 g
  • Whey protein25 g
  • Espresso60 g

  How to make it

  1. Shake or blend the milk with the protein powder until smooth.
  2. Pour it over ice and add the espresso.
• 

  Vegan chocolate banana shake

  A

  Snack · High protein · Vegan

  319 kcal · P 35 g a portion

  See the recipe

  Protein 35 g, carbs 27 g, fat 9 g

  Makes 1 portion of 435 g

  Ingredients for 1 portion

  • Soy drink, unsweetened300 g
  • Vegan protein powder30 g
  • Cocoa powder5 g
  • Banana100 g

  How to make it

  1. Blend everything with a few ice cubes until smooth.
• 

  Tomato and mozzarella salad

  A

  Snack · High protein · Vegetarian

  284 kcal · P 24 g a portion

  See the recipe

  Protein 24 g, carbs 9 g, fat 18 g

  Makes 1 portion of 330 g

  Ingredients for 1 portion

  • Tomato200 g
  • Light mozzarella125 g
  • Olive oil5 g

  How to make it

  1. Slice the tomatoes and the mozzarella and lay them on a plate, overlapping.
  2. Drizzle with the oil and finish with salt, black pepper and a few basil leaves.

  Some cheeses are made with animal rennet, so check the label if that matters to you.

The numbers come from Belva’s own foods, so they’re typical rather than exact.