Chicken fajita tray
Chicken breast strips, peppers, onion, fajita spice, wraps. Tray, 200°C, 15 minutes. Yoghurt on top, not sour cream.
Recipe bank
30 high-protein meals from the big four supermarkets.
Nothing fancy, nothing over £3 a portion, all of them hit the protein target. Pick five for the week and shop once.
Ten-minute prawn rice
Microwave rice, frozen prawns, frozen peas, egg, soy, chilli. One pan, one wok if you have it.
Turkey chilli, four portions
Turkey mince, tin tomatoes, kidney beans, onion, chilli, cumin. Freezes. Rice or jacket on the side.
Big breakfast eggs
Three eggs, two slices wholemeal toast, tomatoes, a handful of spinach wilted in the pan.
Greek yoghurt bowl
200g Greek yoghurt 0%, 40g oats, berries, a spoon of peanut butter. The default breakfast for a reason.
Salmon and new potatoes
Salmon fillet, boiled new potatoes, broccoli, lemon, black pepper. Nothing to it.
Tuna pasta, no cream
Wholewheat pasta, tin tuna, sweetcorn, cherry tomatoes, light mayo, black pepper.
Beef stir-fry
Lean beef strips, frozen stir-fry veg, soy, garlic, ginger, microwave rice.
Chicken curry, four portions
Chicken thighs, onion, curry paste, tin tomatoes, light coconut milk, spinach at the end. Rice or naan, not both.
Cottage cheese toast
Two slices wholemeal, 150g cottage cheese, sliced tomato, pepper. Weird until you try it.
Lentil and chorizo soup
Red lentils, a little chorizo, carrot, onion, stock. A pot lasts three days.
Steak and eggs
Rump steak, two eggs, mushrooms, a tomato. Saturday post-class.
Chicken Caesar wrap
Cooked chicken, lettuce, parmesan, light Caesar dressing, one large wrap.
Overnight oats
Oats, milk, a scoop of protein, berries. Made the night before the 6am class.
Jacket potato and tuna
Tuna, light mayo, sweetcorn, on a jacket. Side salad. Office lunch sorted.
Egg fried rice, proper
Cold rice, three eggs, peas, spring onion, soy. Add chicken for more protein.
Chicken and halloumi tray
Chicken breast, halloumi, peppers, courgette, olive oil, oregano. 200°C.
Cod in the bag
Cod, cherry tomatoes, lemon, herbs, folded in foil. Serve with rice.
Beef and bean burrito bowl
Lean mince, black beans, rice, salsa, a little cheese, lettuce. No tortilla, less mess.
Protein pancakes
One banana, two eggs, a scoop of protein, 30g oats blended. Fry in batches.
Chicken noodle soup
Chicken, stock, noodles, carrot, sweetcorn, spring onion. Sick day or cold night.
Turkey burgers
Turkey mince, egg, breadcrumbs, spices. Bun, salad, done. Makes four.
Smoked mackerel salad
Smoked mackerel, new potatoes, rocket, beetroot, horseradish. No cooking.
Prawn linguine
Wholewheat linguine, prawns, garlic, chilli, cherry tomatoes, a squeeze of lemon.
Tofu and veg stir-fry
Firm tofu, frozen veg, soy, sesame, rice. The vegetarian default.
Chicken tikka skewers
Chicken breast in yoghurt and tikka spice, grilled. Salad and a wholemeal pitta.
Quick beef ragu
Lean mince, tin tomatoes, onion, garlic, oregano, wholewheat pasta. Doubles for tomorrow.
Baked beans on toast, upgraded
Half a tin of beans, two poached eggs, two slices wholemeal. Cheap, fast, decent.
Chicken and sweet potato
Chicken breast, sweet potato wedges, green beans. The meal-prep classic.
Protein porridge
50g oats, milk, half a scoop of protein stirred in after cooking, a sliced banana.
Calories and protein are per portion, rounded, and depend on your portion sizes and brands. Use them to compare meals, not to count to the gram.