Ingredients

150g grilled chicken breast · 80g cooked quinoa · handful baby spinach · 6 cherry tomatoes · ¼ cucumber · 1 tbsp olive oil · lemon juice · salt & pepper

Method

Grill or pan-fry chicken with salt, pepper, and lemon. Combine with quinoa and veg. Drizzle with olive oil. Great cold — no heating needed.

Ingredients

1 can tuna in water (drained) · 2 hard-boiled eggs · handful rocket · 5 olives · ½ avocado · olive oil · salt, pepper, chilli flakes

Method

Boil eggs the night before. Pack tuna, sliced eggs, and veg in a container. Add avocado and dressing just before eating.

Ingredients

1 large whole-wheat wrap · 120g sliced turkey breast · 2 tbsp hummus · handful spinach · sliced tomato · ¼ avocado · salt & pepper

Method

Spread hummus, layer turkey, avocado, and greens. Roll tightly and wrap in foil. Slice in half before packing.

Ingredients

150g salmon fillet · 1 medium sweet potato · handful broccoli · 1 tsp olive oil · garlic, lemon, dill · salt & pepper

Method

Bake sweet potato at 200°C for 35 min. Pan-fry salmon 3–4 min per side with garlic and lemon. Steam greens alongside. Finish with dill.

Ingredients

200g low-fat cottage cheese · cucumber · carrot sticks · radishes · pinch of salt, paprika, and herbs

Method

Portion cottage cheese into a small container. Pack sliced veg separately. Season the cottage cheese and dip in.

Ingredients

2 hard-boiled eggs · 100g shelled edamame (frozen, blanched) · sea salt · sesame seeds

Method

Boil eggs 9–10 min, cool in ice water. Blanch edamame 3 min. Pack together with salt and sesame seeds.

Ingredients

200g cod fillet · 1 tbsp butter · 1 lemon · 2 garlic cloves · handful green beans · salt & pepper

Method

Season cod and pan-sear in butter 3–4 min per side over medium-high heat. Add crushed garlic and lemon juice in the last minute. Blanch green beans 3 min alongside. Spoon the pan juices over to serve.

Ingredients

2 bone-in chicken thighs · 1 lemon · 2 tbsp olive oil · 3 garlic cloves · 1 tsp dried oregano · salt & pepper

Method

Mix olive oil, lemon juice, crushed garlic, oregano, salt and pepper. Coat chicken thighs and marinate 20 min (or overnight). Bake at 200°C for 30–35 min until skin is golden and juices run clear. Rest 5 min before serving.

Ingredients

200g lean beef strips (sirloin) · 200g broccoli florets · 2 tbsp soy sauce · 1 tbsp sesame oil · 2 garlic cloves · 1 tsp fresh ginger

Method

Heat sesame oil in a wok over high heat. Sear beef 2 min, set aside. Stir-fry broccoli 3 min. Add garlic and ginger for 30 sec, return beef, add soy sauce and toss everything together. Serve as is or over a small portion of brown rice.

Ingredients

5 egg whites · 1 whole egg · 30g feta cheese · large handful baby spinach · 1 tsp olive oil · salt & pepper

Method

Whisk egg whites and whole egg together. Heat olive oil in a non-stick pan, pour in eggs. When edges set, add spinach and crumbled feta on one half. Fold over and cook 1 more minute. Season and serve immediately.

Ingredients

250g raw shrimp (peeled) · 2 medium zucchini · 3 garlic cloves · 1 tbsp olive oil · juice of ½ lemon · chilli flakes

Method

Slice zucchini into rounds. Sauté in olive oil over high heat 3 min until golden. Add garlic and chilli, cook 30 sec. Add shrimp and cook 2–3 min until pink. Finish with lemon juice. Serve immediately.

Ingredients

150g chicken breast · 100g red lentils · 1 tin chopped tomatoes · 1 onion · 2 tsp cumin · 600ml chicken stock

Method

Dice onion and soften in a pot with a little oil. Add cumin, stir 30 sec. Add lentils, tomatoes, and stock. Simmer 15 min. Add diced chicken breast, cook 10 more min until lentils are soft and chicken is cooked through. Season well. Makes 2 portions.

Ingredients

300g minced turkey · 1 tin chopped tomatoes · 2 garlic cloves · 1 egg · 1 tsp dried oregano · salt & pepper

Method

Mix turkey, egg, garlic, oregano, salt and pepper. Roll into 8–10 balls. Brown in a pan 3 min each side. Add chopped tomatoes, simmer 12 min. Serve as is, with courgette noodles, or over a small portion of pasta. Makes 2 portions.

Ingredients

1 whole trout (or 2 fillets, ~250g) · 25g flaked almonds · 1 lemon · 1 tbsp olive oil · fresh parsley · salt & pepper

Method

Place trout on a lined tray. Drizzle with olive oil, stuff with lemon slices and parsley. Scatter almonds on top. Bake at 200°C for 16–18 min until flesh flakes. Finish with a squeeze of fresh lemon.

Ingredients

300g pork tenderloin · 1 tbsp Dijon mustard · 1 sprig fresh rosemary · 2 garlic cloves · 1 tbsp olive oil · salt & pepper

Method

Rub pork with mustard, crushed garlic, chopped rosemary, oil, salt and pepper. Sear in an oven-proof pan 2 min each side. Transfer to oven at 200°C for 18–20 min until internal temp reaches 63°C. Rest 5 min before slicing.

Ingredients

200g chicken breast · 100g plain Greek yogurt · 1 tsp cumin · 1 tsp paprika · 1 lemon · salt & pepper

Method

Mix yogurt, cumin, paprika, lemon juice, salt and pepper. Coat chicken and marinate at least 30 min (overnight is even better). Grill or pan-fry 5–6 min per side. Rest and slice. Serve over salad greens or with a spoonful of hummus. The yogurt keeps the chicken incredibly moist.

Ingredients

1 large avocado · 1 can tuna in water (drained) · juice of ½ lemon · 1 tbsp Greek yogurt · salt, pepper & chilli flakes

Method

Halve avocado and remove stone. Mix tuna with yogurt, lemon juice, salt, pepper and chilli. Spoon generously into avocado halves. Eat immediately. Simple, zero cooking, and surprisingly filling — the healthy fat from avocado slows digestion and keeps you full for hours.

Ingredients

200g plain Greek yogurt · 1 scoop vanilla protein powder · 1 frozen banana · 1 tbsp almond butter · 200ml almond milk · handful of ice

Method

Add all ingredients to a blender. Blend 45–60 sec until completely smooth. Drink straight away or seal in an insulated bottle within 10 min of blending.

Why it works

Greek yogurt is casein-based — slow digesting. Combined with protein powder and almond butter, this keeps you full and fuelled until lunch. Great for days when you skip a mid-morning snack.

Ingredients

1 scoop chocolate protein powder · 1 tbsp peanut butter · 1 frozen banana · 1 tbsp unsweetened cocoa powder · 250ml oat milk · handful of ice

Method

Blend all ingredients for 45–60 sec. If too thick, add a splash more oat milk. Pour into an insulated shaker for office days — shake again before drinking if it settles.

Why it works

Combines whey protein, healthy fat, and complex carbs in one glass. Cocoa adds antioxidants and peanut butter slows digestion — great for curbing afternoon cravings without reaching for something unhealthy.

Ingredients

1 cup baby spinach · ½ cucumber · 1 green apple (cored) · juice of ½ lemon · 1 tsp fresh or powdered ginger · 1 cup coconut water or plain water

Method

Blend spinach and liquid first until smooth (30 sec), then add remaining ingredients and blend again for 30 sec. This prevents green chunks. Drink within 20 min for best nutritional value.

Why it works

Low in calories and very hydrating. Ginger supports digestion and has a mild thermogenic effect. Best on lighter days or when you want a cleanse reset. Add a scoop of protein powder (+~25g protein) to make it a proper meal.

Ingredients

½ cup fresh or frozen pineapple · ½ cup frozen mango · 1 tsp turmeric powder · ½ tsp black pepper · 1 tsp apple cider vinegar · 1 cup cold water · optional: small thumb of fresh ginger

Method

Blend all ingredients for 45 sec. Start with ½ tsp ACV if you find the taste sharp — build up over time. The black pepper is important: it activates curcumin (the active compound in turmeric) by up to 2000%.

Why it works

Pineapple contains bromelain, a digestive enzyme. Turmeric is strongly anti-inflammatory. ACV supports blood sugar balance and reduces post-meal glucose spikes — useful for managing hunger through the afternoon.

Ingredients

½ cup frozen blueberries · ½ cup frozen strawberries · 1 tbsp chia seeds · 1 cup oat milk · 1 tsp honey (optional) · optional: 1 scoop vanilla protein powder

Method

Soak chia seeds in the oat milk for 5 min first — this thickens the smoothie and improves texture. Then blend everything 45 sec. Adding protein powder turns this into a ~33g protein shake.

Why it works

Berries are low-GI and packed with polyphenols that support fat metabolism. Chia seeds expand in the stomach, keeping you full. Blueberries in particular are linked to improved insulin sensitivity.

Ingredients

½ cup frozen mango · 1 scoop vanilla or unflavoured protein powder · 200ml coconut water · 2 tbsp low-fat Greek yogurt · juice of ½ lime · pinch of sea salt

Method

Blend all ingredients 45 sec. The coconut water provides natural electrolytes and the lime adds brightness. The pinch of salt enhances electrolyte balance — especially useful after sweating.

Why it works

Coconut water is naturally rich in potassium and magnesium. Combined with protein powder, this is an excellent recovery drink. The mango provides fast-digesting carbs to replenish glycogen.

Ingredients

½ cucumber · small handful fresh mint · juice of 1 lime · 1 cup cold water · ½ cup ice · optional: ½ green apple for sweetness

Method

Blend everything 30 sec. For a smoother result, strain through a fine sieve. Best drunk immediately. Pour into a bottle for office days — stays fresh and cool 3–4 hours.

Why it works

Ultra-low calorie but highly refreshing and hydrating. Cucumber contains silica which is good for skin. Mint aids digestion and reduces bloating. A great option between lunch and dinner when you want something but don't want extra calories.

Ingredients

40g rolled oats · 1 frozen banana · 1 scoop vanilla protein powder · 1 tsp cinnamon · 1 tbsp flaxseed · 250ml skimmed or oat milk · handful of ice

Method

Blend oats first with half the milk until smooth (this prevents gritty texture). Add remaining ingredients and blend again 45 sec. Thick and filling — use a wide-mouth bottle or jar.

Why it works

Oats are high in beta-glucan fibre which slows gastric emptying — you stay full for hours. Cinnamon helps regulate blood sugar. Flaxseed adds omega-3 fatty acids and fibre. This is essentially a liquid meal.