Ten meals that are both correct and cookable — from savoury oats to a chicken traybake. Each counted out in macros, so you can drop them straight into your week plan. The grams are a starting point; scale them to your daily targets.
The 10 recipes at a glance
| # | Recipe | Energy | Carbs (fibre) | Protein | Fat |
|---|---|---|---|---|---|
| 1 | Savoury Oats with Egg Fibermaxxing / Recovery | ~420 kcal | 42g (9g fibre) | 22g | 16g |
| 2 | Vegan Lentil-Chickpea Curry Plant-based / Muscle gain | ~510 kcal | 58g (14g fibre) | 26g | 15g |
| 3 | Matcha Protein Overnight Oats Focus / Pre-workout | ~460 kcal | 48g (8g fibre) | 32g | 12g |
| 4 | Salmon & Quinoa Clean Bowl Clean label / Omega-3 | ~580 kcal | 45g (7g fibre) | 38g | 22g |
| 5 | Tempeh & Broccoli Stir-Fry Plant-based / Gut health | ~490 kcal | 35g (10g fibre) | 28g | 21g |
| 6 | Ashwagandha Recovery Shake Adaptogens / Calm | ~340 kcal | 28g (6g fibre) | 26g | 8g |
| 7 | Cottage Cheese & Avocado Toast Quick protein / Healthy fats | ~390 kcal | 30g (8g fibre) | 24g | 17g |
| 8 | Chicken & Sweet Potato Traybake Clean label / Endurance | ~540 kcal | 52g (8g fibre) | 42g | 12g |
| 9 | Chia Pudding with Blueberries Fibermaxxing / Antioxidants | ~310 kcal | 22g (11g fibre) | 15g | 14g |
| 10 | High-Protein Pancakes Muscle recovery / Classic | ~430 kcal | 38g (5g fibre) | 35g | 9g |
How to make them
Breakfast & pre-workout
- 1. Savoury oats with egg & spinach: Cook 50g oats in 150ml low-fat stock. At the last moment, stir through 100g fresh spinach until it wilts. Top with a poached egg and 15g pumpkin seeds.
- 3. Matcha protein overnight oats: Mix 45g oats, 30g vegan vanilla protein powder, 1 tsp matcha and 10g chia seeds. Pour in 150ml almond milk, stir well and leave overnight in the fridge.
- 7. Cottage cheese & avocado toast: Toast 2 slices of wholegrain or sourdough bread. Spread with 100g cottage cheese (Hüttenkäse) and layer over ½ a mashed avocado. Season with chilli flakes, pepper and salt.
- 9. Chia-lupin pudding with blueberries: Mix 25g chia seeds and 15g lupin flour (or protein powder) with 150ml plant milk. Let it set for 4 hours. Top with 75g fresh blueberries and a pinch of cinnamon.
- 10. High-protein pancakes: Blend 40g oat flour, 1 scoop (30g) whey or pea protein, 1 egg and 100ml skimmed milk into a smooth batter. Cook small pancakes in a pan with a little spray oil.
Lunch & dinner
- 2. Vegan lentil-chickpea curry: Fry curry spices (turmeric, cumin) in a pan. Add 100g lentils and 100g chickpeas (both tinned) with 150g chopped tomatoes. Simmer for 10 minutes and stir through 50ml light coconut milk and a handful of kale.
- 4. Salmon & quinoa clean bowl: Cook 60g quinoa. Pan-fry 125g fresh salmon fillet. Serve the quinoa and salmon in a bowl with steamed broccoli, 50g edamame and a dressing of a little lemon juice and olive oil.
- 5. Tempeh & broccoli stir-fry: Cube 120g tempeh and fry it crisp in a wok. Add 150g broccoli florets and ½ a bell pepper. Season with a splash of low-salt tamari (soy sauce), ginger and garlic. Serve with 50g brown rice if you like.
- 8. Chicken & sweet potato traybake: Cube 150g chicken breast and 200g sweet potato. Toss with 1 tbsp olive oil, paprika, salt and rosemary. Spread on a tray with 100g asparagus tips and bake 25 minutes at 200°C.
Functional snacks & shakes
- 6. Ashwagandha recovery shake: Blend 1 frozen banana, 30g protein powder of choice, 250ml almond milk, 1 tsp ashwagandha powder (an adaptogen for stress and recovery) and 10g almond butter into a creamy shake. Perfect after an evening session.
Important. The macros are estimates based on the weights given; brand and preparation can vary. This is general nutrition information, not medical advice. Check ingredients for allergens and scale portions to your goals.
Put these recipes in your week plan
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