Real recipes that fit your numbers
60+ breakfasts, lunches, dinners and snacks — each one with kcal, macros, ingredients and steps. Filter by diet to narrow down.
Showing 60 recipes
breakfastBerry overnight oats
Rolled oats soaked in milk with mixed berries, Greek yoghurt and a spoon of honey.
420 kcal22g protein
breakfastPoached egg & avocado sourdough
Two poached eggs on sourdough with smashed avocado and chilli flakes.
460 kcal22g protein
breakfastProtein banana pancakes
Blender pancakes made from oats, banana, eggs and whey, topped with Greek yoghurt.
450 kcal38g protein
breakfastSpinach & feta scramble
Three-egg scramble with wilted spinach, cherry tomatoes and crumbled feta.
380 kcal26g protein
breakfastGreek yoghurt parfait
Thick Greek yoghurt layered with granola, mango and chia seeds.
320 kcal24g protein
breakfastTurmeric tofu scramble
Crumbled firm tofu pan-fried with turmeric, peppers and nutritional yeast.
360 kcal26g protein
breakfastCheese & mushroom omelette
Three-egg omelette folded with mushrooms and mature cheddar.
520 kcal32g protein
breakfastPeanut-banana protein smoothie
Blended frozen banana, oat milk, peanut butter and whey.
400 kcal30g protein
breakfastCottage cheese & kiwi bowl
Cottage cheese with diced kiwi, flaked almonds and cinnamon.
300 kcal28g protein
breakfastCoconut chia pudding
Chia seeds set overnight in coconut milk with cocoa and raspberries.
340 kcal10g protein
breakfastSavoury egg-topped oats
Rolled oats cooked in vegetable stock, topped with a soft egg and spring onion.
440 kcal30g protein
breakfastHummus & egg pita
Wholemeal pita pocket filled with hummus, boiled eggs and rocket.
430 kcal24g protein
lunchLemon chicken & quinoa salad
Grilled chicken breast on quinoa with cucumber, tomato and lemon dressing.
520 kcal42g protein
lunchTeriyaki salmon bowl
Glazed salmon on brown rice with edamame, cucumber and pickled ginger.
580 kcal38g protein
lunchTuna & white-bean pasta
Wholewheat pasta with flaked tuna, white beans, capers and cherry tomatoes.
560 kcal36g protein
lunchChickpea & halloumi salad
Pan-fried halloumi over chickpeas, roasted peppers and rocket with lemon.
540 kcal26g protein
lunchTurkey & avocado wrap
Wholemeal wrap with sliced turkey, avocado, lettuce and mustard.
480 kcal36g protein
lunchSpiced lentil & tomato soup
Red lentil soup with cumin, tomato and coriander, served with brown bread.
380 kcal22g protein
lunchBeef & broccoli stir-fry
Lean beef strips stir-fried with broccoli and ginger over jasmine rice.
560 kcal40g protein
lunchAvocado chicken caesar
Shredded chicken on romaine with avocado, parmesan and caesar dressing.
540 kcal38g protein
lunchRainbow quinoa buddha bowl
Quinoa with roasted sweet potato, beetroot, chickpeas and tahini.
520 kcal22g protein
lunchSalmon & cauliflower rice
Seared salmon over cauliflower rice with lemon butter and asparagus.
480 kcal36g protein
lunchFalafel & tabbouleh bowl
Baked falafel over bulgur tabbouleh with cucumber and tahini.
560 kcal22g protein
lunchEgg & vegetable fried rice
Day-old brown rice stir-fried with eggs, peas and sesame oil.
500 kcal22g protein
dinnerRoast chicken & root vegetables
Roast chicken breast with roasted potatoes, carrots and thyme.
620 kcal46g protein
dinnerBaked cod with lentils
Lemon-baked cod on Puy lentils with spinach and a drizzle of olive oil.
540 kcal44g protein
dinnerLean beef & sweet-potato mash
Seared sirloin over sweet-potato mash with green beans and pepper sauce.
640 kcal42g protein
dinnerSteak with garlic butter greens
Ribeye steak with sautéed kale, spinach and garlic butter.
680 kcal48g protein
dinnerThai red tofu curry
Crispy tofu in red curry with peppers and coconut milk, served with rice.
580 kcal26g protein
dinnerTurkey meatballs & tomato pasta
Lean turkey meatballs in rich tomato sauce over wholewheat pasta.
620 kcal44g protein
dinnerMoroccan chickpea stew
Slow-simmered chickpeas with tomatoes, apricots and ras el hanout.
480 kcal20g protein
dinnerGarlic prawn stir-fry
Prawns stir-fried with broccoli, mushrooms and noodles in light soy.
520 kcal42g protein
dinnerSpinach & ricotta lasagne
Layers of pasta, spinach, ricotta and tomato sauce baked until golden.
620 kcal30g protein
dinnerSalmon traybake
Salmon, new potatoes and asparagus roasted on one tray with lemon.
600 kcal40g protein
dinnerChicken tikka with cauliflower rice
Marinated chicken tikka grilled and served with spiced cauliflower rice.
540 kcal44g protein
dinnerKeto bunless burger & slaw
100% beef patty with bacon, cheese and creamy coleslaw (no bun).
640 kcal38g protein
snackApple & peanut butter
Crisp apple sliced with a generous tablespoon of natural peanut butter.
220 kcal6g protein
snackGreek yoghurt & blueberries
Low-fat Greek yoghurt with a handful of blueberries.
180 kcal18g protein
snackCottage cheese & cherry tomatoes
Cottage cheese with cherry tomatoes, black pepper and olive oil.
160 kcal20g protein
snackSimple trail mix
Almonds, cashews, raisins and dark chocolate chips.
240 kcal8g protein
snackRice cakes with hummus
Two brown rice cakes topped with hummus and cracked pepper.
200 kcal8g protein
snackVanilla protein shake
Whey protein blended with water and ice.
180 kcal30g protein
snackTwo boiled eggs
Two medium eggs, boiled, with a pinch of salt and pepper.
160 kcal14g protein
snackCarrot sticks with hummus
Carrot batons dipped in smooth chickpea hummus.
160 kcal6g protein
snackCheese & almonds
A small slab of mature cheddar with a handful of almonds.
250 kcal14g protein
snackBanana with almond butter
A medium banana split with a tablespoon of almond butter.
220 kcal6g protein
snackSalted edamame
Steamed edamame pods tossed with sea salt.
180 kcal16g protein
snackDark chocolate & strawberries
Two squares of 70% dark chocolate with sliced strawberries.
200 kcal3g protein
breakfastPeanut-butter banana oats
Big bowl of oats cooked in whole milk with peanut butter, banana and whey — classic gainer breakfast.
680 kcal30g protein- breakfast
Mass-gainer smoothie bowl
Blended oats, whole milk, frozen berries, Greek yoghurt, peanut butter and whey, topped with granola.
720 kcal40g protein - breakfast
Big breakfast stack
Three eggs, two sourdough slices, avocado, grilled halloumi and mushrooms — a proper weekend gainer plate.
740 kcal42g protein - lunch
Chicken pesto pasta
Wholewheat pasta with grilled chicken, pesto, cherry tomatoes and parmesan — easy calories.
780 kcal50g protein - lunch
Steak burrito bowl
Grilled steak over rice and black beans with corn, guacamole and salsa.
820 kcal48g protein - lunch
Double salmon rice bowl
Two salmon fillets over jasmine rice with avocado, edamame and teriyaki glaze.
760 kcal46g protein - dinner
Chicken alfredo fettuccine
Fettuccine tossed in a light alfredo sauce with grilled chicken, mushrooms and parmesan.
860 kcal54g protein - dinner
Beef & rice power bowl
Sirloin strips over rice with sweet-potato wedges, broccoli and tahini drizzle.
880 kcal52g protein - dinner
Beef lasagne with side salad
Hearty beef & ricotta lasagne with a mixed-leaf side salad and olive oil.
820 kcal48g protein - snack
Mass gainer shake
Whole milk blended with oats, whey, banana and honey — a 5-minute calorie bomb.
460 kcal36g protein - snack
Peanut butter & banana toast
Two slices of sourdough with peanut butter, banana slices and a drizzle of honey.
420 kcal14g protein - snack
Yoghurt, granola & honey
Greek yoghurt with a generous pile of granola, berries and honey.
380 kcal22g protein