Metabolism support Vegetarian Protein porridge with berries & seeds
Porridge that holds you until lunch: oats cooked in milk with chia, topped with berries, yogurt and toasted seeds.
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Bone & muscle strength, on a plate
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Metabolism support Vegetarian 
Metabolism support Seared steak with chimichurri & warm lentils
Lean sirloin sliced over herby garlicky lentils; steakhouse feel, blood-sugar-friendly plate.
Metabolism support Vegetarian Cottage cheese & oat pancakes
Blender pancakes from oats, eggs and cottage cheese; 24g protein and no flour in sight.
Metabolism support Chargrilled chicken & quinoa power salad
Warm quinoa, chargrilled chicken, roasted squash and feta with a lemon-tahini dressing.
Metabolism support Mustard pork & apple traybake with cabbage wedges
Pork tenderloin roasted with apples, red onion and hispi cabbage in a mustard glaze.
Metabolism support Lean lamb koftas with herbed tabbouleh
Cumin-spiced lamb koftas over a parsley-heavy tabbouleh and yogurt drizzle.
Metabolism support Vegetarian Tandoori paneer & pepper skewers with mint raita
Yogurt-marinated paneer grilled with peppers, served with chapatis and raita.
Metabolism support Griddled chicken Caesar with wholegrain croutons
The Caesar, renovated: yogurt-anchovy dressing, kale and cos, seedy wholegrain croutons.
Hormone support Vegan Sticky teriyaki tofu with sprouting broccoli
Crisp tofu in a homemade teriyaki glaze with charred sprouting broccoli and rice.
Hormone support Vegan Tofu saag with wholemeal roti
A saag paneer remake with calcium-set tofu holding its shape in the silky spinach sauce.
Bone & muscle strength Pescatarian Salmon, broccoli & dill frittata
A fridge-raid frittata of hot-smoked salmon, broccoli and dill; eat warm or take cold to work.
Bone & muscle strength Pescatarian Sardines on tomato-rubbed sourdough
The three-minute bone builder: tinned sardines on garlic-tomato sourdough with parsley.
Bone & muscle strength Vegetarian Frozen Greek yogurt bark with berries & pistachios
Freezer bark of thick yogurt, honey, berries and pistachios; snaps into calcium-rich shards.
Bone & muscle strength Vegan Braised butter beans with kale & tahini
Creamy butter beans braised with garlic and kale, finished with lemony tahini.
Bone & muscle strength Vegetarian Cheddar, quinoa & black bean stuffed peppers
Roasted peppers packed with a smoky quinoa-bean filling under a cheddar crust.
Bone & muscle strength Yogurt-marinated lamb chops with white bean mash
Lamb chops tenderised in spiced yogurt, over rosemary white bean mash and greens.
Bone & muscle strength Vegetarian Kale, kiwi & yogurt green smoothie
A green smoothie that skips the juice: kale, kiwi, yogurt and fortified milk with a spoon of almond butter.
Bone & muscle strength Pescatarian Orecchiette with anchovy, chilli & purple sprouting broccoli
The Puglian classic: pasta with melted anchovies, garlic, chilli and just-charred broccoli.
Bone & muscle strength Vegan Calcium tofu & sesame noodle soup
A restorative ginger broth with calcium-set tofu, tahini, noodles and bok choi.
Bone & muscle strength Vegetarian Cottage cheese power bowl with roasted tomatoes
Warm roasted vine tomatoes and butter beans over lemon-pepper cottage cheese and toast.
Bone & muscle strength Vegetarian Date, tahini & yogurt pots
Five-minute pudding: thick yogurt swirled with tahini and honey over chopped dates.
Bone & muscle strength Pescatarian Baked trout with almonds & green beans
Whole rainbow trout fillets baked with lemon, served with buttered almond green beans and new potatoes.
Bone & muscle strength Vegetarian Charred paneer & spinach flatbreads
Griddled paneer and garlicky spinach folded through warm flatbreads with pickled onion.
Bone & muscle strength Pescatarian Open white bean tuna melt
A smarter tuna melt: white beans stretch the tuna, mature cheddar keeps the point, grilled open-face.
Bone & muscle strength Vegetarian Kale, feta & sesame filo crisp-bakes
Crackly filo parcels of kale, feta, ricotta and sesame; a spanakopita you can hold.
Bone & muscle strength Lemon chicken & butter bean tray with feta
Chicken thighs roasted over butter beans, cherry tomatoes and olives, finished with feta.
Bone & muscle strength Vegetarian Whipped ricotta & smashed pea toast
Lemony whipped ricotta under minted smashed peas on toasted seeded bread.
Bone & muscle strength Ginger beef & broccoli with sesame noodles
Quick-seared beef strips and broccoli over sesame noodles; iron and calcium in takeaway form.
Bone & muscle strength Vegetarian Mushroom & pearl barley gratin
Nutty pearl barley and mushrooms under a Gruyere crust; vegetarian comfort with structure.
Bone & muscle strength Yogurt shawarma-spiced chicken pittas
Shawarma-spiced yogurt chicken stuffed into pittas with crunchy salad and garlic sauce.
Bone & muscle strength Vegetarian Fig, walnut & honey yogurt bowl
Thick yogurt with warm griddled figs, toasted walnuts and a thread of honey.
Bone & muscle strength Vegetarian Buttery masoor dal with spinach & yogurt
Red lentils simmered to silk with turmeric and garlic, folded with spinach and cool yogurt.
Bone & muscle strength Vegetarian Harissa chickpeas with grilled halloumi
Ten-minute smoky chickpeas under squeaky grilled halloumi and a herb shower.
Bone & muscle strength Pescatarian Prawn, kale & ginger fried rice
Wok-fried brown rice with prawns, crispy kale and ginger; bones fed on a weeknight.
Bone & muscle strength Vegetarian Seeded cheddar oatcakes
Savoury oat biscuits with cheddar and three seeds; the cheese-course answer to biscuit-tin drift.
Bone & muscle strength Pescatarian Salmon poke bowl with edamame
Cold-cured salmon cubes, edamame, cucumber and avocado over brown sushi rice.
Bone & muscle strength Vegetarian Broccoli & mature cheddar soup
A proper broccoli soup blitzed silky, sharpened with mature cheddar and mustard.
Bone & muscle strength Vegetarian Turkish eggs with garlic yogurt & chilli butter
Poached eggs on a bed of warm garlic yogurt with a spoonful of Aleppo chilli butter.
Bone & muscle strength Pescatarian Fish pie gratin with leeks & butter bean mash
All the fish-pie comfort in half the time: white fish and leeks in a light sauce under bean mash.
Bone & muscle strength Vegetarian Spiced chickpea & spinach baked eggs
Chickpeas simmered with cumin, tomato and spinach, with eggs baked in and yogurt to serve.
Bone & muscle strength Vegan Almond butter & dark chocolate stuffed dates
Medjool dates stuffed with almond butter, dipped in dark chocolate and flaky salt.
Better sleep Vegetarian Golden milk rice porridge
A bedtime-adjacent pudding: leftover rice warmed in turmeric-spiced milk with honey.
Better sleep Vegetarian Baked feta with harissa chickpeas & greens
A skillet of spiced chickpeas baked under a whole block of feta until molten at the edges.
Better sleep Vegetarian Buckwheat bowl with spinach, paneer & seeds
Nutty buckwheat under quick-fried paneer, garlic spinach and toasted seeds.
Better sleep Lighter lamb & apricot tagine
Slow-simmered lean lamb with apricots, chickpeas and cinnamon over wholewheat couscous.
Mood & mind Vegetarian Herby green shakshuka with feta
Eggs baked into garlicky greens, herbs and chickpeas with crumbled feta.
Mood & mind Vegetarian Buckwheat galettes with spinach, egg & Gruyere
Nutty buckwheat crepes folded around wilted spinach, ham-optional, egg and cheese.
Mood & mind Vegetarian Wholemeal white pizza with garlicky greens
Homemade wholemeal pizza with ricotta, mozzarella, garlic-wilted kale and chilli honey.
Mood & mind Vegetarian Brown butter greens with fried eggs & dukkah
Rainbow chard in nutty brown butter with crisp eggs and hazelnut dukkah.
Mood & mind Sherried chicken livers on sourdough
Old-school chicken livers flashed in sherry vinegar on garlic-rubbed toast.
Heart health Vegetarian Roast beetroot, lentil & feta salad
Sweet roasted beets over lentils with feta, walnuts and a balsamic glaze.
Heart health Vegetarian Freezer frittata muffins with pepper & feta
A dozen baked egg muffins with peppers, peas and feta; freeze and grab all fortnight.
Heart health Pescatarian Pistachio-crusted trout with asparagus
Trout fillets under a lemony pistachio crust with roasted asparagus and new potatoes.
Cool & calm Vegetarian Watermelon, feta & mint with black pepper
The two-minute plate: cold watermelon, salty feta, mint and olive oil.
Cool & calm Vegetarian Minted pea & ricotta tartines
Cold whipped ricotta and minted crushed peas on rye; a no-hob lunch for hot days.
Cool & calm Vegetarian Melon, mozzarella & basil plates
Cold melon with torn mozzarella, basil and olive oil; prosciutto optional for the omnivores.
Gut health Vegetarian Kefir bowl with warm berries & granola
Tangy kefir under warm honeyed berries and a crunchy handful of seed granola.
Gut health Vegetarian Yellow dal with kefir tarka
Split pea dal finished with a spiced butter and a cooling swirl of kefir.
Gut health Vegetarian Two-ingredient yogurt flatbreads with whipped feta
Live-yogurt flatbreads cooked on a dry pan, with whipped feta and quick chilli oil.
Gut health Vegetarian Miso French onion soup with Gruyere toast
Deep caramelised onion soup fortified with miso, under a Gruyere sourdough lid.
Gut health Pescatarian Fish pie with leek & celeriac mash
A lighter fish pie under a celeriac-potato mash with hidden leeks.
Gut health Vegetarian Cocoa, prune & yogurt breakfast pots
Blitzed prunes layered with live yogurt, cocoa and toasted hazelnuts.
Bone & muscle strength Vegan Smoky roasted chickpeas three ways
A big jar of crunchy roasted chickpeas: smoked paprika, za'atar, or cinnamon.
Bone & muscle strength Pescatarian Family salmon sushi bake
The viral tray: seasoned rice under flaked salmon, sriracha-yogurt and nori for scooping.
Bone & muscle strength Vegetarian Kale Caesar with chickpea croutons
Massaged kale Caesar with crunchy roasted chickpeas standing in for bread.
Metabolism support Beef, barley & root vegetable soup
A big pot of slow-simmered beef shin, barley and roots; iron and comfort by the ladle.
Gut health Vegetarian Miso-roasted roots with whipped tahini yogurt
Carrots and parsnips roasted in miso butter over a whipped tahini-yogurt swoosh.
Bone & muscle strength Slow roast Easter lamb with anchovy & spring greens
A garlic-anchovy studded lamb shoulder, slow roasted, with buttered spring greens and Jersey Royals.
Bone & muscle strength Vegetarian Crispy gnocchi with spring greens & ricotta
Pan-crisped gnocchi tossed with garlicky spring greens, lemon and ricotta dollops.
Metabolism support Vegetarian Jersey Royal & wild garlic tortilla
A deep Spanish tortilla of new potatoes and wild garlic; warm for dinner, cold for tomorrow's lunch.
Bone & muscle strength Easter leftover lamb flatbreads with mint yogurt
Shredded leftover roast lamb crisped with cumin, in flatbreads with mint yogurt and pickled onion.
Bone & muscle strength Vegetarian Spring nettle & potato soup
Foraged nettle tops blitzed with potato and leek into a deep green soup (spinach works too).
Bone & muscle strength Vegetarian Broad bean, pea & burrata plates with mint
Blanched broad beans and peas over torn burrata with mint, lemon and grilled sourdough.
Bone & muscle strength Pescatarian Sea bass with samphire & crushed potatoes
Crisp sea bass on lemony crushed potatoes with buttered samphire.
Bone & muscle strength Vegetarian Asparagus, pea & goat's cheese frittata
A green-flecked frittata with asparagus spears and goat's cheese; dinner warm, lunch cold.
Bone & muscle strength Lamb leg steaks with flageolet beans & mint
Quick-seared lamb steaks over French flageolet beans stewed with garlic and rosemary.
Bone & muscle strength Vegetarian Charred courgette, butter bean & feta platter
Griddled courgette ribbons folded with butter beans, feta, mint and lemon; the barbecue side that's secretly a main.
Metabolism support Grilled chicken with peach, burrata & rocket
Chargrilled chicken with torn burrata, grilled peaches and rocket in a balsamic drizzle.
Cool & calm Vegetarian Grilled halloumi & watermelon skewers with lime
Halloumi and watermelon charred on skewers with lime, chilli and mint; the barbecue's cooling trick.
Bone & muscle strength BBQ oregano lamb chops with proper Greek salad
Oregano-lemon lamb chops off the grill with a full horiatiki: tomatoes, cucumber, olives, feta.
Metabolism support BBQ bavette with chimichurri & grilled vegetables
Bavette steak grilled rare with chimichurri, charred peppers and courgettes.
Bone & muscle strength Vegetarian Baked stuffed courgettes with ricotta & herbs
Glut courgettes halved and baked under a lemon-ricotta, pea and herb filling.
Metabolism support Venison steaks with blackberry sauce & greens
Lean venison with a hedgerow blackberry pan sauce, celeriac mash and kale.
Bone & muscle strength Vegetarian Pumpkin, sage & ricotta lasagne
A golden autumn lasagne of roast pumpkin, ricotta and crisp sage under a light bechamel.
Metabolism support Venison & mushroom cottage pie
A lean venison mince cottage pie deepened with mushrooms under root-veg mash.
Bone & muscle strength Beef shin & ale stew with cheddar dumplings
A three-hour beef shin stew under light cheddar-thyme dumplings; the clocks-go-back dinner.
Heart health Pescatarian Cider mussels with leeks & crusty bread
A big pot of mussels steamed in cider with leeks and a spoon of creme fraiche.
Bone & muscle strength Pescatarian Smoked haddock, leek & sweetcorn chowder
A big-bowl chowder of smoked haddock, leeks, potato and corn, milk-based not cream.
Heart health Vegetarian Warm roast root & Puy lentil salad with goat's cheese
Caramelised carrots, beets and parsnips over lentils with goat's cheese and hazelnuts.
Bone & muscle strength Slow beef short rib ragu with pappardelle
Sunday-project short ribs collapsed into a red wine ragu over wide ribbons.
Bone & muscle strength Vegetarian Kale, white bean & garlic cream gratin
A bubbling gratin of cavolo nero and white beans in light garlic cream under crumbs.
Bone & muscle strength Chateaubriand for two with roast garlic greens
A shared fillet roast with red wine sauce, garlic greens and dauphinoise-adjacent potatoes.
Bone & muscle strength Lamb shanks braised with barley & root veg
Whole lamb shanks slow-braised with pearl barley, carrots and swede in one deep pot.
Mood & mind Vegetarian Winter white pizza with cavolo nero & chilli honey
The wholemeal white pizza gone seasonal: cavolo nero, garlic, two cheeses, chilli honey.
Metabolism support Pancake day buckwheat galettes with ham, egg & Gruyere
The savoury pancake-day dinner: buckwheat galettes with ham-optional, egg and cheese complets.
Bone & muscle strength Vegetarian Lighter paneer butter masala
The takeaway favourite rebuilt: tomato-cashew sauce, restrained butter, paneer seared not fried.
Hormone support Vegan Sesame tofu with ginger-braised winter greens
Sesame-crusted tofu steaks over January King cabbage braised with ginger and stock.
Bone & muscle strength Pescatarian Romanesco, anchovy & lemon rigatoni
Winter's fractal brassica roasted and tossed through rigatoni with melted anchovy and lemon.
Bone & muscle strength Pescatarian Mother's Day fish pie with prawns & dill mash
The occasion fish pie: salmon, smoked haddock and prawns under lemon-dill mash.
Hormone support Vegan Weeknight saag tofu with garlic butter beans
Spinach sauce and crispy tofu with a shortcut: a tin of butter beans warmed in garlic underneath.
Mood & mind Pescatarian Tandoori salmon & cauliflower traybake
Yogurt-spiced salmon and cauliflower roasted on one tray with quick kachumber.
Bone & muscle strength Lighter lamb keema with peas
Ten-percent lamb keema with plenty of peas, served with chapatis and minted yogurt.
Metabolism support Beef & purple sprouting in oyster sauce
Flash-fried beef and purple sprouting broccoli glossed in oyster sauce over rice.
Bone & muscle strength Vegetarian Halloumi shawarma bowls with giant couscous
Shawarma-spiced halloumi over giant couscous, chopped salad and a tahini drizzle.
Bone & muscle strength Pescatarian Wholewheat pasta with broccoli melted into the sauce
Broccoli boiled soft with the pasta and mashed into a garlicky anchovy sauce; the trick everyone should own.
Metabolism support Chicken milanese with lemon & rocket
Flattened chicken in a crisp oven-baked crumb under a pile of dressed rocket and Parmesan.
Mood & mind Pescatarian Salmon & watercress linguine with creme fraiche
Flaked roast salmon through linguine with wilted watercress and lemony creme fraiche.
Bone & muscle strength Vegetarian Ricotta gnudi with spinach & brown butter
Pillowy ricotta dumplings with wilted spinach, brown butter and Parmesan; a weekend project worth it.
Heart health Vegetarian Gigantes baked eggs with feta & dill
Greek baked butter beans with eggs cracked in and feta over; the brunch pot at dinner.
Bone & muscle strength Vegetarian Spanakorizo: Greek spinach rice with feta & egg
The Greek spinach-and-rice pot with lemon, dill and feta, topped with a soft egg.
Bone & muscle strength Beef, mushroom & barley one-pot
Chunks of braising beef with barley and mushrooms in one deep pot; set-and-forget comfort.
Bone & muscle strength Vegetarian Half-and-half cauliflower macaroni cheese
Macaroni cheese where cauliflower is half the pasta and the sauce hides a tin of beans.
Bone & muscle strength Vegetarian Roast cauliflower steaks with cheddar crumb & greens
Thick cauliflower steaks under a mustard-cheddar crumb with buttered greens and beans.
Mood & mind Pescatarian Lemon sole with brown butter, capers & new potatoes
Pan-finished lemon sole in nutty caper butter; the ten-minute fish that feels like a restaurant.
Bone & muscle strength Vegetarian Squash & ricotta pasta bake with sage
Roast squash and ricotta layered through pasta with sage and a Parmesan top.
Bone & muscle strength Pescatarian Salmon & spring onion rice cakes with slaw
Pan-crisped patties of leftover rice, tinned salmon and sesame with a quick slaw.
Bone & muscle strength Vegetarian Baked feta & tomato orzo (the viral one, upgraded)
The baked-feta pasta with orzo, double tomatoes and a spinach fold-through.
Metabolism support Chicken tikka traybake with cauliflower & naan
Yogurt tikka chicken and cauliflower roasted together, with warm naan and cucumber raita.
Bone & muscle strength Vegetarian Greens & ricotta white lasagne
A tomato-free lasagne: chard, leeks and ricotta between sheets under a light bechamel.
Gut health Vegetarian Parmesan-braised white beans with cavolo & egg
White beans braised with a Parmesan rind and cavolo nero, finished with a jammy egg.
Bone & muscle strength Lighter beef massaman with new potatoes
Slow beef massaman with new potatoes and peanuts; rich, gently spiced, properly deep.
Bone & muscle strength Harissa lamb flatbread night with chopped salad
Spiced lamb mince over warm flatbreads with chopped salad and tahini yogurt; build-your-own.
Bone & muscle strength Vegetarian Greens & Gruyere toastie with quick tomato soup
The grown-up lunch pairing: kale and Gruyere pressed toastie beside a ten-minute tomato soup.
Bone & muscle strength Vegetarian Halloumi fattoush with sumac & pitta crisps
The Levantine bread salad with grilled halloumi, sumac and torn crisp pitta.
Bone & muscle strength Vegetarian Crustless broccoli & cheddar quiche slices
A make-ahead crustless quiche of broccoli, cheddar and spring onion; fridge lunches for days.
Heart health Vegetarian Roast tomato & whipped feta toasts
Blistered vine tomatoes over lemony whipped feta on sourdough with basil.
Bone & muscle strength Vegetarian Gado-gado lunch plate with eggs & peanut sauce
The Indonesian salad logic: blanched vegetables, eggs, cucumber and peanut sauce over rice.
Mood & mind Vegetarian Curried egg & watercress sandwiches
The upgraded egg sandwich: yogurt-curry dressing and a proper pile of watercress on seeded bread.
Bone & muscle strength Vegetarian Squash & feta frittata muffins (lunchbox batch)
Baked frittata muffins with roast squash, feta and spinach; grab-two lunches all week.
Bone & muscle strength Vegetarian Charred corn, halloumi & basil orzo salad
Warm orzo tossed with charred corn, golden halloumi, tomatoes and basil.
Heart health Vegetarian Butter bean shakshuka for slow weekends
The weekend brunch-lunch: eggs baked into spiced tomato and butter beans, feta over.
Gut health Vegetarian Modern ploughman's board for two
The updated pub lunch: cheddar, oatcakes, apple, pickle, boiled eggs and a fennel-apple slaw.
Mood & mind Pescatarian Hot-smoked salmon & new potato salad with dill
Warm new potatoes, flaked hot-smoked salmon, radish and a mustard-dill yogurt dressing.
Bone & muscle strength Vegetarian Green shakshuka with feta & dill
Eggs baked into garlicky greens instead of tomatoes; the weekend green start.
Bone & muscle strength Vegetarian Cottage cheese scrambled eggs on rye
Eggs scrambled with cottage cheese folded through; extra protein, extra silk, same pan.
Bone & muscle strength Vegetarian Turkish eggs (cilbir) with garlic yogurt
Poached eggs over warm garlic yogurt with paprika butter; the breakfast worth sitting down for.
Gut health Vegetarian Garlic thyme mushrooms on ricotta toast
Golden mushrooms with garlic and thyme piled over ricotta on sourdough.
Metabolism support Vegetarian Spinach & cheddar breakfast muffins (batch)
Savoury grab-and-go muffins of oats, eggs, spinach and cheddar; freezer-friendly mornings.
Metabolism support The reformed full English
Grilled bacon, poached eggs, roast tomatoes, mushrooms, beans and sourdough; the fry-up, renovated.
Heart health Vegetarian Weekend red shakshuka with za'atar
The classic: eggs poached in spiced peppers and tomatoes with za'atar and yogurt.
Bone & muscle strength Vegetarian Halloumi, egg & tomato breakfast pittas
Warm pittas stuffed with golden halloumi, fried egg, tomato and chilli-honey.
Mood & mind Pescatarian Christmas morning salmon scramble with chives
The once-a-year breakfast: soft scrambled eggs with smoked salmon and chives on sourdough toast.
Bone & muscle strength Vegan Halloween pumpkin seed & sesame brittle
The lantern's seeds in a thin maple brittle with sesame and a whisper of chilli.
Gut health Vegetarian Oatcakes, aged cheddar & quick apple chutney
The 4pm board: oatcakes, proper cheddar and a ten-minute apple chutney that keeps for weeks.
Cool & calm Vegetarian Frozen yogurt berry clusters
Freezer clusters of thick yogurt, berries and dark chocolate; the ice cream drawer answer.
Bone & muscle strength Vegetarian Whipped ricotta with figs, honey & walnuts
Clouds of whipped ricotta under torn figs, walnuts and thyme honey; the elegant autumn plate.
Cool & calm Vegetarian Strawberry & yogurt swirl lollies
Two-tone freezer lollies of strawberries and honeyed yogurt; the heatwave standing army.
Metabolism support Vegetarian Wholemeal Marmite & cheddar swirls
Flaky wholemeal swirls of Marmite and cheddar; the bake sale answer, B-vitamins smuggled in.
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