Three Pillars Meal Planning Starter Kit

Before You Cook

The Framework

Every meal in this guide starts with protein. Everything else builds around it.

This isn't a meal plan telling you exactly what to eat every day. It's a toolkit — 50 fast, high-protein recipes you can pull from based on what you have, what you feel like, and how much time you've got. The only rule is that protein anchors every meal.

How to Build a Plate

Always First

Protein

Palm-sized · 30–50g

Chicken, turkey, bison, salmon, eggs, Greek yoghurt, cottage cheese, tofu, legumes. This is the non-negotiable anchor of every meal.

Always Present

Vegetables

Half the plate

Any vegetable you'll actually eat. Volume, fibre, and micronutrients with minimal calorie cost. Fill the plate here after protein is sorted.

As Needed

Carbs & Fats

Fist-sized · Goal dependent

Rice, potato, oats, bread on the carb side. Olive oil, avocado, nuts on the fat side. Adjust based on your calorie target and training volume.

Batch Cooking Basics

The single best thing a busy professional can do for their nutrition is spend 30 minutes on Sunday cooking protein in bulk. A batch of chicken breasts or turkey mince covers 3–4 days of lunches and dinners with no extra effort during the week.

Cook protein in bulk — 1kg of chicken breast takes 25 minutes in the oven and covers 5 meals
Pre-portion into containers — weigh once, eat all week without thinking
Keep a protein default — always have one cooked protein in the fridge. Decision fatigue is what derails nutrition
Frozen vegetables are not a compromise — they're as nutritious as fresh, require zero prep, and can't go off
Sauces and spices change everything — the same chicken breast becomes ten different meals depending on what you put on it

How to Use This Guide

All 50 recipes are 15–30 minutes. Calories and protein are per serving as written. If you need to scale up or down, adjust the protein source proportionally and the macros scale with it. Recipes marked with a gold tag are Spanish-inspired. All are written assuming a standard kitchen — no specialist equipment needed.

12 Recipes

Chicken

Pollo al Ajillo — Garlic Chicken

20 min

Spanish

540

Calories

52g

Protein

7oz chicken thighs · 6 garlic cloves, sliced · 1 tbsp olive oil · 100ml dry white wine · fresh parsley · salt & pepper

Heat oil in a pan over high heat. Season chicken and sear skin-side down 6 min until golden. Flip, add garlic, cook 2 min. Pour in wine, reduce heat, cover and cook 10 min until cooked through. Finish with parsley.

Pechuga con Pimentón — Smoked Paprika Chicken

20 min

Spanish

455

Calories

62g

Protein

7oz chicken breast · 1 tbsp smoked paprika · 1 tsp cumin · 1 tbsp olive oil · 2 garlic cloves · lemon juice · salt

Mix paprika, cumin, garlic, oil, lemon, and salt into a paste. Coat chicken and let sit 5 min. Cook in a hot pan or griddle 6–7 min each side. Rest 3 min before slicing. Serve with roasted peppers.

Lemon Herb Sheet Pan Chicken

25 min

520

Calories

68g

Protein

7oz chicken breast · 1 lemon, zested and juiced · 1 tbsp olive oil · 1 tsp dried oregano · 1 tsp garlic powder · salt & pepper · 200g broccoli florets

Preheat oven to 220°C. Toss chicken and broccoli with oil, lemon zest, juice, oregano, garlic powder, salt, and pepper on a baking sheet. Roast 20–22 min until chicken is cooked through and broccoli is crispy at edges.

Honey Sriracha Chicken Bowl

20 min

570

Calories

66g

Protein

7oz chicken breast, diced · 1 tbsp sriracha · 1 tbsp honey · 1 tbsp soy sauce · 1 tsp sesame oil · 150g cooked rice · cucumber & spring onion to serve

Mix sriracha, honey, soy, and sesame oil. Cook chicken in a hot pan 8–10 min. Add sauce in the last 2 min, tossing to coat. Serve over rice with cucumber and spring onion.

Greek Chicken Wraps

15 min

605

Calories

72g

Protein

6oz cooked chicken breast, sliced · 2 wholewheat wraps · 80g Greek yoghurt · 1 tsp dried oregano · 1 garlic clove, grated · cucumber · tomato · red onion

Mix yoghurt with garlic and oregano as the sauce. Warm wraps briefly. Layer chicken, cucumber, tomato, and onion. Drizzle sauce and wrap tightly. Slice in half and serve.

Teriyaki Chicken Stir-Fry

20 min

630

Calories

69g

Protein

7oz chicken breast, thin strips · 2 tbsp soy sauce · 1 tbsp honey · 1 tsp ginger, grated · 1 garlic clove · 200g mixed stir-fry vegetables · 150g cooked rice

Mix soy, honey, ginger, and garlic. Stir-fry chicken in a hot wok 5–6 min. Add vegetables, cook 3 min. Pour sauce over, toss 1 min. Serve over rice.

Buffalo Chicken Lettuce Cups

15 min

390

Calories

62g

Protein

6oz cooked chicken breast, shredded · 2 tbsp hot sauce · 1 tsp butter · 4 large lettuce leaves · celery sticks · 50g cottage cheese or Greek yoghurt

Warm chicken with hot sauce and butter until coated and heated through. Spoon into lettuce cups. Top with a dollop of cottage cheese and serve with celery sticks on the side.

Pesto Chicken with Roasted Tomatoes

25 min

560

Calories

65g

Protein

7oz chicken breast · 2 tbsp basil pesto · 150g cherry tomatoes · 1 tbsp olive oil · salt & pepper · fresh basil to serve

Preheat oven to 210°C. Place chicken on a baking tray, spread pesto on top. Add tomatoes around, drizzle oil, season. Roast 20 min until chicken is cooked and tomatoes have burst. Serve with fresh basil.

Chicken & Egg Fried Rice

20 min

735

Calories

67g

Protein

5oz cooked chicken breast, diced · 2 eggs · 200g cooked rice (day-old works best) · 2 tbsp soy sauce · 1 tsp sesame oil · frozen peas · spring onion · garlic

Heat a wok until smoking. Scramble eggs lightly, set aside. Fry garlic 30 sec, add rice and stir-fry 3 min until slightly crispy. Add chicken, peas, soy, and sesame oil. Toss in eggs and spring onion.

Chicken Tikka Masala (Quick)

25 min

605

Calories

73g

Protein

7oz chicken breast, cubed · 100g passata · 50g Greek yoghurt · 1 tbsp tikka masala paste · 1 garlic clove · 1 tsp ginger · 150g cooked rice · fresh coriander

Brown chicken in a pan 5 min. Add garlic, ginger, and tikka paste, cook 1 min. Add passata and 50ml water, simmer 10 min. Remove from heat, stir in yoghurt. Serve over rice with coriander.

Chipotle Lime Chicken Salad

15 min

565

Calories

59g

Protein

6oz cooked chicken breast, sliced · 1 tsp chipotle powder · lime juice · mixed leaves · 1 avocado, sliced · cherry tomatoes · red onion · 1 tbsp olive oil

Toss chicken with chipotle powder and lime juice. Build the salad with leaves, tomatoes, avocado, and onion. Top with chicken and drizzle with olive oil and more lime. Season and serve.

Pollo con Romesco — Chicken with Romesco

25 min

Spanish

700

Calories

66g

Protein

7oz chicken breast · 3 tbsp jarred roasted red peppers · 1 tbsp tomato paste · 1 tbsp almonds · 1 garlic clove · 1 tbsp sherry vinegar · 1 tbsp olive oil · smoked paprika · salt

Blend peppers, almonds, garlic, vinegar, paprika, and salt into a rough sauce. Season and pan-fry chicken in oil 7 min each side. Rest, then slice and serve over the romesco with greens alongside.

10 Recipes

Turkey

Turkey Picadillo — Spanish Spiced Mince

20 min

Spanish

550

Calories

51g

Protein

9oz lean turkey mince · 1 onion, diced · 2 garlic cloves · 1 tsp smoked paprika · 1 tsp cumin · 100g passata · green olives · 1 tbsp olive oil · salt & pepper

Fry onion in oil 3 min. Add garlic, paprika, cumin, cook 1 min. Add turkey mince, brown 5 min breaking up. Add passata and olives, simmer 8 min. Serve with rice or in lettuce wraps.

Turkey & Black Bean Tacos

20 min

745

Calories

68g

Protein

9oz lean turkey mince · 1 tsp cumin · 1 tsp chilli powder · 100g black beans, drained · 4 small corn tortillas · Greek yoghurt · shredded cabbage · lime · hot sauce

Cook turkey with spices in a pan until browned. Add beans, heat through. Warm tortillas. Fill with turkey and beans, top with cabbage, a dollop of Greek yoghurt, lime, and hot sauce.

Turkey Meatballs with Marinara

25 min

478

Calories

39g

Protein

10.5oz lean turkey mince · 1 egg · 2 tbsp breadcrumbs · 1 tsp garlic powder · 1 tsp Italian seasoning · 200g passata · 1 tbsp olive oil · fresh basil

Mix mince, egg, breadcrumbs, and seasoning. Roll into 12 balls. Brown in oil 3 min each side. Add passata, cover, and simmer 12 min. Serve over courgetti or wholewheat pasta with basil.

Turkey & Egg Scramble

15 min

585

Calories

49g

Protein

5oz lean turkey mince · 3 eggs · 1 tsp smoked paprika · 1 red pepper, diced · ½ onion, diced · 1 tsp olive oil · salt & pepper · hot sauce

Cook turkey and vegetables in oil until turkey is browned and veg is soft, about 8 min. Beat eggs with paprika, pour over, and scramble together until just set. Season and hit with hot sauce.

Turkey Bolognese

25 min

560

Calories

57g

Protein

9oz lean turkey mince · 1 onion, diced · 2 garlic cloves · 1 carrot, grated · 200g passata · 1 tsp dried basil · 1 tsp dried oregano · 100g wholewheat pasta

Cook pasta. Fry onion and carrot 4 min, add garlic 1 min. Brown turkey 5 min. Add passata and herbs, simmer 12 min. Toss with pasta and serve with a little parmesan if desired.

Turkey Burger with Greek Yoghurt Slaw

20 min

670

Calories

71g

Protein

9oz lean turkey mince · 1 egg · garlic powder · onion powder · salt · 1 wholewheat bun · 80g Greek yoghurt · 100g shredded cabbage · 1 tsp apple cider vinegar · mustard

Form turkey into 2 patties with seasoning. Cook in a hot pan 5–6 min each side. Mix yoghurt, vinegar, and mustard for slaw with cabbage. Assemble burgers and serve.

Turkey Stuffed Peppers

30 min

715

Calories

63g

Protein

9oz lean turkey mince · 2 large bell peppers, halved · 100g cooked rice · 1 tsp cumin · 1 tsp paprika · 100g passata · 30g cheese, grated · spring onion

Preheat oven to 200°C. Brown turkey with spices, mix with rice and passata. Fill pepper halves, top with cheese. Bake 20 min until peppers are tender and cheese is bubbling. Finish with spring onion.

Turkey Chorizo-Style Hash

20 min

Spanish

850

Calories

68g

Protein

9oz lean turkey mince · 1 tbsp smoked paprika · 1 tsp chilli flakes · 1 tsp garlic powder · 200g diced potato (pre-cooked) · 1 red pepper · 1 tbsp olive oil · 2 eggs

Season turkey with paprika, chilli, and garlic. Fry in oil with pepper and potato 8 min until turkey is cooked and potato is crispy. Make 2 wells, crack in eggs, cover and cook to your liking.

Turkey Lettuce Wrap Bowl

15 min

470

Calories

50g

Protein

9oz lean turkey mince · 2 tbsp soy sauce · 1 tbsp oyster sauce · 1 tsp sesame oil · 1 garlic clove · 1 tsp ginger · water chestnuts, diced · butter lettuce leaves · spring onion

Brown turkey with garlic and ginger. Add sauces and water chestnuts, cook 3 min. Spoon into lettuce cups and finish with spring onion and a drizzle of sesame oil.

Turkey Kofta with Yoghurt Dip

20 min

515

Calories

69g

Protein

10.5oz lean turkey mince · 1 tsp cumin · 1 tsp coriander · ½ tsp cinnamon · 1 garlic clove · fresh mint · 100g Greek yoghurt · lemon juice · cucumber, grated

Mix turkey with spices, garlic, and half the mint. Shape into 6 logs around skewers or as patties. Grill or pan-fry 4 min each side. Mix yoghurt, cucumber, lemon, and remaining mint for the dip.

8 Recipes

Bison

About Bison

Bison is leaner than beef with a slightly richer, sweeter flavour. It cooks faster than beef — don't overcook it or it dries out. Medium is the sweet spot. Treat it like a premium beef substitute in any of these recipes.

Bison Smash Burger

15 min

630

Calories

66g

Protein

9oz bison mince · salt & pepper · 1 wholewheat bun · mustard · 1 slice cheddar · pickles · onion · lettuce · tomato

Divide mince into 2 balls, season. Heat a cast iron pan until smoking. Place balls in pan, smash flat with a spatula. Cook 2–3 min without moving. Flip, add cheese, cook 1 min. Stack and serve.

Bison Carne con Pimentón

20 min

Spanish

520

Calories

54g

Protein

9oz bison mince · 1 onion · 2 garlic cloves · 1.5 tsp smoked paprika · 1 tsp cumin · 100g passata · 1 tbsp sherry vinegar · 1 tbsp olive oil · salt · fresh parsley

Fry onion in oil 3 min. Add garlic and spices, 1 min. Brown bison 5 min. Deglaze with sherry vinegar. Add passata, simmer 8 min. Finish with parsley. Serve with crusty bread or rice.

Bison & Sweet Potato Power Bowl

25 min

670

Calories

47g

Protein

7oz bison mince · 1 medium sweet potato, cubed · 1 tsp cumin · 1 tsp garlic powder · mixed greens · avocado · lime · 1 tbsp olive oil

Roast sweet potato with oil and seasoning at 220°C for 20 min. Brown bison in a pan with cumin and garlic 6–8 min. Build bowl with greens, sweet potato, bison, avocado, and lime.

Bison Chilli (Quick)

25 min

645

Calories

73g

Protein

9oz bison mince · 1 tin kidney beans · 200g passata · 1 onion · 2 garlic cloves · 1 tsp chilli powder · 1 tsp cumin · 1 tsp smoked paprika · Greek yoghurt to serve

Brown onion and garlic 3 min. Add bison, brown 5 min. Add spices, passata, beans, and 100ml water. Simmer 15 min. Serve with a dollop of Greek yoghurt in place of sour cream.

Bison Steak with Chimichurri

15 min

465

Calories

43g

Protein

7oz bison steak · salt & pepper · 1 tbsp olive oil · large handful fresh parsley · 2 garlic cloves · 1 tbsp red wine vinegar · ½ tsp chilli flakes · 2 tbsp olive oil

Blend parsley, garlic, vinegar, chilli, and oil for chimichurri. Season steak and cook in a hot pan 3–4 min each side for medium. Rest 5 min. Slice and serve with chimichurri over the top.

Bison Meatball Lettuce Wraps

20 min

450

Calories

60g

Protein

9oz bison mince · 1 egg · garlic powder · onion powder · salt · 1 tbsp soy sauce · 1 tbsp hoisin sauce · butter lettuce · grated carrot · spring onion

Mix mince with egg and seasoning. Roll 12 small balls. Pan-fry in a little oil 8–10 min turning. Toss in soy and hoisin. Serve in lettuce cups with carrot and spring onion.

Bison & Egg Breakfast Hash

20 min

770

Calories

61g

Protein

7oz bison mince · 200g diced potato (pre-cooked) · 2 eggs · ½ onion · 1 red pepper · 1 tsp smoked paprika · 1 tbsp olive oil · salt & pepper

Fry onion and pepper in oil 3 min. Add potato, fry until crispy 5 min. Add bison and paprika, brown 5 min. Make 2 wells, add eggs, cover and cook to preference.

Bison Taco Bowl

20 min

830

Calories

71g

Protein

9oz bison mince · 1 tsp cumin · 1 tsp chilli powder · ½ tsp garlic powder · 150g cooked rice · 100g black beans · pico de gallo · avocado · Greek yoghurt · lime

Season and brown bison in a pan 8 min. Build bowls with rice, beans, and bison. Top with pico de gallo, avocado, a spoon of Greek yoghurt, and lime juice.

10 Recipes

Salmon

Salmón al Ajillo — Garlic & Olive Oil Salmon

15 min

Spanish

665

Calories

40g

Protein

7oz salmon fillet · 4 garlic cloves, sliced · 2 tbsp olive oil · ½ tsp chilli flakes · juice of ½ lemon · fresh parsley · salt

Heat oil with garlic and chilli in a pan over medium heat until fragrant, 2 min. Push aside, season salmon, and sear skin-side down 4 min. Flip, cook 3 min. Squeeze lemon over and finish with parsley.

Teriyaki Salmon Rice Bowl

20 min

765

Calories

45g

Protein

7oz salmon fillet · 2 tbsp soy sauce · 1 tbsp honey · 1 tsp sesame oil · 1 tsp ginger, grated · 150g cooked rice · cucumber · avocado · sesame seeds · spring onion

Mix soy, honey, sesame oil, and ginger. Pan-fry salmon 4 min skin-side down, flip, add sauce and cook 3 min basting. Build bowls with rice, cucumber, avocado. Top with salmon, drizzle pan sauce, seeds, and spring onion.

Lemon Dill Salmon with Asparagus

20 min

570

Calories

43g

Protein

7oz salmon fillet · 1 lemon · fresh dill · 1 tbsp olive oil · 150g asparagus spears · salt & pepper · 1 garlic clove

Preheat oven to 200°C. Place salmon and asparagus on a baking tray. Drizzle with oil, season, add sliced lemon and garlic. Roast 15 min until salmon flakes easily. Finish with fresh dill.

Salmon Niçoise Salad

20 min

790

Calories

58g

Protein

7oz salmon fillet · 2 eggs · 100g green beans · cherry tomatoes · olives · 1 tbsp olive oil · 1 tsp Dijon mustard · 1 tsp red wine vinegar · mixed leaves

Boil eggs 7 min. Blanch beans 3 min. Pan-fry salmon 4 min each side. Whisk oil, mustard, and vinegar for dressing. Assemble salad and top with flaked salmon and halved eggs.

Smoked Salmon & Egg Scramble

10 min

565

Calories

46g

Protein

3.5oz smoked salmon · 3 eggs · 1 tbsp Greek yoghurt · fresh dill · capers · 1 slice sourdough · ½ avocado · lemon juice · salt & pepper

Whisk eggs with yoghurt. Scramble gently over low heat until just set. Remove from heat, fold in smoked salmon. Serve on sourdough with avocado, capers, dill, and lemon.

Miso Glazed Salmon

20 min

465

Calories

44g

Protein

7oz salmon fillet · 1 tbsp white miso paste · 1 tbsp mirin · 1 tsp honey · 1 tsp soy sauce · sesame seeds · spring onion · steamed pak choi

Mix miso, mirin, honey, and soy into a glaze. Coat salmon and marinade 5 min. Place on baking tray, broil/grill 8–10 min until glaze caramelises. Serve with steamed pak choi, seeds, and spring onion.

Salmon Tacos with Mango Slaw

20 min

730

Calories

52g

Protein

7oz salmon fillet · 4 small corn tortillas · ½ mango, diced · ¼ red cabbage, shredded · lime juice · fresh coriander · 1 tsp cumin · 1 tsp chilli powder · Greek yoghurt

Season salmon with cumin and chilli. Pan-fry 4 min each side, flake. Mix mango, cabbage, lime, and coriander for slaw. Warm tortillas. Fill with salmon, slaw, and yoghurt. Squeeze more lime.

Salmón con Salsa Verde — Salmon with Salsa Verde

15 min

Spanish

665

Calories

40g

Protein

7oz salmon fillet · large handful flat-leaf parsley · 1 tbsp capers · 1 anchovy fillet · 1 garlic clove · 1 tbsp olive oil · juice of ½ lemon · 1 tsp Dijon mustard · salt

Blend parsley, capers, anchovy, garlic, oil, lemon, and mustard into a vibrant green sauce. Pan-fry salmon 4 min each side. Plate and spoon the salsa verde generously over the top.

Salmon & Quinoa Power Bowl

20 min

875

Calories

60g

Protein

7oz salmon fillet · 150g cooked quinoa · 100g edamame · cucumber · cherry tomatoes · avocado · 1 tbsp soy sauce · 1 tsp sesame oil · lemon juice · spring onion

Pan-fry salmon 4 min each side and flake. Build bowls with quinoa, edamame, cucumber, tomatoes, and avocado. Top with salmon, drizzle soy and sesame oil, and finish with lemon and spring onion.

Honey Mustard Baked Salmon

20 min

460

Calories

43g

Protein

7oz salmon fillet · 1 tbsp Dijon mustard · 1 tbsp honey · 1 tsp apple cider vinegar · 1 garlic clove, grated · salt & pepper · green beans or broccoli to serve

Mix mustard, honey, vinegar, and garlic. Spread over salmon. Bake at 200°C for 15 min until glaze is set and salmon flakes. Serve with simply steamed green vegetables.

10 Recipes

Vegan

Protein Note for Vegan Meals

Plant proteins are typically lower in leucine and overall bioavailability than animal proteins. Combine sources where possible (legumes + grains, tofu + edamame) and aim toward the higher end of your protein target on vegan days. A protein supplement can fill the gap when needed.

Crispy Tofu Stir-Fry

25 min

605

Calories

31g

Protein

10.5oz firm tofu, pressed and cubed · 2 tbsp soy sauce · 1 tbsp cornstarch · 1 tbsp sesame oil · mixed stir-fry vegetables · 2 garlic cloves · 1 tsp ginger · 150g cooked rice · spring onion

Toss tofu in cornstarch and 1 tbsp soy. Fry in sesame oil until golden and crispy on all sides, 10 min. Remove. Stir-fry garlic, ginger, and veg 4 min. Add tofu back with remaining soy. Serve over rice.

Garbanzos con Espinacas — Chickpeas & Spinach

20 min

Spanish

535

Calories

25g

Protein

1 tin chickpeas, drained · 200g fresh spinach · 1 onion · 3 garlic cloves · 1 tsp smoked paprika · ½ tsp cumin · 100g passata · 1 tbsp olive oil · salt · crusty bread to serve

Fry onion in oil 4 min. Add garlic, paprika, and cumin, cook 1 min. Add chickpeas and passata, simmer 8 min. Stir in spinach until wilted. Season and serve with bread to mop up the sauce.

Black Bean & Sweet Potato Burrito Bowl

25 min

438

Calories

15g

Protein

1 tin black beans, drained · 1 medium sweet potato, cubed · 150g cooked rice · 1 tsp cumin · 1 tsp chilli powder · avocado · pico de gallo · lime · coriander · 1 tbsp olive oil

Roast sweet potato with oil and spices at 220°C for 20 min. Warm beans in a pan with a pinch of cumin. Build bowls: rice, beans, sweet potato, avocado, and pico de gallo. Squeeze lime and top with coriander.

Lentil Dahl (Quick)

25 min

451

Calories

26g

Protein

200g red lentils · 1 tin coconut milk · 1 onion · 3 garlic cloves · 1 tsp turmeric · 1 tsp cumin · 1 tsp garam masala · 1 tsp ginger · 200ml vegetable stock · fresh coriander · lemon

Fry onion 4 min. Add garlic, ginger, and spices, cook 1 min. Add lentils, coconut milk, and stock. Bring to boil, simmer 15 min until lentils are soft and creamy. Finish with lemon and coriander.

Edamame & Quinoa Protein Bowl

15 min

520

Calories

26g

Protein

150g cooked quinoa · 150g edamame (shelled) · 1 avocado · cucumber · shredded red cabbage · 2 tbsp soy sauce · 1 tsp sesame oil · 1 tsp rice vinegar · sesame seeds · spring onion

Build bowl with quinoa as the base. Top with edamame, avocado, cucumber, and cabbage. Whisk soy, sesame oil, and rice vinegar for the dressing. Pour over and finish with seeds and spring onion.

Lentejas Estofadas — Spanish Stewed Lentils

25 min

Spanish

390

Calories

20g

Protein

200g green lentils, pre-cooked or tinned · 1 onion · 2 garlic cloves · 1 carrot · 1 tsp smoked paprika · 1 tsp cumin · 200g passata · 1 tbsp olive oil · bay leaf · vegetable stock · salt

Fry onion and carrot in oil 4 min. Add garlic, paprika, and cumin, 1 min. Add lentils, passata, stock, and bay leaf. Simmer 15 min until thick and fragrant. Remove bay, adjust seasoning. Serve with bread or rice.

Tempeh & Vegetable Stir-Fry

20 min

750

Calories

43g

Protein

7oz tempeh, cubed · 2 tbsp soy sauce · 1 tbsp maple syrup · 1 tbsp rice vinegar · 1 tsp sesame oil · 2 garlic cloves · broccoli · snap peas · carrots · 150g cooked rice

Mix soy, maple, vinegar, and sesame oil. Fry tempeh in a little oil until golden, 6 min. Add garlic and vegetables, stir-fry 4 min. Add sauce, toss and cook 2 min. Serve over rice.

White Bean & Kale Soup

20 min

422

Calories

25g

Protein

2 tins white beans, drained · 150g kale, torn · 1 onion · 3 garlic cloves · 1 litre vegetable stock · 1 tbsp olive oil · 1 tsp Italian seasoning · lemon juice · salt & pepper

Fry onion in oil 4 min. Add garlic and Italian seasoning, 1 min. Add beans and stock, bring to a simmer 10 min. Stir in kale, cook 3 min until wilted. Finish with lemon juice and season well.

Tofu Scramble with Vegetables

15 min

440

Calories

35g

Protein

10.5oz firm tofu, crumbled · ½ tsp turmeric · 1 tsp garlic powder · 2 tbsp nutritional yeast · 1 tbsp soy sauce · red pepper · spinach · onion · 1 tbsp olive oil · salt & pepper

Fry onion and pepper in oil 4 min. Add crumbled tofu, turmeric, garlic powder, and nutritional yeast. Cook 5 min, stirring. Add soy sauce and spinach, cook 2 min until wilted. Season and serve.

Chickpea Tikka Masala

25 min

429

Calories

15g

Protein

2 tins chickpeas, drained · 200g passata · 100ml coconut milk · 2 tbsp tikka masala paste · 1 onion · 2 garlic cloves · 1 tsp ginger · 1 tbsp olive oil · fresh coriander · 150g cooked rice

Fry onion in oil 4 min. Add garlic, ginger, and tikka paste, cook 2 min. Add chickpeas, passata, and coconut milk. Simmer 15 min until sauce thickens. Serve over rice with coriander.