This super-easy dish makes a tasty weekend brunch and is a great source of fiber, leaving you feeling full and satisfied.

Method:

1. Heat the olive oil in a skillet over medium heat, and sauté the onions, stirring regularly.
2. Add the garlic, cumin, and bell peppers and cook for another 10 minutes.
3. Pour in the diced tomatoes, ¾ cup water and seasoning, then let thicken over low heat for a further 10 minutes.
4. Using the back of your spoon, make 4 little pockets in your tomato mixture and crack an egg into each one. Cover your pan with a lid or foil and cook until your eggs are cooked to your liking.
5. Serve with a sprinkle of parsley and a dollop of yogurt.

Tip: Short on bell peppers but have mushrooms or eggplant to use up? Use them instead!

This dish is packed with healthy fats and protein from the salmon, making it a satisfying meal.

Method:

1. In a bowl, whisk together honey, soy sauce, and lemon juice.
2. In a large non-stick skillet over medium-high heat, heat 2 tablespoons of oil.
3. When oil is hot, add the salmon, skin-side up, and season with salt and pepper. Cook the salmon until deeply golden, about 6 minutes, then flip and add the remaining tablespoon of oil.
4. Add garlic to the pan and cook until fragrant, about 1 minute.
5. Add the honey mixture and sliced lemons and cook until the sauce is reduced by about a third.
6. Baste salmon with the sauce and garnish with sliced lemon.

Try this lean, protein-packed meal that will leave you feeling super satisfied.

Method:

1. Fry the steak in a frying pan with a spray a low-calorie cooking spray to stop it sticking. Fry until sealed, then add in the sliced scallions and spice mix and fry until the scallions are softened.
2. Add the drained beans followed by the rice and stir fry for 3-4 minutes until the rice is fully separated and heated through. Ensure the meat is fully cooked before taking off the heat.
3. Microwave the tortilla wraps for 30 seconds.
4. Build your burrito by adding the beef and scallion to your warm tortilla along with the shredded lettuce and cheese. Wrap tightly and enjoy!

Tips:

Swap steak for peppers, mushrooms and sweetcorn to make this vegetarian.

Similar to a gyro, this recipe is lip-smackingly good without the hefty calorie count

Method:

1. Preheat the oven to 400°F
2. Marinade the chicken by placing the Lebanese 7 spice, smoked paprika, crushed garlic, lemon juice and yogurt in a bowl. Bash the chicken breasts with a rolling pin to flatten them out and cut them to make them the same size as the chicken thighs. Add the boneless chicken thighs and breasts to the marinade and stir. Cover and place in the fridge for at least 30 minutes.
3. Spray a loaf tin with the low-calorie oil spray, then stand the tin up on its end. Layer the chicken pieces on top of each other to make a kabob. Pack the pieces in as tight as you can, and if you have a gap at the end of the tin, stuff the end with an aluminum foil ball.
4. Place in the oven and cook for 1 hour, until the chicken is browned on top and cooked through. Leave the chicken to stand in the tin for 10 minutes to allow all the juices to absorb back into the meat.
5. While the chicken is standing, simply warm the flatbread and add the salad and sauces before taking the chicken out of the tin, slicing into chunks and topping the flatbread.

Tips:

If you can’t eat gluten, swap the flatbreads for gluten-free ones to make this recipe gluten-free.

These muffins are great for making in advance and grabbing on your way out the door to work or training

Method:

1. Preheat the oven to 350°F
2. Sieve the flours into a large mixing bowl.
3. Add the oats, brown sugar, baking powder and cinnamon and stir to combine.
4. Separate the eggs into whites and yolks. Lightly whisk the yolks with a fork and set aside.
5. Create a well in the centre of the dry ingredients and add the mashed bananas, egg yolks, milk, and sunflower oil.
6. Mix gently with a wooden spoon until a wet batter forms, taking care not to over mix.
7. Mix in the blueberries.
8. In a separate bowl whisk the egg whites until soft peaks form.
9. Gently fold the egg whites into the muffin batter until everything is mixed through evenly.
10. Divide the muffin mixture between 12 individual muffin cases and bake for 25 minutes until well risen and golden brown on top.

Tips:

You can freeze the muffins in a sealed plastic bag. When you want to eat them, thaw for 1 hour at room temperature and then warm them in a preheated oven for 10 minutes.

Tuck into this indulgent snack after a workout for a protein boost

Method:

1. Spray a large mug with cooking spray. You definitely want to use a big mug when making this to avoid overflow when cooking.
2. Add the mashed banana, protein powder, peanut butter, milk, chocolate chips, and baking powder to the mug.
3. Stir until everything is fully combined and has a batter-like consistency.
4. Microwave for 60-75 seconds, and then leave to cool for 30 seconds. It should be mostly dry the touch and have a cake-like texture.

Tips:

For different flavors, try out different varieties of protein powder, switch the dark chocolate chips for white chocolate chips, or add in fruit like blueberries or raspberries.

For a hassle-free breakfast, you can’t beat overnight oats. Make them the night before and start your day with no effort.

Method:

1. The night before you want this for breakfast, mix the oats, honey, yogurt and milk together in a glass or a jar. Leave it in the refrigerator overnight.
2. In the morning, add in the peanut butter and mango (or any fruit you like – mashed strawberries is a classic to make PB&J-style oats). If it’s too thick, loosen with a bit more milk.

Tips:

Adding half a tablespoon of chia seeds (when you mix it the night before) will make this thicker and more pudding-like and will boost the fiber content too.

Wings don’t have to be unhealthy. Give these sticky, glazed chicken wings a go: they’re high in protein, low in sugar, and only 388 calories per serving.

Method:

1. Pre-heat the oven to 350°F/180°C/Gas 4.
2. Line a large baking tray with parchment paper. Add the raw chicken wings to a bowl along with the oil and some salt and pepper to season. Toss until the wings are fully coated.
3. Place the tray of wings in the oven to bake for around 25-30 minutes.
4. While the wings are cooking, make the sauce. Add the hoisin sauce, soy sauce, lime juice, ginger, and Chinese five spice to a bowl and stir to mix well.
5. Once the wings are cooked, put them in a bowl and toss with the sauce to coat. Garnish with sesame seeds and scallion and serve.

Tips:

Serve as a snack or turn it into a meal by adding sticky rice and broccoli.