A quick, high-protein meal that’s light, fresh and full of goodness. Perfect for busy days, with the option to use ready-cooked salmon. This is one of my go to meals when I want something quick, light and full of goodness. I sometimes use ready cooked salmon to save time, and it still feels like a really nourishing, satisfying meal. Ingredients: 2 eggs 1 cooked salmon fillet (poached or ready-cooked) 2 or 3 spears of asparagus 1 tbsp Philadelphia cream cheese 1 tsp olive oil

Prep time: 5 minutes Cook time: 15 minutes Servings: 2 Ingredients: 1 tbsp olive oil 1 small onion, finely chopped 2 garlic cloves, chopped 200g frozen soffritto mix 1 tin of lentils, drained and rinsed 1 litre vegetable stock 2 large handfuls fresh spinach Squeeze of lemon juice Salt and black pepper to taste Instructions: Heat the olive oil in a large saucepan over medium heat. Add the soffritto mix and cook for 5–6 minutes. Stir in the garlic and cook for another minute. A

A high-protein, high-fibre granola that’s perfect for busy mornings and supports strength, bone health and steady energy. This is a great pre-workout breakfast, especially before cardio. Prep time: 10 minutes Cook time: 25 minutes Servings: 4 Ingredients: 150g rolled oats 2 tbsp pumpkin seeds 2 tbsp sunflower seeds 1 tbsp chia seeds 1 tbsp flaxseeds 30g chopped almonds or walnuts 1 scoop protein powder 1 tsp cinnamon Pinch of salt 2 tbsp coconut oil (melted) or olive oil 2 tb

A quick, cooling green smoothie packed with fibre, healthy fats and protein to steady energy between meals. I often have this after a walk, post intensive exercise or when I need a quick boost. Prep time: 5 minutes Cook time: 0 minutes Servings: 1 Ingredients: 1 handful fresh spinach ½ avocado ½ banana 1 stick of celery 1 scoop unflavoured protein powder 1 tbsp of flaxseeds 200–250ml unsweetened almond milk (or milk of choice) Ice cubes (optional) Squeeze of lemon juice (opt

This spicy, smoky harissa mussel recipe is a quick, high-protein meal that feels special but takes less than 30 minutes. Prep time: 10 minutes Cook time: 15 minutes Servings: 2 Ingredients: 1kg fresh mussels, cleaned and debearded 1 tbsp olive oil 1 small onion, finely chopped 2 garlic cloves, finely chopped 1–2 tbsp harissa paste (depending on heat preference) Tin chopped tomatoes 100ml fish or vegetable stock Juice of ½ lemon Salt and black pepper to taste Instructions: Rin

This simple baked cod is light, high in protein, and despite the butter, relatively low in calories. The garlic butter keeps it satisfying, while asparagus and spinach add fibre and minerals to support bone and heart health. Prep time: 10 minutes Cook time: 15 minutes Servings: 2 Ingredients: 2 cod fillets 1 tbsp butter, melted 1 tbsp olive oil 2 garlic cloves, minced 1/2 tsp of dried dill or small bunch of fresh dill 1/2 tsp of smoked paprika 1 bunch asparagus, trimmed 2 lar