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I absolutely love this dish. It might sound like a bit of a faff with three different elements, but honestly, it's incredibly simple to make. Many of the same ingredients are used across the salmon, avocado and cucumber salad, and everything is quick and easy to put together. I particularly love the contrast of sweet and sticky salmon, creamy avocado and sharp, refreshing cucumber. The salmon is coated in a simple honey, soy and sesame glaze before being cooked until sticky and golden, while the Thai-inspired cucumber salad is crunchy, tangy and has just a little chilli heat. The salmon works equally well baked in the oven, cooked in a frying pan or in the air fryer, so simply use whichever method suits you. Recipe Overview Prep time: 5 minutes Cook time: 12–15 minutes Serves: 2 Ingredients For the Honey & Sesame Salmon 2 salmon fillets, around 120–150g each 1 tbsp reduced-salt light soy sauce 1 tbsp runny honey 1 tsp sesame oil 1 tsp rice vinegar 1 tsp freshly grated ginger 1 tsp mixed sesame seeds For the Crushed Avocado 1 large ripe avocado Juice of ½ lime Pinch of chilli flakes, optional For the Thai Cucumber Salad 1/4 large cucumber 1 tsp rice vinegar Juice of ½ lime 1 tsp honey 1 tsp sesame oil chilli flakes to taste 1 tsp mixed sesame seeds Method Preheat the oven to 200°C, 180°C fan and line a small baking tray. Mix the soy sauce, honey, sesame oil, rice vinegar and ginger. Place the salmon on the tray and spoon the glaze over each fillet. Sprinkle with sesame seeds. Bake for approximatley 12 minutes, depending on the thickness of the salmon, until cooked to your liking and the glaze is sticky and lightly caramelised. While the salmon cooks, slice the cucumber thinly. Mix the rice vinegar, lime juice, honey, sesame oil and chilli flakes, then toss with the cucumber, spring onions, and sesame seeds. Scoop the avocado into a bowl, add the lime juice and black pepper, then roughly crush with a fork. I wouldn't make it completely smooth; a little texture works beautifully here. Spoon the crushed avocado onto each plate, add the cucumber salad and top with the glazed salmon. Spoon over any glaze left on the baking tray. Nutrition, per serving Calories: 500 kcal Protein: 32g Carbohydrates: 18g Fat: 34g Fibre: 7g The exact figures will vary depending on the size of the salmon fillets and avocado. Why This Works, the 60Fit Approach Salmon provides high-quality protein and omega-3 fats, while avocado adds fibre and unsaturated fats. Cucumber, lime, ginger and chilli brings plenty of flavour and freshness without needing a heavy sauce. It's also a good example of a meal that doesn't necessarily need rice or noodles to feel complete. The avocado makes it satisfying, while the cucumber salad keeps everything light and fresh. Nutrient Boosting Benefits Salmon is an excellent source of protein, omega-3 fatty acids, vitamin B12, selenium and vitamin D. Avocado provides fibre, potassium, folate and predominantly unsaturated fats. Cucumber has a high water content and gives the dish its fresh crunch, while contributing small amounts of vitamin K and other nutrients. Sesame seeds add healthy fats, plant protein and minerals including calcium and magnesium. Ginger adds plenty of flavour along with a range of naturally occurring plant compounds. 60Fit Tip Make the cucumber salad first if you have time and leave it for 15–20 minutes while you prepare everything else. The cucumber softens very slightly and absorbs the sweet, sour and spicy dressing, but still keeps its lovely crunch.

Weekend lunches are one of my favourite meals to cook. There's something lovely about taking a little more time over lunch, especially when friends or family are coming round. This open steak sandwich is one I come back to time and again because it looks impressive, tastes fantastic and is far easier to make than you might think. Whipped goat's cheese sounds wonderfully cheffy, but it's ridiculously easy to whip up (sorry, I couldn't resist!). A quick blitz with a little Greek yogurt creates a light, creamy spread that pairs beautifully with juicy steak, crispy bacon and earthy mushrooms. If you have time, let the goat's cheese and steak come to room temperature before making it. The goat cheese blends much more easily and becomes beautifully smooth and encourages the steak to a crispier sear. Delicious served with my easy homemade chilli jam, but your favourite shop-bought version works just as well if you're short on time. Recipe Overview Prep time: 15 minutes Cook time: 15 minutes Serves: 2 Ingredients For the sandwiches 2 thin sirloin steaks 1 tbsp cold-pressed rapeseed oil 2 sprigs fresh rosemary 200g chestnut mushrooms, sliced 1 small red onion, thinly sliced 4 rashers streaky bacon 2 slices sourdough bread A handful of fresh watercress Freshly ground black pepper For the whipped goat's cheese 100g soft goat's cheese 2 tbsp Greek yogurt ½ small garlic clove, finely grated Zest of ½ lemon 1 tsp lemon juice Freshly ground black pepper To serve Homemade 60Fit Chilli Jam or your favourite shop-bought chilli jam Method Remove the goat's cheese and steak from the fridge about ½ hour before cooking, if possible. Blend the goat's cheese, Greek yogurt, garlic, lemon zest, lemon juice and a good grind of black pepper until smooth and creamy. Set aside. Heat a frying pan over a medium-high heat and cook the bacon until crisp. Remove and keep warm. In the same pan, add the sliced red onion and mushrooms with the rosemary. Cook for 8–10 minutes until softened and lightly caramelised. Meanwhile, brush the steaks with the rapeseed oil and season generously with black pepper. Cook to your preferred doneness, then rest for 5 minutes before slicing. Toast the sourdough. Spread a generous layer of whipped goat's cheese over each slice of toast. Top with the watercress, sliced steak, crispy bacon, mushrooms and onions. Finish with a spoonful of chilli jam and serve immediately. Nutrition (Approximate, per serving) Calories: 620 kcal Protein: 42g Carbohydrates: 28g Fat: 37g Fibre: 5g Why This Works (60Fit Approach) This sandwich proves that comfort food can still be nourishing. Lean steak provides high-quality protein to support muscle health, while goat's cheese and Greek yogurt create a creamy topping without relying on heavy cream. The mushrooms, onions and watercress add extra vegetables, fibre and flavour, making this a balanced meal that's satisfying enough for lunch or a relaxed weekend supper. Nutrient Boosting Benefits Steak A rich source of high-quality protein, iron, zinc and vitamin B12, all important for maintaining muscle mass and energy levels as we age. Watercress One of the most nutrient-dense salad leaves, packed with vitamins A, C and K along with antioxidants that support overall health. Mushrooms Provide fibre, B vitamins and minerals including selenium, adding savoury flavour and nutritional value. Goat's Cheese & Greek Yogurt Provide calcium and protein while creating a lighter, creamy topping with a delicious tang. 60Fit Tip The whipped goat's cheese can be made several hours in advance and kept in the fridge. Bring it back to room temperature for about 20 minutes before serving so it's beautifully soft and easy to spread.

This has to be one of the simplest and healthiest fish salads you can make. Panzanella is a traditional Italian chopped salad that dates back to the 16th century, when farmers cleverly transformed stale bread into something delicious rather than letting it go to waste. Once the bread soaks up the juices from ripe tomatoes and a simple vinaigrette, it becomes packed with flavour while still retaining a little bite. One of the things I dislike most is wasting good food, so this recipe is the perfect excuse to use up sourdough that's a day or two past its best. Torn into rustic chunks and pan-fried in olive oil until crisp and golden, it becomes the heart of this Mediterranean-inspired salad. Juicy tomatoes, fresh basil, olives and onions are left to marinate while the bread and sea bass cook. The result is a wonderfully fresh, colourful dish where the crisp-skinned sea bass perfectly complements the tangy tomatoes and herb-infused dressing. It's light, satisfying, packed with protein and one of my favourite summer meals. It just goes to show that the simplest ingredients often make the most delicious meals!! Recipe Overview Prep time: 15 minutes Cook time: 15 minutes Serves: 2 Ingredients For the Panzanella 120g sourdough bread, torn into bite-sized pieces (slightly stale works perfectly) 2 tbsp extra virgin olive oil 250g mixed cherry tomatoes, halved 1/2 red onon or 2 spring onions, finely sliced 60g Kalamata or mixed olives, halved 1 garlic clove, grated Small handful fresh basil leaves Juice of ½ lemon Dressing 1 tbsp red wine vinegar 2 tbsp extra virgin olive oil 1 tsp honey or maple syrup Salt and freshly ground black pepper For the Fish 2 sea bass fillets 1 tsp olive oil Salt and black pepper Lemon wedges, to serve Method Heat 2 tablespoons of olive oil in a frying pan over a medium heat. Add the torn sourdough and cook for 5–6 minutes, turning regularly until crisp and golden all over. Leave to cool slightly. Meanwhile, combine the tomatoes, onions, olives, garlic and basil in a large bowl. Whisk together the red wine vinegar, olive oil, honey (or maple syrup), lemon juice, salt and pepper. Pour over the tomatoes and leave to marinate while you cook the fish. Pat the sea bass dry and season with salt and pepper. Heat a frying pan over a medium-high heat, add the olive oil and cook the sea bass skin-side down first for 3–4 minutes until the skin is crisp. Turn over and cook for a further minute. Gently fold the crispy sourdough into the marinated tomato mixture just before serving so the bread absorbs some of the dressing while still retaining a little crunch. Divide between two plates and top with the pan-fried sea bass. Finish with a few extra basil leaves and a squeeze of fresh lemon. Nutrition (per serving – approx.) Protein: 35g Calories: 540 kcal Healthy fats: Moderate Carbohydrates: Moderate Fibre: 5–6g (Values are approximate.) Why This Works (60Fit Approach) This recipe celebrates simple, fresh ingredients that work beautifully together. You're getting: High-quality protein and omega-3 fats from sea bass. Lycopene and vitamin C from tomatoes. Heart-healthy monounsaturated fats from olive oil and olives. Fibre from sourdough and vegetables. Fresh herbs that add flavour without relying on heavy sauces. Using slightly stale sourdough also reduces food waste and creates wonderfully crisp croutons that soak up the dressing without becoming soggy. 60Fit Tip Day-old sourdough is perfect for this recipe because it's slightly drier and crisps up beautifully in the pan. I often make the croutons a day in advance and keep them in an airtight container, ready to add to salads whenever I need them.

Let's Talk About... Starting Something New at 60. It might seem a little daunting; however, for me it has felt like exactly the right time. Up until I reached 50, I was fairly fit. I’d run a number of marathons, I didn’t really have to think too much about my weight, and generally felt comfortable in my own skin. And then… BOOM...... menopause hit me like a runaway hormonal steam train. Almost overnight, everything changed. Each week I would step on the scales and somehow another 2 or 3 lbs had appeared (where from, I still don’t know!). Everything ached, my energy disappeared, my body no longer felt like mine and my get up and go just strolled right away! What little energy I did have went straight into work and my career. My confidence dipped, I lost my motivation, and more often than not I would find myself sitting at home with a glass of wine in front of the box, rather than getting out and moving. Something had to change. When I turned 60 last year, I knew it was time for a reset not just physically, but mentally too. I wanted to refocus on my health, find the right kind of exercise for me, spend more time outdoors, and create a better balance in my life. I started reading and learning more about what our bodies actually need as we get older, especially as women. I discovered the importance of gut health (thank you Tim Spector), reducing ultra-processed foods (Chris van Tulleken definitely opened my eyes!), and the real value of strength training (inspired by Stacy Sims). Book reviews and more on that to come .... watch this space! What I’ve learned is that staying fit isn’t about extremes or endlessly pounding the pavements, although if that’s your thing go for it ( I certainly enjoyed it in the day!), just don't do it in isolation (remember strength is key)! It’s not about keeping up with anyone else either. It’s about finding what works for you, staying consistent, and actually enjoying it. For me, that now looks like a mix of walking, running, strength training, and spending as much time outdoors as I can, often with my little dog Loki by my side. It also means cooking simple, unprocessed recipes that helps me feel strong, energised and well. And yes … I do still enjoy the occasional bite of “naughtiness” because life is about balance, after all! More than anything, I’ve come to realise just how important it is to look after our bodies as we get older. Strength, mobility and good nutrition aren’t just “nice to have” they’re essential if we want to stay independent and keep doing the things we love. That’s really why I started 60Fit. I wanted to create a space to share what works for me, honestly and simply. Not perfect routines or strict plans, but real life. The walks, the workouts, the meals, the books I read, and everything in between. Most importantly, I want to show that being in your 40s, 50s, 60s and beyond isn’t a barrier to being active, strong and full of life. If anything, it’s the perfect reason to take even better care of yourself. If you’re on a similar journey whether you’re just starting out or just looking for a bit of inspiration! I hope this space encourages you to keep moving, keep nourishing yourself, and keep enjoying life. I would genuinely love to hear your thoughts or answer any questions you may have - just leave a comment below or hit the contact button. You can also find me on Instagram at Tanya60Fit https://www.instagram.com/tanya60fit/. Here’s to staying strong, eating well, and living and loving life!!! Tanya x

With this continuing heatwave and temperatures reaching 32°C in my little flat even with every fan running at full blast, there was absolutely no way I was turning on the oven or standing over a hob! Instead, I threw together this lazy no-cook salmon noodle salad using a few ready-prepared ingredients I had in the fridge. I wasn't entirely sure how it would turn out, but I was pleasantly surprised. It's light, fresh, full of flavour and just spicy enough without being overpowering (or making me sweat!!). Best of all, it requires no cooking whatsoever. Perfect for those days when it's simply too hot to think about cooking. The combination of salmon, avocado, rice noodles and crunchy vegetables provides a balance of protein, healthy fats and carbohydrates, while the chilli-lime dressing brings everything together beautifully. This is definitely being added to my favourites list. Recipe Overview Prep time: 10 minutes Cook time: 0 minutes Servings: 2 Ingredients For the Salad 2 cooked salmon fillets (approx. 240g total) 1 pack cooked rice noodles (approx. 250g) ½ cucumber, diced 150g cherry tomatoes, halved 1 ripe avocado, diced 3 spring onions, sliced For the Dressing 2 tsp crispy chilli oil (or more to taste) 1 tbsp sesame oil 1 tbsp reduced-salt soy sauce 1 tbsp rice vinegar 1 tsp honey Juice of 1 lime 1/2 tsp chopped ginger Method Place the rice noodles into a large serving bowl. Add the cucumber, cherry tomatoes, avocado and spring onions. Flake the cooked salmon into large pieces and add to the bowl. In a small jar or bowl, whisk together the chilli oil, sesame oil, ginger, soy sauce, rice vinegar, honey and lime juice. Pour the dressing over the salad and gently toss everything together. Serve immediately or chill for 30 minutes before serving. Nutrition (per serving – approx) Protein: 30g Calories: 450 kcal Carbohydrates: Moderate Healthy fats: Moderate to High Fibre: Moderate (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This simple summer meal delivers plenty of nutrition without requiring any cooking. You're getting: High-quality protein from salmon Heart-healthy omega-3 fats Fibre from vegetables and avocado Carbohydrates from rice noodles for energy Vitamins and antioxidants from colourful vegetables Salmon is one of the richest sources of omega-3 fatty acids, which support heart, brain and joint health. Combined with fresh vegetables and healthy fats from avocado, this makes a satisfying meal that's light enough for hot weather. 60Fit Tip This salad is perfect for hot-weather meal prep. Prepare the salad and dressing separately and combine just before eating. If you like a little more heat, add extra chilli oil or a finely sliced fresh chilli.

With the football World Cup underway and temperatures hitting the mid-30's, I've gone all-American with this ranch-drenched warm chicken and bacon salad. Ranch dressing has long been one of my favourites. It's creamy, tangy, fresh and incredibly versatile. Traditionally made with mayonnaise and buttermilk, I swap the buttermilk for kefir. If you've read some of my other recipes, you'll know I am a big fan of kefir. By using kefir, you still get the classic tang that makes ranch dressing so delicious, but you also gain the added benefit of beneficial bacteria and yeasts. These probiotics help support gut microbiome diversity, which plays an important role in immune function and overall health. The fermentation process also breaks down much of the lactose, making kefir easier to digest than regular milk for many people. Loaded with chicken, crispy bacon, avocado and plenty of colourful vegetables, this is a satisfying salad that doesn't feel like a compromise. Recipe Overview Prep time: 15 minutes Cook time: 15 minutes Servings: 2 Ingredients For the Ranch Dressing 3 tbsp mayonnaise 3 tbsp kefir (or buttermilk) 1 tsp dried dill (or 1 tbsp fresh dill, finely chopped) ½ tsp garlic powder Juice of ½ lemon Salt and freshly ground black pepper For the Salad 2 large chicken breasts, diced 4 rashers bacon, grilled or air-fried until crispy 1 tsp cold-pressed rapeseed oil 2 large handfuls baby iceberg lettuce, shredded 2 handfuls spinach 150g cherry tomatoes, halved 6 radishes, sliced ½ cucumber, sliced 2 spring onions, sliced 1 ripe avocado, sliced Method Start by making the ranch dressing. Whisk together the mayonnaise, kefir, dill, garlic powder and lemon juice. Season to taste with salt and pepper and set aside. Heat the oil in a frying pan over medium-high heat. Add the diced chicken and cook for 8–10 minutes until golden and cooked through. About 30 seconds before the chicken is ready, add the spinach and allow it to wilt slightly. Meanwhile, grill or air-fry the bacon until crisp, then chop into bite-sized pieces. Arrange the lettuce, tomatoes, radishes, cucumber, spring onions and avocado between two large bowls or plates. Top with the warm chicken and spinach mixture. Scatter over the crispy bacon. Drizzle generously with the ranch dressing and serve immediately. Nutrition (per serving – approx) Protein: 40g Calories: 550 kcal Carbohydrates: Low Healthy fats: Moderate to High Fibre: Moderate (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This is far more than just a salad. You're getting: High-quality protein from chicken and bacon to support muscle maintenance and recovery Healthy fats from avocado and mayonnaise for satiety and hormone health Fibre and micronutrients from vegetables Probiotic benefits from kefir to help support gut health Why Kefir? Kefir contains a diverse range of beneficial bacteria and yeasts that can help support a healthy gut microbiome. Research suggests that a diverse microbiome may help support: Digestion Immune function Reduced bloating Reduced inflammation While no single food is a magic bullet, incorporating fermented foods such as kefir can be a simple way to support overall gut health. 60Fit Tip The ranch dressing will keep in the fridge for up to 3 days and is delicious drizzled over salads, roasted vegetables, baked potatoes or as a dip for raw vegetables. I often make a double batch because it tends to disappear quickly!

This is one of my favourite lunchbox recipes when I want something quick, filling and packed with nutrition. As someone who has lived with psoriasis, an autoimmune condition, for most of my adult life, I am always looking for ways to include more anti-inflammatory foods in my diet. While no single food is a cure-all, meals rich in omega-3s, fibre and colourful vegetables can help support overall health and wellbeing. Using a pouch of ready-cooked quinoa keeps preparation to a minimum, while smoked mackerel, prawns and eggs provide plenty of high-quality protein to keep you satisfied throughout the afternoon. Quinoa is naturally rich in fibre and, unlike most plant foods, contains all nine essential amino acids, making it a complete protein. It's also incredibly versatile. Use whatever vegetables you have to hand - courgette, peas, baby sweetcorn and spring onions work beautifully, but peppers, broccoli, mangetout or edamame would all be great additions too. The combination of quinoa, oily fish, seafood, eggs and colourful vegetables creates a meal that's rich in protein, fibre, vitamins, minerals and healthy fats. The omega-3 fats found in mackerel, together with the antioxidants from quinoa and vegetables, make this a delicious lunch that's as nourishing as it is satisfying. Recipe Overview Prep time: 10 minutes Cook time: 10 minutes Servings: 2 Ingredients 1 x 250g pouch red and white quinoa 1 smoked mackerel fillet (approx. 100g), skin removed and flaked 150g cooked king prawns 1 courgette, diced 75g peas 75g baby sweetcorn, sliced 2 spring onions, sliced 1 small red chilli, finely sliced (optional) 2 garlic cloves, grated 1 tbsp lower-salt soy sauce 1 tsp toasted sesame oil (optional but highly recommended) Juice of ½ lime (optional) 1 boiled egg, quartered Freshly ground black pepper Method Cook the quinoa according to the packet instructions. Meanwhile, heat a large frying pan over medium heat. Add the courgette, peas, baby sweetcorn, spring onions, chilli (if using) and garlic. Stir-fry for 3–4 minutes until just tender. Add the prawns and soy sauce and cook for a further minute until warmed through. Stir through the cooked quinoa. Remove from the heat and gently fold through the flaked smoked mackerel. Add the sesame oil and a squeeze of lime juice if using. Divide between two bowls or lunchboxes. Top with the quartered boiled egg and a little black pepper before serving. Nutrition (per serving – approx) Protein: 35–40g Calories: 450 kcal Carbohydrates: Moderate Healthy fats: Moderate Fibre: High (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This is a nutritional powerhouse disguised as a simple lunch. Quinoa Although commonly treated like a grain, quinoa is actually a seed. It's naturally gluten-free and one of the few plant foods that contains all nine essential amino acids, making it a complete protein. It's also rich in fibre, magnesium, manganese and antioxidants such as quercetin. Smoked Mackerel Mackerel is one of the richest sources of omega-3 fatty acids, which support heart health, brain function and healthy ageing. It also provides vitamin D, selenium and high-quality protein. Prawns Prawns are a lean source of protein and provide iodine, selenium, zinc and vitamin B12, all of which play important roles in energy production and thyroid function. Eggs Eggs add additional protein along with choline, vitamin B12 and fat-soluble vitamins that support brain and nervous system health. Colourful Vegetables The vegetables provide fibre, vitamins and antioxidants that help support gut health and overall wellbeing. Inflammation & Recovery Smoked mackerel, prawns, eggs and quinoa make an excellent combination for supporting recovery and healthy ageing. Together they provide: Omega-3 fatty acids from mackerel Antioxidants from quinoa and colourful vegetables High-quality protein for muscle maintenance and repair Vitamins and minerals that support immune function When paired with plenty of vegetables, meals like this can help support the body's natural anti-inflammatory processes while providing sustained energy throughout the day. 60Fit Tip This salad is perfect for meal prep. Make a double batch and portion it into lunchboxes for the next couple of days. It's delicious eaten warm or cold, making it ideal for work lunches, post-run meals or busy weekdays.

Like many people, Pad Thai was the first Thai dish I ever tried, and it still remains one of my absolute favourites. This easy version uses fresh lentil noodles, which are now widely available in most supermarkets. They fit perfectly with the 60Fit approach as they contain more protein and fibre than traditional rice noodles, helping to support muscle maintenance, recovery and steady energy levels. Packed with juicy king prawns, crunchy vegetables and that classic sweet, salty and sour Pad Thai flavour, it's a quick and nourishing meal that's perfect for busy midweek evenings. You can of course, swap the prawns for any protein of choice! Recipe Overview Prep time: 10 minutes Cook time: 15 minutes Servings: 2 Ingredients For the Pad Thai 150g cooked king prawns 250g fresh lentil noodles 1 tbsp olive or coldpressed rapeseed oil 2 garlic cloves, finely chopped 2 spring onions, sliced 1 medium carrot, grated 2 eggs, lightly beaten 100g beansprouts For the Sauce 2 tbsp fish sauce 1 tbsp soy sauce Juice of 1 lime 1 tbsp maple syrup or honey 1 tsp peanut butter (optional) To Serve Lime wedges 1 tbsp crushed or chopped peanuts (optional) Sliced red chilli (optional) Method In a small bowl, whisk together the fish sauce, soy sauce, lime juice, maple syrup and peanut butter (if using). Heat the oil in a large frying pan or wok over medium-high heat. Add the garlic, spring onions and grated carrot and stir-fry for 1-2 minutes until softened slightly. Add the king prawns and cook for 1 minute to warm through. Push everything to one side of the pan and pour in the beaten eggs. Stir gently until just set. Add the lentil noodles and sauce, tossing everything together until well coated. Stir through the beansprouts and cook for another minute. Divide between bowls and top with crushed peanuts, sliced chilli and lime wedges if using. Nutrition (per serving – approx) Protein: 30g Calories: 450 kcal Carbohydrates: Moderate Healthy fats: Moderate Fibre: Moderate to High (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This is a balanced meal that combines protein, fibre and carbohydrates in one bowl. You’re getting: High-quality protein from prawns, peanuts and eggs Extra protein and fibre from lentil noodles Fresh vegetables for micronutrients and flavour Healthy fats from peanuts and oil for satiety It's a great option on training days when you want sustained energy without feeling overly full. 60Fit Tip The crushed peanuts are optional, but they add a lovely crunch and extra healthy fats. If you're eating this around a harder training session, don't skip them as they make the dish even more satisfying.

I love this time of year in the UK when early summer produce is at its best. Fresh asparagus, broccoli spears, baby spinach and Jersey Royals just taste completely different when they’re in season. This warm steak salad is one of my favourite ways to eat at this time of year, fresh, colourful, satisfying and full of flavour. Tender steak, buttery new Jersey Royal potatoes and vibrant green vegetables are brought together with a simple homemade vinaigrette that takes minutes to shake together. Recipe Overview Prep time: 15 minutes Cook time: 20 minutes Servings: 2 Ingredients For the Salad 2 sirloin steaks 200g Jersey Royal potatoes 150g asparagus, trimmed 100g baby spear broccoli 2 large handfuls spinach 1 small red onion, finely sliced Knob of butter Salt and freshly ground black pepper For the Vinaigrette 1 tbsp red wine vinegar 1/2 tsp Dijon mustard 1 tsp maple syrup or honey 1 tbsp extra virgin olive oil 1 tbsp cold-pressed rapeseed oil ½ tsp dried oregano (or herbs of choice) Method Add the Jersey Royal potatoes to a pan of salted water and simmer for 15–18 minutes until just softened. Drain and set aside. Remove the steaks from the fridge 30 minutes before cooking if possible and pat dry with kitchen paper. To make the vinaigrette, add the red wine vinegar, Dijon mustard, maple syrup or honey, oils and oregano to a jam jar. Seal with the lid and give it a really good shake. (If you make extra, any leftover dressing will keep in the fridge for ages.) Steam the baby broccoli and asparagus for around 1½ minutes until almost tender but still bright green. Set aside. Heat the butter in a frying pan over medium-high heat until sizzling. Add the steaks and cook for 3–4 minutes on each side depending on thickness and how you like them cooked. Remove the steaks from the pan and leave to rest. In the same pan, add the sliced red onion and cook for 1 minute until softened slightly. Add the asparagus and broccoli for a final minute to warm through and pick up flavour from the pan. Place the spinach onto plates, then top with the onions, asparagus, broccoli and Jersey Royals. Slice the rested steak and place on top. Spoon over a little vinaigrette and serve immediately. Nutrition (per serving – approx) Protein: 35g Calories: 500 kcal Carbohydrates: Moderate Healthy fats: Moderate Fibre: Moderate to High (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This is exactly the kind of balanced, seasonal eating that works so well for active lifestyles. You’re getting: High-quality protein and iron from steak Complex carbohydrates from Jersey Royals Fibre, vitamins and freshness from seasonal vegetables Healthy fats from the vinaigrette for flavour and satiety It’s fresh food that still feels properly satisfying. 60Fit Tip Warm salads are often far more satisfying than cold ones. The warm vegetables and steak slightly soften the spinach (keeping all the nutrients) and help the dressing coat everything beautifully.

This baked teriyaki salmon is one of those recipes that delivers maximum flavour with very little effort. The sweet and savoury glaze works beautifully with rich salmon, while the fresh, crunchy Asian slaw provides the perfect contrast. It's a simple, balanced meal that's packed with protein, healthy fats and colourful vegetables, making it ideal for a quick midweek dinner. For the slaw, simply follow my Easy Asian Slaw recipe and serve alongside the salmon. Recipe Overview Prep time: 10 minutes Cook time: 15 minutes Servings: 2 Ingredients For the Salmon 2 salmon fillets (approx. 120–150g each) For the Teriyaki Glaze 2 tbsp light soy sauce 1 tbsp maple syrup or honey 1 tbsp rice vinegar 1 garlic clove, finely grated 1 tsp fresh ginger, finely grated 1 tsp toasted sesame oil To Serve Easy Asian Slaw (see separate recipe) Sesame seeds (optional) Sliced spring onions (optional) Method Preheat the oven to 180°C (fan 160°C). In a small bowl, mix together the soy sauce, maple syrup or honey, rice vinegar, garlic, ginger and sesame oil. Place the salmon fillets in a small baking dish and pour over the teriyaki glaze. Bake for 12–15 minutes until the salmon is cooked through and flakes easily with a fork. Spoon some of the glaze from the dish over the salmon before serving. Serve alongside the Easy Asian Slaw and sprinkle with sesame seeds and sliced spring onions if using. (per serving – approx) Protein: 30g Calories: 350 kcal Carbohydrates: Low to Moderate Healthy fats: Moderate to High Fibre: Moderate (when served with slaw) (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This meal combines high-quality protein, healthy fats and plenty of vegetables in one simple plate. You're getting: Protein and omega-3 fats from salmon Fibre and micronutrients from the Asian slaw Natural sweetness from maple syrup rather than heavily processed sauces Plenty of flavour from simple ingredients It's a great example of how healthy eating doesn't need to be complicated. 60Fit Tip If you've trained that day or need a little extra energy, add a small portion of rice or noodles. Otherwise, the salmon and slaw make a perfectly balanced meal on their own.

I love this Asian-inspired recipe, which I believe originated in Indonesia. My version is definitely a UK take rather than a strictly authentic one, but it's packed with flavour and always goes down well. Tender chicken, crunchy vegetables and protein noodles are coated in a rich, creamy peanut sauce with ginger, garlic, soy and a hint of chilli. Sweet, salty, sour and gently spicy all at once, everything is coated in a delicious sticky sauce that always leaves you reaching for another bite. It's the perfect balance of protein, healthy fats and fibre, making it both satisfying and nourishing. The lime and crushed peanuts added at the end bring freshness, texture and that extra little something that makes the dish feel special. Recipe Overview Prep time: 10 minutes Cook time: 15 minutes Servings: 2 Ingredients 2 chicken breasts (approx. 300g), diced 1 tsp cold-pressed rapeseed oil 1 pack fresh protein noodles (approx. 250g) 100g baby sweetcorn, sliced 2 large handfuls spinach 1 small red chilli, finely diced (optional) For the Peanut Sauce 2 tbsp peanut butter 1 garlic clove, grated 1 tsp fresh ginger, grated 1 tbsp light soy sauce 1 tbsp teriyaki sauce 2–3 tbsp water (to loosen) To Finish Juice of ½ lime 1 tsp sesame oil 1 tbsp crushed peanuts Extra sliced chilli (optional) Method Heat the rapeseed oil in a large frying pan or wok over medium-high heat. Add the diced chicken and cook for 5–6 minutes until golden and cooked through. Add the baby sweetcorn and chilli (if using) and cook for a further 2 minutes. In a small bowl, mix together the peanut butter, garlic, ginger, soy sauce, teriyaki sauce and water until smooth. Add the sauce to the pan and stir well to coat the chicken and vegetables. Stir through the spinach and allow it to wilt. Add the protein noodles and toss everything together until heated through. Remove from the heat and drizzle over the sesame oil and lime juice. Divide between bowls and finish with crushed peanuts and extra chilli if desired. Nutrition (per serving – approx) Protein: 40g Calories: 500 kcal Carbohydrates: Moderate Healthy fats: Moderate Fibre: Moderate to High (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This meal is packed with nutrients that support healthy ageing, muscle maintenance and recovery. You're getting: High-quality protein from chicken to support muscle health Healthy fats from peanuts and sesame oil Fibre, vitamins and minerals from vegetables Slow-release energy from protein noodles Anti-inflammatory compounds from ginger and garlic Peanut butter often gets overlooked as a nutritious ingredient, but it's rich in healthy fats, protein and important minerals including magnesium, which plays a key role in muscle and nerve function. Just remember to buy it made from 100% peanuts and it does not contain any added sugar, salt, or palm oil. 60Fit Tip This recipe is endlessly adaptable. Swap the chicken for prawns, tofu or leftover roast chicken, and use whatever vegetables you have lurking in the fridge. Omit or reduce the chilli and it makes a great meal for all the family including little ones.

If you've never made bread before, this is a great place to start. Irish soda bread is wonderfully simple. There's no yeast, no kneading and no lengthy proving time - just mix, shape and bake. This 60Fit version uses wholemeal flour, gut-friendly kefir and a mix of nutrient-rich seeds to create a loaf that's packed with fibre, flavour and goodness. The result is a hearty, satisfying bread that supports digestive health, provides slow-release energy and is far more nutrient-dense than many shop-bought loaves. Perfect toasted for breakfast, served alongside soup or simply enjoyed warm with a little butter. Optional Sourdough Discard Variation If you have some sourdough discard sitting in the fridge, it's a wonderful addition to this loaf. It adds a subtle tang and a little extra depth of flavour without changing the simplicity of the recipe. Simply stir 50g sourdough discard into the kefir before mixing with the dry ingredients. If your discard is quite thick, you may need an extra splash of kefir to achieve a soft, slightly sticky dough. The loaf remains just as quick to make, making it a great way to reduce food waste while enjoying the benefits of sourdough. Recipe Overview Prep time: 10 minutes Cook time: 25–30 minutes Servings: 5–6 slices Ingredients 125g wholemeal bread flour 75g strong white bread flour ½ tsp salt 1 tsp baking powder 12g ground flaxseed 12g sunflower seeds 12g pumpkin seeds 175ml kefir To Decorate 1 tbsp porridge oats Method Preheat the oven to 200°C (fan 180°C). Line a baking tray or lightly dust it with flour. In a large bowl, combine the wholemeal flour, white flour, salt, baking powder, flaxseed, sunflower seeds and pumpkin seeds. Pour in the kefir and mix until a soft dough forms. Turn onto a lightly floured surface and gently shape into a round loaf. Avoid overworking the dough. Place on the baking tray and flatten slightly. Using a sharp knife, cut a deep cross into the top. Sprinkle over the porridge oats. Bake for 25–30 minutes until golden brown and the loaf sounds hollow when tapped underneath. Leave to cool on a wire rack before slicing. Nutrition (per slice – approx, based on 6 slices) Protein: 5g Calories: 125 kcal Carbohydrates: 17g Healthy fats: 4g Fibre: 3–4g (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This isn't just bread, it is a nutrient-dense loaf that delivers far more than carbohydrates. You're getting: Fibre from wholemeal flour, flaxseed and oats to support digestive and gut health Healthy fats from flax, pumpkin and sunflower seeds Plant protein from seeds and whole grains Calcium and beneficial live cultures from kefir Slow-release carbohydrates for steady energy and satiety Unlike many commercial breads made primarily from refined flour, this loaf contains a variety of whole-food ingredients that help keep you fuller for longer while providing valuable nutrients. Nutrient Boosting Benefits Kefir Kefir contains live cultures that help support a healthy and diverse gut microbiome, which plays an important role in digestion, immunity and overall wellbeing. Flaxseed Rich in fibre and one of the best plant sources of omega-3 fats. Pumpkin Seeds Provide magnesium, zinc and iro, nutrients that are particularly important for active women and healthy ageing. Sunflower Seeds A good source of vitamin E, healthy fats and antioxidants. Wholemeal Flour Contains more fibre, vitamins and minerals than refined white flour and helps provide longer-lasting energy. 60Fit Tip If you keep a sourdough starter, this recipe is also a brilliant way to use up around 50g of sourdough discard. It adds a lovely depth of flavour and means nothing goes to waste. I often prefer making a smaller loaf because soda bread is at its absolute best within the first couple of days. A half-sized loaf is less likely to go stale before you finish it.