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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. Add the lentils and pour in the vegetable stock and lemon juice. Bring to the boil, then reduce to a simmer and cook for 20–25 minutes until the lentils are soft. Stir in the fresh spinach and cook for 2–3 minutes until wilted. Blend slightly if you prefer a smoother texture, or leave chunky. Serve warm, either by itself or with a slice of wholemeal sourdough bread. Nutrition (per serving – approx): Protein: 12–15g Calories: 250 kcal Carbohydrates: Moderate Healthy fats: Low Fibre: High (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This is a simple, nourishing bowl that supports steady energy and keeps you feeling satisfied without heaviness. You’re getting: Plant protein from lentils to support strength and fullness Fibre to support digestion and help keep energy levels stable Iron-rich spinach to support energy and overall wellbeing It’s the kind of meal that feels comforting and sustaining, without leaving you sluggish afterwards. 60Fit Tip A squeeze of lemon or splash of wine vinegar not only enhances flavour but may help support a steadier blood sugar response.

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 tbsp maple syrup Instructions: Preheat the oven to 160°C (fan 140°C). In a bowl, mix together the oats, seeds, nuts, protein powder, cinnamon and salt. In a separate bowl, combine the melted oil and and maple syrup. Pour the wet mixture over the dry ingredients and mix well until everything is evenly coated. Spread the mixture evenly onto a lined baking tray. Bake for 20–25 minutes, stirring halfway through, until golden and crisp. Allow to cool completely, it will crisp up further as it cools. Store in an airtight container. Nutrition (per serving – approx) Protein: ~12–15g Calories: ~250–300 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 nourishing, make-ahead option that supports steady energy and keeps you feeling satisfied throughout the morning. It supports a more balanced way of eating by: Providing protein to support muscle strength and fullness Delivering fibre to support gut health and digestion Including healthy fats to help sustain energy and reduce mid-morning dips It’s the kind of breakfast that sets you up for the day without leaving you feeling hungry an hour later. 60Fit Tip Make a batch at the start of the week so you always have a nourishing, ready-to-go breakfast on busy mornings. Serve with Greek yogurt and berries for an extra protein boost and to help keep you feeling fuller for longer.

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 (optional) Instructions: Add all ingredients to a blender. Blend until smooth and creamy. Adjust consistency with a little extra milk if needed. Taste and add a squeeze of lemon if you like a fresher flavour. Pour into a glass and enjoy straight away. Nutrition (per serving – approx): Protein: 20–25g Calories: 300 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 quick, easy way to get a balance of nutrients when you don’t have time or don’t feel like a full meal. You’re getting: Protein to support muscle maintenance and keep you fuller for longer Healthy fats to help steady energy and support overall health Fibre from greens and seeds to support digestion It’s ideal when you need something light but nourishing that won’t leave you reaching for snacks an hour later. 60Fit Tip This is a great option when you’re short on time or not feeling particularly hungry and before strength training or heavy cardio and don't want anything to heavy. It's an easy way to get nutrients in without much effort.

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 large handfuls spinach ½ lemon Pinch of salt Instructions: Preheat the oven to 180°C (fan 160°C). Pat the cod fillets dry and place in a baking dish. In a bowl, mix the melted butter, olive oil, paprika, dill, salt and garlic and melt gently. Spoon the garlic butter mixture over the cod ensuring they are well coated. Slice the lemon and place on top of the cod. Bake for 12–15 minutes, until the fish is cooked through and flakes easily. Meanwhile, steam the asparagus 3–4 minutes, and add the spinach for the last 30 seconds (don't overcook the spinach as it will taste bitter). Serve the cod with the asparagus and spinach, spooning any remaining garlic butter over the top. Nutrition (per serving – approx) Protein: ~30g Calories: ~300 kcal Carbohydrates: Low Healthy fats: Moderate Fibre: Moderate (Values are approximate and will vary depending on ingredients used.) Why This Works (60Fit Approach) This is a simple, balanced meal that delivers lean protein alongside nourishing whole foods to support strength and overall wellbeing. It supports a more balanced way of eating by: Providing high-quality protein to support muscle maintenance and recovery Including healthy fats to support satiety and heart health Adding fibre from vegetables to support digestion and fullness It’s the kind of meal that feels light yet satisfying, it is easy to cook and ideal for everyday eating. 60Fit Tip Cod cooks quickly, so keep an eye on it as overcooking can make it dry. When done properly, it should flake easily and stay moist. If you’re eating this on a more active day, pair it with baby new potatoes or a slice of wholemeal sourdough to make it more sustaining. And remember: fat isn’t the enemy, it’s part of the nourishment.