Our recipes are specially created to be healthy, nutritious and family friendly. Tuck in!
For all the matcha lovers out there, this is the latest version of one of our high protein chia pudding breakfast pots. It hits all the usual essentials : kefir yoghurt for protein and gut health and chia, pumpkin, sunflower seeds for fibre. Blueberries because we love them and they are so good for us! A nice big nourishing breakfast for us busy and strong midlife women!
If you're looking for a breakfast that does serious nutritional work without feeling heavy, this silken tofu berry bowl deserves a spot in your rotation. Blended smooth and left to set in the fridge, it has a thick, creamy texture somewhere between a mousse and a pudding – and at 27g of protein and nearly 17g of fibre per serving, it punches well above its weight.
If you are looking for a high protein, high fibre breakfast that actually feels like a treat, this berry cheesecake chia pot is it. Inspired by all the flavours of a classic cheesecake but packed with nutrients to support your midlife health, it delivers around 40g of protein and 12g of fibre in a single pot — with no added sugar. The creamy layers of Greek yoghurt and cottage cheese give you a brilliant protein hit first thing in the morning, while the chia seeds and raspberries take care of your fibre. Best of all, you make it the night before, so breakfast is ready and waiting. This is exactly the kind of easy, nutritious breakfast we love – simple ingredients, big benefits.
This spicy tomato turkey mince, lentil and beans soup is a nourishing, high-protein and high fibre meal that’s perfect for batch cooking and busy weeks. Made with lean turkey mince, red lentils, beans and plenty of veggies it’s hearty filling and packed with nutrients. Suitable either for a lunch on the go in a flask or an evening meal that the whole family will enjoy.
This is the kind of high protein breakfast bowl you can have 2 or 3 times a week with minimun prep time. Make the greek yoghurt and chia seed base so there is enough for 3 days. Each morning, serve in a bowl or container to go and add a variety of fruits, nuts and seeds. You should be able to hit 30g protein and about 10g fibre.
This chicken and leek soup is the ultimate comfort food with a healthy twist. Made in one pot for easy clean-up, it combines lean chicken breast, creamy white beans and fibre-rich red lentils to keep you full and energises. Perfect for lunch and dinner, this recipe is high in protein and high in fibre. Plus it’s ideal for meal prep and freezes beautifully, making it a go-to for busy weeks.
Gochujang paste has become a staple in my kitchen alongside harissa. It’s perfect for elevating a very simple stew like this pork shoulder one pot. The addition of kimchi brings such flavour. Affordable pork and potatoes are your best friends to feed a family well.
This high protein broccoli soup is delicious! Adding protein to your soups is essential to keep you full and this includes protein from the chicken stock, white beans, cottage cheese and feta making it super filling. It contains 31g of protein per serving and a whopping 19.5g fibre all for 405k/cal.
A wonderful new sausage, lentil and chickpea one pot to make mid week for you! In an effort to stay well in the colder months, we like to renew our efforts to nourish ourselves with good hearty food, packed with fibre, protein and flavour. This stew is everything you crave for in autumn winter and is very versatile. Sausages can be swapped for chicken or meatballs. Delicious reheated the next day as the favours develop further.
While we love a soup for lunch - the effort needed to increase the protein is hard! In this soup we have added silken tofu. This means this bowl has a decent amount of protein (24g per serving). You can also add a couple of lentil crackers with some cottage cheese on to increase protein as I do if you need more. For more nutrition insights see tip below.
This traybake is a deliciously simple, one-pan dinner with lean protein, high fibre and bold Middle Eastern spices. Perfect for busy weeknights, this healthy traybake combines tender chicken, hearty lentils and roasted vegetables in a flavourful and fuss free dinner.
A roasted tomato and pepper soup that delivers on so many levels! Soups are such a great comfort food, easy to batch cook in the autumn winter. Sadly they often totally lack protein so not a great idea on their own for your lunch or dinner. To add protein, I use bone broth, butter beans and cottage cheese to make it creamy and smooth. This is a great high fibre high protein recipe for the winter months. For the ultimate comfort, I would serve with a slice of toasted sourdough with some cheese.
Looking for a healthy, high protein dinner that’s packed with fibre and flavour? This creamy prawn, chickpea and spinach curry is the perfect one-pot meal. An easy recipe for busy weeknights or meal prep. Perfect for anyone looking for a balanced and healthy meal.
You know by now we love a breakfast pot that can be prepared the night before and hits out protein and fibre requirements. This coffee and cacao pot does just that and more. With 30g of protein per pot and 14g fibre which is nearly half your daily recommended amount this will keep you going until lunch. All for only 430k/cal. For those of us also counting our calcium for our bones this pot contains 375mg of calcium.
A vibrant and delicious summer salad. Here is a good example of how to layer your protein. Rather than just use one protein source we have combined butterbeans and quinoa which are also excellent sources of fibre with a hardboiled egg, some feta cheese and pumpkin seeds. The chargrilled vegetables are a perfect Mediterranean touch. Don’t miss out the mint which holds the salad together.
During the warm spring and summer months we look at salads as a delicious way of packing in the vegetables. However there’s a real difference between a salad that consists of some iceberg lettuce and a piece of tomato and a Health Boost salad. We use salads as a way of packing in lots of nutrients and making them nutrition powerhouses.
This ground beef recipe has become a favourite in my house. The Korean flavours are so good without being spicy at all, unless you also make the sauce! you can absolutely batch cook this or at least make an extra portion or two for the next day. The rest of the bowl can be changed with the season and whatever you feel like or need. A fried egg on top is a favourite extra for me.
A delicious protein rich and fibre rich curry, The red lentils thicken up the sauce as well as providing you with plenty of iron along with the spinach. You can serve this with a small helping of brown rice - but you have plenty of fibre-rich carbs with the chickpeas and lentils and so for a lower carb option the rice is not necessary.
Another fish recipe here as it is so quick and easy for a summer evening meal.
Coming in at 29g protein per 100g, your portion size will depend on who you are cooking for and what your requirements are for protein that day..
This can be served with a summer colourful salad, as part of a nourish bowl or with steamed veggies. When in season, it’s perfect with asparagus.
Make an extra portion or 2 and serve in a poke bowl the next day!
