Our recipes are specially created to be healthy, nutritious and family friendly. Tuck in!
All in Soups and salads
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.
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.
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.
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.
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.
A healthy, delicious and high fibre salad. Although it contains protein from the chickpeas I serve with an extra protein source such as halloumi or leftover chicken. The salad makes enough for 4 people and then serve with protein alongside.
A heathy, nutritious salad with plant-based protein and whole-grain spelt for fibre goodness. This comes in at 30g protein and just over 12g of fibre.
A nutritious high protein and high fibre vegetarian salad. This contains around 30g of protein and a whopping 15g of fibre which is half your recommended daily amount.
We love a soup - but too many of them are low in protein to keep us satisfied. This one is not only full of protein - but also rich in fibre which helps to keep our blood sugars stable. We use the jarred beans from Bold Bean Company which are so good. Sprinkle with as much feta as you need to hit your protein target. If you divide this soup into 3 this will give you around 18g of protein. If you use chicken stock slightly more. Then adding 50g of feta and 1 tbsp pumpkin seeds will increase this to 30g protein.
A warm salad for those colder months made with roasted Brussel sprouts to keep it seasonal. This salad comes in at 50g of protein and 14g of fibre so will leave you full until the next meal and your blood sugars balanced well.
A warming winter bowl perfect for lunch on those days when you just can’t get warm. Full of robust flavour and textures. A high protein and high fibre salad with 50g of protein and a whopping 30g of fibre (your recommended daily amount).
If you have ever attended a talk of ours or been a client of Kat’s you know one of her favourite vegetables for just about all areas of health is beetroot. It’s great for heart, liver and hormone health. We grate a large batch of beetroot to keep in fridge and add to salads through the week. With the quinoa, feta and seeds you are looking at around 25g of protein for this salad.
A high protein salad with the added benefit of broccoli, a cruciferous vegetable that supports liver and hormone health. I always stock green beans and edamame beans in the freezer as quick options to add to dishes.
This has to be one of my favourite classics from my childhood. My grand parents lived in Nice and I have heaps of happy memories there…For some of you this may seem like a lot of ingredients to buy and prep but the beauty of this is that it is a perfect salad to make ahead in the summer to accompany a BBQ and the ideal meal to make once ( base) and eat 3 times for lunch with different protein on top. Perfect balance of mediterranean flavours, healthy plant diversity and healthy fats.
A perfect warm salad for when it gets colder and you need some warmth. The addition of pomegranate seeds also makes it more wintery in my eyes. Squash contains beta-carotenes which our body converts to vitamin A to help support our immune system.
Buckwheat is a gluten free seed and is very useful in a gluten-free diet as it gives a grain-like texture. It’s slightly nutty in taste and cooks in les time than quinoa or rice. For the health benefits see tip below. This salad is also a good way to top up your calcium levels. You’ll find calcium in the buckwheat, tahini, sunflower seeds and feta cheese.
A high protein Asian inspired salad which is super easy to prepare and cook. I cook my salmon in the air fryer as it is done in minutes - but you can cook the salmon in the oven if you prefer.
A colourful and high protein vegetarian salad with crispy halloumi and chickpeas. A lunch time salad is the perfect time to pack lots of nutrients and colour onto your plate. This is also robust enough to pack in a container and take to work to be enjoyed.
