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BreakfastLunchRecipes

Three Cheese Pizza Omlette

This omelette combines the flavors of pizza with a high-protein, low-carb twist. Packed with eggs, spinach, and three cheeses, it’s perfect for a satisfying post-workout meal or a healthy breakfast option.

Serves: 1
Time: 30 minutes

INGREDIENTS
  • 2 x 1.76oz eggs, medium
  • 1.4 fl oz liquid egg white
  • 1.4 fl oz unsweetened almond milk
  • 1 tsp Italian herbs
  • 0.4 oz tomato paste
  • 0.6 oz feta cheese
  • 0.8 oz mozzarella cheese
  • 0.9 oz ricotta cheese
  • 1.1 oz baby spinach leaves
  • 0.8 oz red onion (sliced)
  • 3.6 oz cherry tomatoes (halved)
  • 2.2 oz button mushrooms (chopped)
  • 1 garlic clove (crushed)
  • 1 pinch Himalayan salt & pepper
  • 6.8 oz blueberries (1 cup, to serve)

INSTRUCTIONS

  1. Crack the eggs into a bowl and whisk.

  2. Mix in liquid egg whites and almond milk. Season with Italian herbs and cracked pepper.

  3. Heat a non-stick pan over medium heat and pour in the egg mixture. Cover and cook for a few minutes until fluffy. Remove and set aside.

  4. In the same pan, sauté mushrooms, onion, and garlic for 3–4 minutes.

  5. Spread tomato paste over the omelette, then top with spinach, onion, mushroom mix, and cherry tomatoes.

  6. Sprinkle feta, mozzarella, and ricotta cheese on top. Season with salt and pepper.

  7. Place under the grill until the cheese melts.

  8. Serve hot with a side of fresh blueberries.

NUTRITION

Serving size

1 Omelette (approx. 658g)
Calories 451 cal
Protein 32 g
Total Fat  21g (10g sat)
Carbohydrates 27g (12g fiber, 24g sugar)
Sodium 562mg

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BreakfastLunchRecipes

Egg & Avocado Wrap

This wrap delivers the perfect balance of protein and healthy fats — ideal for breakfast or post-workout recovery. Keeps you fueled, full, and focused.

Serves: 1
Time: ~10 minutes

INGREDIENTS

  • 2 large eggs

  • 1 small whole wheat or high-protein wrap

  • ½ small avocado, sliced

  • 1 tbsp Greek yogurt or light mayo

  • ¼ cup baby spinach or arugula

  • Salt and black pepper to taste

  • Optional: hot sauce or chili flakes

 

INSTRUCTIONS

  1. Heat a non-stick pan and scramble or fry eggs to preference.
  2. Spread Greek yogurt (or mayo) onto the wrap.
  3. Add eggs, avocado, and spinach.
  4. Season with salt, pepper, and optional hot sauce.
  5. Roll tightly and slice in half. Serve warm or wrap in foil for on-the-go fuel.

 

NUTRITION

Serving size

1 Wrap (approx. 250 g)
Calories 390
Protein 27 g
Total Fat 21 g
Carbohydrates 24 g
Sodium 410 mg

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DinnerLunchRecipes

Chicken & Rice Bowl

A classic muscle-building combo—lean chicken, fluffy rice, and colorful veggies. Balanced macros and simple prep make this a go-to for meal planning or recovery fuel.

Serves: 2
Time: ~25 minutes

INGREDIENTS

Chicken & Marinade

  • 250 g (2 small) chicken breasts, sliced
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • Salt and pepper to taste

Bowls

  • 1 cup (150 g) cooked jasmine or basmati rice
  • 1 cup (120 g) steamed broccoli
  • ½ cup (60 g) sliced bell peppers
  • 1 tbsp olive oil (for drizzling)
  • Optional: chili flakes or lemon wedge for flavor

 

INSTRUCTIONS

  1. Heat a skillet over medium heat. Add olive oil and chicken. Season with garlic, salt, and pepper.
  2. Cook for 5–6 minutes per side, or until golden and fully cooked.
  3. In a bowl, add cooked rice, broccoli, and peppers.
  4. Top with sliced chicken and drizzle with olive oil.
  5. Optional: Finish with chili flakes or a squeeze of lemon for brightness.

 

NUTRITION

Serving size

1 Bowl (approx. 400g)
Calories 460
Protein 42 g
Total Fat 13 g
Carbohydrates 45 g
Sodium 280 mg

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DinnerLunchRecipes

Greek Chicken Nourish Bowl

A bright, protein-packed bowl with lemon-oregano chicken, fluffy quinoa and all the Greek salad favorites—cucumber, tomato, olives and feta. Fresh, fast, and perfect for meal-prep.

Serves: 2
Time: ~25 minutes

INGREDIENTS

  • Chicken & Marinade

    • 220 g / 7.8 oz chicken breast, sliced

    • 1 Tbsp fresh lemon juice

    • 1 tsp extra-virgin olive oil (≈ 0.25 fl oz)

    • 1 small garlic clove, crushed

    • ¼ tsp dried oregano

    • Pinch salt & black pepper

Bowls

  • 85 g / 3.0 oz dry quinoa

  • 250 ml / 8.5 fl oz water

  • 2 cups chopped romaine/cos or mixed lettuce

  • 100 g / 3.5 oz cucumber, sliced

  • 120 g / 4.3 oz cherry tomatoes, halved

  • 50 g / 1.8 oz pitted Kalamata olives

  • 50 g / 1.8 oz feta, crumbled

  • 1 Tbsp fresh lemon juice, to finish (optional)

 

INSTRUCTIONS

  1. Marinate: In a bowl whisk lemon juice, oil, garlic, oregano, salt and pepper. Add chicken and toss to coat; marinate 10 minutes.

  2. Cook quinoa: Bring water to a boil in a small saucepan. Add quinoa, reduce heat to low, cover and simmer until water is absorbed and quinoa is tender (about 12–15 minutes). Fluff and set aside to cool slightly.

  3. Cook chicken: Heat a non-stick pan over medium heat. Cook marinated chicken until browned and cooked through, 4–6 minutes per side (internal temp 74 °C / 165 °F).

  4. Build bowls: Divide lettuce and quinoa between two bowls. Top with cucumber, tomatoes, olives and feta. Add sliced chicken.

  5. Finish & serve: Squeeze over a little extra lemon juice if you like.

  6. Meal-prep tip: Serve one now and refrigerate the second for tomorrow.

 

NUTRITION

Serving size

494g
Calories 443
Protein 33.7 g
Total Fat 18.1 g
Carbohydrates 35.6 g
Sodium 727 mg

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DinnerLunchRecipes

Spanish Rice with Chorizo

Start your day or evening with this hearty Spanish-inspired dish that’s packed with brown rice, chorizo, fresh vegetables, and spices. This flavorful, protein-rich meal comes together in just 30 minutes and makes the perfect wholesome option for lunch or dinner.

 

INGREDIENTS

    • 1.8 ounces brown rice (uncooked)

    • 4.3 fl oz water

    • 2.2 ounces chorizo (sliced)

    • 0.9 ounce brown onion (diced)

    • 0.5 teaspoon paprika

    • 0.5 fl oz lime juice, freshly squeezed

    • 3 oz red bell pepper

    • 3.2 ounces tomato (diced)

    • 0.1 fl oz extra virgin olive oil (0.5 tsp)

    • 1.5 ounces frozen green peas (thawed)

    • 1.5 ounces frozen corn kernels (thawed)

    • 1 pinch Himalayan salt

 

INSTRUCTIONS

  1. Heat olive oil in a non-stick saucepan over medium heat. Fry the chorizo for 3–4 minutes on each side until crisp. Remove from pan and set aside.

  2. In the same pan, add the onion and bell pepper. Cook over low-medium heat for 1 minute until softened.

  3. Add the rice, water, tomato, peas, corn, lime juice, paprika, and a pinch of Himalayan salt. Stir well. Cover and cook for 15 minutes on low-medium heat, or until the rice has expanded and softened, and the water is absorbed. Add more water if needed.

  4. Transfer to a bowl, top with the crisped chorizo, and serve hot.

To make ahead

Cook the rice mixture without adding chorizo. Store in an airtight container in the fridge for up to 3 days. Reheat gently in a pan or microwave, then top with freshly cooked chorizo before serving.

 

NUTRITION

Serving size

360g
Calories 438
Protein 19.83g
Total Fat 14.54g
Carbohydrates 51.75g
Sodium 557.9mg
Sugars 6.89g

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LunchRecipes

BBQ Chicken Tostadas with Pineapple Salsa

BBQ Chicken Tostadas with Pineapple Salsa

These light BBQ chicken tostadas with pineapple salsa make a delicious choice for lunch or a lighter dinner. Crisp, thin corn tortillas are layered with shredded chicken in sweet BBQ sauce, melty cheese, and a fresh pineapple salsa. With a bright, tropical flavor made from simple pantry staples and just a few fresh ingredients, these tostadas are a guaranteed crowd-pleaser—even for picky eaters.

INGREDIENTS

    • 8 extra thin corn tortillas
    • olive oil spray
    • pinch kosher salt
    • ¾ c reduced fat mozzarella
    • 2½ c chicken breast, shredded
      • For quick prep time, use a rotisserie chicken.
      • This would be a great way to use up leftovers.
    • ½ c BBQ sauce, used: Stubbs Sticky Sweet
    • 15 oz pineapple, canned, drained
    • ½ c red onion, diced
    • 1 tsp chili lime seasoning
    • 2 tbsp cilantro, fresh, chopped
    • 1 lime, juiced

 

INSTRUCTIONS

  1. Crisp the tortillas

    • Preheat the oven to 450°F.

    • Arrange the tortillas on a large baking sheet, lightly spray with olive oil, and sprinkle with kosher salt.

    • Bake for 5–10 minutes until golden and crisp, keeping a close eye so they don’t burn.

  2. Prepare the chicken

    • Shred the chicken breast and toss with BBQ sauce until evenly coated.

    • Divide the chicken among the tortillas, then sprinkle with cheese.

  3. Bake again

    • Return the assembled tortillas to the oven for a few minutes, just until the cheese melts.

  4. Make the pineapple salsa

    • Dice the pineapple and red onion, chop the cilantro, and combine in a bowl.

    • Add the juice of one lime and a sprinkle of chili lime seasoning.

    • Toss well to combine.

  5. Assemble & serve

    • Top the warm tostadas with the fresh pineapple salsa and enjoy immediately.

 

Notes:

Makes 8 tostadas, macros and points are per tostada- recommended serving size: 2 tostadas

 

NUTRITION

Serving size 309g
Calories 176
Protein 14g
Total Fat 3g
Carbohydrates 23g
Sugar 12g
Fiber 2g

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