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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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DinnerRecipes

Egg Stir Fry

Quick, protein-packed, and full of color — a great option for breakfast, lunch, or dinner. Add your favorite sauce for flavor and variety.

Serves: 1
Time: ~12 minutes

INGREDIENTS

  • 2 large eggs

  • 1 cup mixed vegetables (bell pepper, carrots, broccoli, peas)

  • 1 cup cooked rice noodles (or substitute rice)

  • 1 tbsp soy sauce or teriyaki sauce

  • 1 tsp olive or sesame oil

  • Optional: chili flakes or green onions for garnish

 

INSTRUCTIONS

  1. Heat oil in a non-stick pan or wok.
  2. Add vegetables and sauté for 3–4 minutes.
  3. Push veggies to the side and scramble eggs until cooked.
  4. Add noodles and sauce, stirring until evenly mixed and hot.
  5. Garnish and serve warm.

 

NUTRITION

Serving size

1 Bowl (approx. 300 g)
Calories 390
Protein 22 g
Total Fat 14 g
Carbohydrates 42 g
Sodium 560 mg

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DinnerRecipes

Steak + Sweet potatoes + Broccoli

A balanced classic of protein, complex carbs, and fiber — ideal for muscle recovery and steady energy throughout the day.

Serves: 1
Time: ~20 minutes

INGREDIENTS

  • 150 g lean steak (sirloin or flank)

  • 1 small sweet potato, cubed

  • 1 cup broccoli florets

  • 1 tsp olive oil or butter

  • Salt and black pepper to taste

  • Optional: garlic powder, rosemary, or chili flakes

 

INSTRUCTIONS

  • Roast or microwave sweet potato until tender (8–10 minutes).
  • Steam or sauté broccoli until crisp-tender.
  • Heat a pan, season steak, and cook to desired doneness.
  • Slice steak and plate with sweet potato and broccoli.
  • Drizzle olive oil or butter over vegetables and season.

 

NUTRITION

Serving size

1 Plate (approx. 350 g)
Calories 480
Protein 42 g
Total Fat 16 g
Carbohydrates 35 g
Sodium 350 mg

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DinnerRecipes

Chicken Power Bowl

This bowl packs lean protein, healthy fats, and complex carbs; perfect for fueling your workouts or post-training recovery. Balanced, simple, and ready in minutes.

Serves: 1
Time: ~10 minutes

INGREDIENTS
  • 1 cup cooked brown rice or jasmine rice
  • 100 g pre-cooked chicken breast, sliced
  • ½ avocado, diced
  • 1 cup baby spinach
  • 1 tbsp olive oil (or drizzle to taste)
  • Salt and black pepper to taste
  • Optional: squeeze of lemon or sprinkle of chili flakes

 

INSTRUCTIONS

  1. Heat rice and chicken if desired.

  2. Add spinach to a bowl as a base.

  3. Top with rice, chicken, and avocado.

  4. Drizzle with olive oil and season with salt, pepper, and optional lemon juice.

  5. Serve warm or chilled.

 

NUTRITION

Serving size

1 Bowl (approx. 300 g)
Calories 420
Protein 35 g
Total Fat 17 g
Carbohydrates 30 g
Sodium 310 mg

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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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BreakfastRecipes

Greek Yogurt Power Bowl

A creamy, protein-packed bowl perfect for breakfast or a post-workout snack. Fast-digesting Greek yogurt, antioxidant-rich berries, and a scoop of protein powder make it a recovery essential.

Serves: 1
Time: ~5 minutes

INGREDIENTS

Base

  • ¾ cup (180 g) nonfat Greek yogurt
  • 1 scoop vanilla whey or plant-based protein powder
  • ½ cup (75 g) mixed berries (blueberries, strawberries, raspberries)
  • 1 tbsp honey or sugar-free syrup (optional)
  • 1 tbsp chia seeds or flaxseeds
  • 1 tbsp chopped almonds or walnuts

 

INSTRUCTIONS

  1. In a bowl, mix Greek yogurt and protein powder until smooth.
  2. Add berries, chia seeds, and nuts on top.
  3. Drizzle with honey or syrup if desired.
  4. Serve immediately or refrigerate for up to 24 hours for a quick grab-and-go meal.

NUTRITION

Serving size

1 Bowl (Approx. 300g
Calories 389
Protein 38 g
Total Fat 11 g
Carbohydrates 32 g
Sodium 120 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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DinnerRecipes

Creamy Garlic Chicken and Rice

Enjoy this hearty, protein-packed meal that combines tender chicken breast, spinach, and green beans with a creamy garlic sauce over fluffy brown rice. With balanced macros and wholesome ingredients, it’s the perfect dinner to fuel recovery and keep you satisfied.

INGREDIENTS
  • 130 g skinless chicken breast
  • ¼ tsp olive oil
  • 20 g English spinach
  • 35 g brown rice
  • 80 ml water, filtered
  • 60 g green beans
  • 0.7 fl oz cream
  • 1 clove garlic, crushed
  • 1 tsp Dijon mustard
  • 5 g parmesan cheese
  • Himalayan salt (to taste)
  • Black pepper (to taste)

 

INSTRUCTIONS

  1. Heat olive oil in a non-stick pot over medium heat and sauté the garlic for 1 minute. Add chicken breast and cook for several minutes until sealed through.
  2. Reduce heat, add cream, Dijon mustard, and parmesan cheese. Stir in spinach and simmer for 10 minutes. Season with salt and pepper.
  3. Meanwhile, boil water in a saucepan over medium temperature and cook brown rice for 25 minutes or until rice has expanded. Add more water if needed.
  4. Steam green beans in a basket over boiling water until softened.
  5. Serve creamy garlic chicken over the rice with green beans on the side.

NUTRITION

Serving size

300g
Calories 446
Protein 35.24 g
Total Fat 19.60 g
Carbohydrates 30.20 g
Sodium 277.22 mg

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BreakfastRecipes

Apricot and Almond Muesli With Protein Almond Milk

Enjoy this refreshing, protein-packed breakfast that blends oats, almonds, and apricots with creamy protein almond milk. Balanced with fiber, healthy fats, and natural sweetness, it’s a quick and energizing way to start your day.

INGREDIENTS

  • 5.3 oz rolled oats

  • 2.2 oz raw almonds (chopped)

  • 1.8 oz dried apricots (chopped)

  • 1.5 tsp cinnamon

  • 15 fl oz unsweetened almond milk

  • 0.9 oz PI Nutrition Vanilla Whey Isolate (or plant-based alternative)

  • 6.4 oz strawberries (sliced)

 

INSTRUCTIONS

  1. In a container, mix rolled oats, almonds, apricots, coconut flakes, pepitas, and cinnamon.

  2. To make the protein almond milk, combine almond milk with protein powder in a shaker. Shake until smooth.

  3. Serve one-third of the muesli with one-third of the protein almond milk. Top with one-third of the strawberries. Store remaining portions for the next two days.

  4. Serve and enjoy.

 

NUTRITION

Serving size

314g
Calories 447
Protein 17.93 g
Total Fat 18.86 g
Carbohydrates 45.69 g
Sodium 116.52 mg
Dietery Fiber 11.79 g

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