Hold on to your hats as we present these droolworthy burgers, spicy as you like, quick and packed full of protein.

Method:

1. Wrap the chicken breasts in cling film and bash with a rolling pin to flatten.
2. In a large bowl, mix together half the oil, the jerk seasoning, thyme and half of the lime juice. Add the chicken to the bowl and coat in the marinade. Set aside to fully absorb the flavours while you get on with the slaw.
3. Using a peeler, create ribbon strips of the cucumber and carrot. Add to a bowl along with the sliced onion and radish.
4. In a ramekin (or small bowl), combine the mayonnaise and chilli powder and then add to the slaw and mix to coat, saving a little of the mayo to spread on the buns.
5. Heat a griddle pan, add the remaining olive oil then when hot cook the chicken breasts until cooked through. Depending on the size of the chicken breasts, it’s usually around 4-5 minutes on each side.
6. When the chicken breasts are nearly cooked, slice the burger buns and lightly toast them.
7. Time to build your burger! Spread a little of your mayo mix on the base of each bun and top with the jerk chicken and homemade slaw.

tips and tweaks:

If you don’t like jerk seasoning or can’t find it in the supermarket, Cajun spice also works nicely. No brioche buns? Any buns will do.

Look, sometimes after a tough session or a hard game, all you want is a big, cheesy pizza. The good news? You don’t have to trash your progress to get it. This Spicy Tandoori Pizza is packed with protein, bursting with flavour, and won’t burn a hole in your calorie allowance. Quick, tasty, and a proper fakeaway you can feel good about — whether you’re refuelling after training or just chilling on a Friday night.

Method:

1. Pre heat oven to 220°C/425°F/Gas 7 and place a metal tray big enough to fit the pizza on in the oven to heat up.
2. Mix the tomato puree and hot water and spread over the wrap followed by the oregano, black pepper and cheese.
3. Scatter over the veg and cooked chicken tikka pieces.
4. Bake for 8-10 minutes or until the edges are nice and crispy, the cheese has melted, and the vegetables are cooked.While the pizza is cooking, make the garlic and herb dip by mixing the mayonnaise, crème fraiche, parsley and garlic powder together in a small bowl. If you want it a bit more garlicy, just add a bit more garlic powder to taste.

tips and tweaks:

• Vegetarian twist? Swap the chicken tikka for a baked onion bhaji or spiced chickpeas.

• Heat lover? Add crushed chilli flakes or a drizzle of hot sauce before baking.
• Cheat code: Use a pizza stone for even crispier results!

A good source of fibre, this family friendly recipe is the perfect way to start your morning

Method:

1. Mash the banana with a fork, keeping aside a couple of slices for later.
2. Combine the oats, milk and mashed banana in a bowl and either heat in the microwave or pour into a saucepan and heat on a hob over a medium heat for 2-3 minutes or until thickened to how you like your porridge.
3. Sprinkle on cinnamon, raisins and top with the sliced banana.

Packed with flavour and spice, try these protein-packed lamb kebabs after a hectic workout.

Method:

1. Preheat the oven to 180°C/350°F/Gas 4.
2. Fill a shallow dish with water and place your wooden skewers in to soak to prevent the skewer from burning when they’re baked.
3. Line a large baking tray with foil and drizzle over a tablespoon of the oil.
4. Place the diced lamb in a large bowl with a tablespoon of olive oil and all the spices, ginger and garlic. Season with salt and pepper. Mix everything until the lamb is fully combined in the oil and spices. Leave to marinade for 10-15 mins.
5. Time to assemble your kebabs! One skewer at a time, thread 1 piece of lamb, following a chunk of red onion and pepper. Repeat this sequence until the skewer is full, leaving enough space either side so it can be lifted. Place your kebab on the baking tray. Repeat this process with the remaining kebab ingredients.
6. Place your tray of kebabs in the oven for 20-25 minutes turning halfway through cooking time.
7. While your kebabs are cooking, make the yoghurt dressing. In a small bowl, combine the yoghurt, cucumber, mint and coriander. Season with a grind of salt and pepper and set aside for serving.
8. Remove your kebabs from the oven and serve with the mint yoghurt for dipping or drizzling!

Low in sugar and high in protein, this fakeaway favourite is guaranteed to keep you full and satisfied.

Method:

1. Mix the cornflour with a little cold water to make a paste.
2. In a pan over a medium heat add the vegetable oil, curry powder, Chinese 5 spice, garlic powder and coconut cream and stir.
3. Add a pint of boiling water and the stock cube and bring to the boil. Whisk in the cornflour mix, season to taste and turn down to a gentle heat.
4. Make an omelette with the egg in a large hot frying pan then remove and chop into pieces.
5. Using the same pan, start to cook the chicken, then add the garlic, oyster sauce, soy sauce, frozen peas and cook until chicken has browned.
6. Add the egg, cooked rice and spring onions to the pan. Give everything a good mix and then serve topped with the curry sauce.

Tips

Vegetarian? You could swap the chicken for extra veg, tofu. or a meat substitute like Quorn.

Eggy bread. French toast. Whatever you call it, it’s a simple, filling breakfast that’s easy to tweak to your taste.

Method:

1. Whisk the egg and milk together.
2. Soak the bread in the egg mixture.
3. Heat up a nonstick frying pan with the olive oil and fry the egg-covered bread until golden and cooked through, turning a couple of times.
4. Serve with a drizzle of honey, berries and a dollop of yoghurt.

Tips

Make this recipe savoury by adding black pepper to the egg mix and topping with avocado instead of berries and yoghurt.

This cheat’s version of a popular dish is made with a healthy delicious twist, with a bonus of hardly any washing up.

Method:

1. Cook the spaghetti following the directions on the pack.
2. Heat a pan over medium heat and soften the chopped onions and garlic with a spray of oil or little splash of water.
3. Add the sliced mushrooms and fry until cooked.
4. Reduce the heat then add the cream cheese and gently stir then add the milk and parmesan little by little until all combined.
5. Drain the spaghetti and then toss into the sauce and stir well.
6. Serve with a couple of leaves of baby spinach.

Tips

If you eat meat, you could always add another protein boost with a handful of cooked chicken or diced ham.

Get stuck into this Spanish breakfast of champions that’s high in protein and super easy to make.

Method:

1. Heat 1 teaspoon vegetable oil in a sauce pan over a medium heat, then add all the vegetables and chorizo and fry for around 3 minutes.
2. Add the smoked paprika and the passata and mix, and cook for a further 5 minutes.
3. Add the crème fraiche and spinach and cook until the spinach has wilted then take off the heat.
4. Fry the eggs in a pan with 1 teaspoon of vegetable oil.
5. Cut the baguettes in half and grill them for 2 minutes on each side.
6. Sandwich the baguettes with the chorizo and pepper sauce and fried eggs and cut into 4 to serve.

Tips

If you like it hot, use hot paprika instead of smoked paprika to add some fire!

Get stuck into these delicious lower fat homemade chips, perfect with a side of crunchy slaw. 

Method:

1. Preheat oven to 180°C/350°F/Gas 4.  
2. Chop up potatoes into wedges, keeping the skin on for extra fibre. 
3. Place the wedges onto a roasting tray and pour over oil, mixing to coat evenly. 
4. Bake in the oven for 40 minutes, turning halfway, until crispy. 
5. Meanwhile, place carrot, red onion and white cabbage into a bowl and mix.  
6. Add the light mayo, a small amount of black pepper to taste and mix fully.  

Tips

Use an air fryer to cook the chips if you’ve got one. They’ll come out super crispy.

Grab yourself a boost of omega-3 fatty acids with these delicious, quick-to-prepare tacos.

Method:

1. Pour the lime juice over the cabbage and set aside.
2. Break the mackerel fillets into bite-sized pieces and add the Tabasco sauce.
3. Chop the tomatoes, spring onions and coriander and mix.
4. Warm the refried beans in the microwave for 1 minute.
5. Finally, it’s a matter of assembling your tacos. Warm the tortilla wraps in the microwave for 10 seconds, then spread a layer of refried beans, add the red cabbage and mackerel, top with salsa, fold and enjoy.

Tips

Swap the fish for chicken, add mango to the salsa, or swap the Tabasco for your favourite chilli sauce to make these tacos your own.