Method:

1. Boil the noodle nests in water over a high heat. This won’t take long so keep an eye on them. Once cooked, drain the noodles and set aside.
2. Gently place eggs into a saucepan of boiling water and cook for 5 minutes before removing and putting in a bowl of cold water to stop them cooking further.
3. Lay the cashew nuts in a small oven proof dish and roast in the oven (no oil) until starting to turn golden brown. Take care not to burn them!
4. Prepare the sauce by mixing the soy sauce, ginger, garlic and honey in a small bowl.
5. Heat a large flying pan over a high heat and drizzle in the sesame oil. Once hot, add the pak choi, carrot and mushrooms and fry until slightly softened.
6. Next, add the noodles and sauce mixture to the frying pan and continue to cook until everything is combined.
7. Divide the veggie noodles between two plates and garnish with the roasted cashew nuts, some kimchi, a boiled egg and a squeeze of lime.

tips and tweaks:

Method:

1. Preheat the oven to 180°C 180°C/350°F/Gas 4.
2. Place the sausages in a pan with the oil and fry for around 5-10 minutes over a medium heat.
3. Add the chopped onion and soften for a few minutes.
4. Add all the other ingredients apart from the potatoes to the pot with the sausage and onion, making sure the stock covers the vegetables.
5. Place the slices of potato over the top of the other ingredients to cover.
6. Place the pot in the oven (without the lid) for around 60 minutes or until the potatoes are browning and soft.

tips and tweaks:

Method:

1. Throw all the ingredients into a saucepan, keeping a few pieces of apple aside.
2. Cook over a medium heat until boiling then lower the heat and simmer gently for 5 minutes, stirring often.
3. Spoon the porridge into a serving bowl and top with the remaining apple and add a sprinkle of cinnamon.

tips and tweaks:

Pack some protein in your lunchbox with these magnificent mini versions of an Italian favourite.

Method:

1. Preheat oven to 180°C/350°F/Gas 4.
2. Whisk the eggs together in bowl and add the herbs and a pinch of salt and pepper.
3. Lightly grease a 6 case muffin tin. Put a tablespoon of peas in each case followed by a few sliced mushrooms, a couple of sundried tomatoes and a few spinach leaves.
4. Pour the egg mixture evenly between the 6 cases. Sprinkle over a few slices of spring onions and crumble in the feta.
5. Bake in the oven for 25-30 minutes.
6. Allow to cool and then pop into your lunch box with your choice of side salad.
    
    

tips and tweaks:

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.