Seeded Avocado Toast with Poached Egg
Approx. per serve: 365 kcal · 16 g protein · 28 g carbs · 22 g fat
Prep: 10 minutes
Ingredients
- 1 slice wholegrain sourdough (45 g)
- ½ ripe avocado (75 g), mashed
- 1 large egg, poached
- 1 tsp mixed seeds (pumpkin, sunflower)
- Pinch of chilli flakes and salt
- Squeeze of lemon juice
Method
Toast the sourdough. Mash avocado with lemon juice and salt, spread onto toast. Top with a poached egg, seeds and chilli flakes. Serve immediately.
Overnight Oats with Seasonal Fruit
Approx. per serve: 310 kcal · 12 g protein · 46 g carbs · 9 g fat
Prep: 5 minutes (+ overnight soak)
Ingredients
- 45 g rolled oats
- 150 ml milk or unsweetened plant milk
- 80 g plain Greek yoghurt
- 80 g seasonal fruit (mango in summer, apple in winter)
- 1 tsp chia seeds
Method
Combine oats, milk, yoghurt and chia seeds in a jar. Refrigerate overnight (minimum 6 hours). In the morning, top with seasonal fruit. No cooking required.
Roasted Vegetable & Hummus Wrap
Approx. per serve: 430 kcal · 14 g protein · 48 g carbs · 20 g fat
Prep: 15 minutes (using pre-roasted veg)
Ingredients
- 1 large wholemeal wrap
- 60 g hummus
- 100 g roasted vegetables (capsicum, zucchini, sweet potato)
- 30 g mixed salad leaves
- 20 g crumbled feta (optional)
Method
Spread hummus across the wrap. Layer roasted vegetables, salad leaves and feta. Roll tightly, cut in half. Wraps using batch-prepped vegetables assemble in under 5 minutes.
Tuna, White Bean & Lemon Salad
Approx. per serve: 380 kcal · 30 g protein · 28 g carbs · 14 g fat
Prep: 10 minutes
Ingredients
- 95 g tinned tuna in spring water, drained
- 120 g tinned cannellini beans, rinsed
- 60 g cherry tomatoes, halved
- ¼ red onion, thinly sliced
- 1 tbsp extra-virgin olive oil
- Juice of ½ lemon, salt and pepper
Method
Combine tuna, beans, tomatoes and onion in a bowl. Dress with olive oil, lemon juice, salt and pepper. Toss gently. This salad keeps well in the fridge for one day.
One-Pan Chicken & Roasted Roots
Approx. per serve: 520 kcal · 38 g protein · 42 g carbs · 18 g fat
Prep + cook: 40 minutes
Ingredients
- 150 g chicken thigh (skin removed, bone-in)
- 150 g mixed root vegetables (sweet potato, carrot, parsnip), cubed
- 80 g broccoli florets
- 1 tbsp olive oil
- 1 tsp smoked paprika, ½ tsp garlic powder, salt
Method
Preheat oven to 200 °C. Toss root vegetables with half the olive oil and spread on a baking tray. Season chicken with paprika, garlic powder and salt; place on the tray alongside vegetables. Roast for 25 minutes. Add broccoli, drizzle with remaining oil, and cook for a further 10 minutes. Internal chicken temperature should reach 74 °C.
Lentil & Sweet Potato Dhal
Approx. per serve: 440 kcal · 20 g protein · 62 g carbs · 10 g fat
Prep + cook: 35 minutes
Ingredients
- 150 g red lentils, rinsed
- 1 medium sweet potato (200 g), diced
- 400 g tinned diced tomatoes
- 400 ml water
- 1 tsp each: cumin, turmeric, ground coriander
- 1 tbsp coconut oil or olive oil
- Handful of baby spinach
Method
Heat oil in a saucepan. Add spices and stir for 30 seconds. Add sweet potato, lentils, tomatoes and water. Bring to a simmer and cook for 25 minutes until lentils are soft and sweet potato is tender. Stir through spinach until wilted. Serve with rice or flatbread.