Welcome — let’s prep.

Ingredients

• •700 g chicken breast
• •240 g rice
• •1 can black beans, rinsed
• •1 can sweetcorn, drained
• •200 g salsa
• •200 g Greek yogurt + juice of 1 lime
• •1 tbsp olive oil, 2 tsp cumin, 2 tsp paprika, salt

kcal

600

protein

52 g

carbs

70 g

fat

9 g

per serving

Method

1. 1.Cook the rice.
2. 2.Toss the chicken with oil, cumin, paprika and salt. Roast at 200 °C for 20–22 minutes, then slice.
3. 3.Warm the beans and corn.
4. 4.Stir the lime juice and a pinch of salt into the yogurt.
5. 5.Divide rice, chicken, beans, corn and salsa into 4 containers; keep the sauce in small pots.

Swap: Vegetarian: roast 400 g tofu cubes instead of the chicken.

Ingredients

• •500 g lean turkey mince
• •320 g whole-wheat pasta
• •700 g passata
• •1 onion, 1 carrot, 2 garlic cloves, finely chopped
• •1 tbsp tomato paste, 1 tsp oregano
• •1 tbsp olive oil
• •40 g parmesan

kcal

590

protein

43 g

carbs

68 g

fat

15 g

per serving

Method

1. 1.Soften onion, carrot and garlic in the oil for 5 minutes.
2. 2.Add the mince and brown it, breaking it up.
3. 3.Stir in tomato paste, passata and oregano. Simmer for 20 minutes.
4. 4.Cook the pasta 1 minute less than the pack says.
5. 5.Portion pasta and sauce; add the parmesan when you reheat.

Swap: Vegetarian: 200 g red lentils instead of mince — add 300 ml water.

Ingredients

• •600 g salmon fillets
• •240 g jasmine rice
• •600 g broccoli florets
• •60 ml soy sauce, 2 tbsp honey
• •Thumb of ginger + 2 garlic cloves, grated
• •1 tsp cornstarch, 1 tbsp sesame seeds

kcal

635

protein

40 g

carbs

68 g

fat

22 g

per serving

Method

1. 1.Cook the rice.
2. 2.Whisk soy sauce, honey, ginger, garlic and cornstarch with 3 tbsp water.
3. 3.Put salmon and broccoli on a tray and brush with half the sauce. Bake at 200 °C for 12–14 minutes.
4. 4.Simmer the rest of the sauce for 1 minute until glossy.
5. 5.Portion, drizzle with the sauce and sprinkle with sesame.

Swap: Vegetarian: firm tofu instead of salmon — bake for 20 minutes.

Ingredients

• •700 g skinless chicken thighs
• •240 g couscous
• •400 g Greek yogurt, ½ cucumber (grated), 1 garlic clove
• •250 g cherry tomatoes, ½ cucumber, 1 red onion
• •80 g feta
• •1 tbsp olive oil, 2 tsp oregano, 1 tsp paprika, juice of 1 lime

kcal

660

protein

55 g

carbs

53 g

fat

22 g

per serving

Method

1. 1.Toss the chicken with oil, oregano, paprika and salt. Roast at 200 °C for 25 minutes, then slice.
2. 2.Pour 300 ml boiling water over the couscous, cover for 5 minutes, then fluff with a fork.
3. 3.Squeeze the grated cucumber dry and stir it into the yogurt with garlic, lime and salt — your tzatziki.
4. 4.Chop the tomatoes, cucumber and onion.
5. 5.Portion couscous, chicken and salad, crumble feta on top and keep the tzatziki separate.

Swap: Vegetarian: 2 cans of chickpeas, roasted for 20 minutes.

Ingredients

• •500 g lean beef mince (5%)
• •2 cans kidney beans, rinsed
• •1 can chopped tomatoes
• •2 bell peppers + 1 onion, diced
• •2 tbsp tomato paste, 2 tsp cumin, 2 tsp paprika, 1 tsp chili
• •200 g rice
• •1 tbsp olive oil

kcal

560

protein

41 g

carbs

70 g

fat

11 g

per serving

Method

1. 1.Brown the mince in the oil, then add onion and peppers for 5 minutes.
2. 2.Stir in the tomato paste and spices for 1 minute.
3. 3.Add the tomatoes, beans and 200 ml water. Simmer for 25 minutes.
4. 4.Cook the rice.
5. 5.Portion — chili freezes perfectly, so this is your Thursday and Friday meal.

Swap: Vegetarian: skip the mince, add a third can of beans and the corn.

Ingredients

• •200 g rolled oats
• •500 g skyr or low-fat quark
• •400 ml milk
• •2 tbsp chia seeds
• •2 tbsp honey
• •300 g berries

kcal

410

protein

26 g

carbs

58 g

fat

7 g

per serving

Method

1. 1.Stir oats, skyr, milk, chia and honey together.
2. 2.Divide into 4 jars and top with the berries.
3. 3.Refrigerate overnight — breakfast for four days is done.

Swap: Dairy-free: soy yogurt and oat milk (protein drops to about 14 g).