Recipes
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127 of 127 recipes
BreakfastGreek Yoghurt Berry Bowl
Protein-rich breakfast with berries and granola
BreakfastScrambled Eggs on Toast
Classic breakfast with protein and carbs
BreakfastOvernight Oats
Prepared the night before, no cooking required
BreakfastQuick Chickpea Curry with Rice
South Asian breakfast: chickpeas, spices, rice
BreakfastBanana Berry Smoothie
Quick drinkable breakfast with fruit and yoghurt
LunchChicken Tikka Rice Bowl
South Asian lunch: spiced chicken with rice and yoghurt
LunchRed Lentil Dal with Roti
Traditional South Asian lunch: creamy lentils with flatbread
LunchGrilled Salmon Salad
Mediterranean lunch: salmon with fresh greens
LunchChickpea & Vegetable Salad
Quick vegetarian lunch with protein from chickpeas
LunchTuna Salad Sandwich
Quick British lunch: tuna with fresh vegetables on bread
LunchEgg Fried Rice
Asian lunch: rice with scrambled egg and vegetables
DinnerBaked Salmon with Roasted Vegetables
Mediterranean dinner: salmon fillet with seasonal vegetables
DinnerChicken Stir-Fry with Rice
Asian dinner: quick chicken with vegetables
DinnerPaneer Tikka Masala with Rice
South Asian dinner: creamy paneer curry
DinnerLentil Bolognese with Pasta
Vegetarian dinner: rich lentil sauce over pasta
DinnerBaked Chicken Breast with Sweet Potato
Simple dinner: roasted chicken with sides
DinnerBean Chilli with Rice
Vegetarian dinner: spiced beans over rice
SnackHummus with Vegetables
Quick snack: protein-rich dip with fresh vegetables
SnackMixed Nuts with Apple
Balanced snack: protein and natural sugars
SnackYoghurt with Berries
Simple snack: protein and antioxidants
Banana & Seed Porridge
Creamy oats with mashed banana and a crunch of seeds. Cheap, filling and ready in minutes.
Apple & Yoghurt Overnight Oats
Make it the night before and grab it on the way out. No cooking, no sugar added.
Spinach Scrambled Eggs on Toast
Three-egg scramble with wilted spinach on wholemeal toast. A high-protein start for pennies.
Cottage Cheese & Tomato Toast
Protein-rich toast topped with cool cottage cheese, juicy tomato and seeds.
Mushroom & Pea Omelette
A fluffy three-egg omelette packed with mushrooms, onion and peas.
Berry & Oat Yoghurt Bowl
Thick Greek yoghurt with frozen berries, oats and seeds. No cooking needed.
Peanut Butter Banana Oats
A warming, energy-rich bowl of oats with banana and a spoon of peanut butter.
Eggs & White Beans on Toast
Fried eggs on toast with garlicky white beans and fresh tomato. A hearty breakfast with real fibre.
Tuna & White Bean Salad
A quick protein-packed salad from the cupboard: tinned tuna, white beans, tomato and lemon.
Chicken & Salad Sandwich
Wholemeal bread filled with chicken, yoghurt dressing and crunchy salad. A packed lunch that keeps you full.
Hearty Lentil & Veg Soup
A thick, warming soup made from lentils and everyday vegetables. Cheap enough to batch-cook and freeze.
Chickpea, Tomato & Sweetcorn Salad
A colourful no-cook salad of chickpeas, sweetcorn and crunchy veg with lemon dressing.
Veggie Egg Fried Rice
Use up leftover rice with eggs and frozen veg for a fast, filling lunch.
Tuna & Sweetcorn Jacket Potato
A microwaved jacket potato piled high with tuna, sweetcorn and yoghurt. Quick, cheap comfort.
Veg & Bean Bulgur Stew
A one-pan stew of bulgur wheat, root veg and kidney beans. Wholesome and very cheap.
Tuna Pasta Salad
Wholewheat pasta with tuna, sweetcorn and crunchy veg. Makes a great cold lunchbox.
Chicken & Veg Traybake
Chicken thighs roasted on one tray with potatoes and veg. Hands-off cooking and only one dish to wash.
Chicken & Chickpea Tomato Stew
A fragrant one-pot stew of chicken thigh, chickpeas and fresh tomatoes served over rice.
Turkey & Bean Chilli
A lean, high-protein chilli with turkey mince and kidney beans, served with brown rice.
Lentil & Spinach Curry
A creamy-tasting vegan curry of lentils, potato and spinach. Very cheap and full of fibre.
Baked Fish, Potatoes & Peas
Simple white fish with crisp-edged potatoes, green peas and a squeeze of lemon.
Sardine, Tomato & Kale Pasta
Wholewheat pasta tossed with tinned sardines, fresh tomatoes and greens. Omega-3s for under two pounds.
Beef & Lentil Bolognese
Lean beef mince stretched with lentils and fresh tomatoes. Budget-friendly and higher in fibre.
Egg & Veg Noodle Stir-fry
A fast, cheap noodle stir-fry with egg, cabbage, carrot and peas.
Chicken & Veg Stir-fry with Rice
Quick chicken thigh stir-fry with crunchy veg and brown rice.
Bean Chilli Jacket Potato
A smoky vegan bean chilli spooned over a microwaved jacket potato.
Tofu & Veg Stir-fry
Crisp-fried tofu with cabbage, carrot and pepper, served over brown rice.
Cauliflower & Chickpea Curry
A mild, fragrant vegan curry with cauliflower, chickpeas and fresh tomato.
Boiled Eggs & Veg Sticks
Two boiled eggs with crunchy carrot and cucumber. Protein and fibre for pennies.
Berry & Seed Yoghurt Pot
Greek yoghurt with frozen berries and a sprinkle of seeds.
Apple & Peanut Butter
Crisp apple slices with a spoon of peanut butter. A filling snack with healthy fats.
Cottage Cheese & Veg Sticks
Cool cottage cheese with carrot and cucumber for dipping. High in protein and low in effort.
Spinach & Tomato Gram Flour Pancakes
Savoury vegan pancakes made from chickpea flour, a classic cheap breakfast across South Asia.
Sweet Potato & Egg Hash
Crispy sweet potato cubes fried with pepper and onion, topped with eggs.
Savoury Oats with Egg & Spinach
Porridge the savoury way: oats cooked in water with spinach and cheese, topped with a soft egg.
Banana, Oat & Cinnamon Yoghurt Bowl
Creamy yoghurt blended with banana and milk, topped with oats and cinnamon.
Cinnamon Apple Porridge
Hearty porridge with grated apple and cinnamon. Naturally sweet, no sugar added.
Mackerel & Tomato on Toast
Tinned mackerel on wholemeal toast with juicy tomato and lemon. Omega-3 rich and ready in minutes.
Potato & Pea Frittata
A thick, sliceable frittata made with leftover potato, peas and a little cheese. Good cold too.
Peanut Butter & Banana Soya Oats
A calorie-rich, dairy-free porridge for when you need more energy: oats, banana and peanut butter.
Cottage Cheese, Berry & Oat Bowl
Protein-rich cottage cheese with berries, oats and seeds. Filling and light.
Tofu Scramble on Toast
A vegan scramble: crumbled tofu fried with onion, spinach and mild curry spice.
Mackerel, Beetroot & Potato Salad
Warm potatoes with tinned mackerel, cooked beetroot and a lemon dressing.
Leek, Potato & White Bean Soup
A smooth, filling soup made creamy with white beans instead of cream.
Simple Red Lentil Dal & Rice
Soft, spiced red lentils with tomato and onion, served with rice. Among the cheapest meals you can make.
Egg, Potato & Green Bean Salad
A hearty Mediterranean-style salad with boiled eggs, new potatoes and green beans.
Bean Minestrone
A chunky Italian-style vegetable soup with cannellini beans and small pasta.
Lemony Chicken & Veg Couscous
Fluffy couscous with shredded chicken, pepper, cucumber and tomato. A cold-or-warm lunch box.
Sardine & Cucumber Sandwich
Mashed tinned sardines with lemon on wholemeal bread. Soft bones add calcium.
Chickpea & Spinach Stew
A quick cumin-spiced vegan stew of chickpeas, tomato and spinach over rice.
Warm Barley, Lentil & Kale Bowl
A chewy, fibre-rich grain bowl with lentils, carrot and kale in a lemon dressing.
Tuna, Sweetcorn & Rice Bowl
Cold rice salad with tuna, sweetcorn and crisp veg in a light soy dressing. Ideal for using leftover rice.
Cheesy Bean Jacket Potato
A big microwaved jacket potato topped with warm white beans and melted cheese. Cheap and comforting.
Egg & Cucumber Sandwich
Boiled egg mashed with Greek yoghurt on wholemeal bread. A school or work lunchbox classic.
Curried Carrot & Lentil Soup
A warming smooth soup of red lentils and carrot, lightly spiced.
Lemon Garlic Chicken with Rice & Peas
Pan-fried chicken thighs with a lemon and garlic glaze, fluffy rice and sweet peas.
Chicken, Sweet Potato & Black Bean Skillet
A smoky one-pan dinner of chicken, sweet potato and black beans in a fresh tomato sauce.
Lighter Beef & Lentil Cottage Pie
A classic cottage pie stretched with lentils and vegetables, topped with creamy mash.
Turkey & Pepper Rice Skillet
Lean turkey mince with peppers and tomato over rice. Quick, filling and high in protein.
Warm Mackerel & Potato Salad
Tinned mackerel with warm potatoes, green beans and a mustardy lemon dressing. Omega-3 rich.
Sardines & Garlicky White Beans on Toast
Tinned sardines served over garlicky tomato beans on wholemeal toast. Protein, calcium and fibre in one plate.
Vegan Lentil Cottage Pie
A rich lentil and vegetable base topped with fluffy mash. Freezes beautifully.
Chickpea & Sweet Potato Curry
A sweet, mellow vegan curry with sweet potato, chickpeas and spinach.
Tofu & Peanut Veg Stir-fry
Golden tofu and crunchy veg in a simple peanut-soy sauce over brown rice.
Egg & Tomato Curry with Rice
Boiled eggs simmered in a spiced fresh tomato sauce. A cheap, satisfying curry.
Creamy Chicken, Leek & Potato Skillet
Chicken thigh with sliced potato and leeks in a light milk and cheese sauce. Proper comfort food.
White Fish & Bean Tomato Stew
Flaky white fish poached in a garlicky tomato and bean stew. Light but very high in protein.
Beef & Cabbage Stir-fry
Lean beef mince stir-fried with cabbage and carrot. High in protein and iron.
One-Pan Turkey & Courgette Pasta
Turkey mince, courgette and fresh tomato tossed through wholewheat pasta in one pan.
Big Lentil Bolognese
A vegan bolognese made with brown lentils and fresh tomatoes over wholewheat pasta. Very high in fibre.
Spinach & Potato Frittata
A big, golden frittata with potato, spinach and cheese. Serve warm with a simple salad.
Chicken & Barley Veg Stew
A hearty one-pot stew of chicken, pearl barley and root vegetables.
Cauliflower & Red Lentil Curry Soup
A thick, gently spiced soup-stew of red lentils, cauliflower and carrot. Easy on the stomach and very cheap.
Mackerel, Rice & Pea Bowl
Flaked tinned mackerel over rice with peas and cucumber in a light soy dressing. Dinner in 15 minutes.
Tuna, White Bean & Tomato Pasta
A fast pasta with tinned tuna, creamy white beans and fresh tomatoes. High in protein and fibre.
Two-Ingredient Banana Oat Cookies
Soft baked cookies from just oats and ripe banana. No added sugar.
Crunchy Roasted Chickpeas
Crispy paprika chickpeas: a cheap, high-fibre alternative to crisps.
Beetroot Cottage Cheese Dip & Veg
A bright pink protein dip with carrot sticks for dunking.
Tuna Cucumber Bites
Cucumber rounds topped with tuna and yoghurt. Light, cool and high in protein.
Mini Egg & Spinach Muffins
Bite-sized baked omelettes you can make in batches and reheat. Great for lunchboxes.
Cinnamon Apple Yoghurt
Grated apple stirred into thick yoghurt with cinnamon and a few seeds.
Turkey, Lentil & Veg Soup
A light but filling soup of turkey mince, lentils and cabbage. High in protein, low in calories.
Egg, White Bean & Spinach Bowl
Warm white beans and spinach topped with boiled eggs and fresh tomato. Light, fibre-rich and high in protein.
Tuna & Chickpea Crunch Salad
A big high-protein salad of tuna, chickpeas, cucumber and tomato with lemon.
Cottage Cheese & Chickpea Salad Bowl
A vegetarian high-protein bowl with cottage cheese, chickpeas and crunchy salad.
Light White Fish & Veg Traybake
White fish roasted over courgette, pepper and tomato on one tray. Low in calories, very high in protein.
Light Chicken & Broccoli Stir-fry
A quick, low-calorie stir-fry with chicken thigh, broccoli and cabbage. Big on crunch and protein.
Light Lentil & Vegetable Stew
A fibre-packed vegan stew of lentils, courgette, tomato and kale. Filling for very few calories.
Eggs, Mushrooms & White Beans
A fibre-rich savoury breakfast of soft scrambled eggs, mushrooms, spinach and white beans.
Tofu & Chickpea Curry
Golden tofu and chickpeas in a spiced tomato sauce. A high-protein vegan curry.
Black Bean & Sweet Potato Chilli
A smoky, filling vegan chilli with black beans, sweet potato and pepper.
Edamame & Veg Rice Bowl
Protein-rich soya beans with crunchy veg and brown rice in a simple soy dressing. Fully vegan.
Lentil & Chickpea Tomato Stew
A cumin-scented stew of two kinds of pulses, fresh tomato and spinach, served over rice.
Cheesy Veg & Bean Pasta
A vegetarian pasta with courgette, tomato and white beans, finished with cheddar. Higher protein than it sounds.
Tomato & Chickpea Baked Eggs
A shakshuka-style pan of spiced tomatoes and chickpeas with eggs baked on top, served with toast.
Tofu & Veg Noodle Soup
A light, savoury noodle soup with tofu, cabbage and carrot.
Lentil, Tomato & Cucumber Salad
A vegan protein salad of brown lentils with crunchy veg and lemon.
White Beans & Mushrooms on Toast
A vegan breakfast of garlicky white beans and mushrooms on wholemeal toast.
Edamame & Sweetcorn Rice Salad
A cold, protein-rich vegan salad with soya beans, sweetcorn and brown rice.
Butternut Squash & Red Lentil Curry
A sweet, creamy-tasting vegan curry of butternut squash and red lentils.
Mushroom & Lentil Ragu Jacket Potato
A rich vegan ragu of lentils and mushrooms spooned over a microwaved jacket potato.
Berry Soya Overnight Oats
Oats soaked overnight in soya milk with frozen berries and seeds. Fully vegan and ready when you wake up.
Chickpea Flour Omelette
A vegan omelette from gram flour with mushrooms, onion and tomato. Surprisingly egg-like and high in protein.
Peanut Butter & Banana Toast
Wholemeal toast with a thin layer of peanut butter and sliced banana. Quick, filling and vegan.
Soya Apple Cinnamon Porridge
Warming vegan porridge with grated apple, cinnamon and seeds.
Tofu & Sweet Potato Breakfast Bowl
Crumbled tofu fried with sweet potato, spinach and paprika. A savoury, high-protein vegan bowl.
Spiced Chickpea & Tomato Toast
Mashed chickpeas with cumin and lemon on wholemeal toast, topped with fresh tomato.
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