High-protein breakfast; can be made gluten free with GF oats.
Good post-session carbs and protein; swap yogurt for dairy-free if needed.
High-protein wrap; use gluten-free wrap if required.
Balanced meal with lean protein and veg; easy to scale up for family.
Carb-focused vegetarian meal; add extra cheese or beans for more protein.
Portable snack; check nut/seed allergies before sharing.
Use wholemeal bread for extra fibre; swap butter for a light spread if preferred.
Choose 100% peanut butter without added sugar where possible.
Use microwave rice for speed; swap chicken for tofu for a veggie version.
Use a microwave to speed up the potato, then crisp the skin in the oven if you have time.
Use skin-on salmon fillets for extra healthy fats; swap veg based on what’s in the fridge.
Use extra veg like grated carrot or peppers to boost fibre and volume.
Use light coconut milk to keep the calories sensible while still getting flavour.
Use lean beef strips or swap to chicken, pork or tofu depending on what you have.
Use soft tortillas and load up the slaw to keep things filling but fresh.
Use leftover roast chicken if you have it; swap pittas for wraps if easier.
Choose a thick Greek-style yogurt for best texture and staying power.
Great when you’re in a hotel room or short on pans and time.
Use wholegrain crackers or pitta for better fibre and staying power.
Use steel-cut or jumbo oats so they don’t turn to complete mush.
