Cod is a versatile and easy fish to cook. You can bake it, broil it, grill it, add it to soups, or cook it on a stovetop in a sauce like in this recipe. If you haven’t had green rice before, you’ll like this one since it’s packed with flavor from the cod, and spinach.

Serves: 4, Prep: 10 mins, Cook: 20 mins

Kcal: 405, Fats: 5g, Carbs: 63g, Protein: 27g, Fiber: 3g

Ingredients

• 8 green onions

• 2 cloves of garlic

• 1 oz. (30g) fresh cilantro

• 3.5 oz. (100g) baby spinach

• 1.3 pt. (600ml) water

• 10.6 oz. (300g) basmati rice

• 4x 6 oz. (170g) cod fish filets, skinless

• salt & black pepper, to taste

• 1 tbsp. olive oil

• 4 tbsp. natural yogurt

• 2 tsp. harissa paste

Optional:

• ½ tsp. red pepper flakes

• 1 lemon, wedges

• 1 tbsp. cilantro, chopped

Directions

Place green onions, garlic, cilantro, spinach, and water in a blender or food processor and blitz until smooth.

Place the rice in a large skillet, pour over the green sauce, mix, and cook on high heat for 5 minutes.

Stir well, then carefully place the cod filets on top. Season to taste with salt and pepper and drizzle with olive oil. Cover the skillet with a lid, reduce the heat to low, and cook for 12-15 minutes until the rice and the fish have cooked.

Serve the rice and fish with a spoon of yogurt and harissa. Then, garnish with red pepper flakes, cilantro, and lemon wedges.

This recipe is perfect for a quick but healthy meal since it only takes ten minutes to prep. If you prefer not to serve it with white rice, substitute it with brown rice or even quinoa.

Serves: 2, Prep: 10 mins, Cook: 20 mins

Kcal: 653, Fats: 21g, Carbs: 71g, Protein: 47g, Fiber: 13g

Ingredients

• ½ head cauliflower, cut into florets

• 3.5 oz. (100g) chickpeas, drained

• 10.6 oz. (300g) boneless, skinless chicken breast

• 1 red onion, sliced in wedges

• 2 tbsp. olive oil

• ¾ tsp. salt

• ½ tsp. black pepper

• 2 tbsp. garam masala spice

• 8.5 oz. (240g) cooked white basmati rice

• 2 servings, Cilantro & Mint Chutney

Directions

Preheat the oven to 425°F (220°C). Line a baking sheet with baking paper.

Place the cauliflower, chickpeas, chicken, and onion on the baking sheet and drizzle with olive oil. Season with salt, pepper, and garam masala spice, and stir to combine.

Place the baking sheet in the oven and cook for 25 minutes, removing halfway through to mix the ingredients quickly.

Serve over rice with the Cilantro and Mint Chutney (see recipe in this pack).

This recipe makes twelve delicious muffins, allowing two per serving. If you are not fond of cheddar cheese, you can substitute it with a different type of cheese, but make sure they have the same type of texture.

Serves: 6 (makes 12), Prep: 20 mins, Cook: 45 mins

Kcal: 422, Fats: 17g, Carbs: 41g, Protein: 25g, Fiber: 7g

Ingredients

• 1 tbsp. butter

• 10.6 oz. (300g) chicken breast, cut into 1cm cubes

• ½ tsp. dried mixed herbs

• 1 tsp. garlic paste

• ½ tsp. salt

• 1 tsp. black pepper

• 8.8 oz. (250g) all-purpose flour

• 1½ tsp. baking powder

• 8.4 fl oz. (250ml) milk

• 1.8 oz. (50g) natural yogurt

• 1 egg

• 7 oz. (200g) cheddar cheese, grated

• 2 tbsp. red pepper, diced

• 2 tbsp. green pepper, diced

• 2 tbsp. green onion, finely chopped

• 3.5 oz. (100g) sweetcorn drained

Directions

Preheat the oven to 360°F (180°C). Line a 12-muffin tin with muffin cups, or use a silicone muffin tray.

Melt the butter in a small pot over low-medium heat. Add the chicken, mixed herbs, garlic paste, salt, and pepper, and stir to combine. Cover with a lid and cook for 15 minutes, until the chicken is cooked through.

Mix the flour with the baking powder in a large bowl. Whisk the milk with the yogurt and egg in a separate bowl, then fold the wet ingredients into the dry ingredients.

Add the cooked chicken, cheese, red and green peppers, green onion, and sweetcorn and mix well.

Pour the batter equally into each of the muffin cups and bake in the oven for 30 minutes until golden and a toothpick inserted into the center of the muffin comes out clean.

Remove the tray from the oven and set aside to cool for 10 minutes, then transfer the muffins to a cooling rack. Serve warm.

Store leftover muffins in an airtight container in the refrigerator for 4-5 days.

A perfect grab-and-go breakfast for busy people. Make a batch, store them in the fridge, and have them ready for grabs. Yogurt is packed with protein and probiotics, but choose unsweetened and grass-fed when possible, as they are healthier options.

Serves: 3, Prep: 15 mins, Cook: 0, Chill: 2 hrs overnight + 30 mins

Kcal: 406, Fats: 17g, Carbs: 45g, Protein: 22g, Fiber: 9g

Ingredients

For the jam:

• 13 oz. (370g) mixed berries, frozen

• 2½ tbsp. chia seeds

• 1 tbsp. orange juice

• 2 tbsp. maple syrup

For the parfait:

• 16 oz. (450g) Greek yogurt

• 3 tbsp. peanut butter, natural

• 4 tbsp. granola to serve

• 2 strawberries, sliced, to serve

Directions

To make the chia jam, combine the berries, chia seeds, and orange juice in a bowl and stir well.

Cover and leave room temperature for 1-2 hours or chill in the refrigerator overnight.

When ready to eat, mash the jam until smooth. Stir in the maple syrup and leave for 20-30 minutes.

This recipe serves three and only uses half the jam, so store the remaining jam in an airtight container in the refrigerator for up to 1 week.

For each parfait, divide the yogurt between 3 serving glasses or bowls. Top with layers of peanut butter and chia jam.

Repeat each layer and chill until ready to serve.

When ready to serve, top with granola and strawberries.

Southeast Asian-inspired marinaded chicken drumsticks taste wonderfully on the grill or in a crockpot. These make great appetizers or as part of a main meal.

Serves: 6, Prep: 20 mins, Cook: 3 hrs, Chill: 30 mins or overnight

Kcal: 253, Fats: 28g, Carbs: 8g, Protein: 57g, Fiber: 1g

Ingredients

• ½ cup (120ml) tamari

• ½ cup (120ml) chicken broth

• 4 tbsp. Thai sweet chili sauce

• 2 tbsp. sriracha

• 2 tbsp. coconut sugar

• juice of 1 lime

• 1" fresh ginger, peeled & minced

• 3 cloves garlic, crushed

• 4 lbs. (1.8kg) chicken drumsticks

• 2 green onions, thinly sliced

• 1 tsp. sesame seeds to garnish

Directions

Whisk together the tamari, chicken broth, Thai sweet chili sauce, sriracha, coconut sugar, lime juice, ginger, and garlic in a large bowl.

Place the chicken drumsticks into a large bowl and pour over the marinade, taking time to ensure each drumstick is well coated. Cover the bowl and marinate the chicken for at least 30 minutes or, if time allows, overnight.

When ready to cook, place the drumsticks into the bowl of the slow cooker and pour over the marinade. Cook on high for 3 hours until the drumsticks are tender and cooked.

Preheat the broiler (grill) to high. Line a large baking sheet with kitchen foil.

Transfer the drumsticks to the baking sheet and broil until golden and crisp, roughly 3-5 minutes. Garnish with green onions and sesame seeds, and serve hot.

If you are looking for a simple meal that packs a lot of flavor and is nutritious, this recipe is for you. This recipe is ideal for anyone looking to meal prep for a busy work week, as it takes no more than fifteen minutes to cook.

Serves: 4, Prep: 15 mins, Cook: 15 mins

Kcal: 444, Fats: 24g, Carbs: 24g, Protein: 35g, Fiber: 2g

Ingredients

• 4x 6 oz. (170g) salmon filets

• 2 tsp. olive oil

• Salt & pepper

• 2 tbsp. butter

• 2 tbsp. honey

Mango salsa:

• 1 mango, diced

• 1 red bell pepper, diced

• ½ red onion, diced

• handful of cilantro, finely chopped

• juice of 1 lime

• ¼ tsp. salt, or to taste

Directions

Make the mango salsa by combining all the ingredients in a bowl, then mix well and set aside.

Rub salmon with olive oil and season with salt and pepper.

Melt the butter in a large non-stick skillet over medium heat, then stir in honey.

Place the salmon filets in the skillet and cook for 5-6 minutes. Flip the salmon over and cook a further 8 minutes until the salmon is caramelized on the outside and cooked through.

Top the salmon filets with the mango salsa and serve immediately.

Do something new and 'egg-citing' with your eggs. Make this delicious poached egg dish popular in the Middle East and North Africa for breakfast, lunch, or dinner. You won't be disappointed.

Serves: 2, Prep: 10 mins, Cook: 15 mins

Kcal: 490, Fats: 27g, Carbs: 39g, Protein: 28g, Fiber: 12g

Ingredients

• 12 asparagus spears

• ¾ cup (120g) green peas

• ¾ cup (120g) edamame beans

• 7 oz. (200g) spinach, shredded

• salt & pepper

• 2 tbsp. olive oil

• 3 leeks, sliced

• 2 cloves garlic, minced

• 2 tsp. cumin seeds

• 4 eggs

• 1 tbsp. dill, chopped

• pinch chili flakes

Directions

Bring a pot of salted water to a boil, add the asparagus, and cook for 30 seconds. Add the green peas and edamame beans and cook for another 30 seconds, then add the spinach and cook for a few more seconds, until wilted.

Drain the vegetables in a colander.

Heat the olive oil in a large skillet over medium heat. Cook the leeks and garlic until soft, then add the cumin seeds. Stir in the drained vegetables and cook for 3-4 minutes.

Season with salt and pepper, and create four craters in the vegetables for the eggs. Crack one egg into each of the craters.

Cover the skillet with a lid, and cook until the eggs are cooked to your liking. To serve, scatter over the dill and chili flakes.

Thick, creamy, rich, and, best of all, a simple chicken soup recipe that you can cook in a crockpot that is perfect for those days you don’t feel like spending too much time in the kitchen.

Serves: 6, Prep: 20 mins, Cook: 6 hrs

Kcal: 367, Fats: 16g, Carbs: 22g, Protein: 33g, Fiber: 4g

Ingredients

• 1½ lbs. (680g) boneless, skinless chicken breasts

• salt & pepper

• 1 lb. (450g) baby potatoes, quartered

• 8 oz. (225g) cream cheese

• 1 yellow onion, chopped

• 1 carrot, chopped

• 1 jalapeño, finely chopped

• 4 cloves garlic, finely chopped

• 1 bunch thyme

• 32 fl oz. (960ml) chicken broth

• 8.1 fl oz. (240ml) whole milk

• 1 chicken bouillon cube

• 2 tsp. curry powder

• 1 tsp. dried oregano

• 7 oz. (200g) kale, stems removed, chopped

Directions

Season the chicken with salt and pepper and place in the bottom of the slow cooker.

Add the potatoes, cream cheese, onion, carrot, jalapeño, garlic, and thyme and combine.

Add the chicken broth, milk, bouillon cube, curry powder, oregano, and season with more salt and pepper.

Cover the slow cooked with the lid and cook on LOW for 6 hours.

Transfer the cooked chicken to a plate and shred the chicken using two forks.

Return the chicken to the slow cooker and add in the kale. Stir until well combined and cook on low for around 10 minutes until the kale has wilted.

Check the soup for seasoning, add more salt and pepper to taste, and serve.

You’ll love this sweet potato pancake recipe if you like sweet potatoes. They are not just for baking or frying. Sweet potatoes are also packed with beta-carotene, which can offer antioxidant protection for the skin.

Serves: 2 (2 large pancakes per serving)

Prep: 5 mins, Cook: 10 mins

Kcal: 390, Fats: 16g, Carbs: 34g, Protein: 28g, Fiber: 6g

Ingredients

For the protein pancakes mix:

• 1 large sweet potato, cooked & mashed

• 7.9 oz. (225g) egg whites

• 1 oz. (30g) vanilla protein powder

• 1.2 oz. (35g) ground flaxseed

• 2 tsp. baking powder

• ½ tsp. pure vanilla extract

• ⅛ tsp. sea salt

• ⅛ tsp. ground cinnamon

• 1 tbsp. coconut oil for cooking

To serve:

• 2 tbsp. chopped pecans for garnish

• 2 tbsp. maple syrup for serving

Directions

In a blender, add all the ingredients for the pancakes, except for the coconut oil, and blitz until smooth.

Add the coconut oil to a non-stick skillet and place over medium-high heat.

Pour ¼ of the pancake batter into the hot skillet and cook the pancake for 2-4 minutes, until bubbles appear in the pancake's center.

Flip the pancake over and cook for a further 2-3 minutes or until golden brown and cooked through.

Repeat the process with the remaining batter to make 2 large pancakes.

Serve the pancakes warm with the chopped pecans and a drizzle of maple syrup.