20-minute meals

• Breakfast Egg, black bean and salsa wrap 527 kcal, 27 g protein, 13 min
• Lunch Peanut tofu and rice noodle salad 706 kcal, 43 g protein, 20 min
• Snack Rice cakes with whipped feta and tomato 227 kcal, 11 g protein, 5 min
• Dinner Lemon cod with couscous and peas 633 kcal, 46 g protein, 20 min

2,092 kcal, 127 g protein

• Breakfast Spinach and feta omelette with whole wheat toast 471 kcal, 33 g protein, 13 min
• Lunch Garlic shrimp couscous with zucchini and feta 585 kcal, 45 g protein, 18 min
• Snack Hummus with vegetable sticks and pita 274 kcal, 9 g protein, 5 min
• Dinner Shrimp and vegetable rice noodle stir-fry 635 kcal, 47 g protein, 20 min

1,964 kcal, 134 g protein

• Breakfast Mango, spinach and Greek yogurt smoothie 422 kcal, 28 g protein, 5 min
• Lunch Chicken shawarma wraps with garlic yogurt 617 kcal, 47 g protein, 20 min
• Snack Warm edamame with lime and sesame 185 kcal, 18 g protein, 10 min
• Dinner Chickpea shakshuka with feta 690 kcal, 39 g protein, 20 min

1,913 kcal, 132 g protein

• Breakfast Banana oat pancakes with yogurt and strawberries 524 kcal, 30 g protein, 17 min
• Lunch Creamy cottage cheese pasta salad 581 kcal, 37 g protein, 20 min
• Snack Lemon tuna salad lettuce cups 181 kcal, 21 g protein, 8 min
• Dinner Tilapia fish tacos with lime slaw 629 kcal, 47 g protein, 18 min

1,915 kcal, 135 g protein

• Breakfast Apple cinnamon protein oatmeal with walnuts 488 kcal, 33 g protein, 10 min
• Lunch Black bean and corn quesadillas 647 kcal, 37 g protein, 15 min
• Snack Cottage cheese with pineapple and pumpkin seeds 222 kcal, 19 g protein, 6 min
• Dinner Whole wheat spaghetti with tuna, tomato and olives 633 kcal, 42 g protein, 20 min

1,990 kcal, 131 g protein

• Breakfast Greek yogurt bowl with blueberries and granola 456 kcal, 31 g protein, 5 min
• Lunch Tuna and chickpea salad with pita 604 kcal, 40 g protein, 12 min
• Snack Apple slices with peanut butter yogurt dip 284 kcal, 16 g protein, 5 min
• Dinner Lemon cod with couscous and peas 633 kcal, 46 g protein, 20 min

1,976 kcal, 134 g protein

• Breakfast Cottage cheese toast with tomato, cucumber and dill 410 kcal, 30 g protein, 8 min
• Lunch Peanut tofu and rice noodle salad 706 kcal, 43 g protein, 20 min
• Snack Rice cakes with whipped feta and tomato 227 kcal, 11 g protein, 5 min
• Dinner Shrimp and vegetable rice noodle stir-fry 635 kcal, 47 g protein, 20 min

1,978 kcal, 131 g protein