50 Healthy Meal Ideas for Weight Loss (With Recipes)

Ingredients

• 200g (7 oz) plain Greek yogurt (2% fat)
• ½ cup mixed berries (blueberries, raspberries, strawberries)
• 3 tbsp low-sugar granola
• 1 tsp honey
• ½ tsp vanilla extract

Instructions

1. Stir vanilla extract into the Greek yogurt.
2. In a glass or bowl, layer half the yogurt, then berries, then granola.
3. Repeat layers and drizzle with honey.
4. Serve immediately or refrigerate overnight for a grab-and-go breakfast.

Ingredients

• 4 egg whites (or ¾ cup carton egg whites)
• ½ cup baby spinach
• ¼ red bell pepper, diced
• ¼ cup mushrooms, sliced
• 2 tbsp crumbled feta cheese
• 1 tsp olive oil, salt & pepper

Instructions

1. Heat olive oil in a non-stick skillet over medium heat.
2. Sauté mushrooms and bell pepper for 2-3 minutes.
3. Add spinach and cook until wilted, about 1 minute.
4. Pour egg whites over vegetables. Cook undisturbed for 2 minutes.
5. Sprinkle feta, fold omelet in half, and slide onto plate.

Ingredients

• ½ cup rolled oats
• ¾ cup unsweetened almond milk
• 1 tbsp chia seeds
• 1 tbsp natural almond butter
• ½ tsp cinnamon
• 1 tsp maple syrup
• Sliced banana or berries to top

Instructions

1. Combine oats, almond milk, chia seeds, cinnamon and maple syrup in a jar.
2. Stir well, seal and refrigerate overnight (at least 6 hours).
3. In the morning, stir and add a splash of milk if too thick.
4. Top with almond butter and fresh fruit.

Ingredients

• 2 slices whole-grain sourdough bread
• ½ ripe avocado
• 2 large eggs
• 1 tsp lemon juice
• Pinch red pepper flakes, salt & black pepper
• Fresh chives to garnish

Instructions

1. Toast the bread until golden and firm.
2. Mash avocado with lemon juice, salt and pepper.
3. Bring a small saucepan of water to a gentle simmer. Add a splash of vinegar.
4. Crack each egg into a cup. Swirl the water and gently slide eggs in. Poach 3 minutes.
5. Spread avocado on toast, top with a poached egg, red pepper flakes and chives.

Ingredients

• 1 scoop vanilla protein powder
• ½ frozen banana
• ½ cup frozen mango chunks
• ¼ cup plain Greek yogurt
• ¼ cup unsweetened almond milk (just enough to blend)
• Toppings: kiwi slices, coconut flakes, pumpkin seeds, fresh berries

Instructions

1. Blend protein powder, banana, mango, yogurt and almond milk until thick and creamy. Add as little liquid as possible.
2. Pour into a wide bowl.
3. Arrange toppings in rows or sections for a beautiful presentation.
4. Eat immediately , smoothie bowls get watery fast.

Ingredients

• ½ cup low-fat cottage cheese
• 2 whole eggs
• ½ cup rolled oats (blended into flour)
• ½ tsp baking powder
• ½ tsp vanilla extract
• Pinch of cinnamon
• Fresh fruit & a drizzle of honey to serve

Instructions

1. Blend oats until fine. Add cottage cheese, eggs, baking powder, vanilla and cinnamon. Blend smooth.
2. Heat a non-stick pan over medium-low heat. Lightly spray with cooking oil.
3. Pour ¼ cup batter per pancake. Cook until bubbles form and edges set, about 2 minutes.
4. Flip and cook 1 more minute. Serve with fruit and a drizzle of honey.

Ingredients

• 1 can (400g (14 oz)) crushed tomatoes
• 3 large eggs
• ½ onion, diced
• 2 garlic cloves, minced
• 1 tsp smoked paprika, ½ tsp cumin, pinch of chilli flakes
• 1 tbsp olive oil
• Fresh parsley & 1 slice whole-grain bread to serve

Instructions

1. Heat olive oil in a wide skillet. Sauté onion 5 minutes, add garlic and spices, cook 1 minute.
2. Add crushed tomatoes, stir and simmer 10 minutes until thickened. Season with salt.
3. Make 3 wells in the sauce. Crack one egg into each well.
4. Cover and cook on low until whites are set but yolks still runny, about 5-7 minutes.
5. Garnish with parsley and serve straight from the pan with bread.

Ingredients

• 1 large cucumber, cut into ½-inch rounds
• 80g (3 oz) smoked salmon, cut into small pieces
• ½ cup part-skim ricotta
• 1 tsp lemon zest
• 1 tsp capers
• Fresh dill & black pepper

Instructions

1. Mix ricotta with lemon zest and a pinch of black pepper.
2. Spoon a small amount of ricotta onto each cucumber round.
3. Top with a piece of smoked salmon, a caper and a sprig of dill.
4. Arrange on a plate and serve immediately.

Ingredients

• ½ cup cooked quinoa
• 1 soft-boiled egg
• ¼ avocado, sliced
• ½ cup cherry tomatoes, halved
• Small handful of baby arugula
• 1 tsp olive oil, lemon juice, salt & pepper

Instructions

1. Warm quinoa in microwave or skillet.
2. Soft-boil egg: place in boiling water 6 minutes, then into ice water. Peel and halve.
3. Arrange quinoa in a bowl. Top with avocado, tomatoes and arugula.
4. Place egg halves on top. Drizzle with olive oil and lemon juice.

Ingredients

• 1 ripe banana
• 2 eggs
• ½ cup rolled oats
• ¼ tsp baking powder
• Pinch of cinnamon
• Greek yogurt & fresh berries to serve

Instructions

1. Blend all ingredients until smooth.
2. Heat non-stick pan over medium heat, lightly greased.
3. Pour small rounds (about 3 tbsp each). Cook until bubbles form, flip and cook 1 minute more.
4. Serve topped with a dollop of Greek yogurt and fresh berries.

Ingredients

• 150g (5 oz) chicken breast
• ½ cup cooked quinoa
• 1 cup roasted broccoli & red onion
• ¼ avocado
• 2 tbsp tahini dressing (tahini, lemon, garlic, water)
• Sesame seeds & fresh parsley

Instructions

1. Season chicken with salt, pepper and garlic powder. Grill or pan-sear 6 minutes per side.
2. Toss broccoli and red onion in olive oil, roast at 200°C (400°F) for 20 minutes.
3. Whisk tahini with lemon juice, minced garlic and water until pourable.
4. Assemble bowl: quinoa base, sliced chicken, roasted veg, avocado. Drizzle with dressing.

Ingredients

• 1 cup red lentils, rinsed
• 1 onion, diced
• 2 garlic cloves
• 1 carrot, diced
• 1 tsp turmeric, 1 tsp cumin
• 750ml (3 cups) vegetable broth
• Juice of 1 lemon, olive oil, fresh cilantro

Instructions

1. Heat olive oil in a pot. Sauté onion and carrot until soft, about 8 minutes.
2. Add garlic, turmeric and cumin. Cook 1 minute.
3. Add lentils and broth. Bring to a boil, then simmer 20 minutes until lentils are tender.
4. Blend half the soup for a creamy texture. Stir in lemon juice. Garnish with cilantro.

Ingredients

• 2 medium zucchini, spiralized
• ½ cup cherry tomatoes, halved
• 3 tbsp basil pesto (store-bought or homemade)
• 2 tbsp pine nuts, toasted
• Parmesan shavings & fresh basil

Instructions

1. Lightly salt spiralized zucchini and let sit 10 minutes. Pat dry to remove moisture.
2. Toss zucchini noodles with pesto until well coated.
3. Add cherry tomatoes and gently toss.
4. Top with toasted pine nuts and Parmesan shavings. Serve at room temperature.

Ingredients

• 1 can (160g (6 oz)) tuna in spring water
• 2 hard-boiled eggs, halved
• ¼ cup green beans, blanched
• 6 black olives
• ½ cup cherry tomatoes
• 2 cups mixed greens
• Dijon vinaigrette: 1 tsp Dijon, 1 tbsp red wine vinegar, 2 tbsp olive oil

Instructions

1. Whisk together Dijon, vinegar, olive oil, salt and pepper.
2. Arrange greens on a large plate.
3. Top with green beans, tomatoes, olives, egg halves and flaked tuna.
4. Drizzle with vinaigrette just before serving.

Ingredients

• ½ cup black beans (canned, drained)
• ½ cup roasted sweet potato cubes
• ½ cup brown rice, cooked
• ¼ cup corn
• 2 tbsp Greek yogurt (as sour cream substitute)
• 2 tbsp salsa, fresh lime, cilantro

Instructions

1. Roast sweet potato cubes at 200°C (400°F) with cumin and olive oil, 25 minutes.
2. Warm black beans with a pinch of cumin and chili powder.
3. Layer rice, beans, sweet potato and corn in a bowl.
4. Top with Greek yogurt, salsa, lime juice and cilantro.

Ingredients

• 150g (5 oz) cooked chicken breast, shredded
• 2 cups napa cabbage, shredded
• ½ cup edamame
• ¼ cup shredded carrots
• 2 tbsp mandarin orange segments
• Dressing: 1 tbsp sesame oil, 1 tbsp rice vinegar, 1 tbsp low-sodium soy sauce, 1 tsp honey, 1 tsp grated ginger

Instructions

1. Whisk together all dressing ingredients.
2. Combine cabbage, edamame, carrots and mandarin in a large bowl.
3. Add shredded chicken and toss with dressing.
4. Top with sesame seeds and sliced green onion. Serve immediately.

Ingredients

• 1 small head cauliflower, riced (or 2 cups pre-riced)
• 2 eggs, lightly beaten
• ½ cup frozen peas
• ½ cup shredded carrots
• 3 tbsp low-sodium soy sauce
• 2 garlic cloves, minced
• 1 tbsp sesame oil, green onions

Instructions

1. Heat sesame oil in a wok or large skillet over high heat.
2. Add garlic, cook 30 seconds. Add carrots and peas, stir-fry 3 minutes.
3. Push vegetables to the side, scramble eggs in the empty space.
4. Add cauliflower rice and soy sauce. Stir-fry everything together for 4-5 minutes.
5. Garnish with green onions and serve.

Ingredients

• 200g (7 oz) lean ground turkey
• 8 butter lettuce leaves
• ½ cup water chestnuts, diced
• ¼ cup shredded carrots
• 2 tbsp hoisin sauce
• 1 tbsp low-sodium soy sauce
• 1 garlic clove, 1 tsp ginger, sesame seeds

Instructions

1. Brown turkey in a skillet over medium-high heat, breaking it up.
2. Add garlic and ginger, cook 1 minute. Stir in hoisin sauce and soy sauce.
3. Fold in water chestnuts and carrots. Cook 2 minutes.
4. Spoon filling into lettuce leaves. Sprinkle with sesame seeds.

Ingredients

• 150g (5 oz) grilled chicken breast, sliced
• 1 whole-wheat tortilla (medium)
• 3 tbsp tzatziki
• ¼ cucumber, sliced
• ¼ cup cherry tomatoes, halved
• Small handful of spinach
• 6 kalamata olives, sliced

Instructions

1. Warm tortilla in a dry skillet 30 seconds per side.
2. Spread tzatziki over the tortilla.
3. Layer spinach, chicken, cucumber, tomatoes and olives.
4. Fold sides in and roll tightly. Slice diagonally and serve.

Ingredients

• ½ cup farro or bulgur, cooked
• 1 cup mixed vegetables (zucchini, bell pepper, red onion), chopped
• 3 tbsp hummus
• ¼ cup canned chickpeas, rinsed
• Fresh lemon juice, za'atar spice, olive oil

Instructions

1. Toss vegetables and chickpeas with olive oil and za'atar. Roast at 200°C (400°F) for 25 minutes.
2. Arrange warm grain in a bowl. Top with roasted veggies.
3. Spoon hummus on the side or on top.
4. Finish with a squeeze of lemon and an extra drizzle of olive oil.

Ingredients

• 1 can (400g (14 oz)) chickpeas, drained
• 2 cups baby spinach
• 1 can (400g (14 oz)) crushed tomatoes
• 1 onion, diced
• 2 garlic cloves
• 1 tsp cumin, 1 tsp coriander, ½ tsp smoked paprika
• 600ml (2½ cups) vegetable broth

Instructions

1. Sauté onion in olive oil 5 minutes. Add garlic and spices, cook 1 minute.
2. Add tomatoes and broth. Simmer 10 minutes.
3. Add chickpeas and simmer 10 more minutes.
4. Stir in spinach until wilted. Season and serve with crusty bread.

Ingredients

• 80g (3 oz) soba noodles
• ½ cup shelled edamame
• 1 cup cucumber, julienned
• ½ cup shredded purple cabbage
• Dressing: 2 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp honey, 1 tsp grated ginger

Instructions

1. Cook soba noodles per package instructions. Drain and rinse with cold water.
2. Whisk together all dressing ingredients.
3. Combine noodles, edamame, cucumber and cabbage.
4. Toss with dressing. Top with sesame seeds and sliced scallions.

Ingredients

• 2 salmon fillets (150g (5 oz) each)
• 2 tbsp olive oil
• Juice & zest of 1 lemon
• 3 garlic cloves, minced
• 1 tbsp fresh dill, 1 tbsp fresh parsley
• Salt, pepper, lemon slices to garnish

Instructions

1. Preheat oven to 200°C (400°F). Line a baking sheet with parchment.
2. Mix olive oil, lemon juice, zest, garlic and herbs.
3. Place salmon on the sheet and coat with the herb mixture.
4. Bake 12-15 minutes until salmon flakes easily. Serve with steamed greens.

Ingredients

• 300g (11 oz) lean ground turkey
• ¼ cup oat flour (oats blended)
• 1 egg, 2 garlic cloves, 1 tbsp Italian seasoning
• 1 can (400g (14 oz)) crushed tomatoes
• 1 tsp olive oil, ½ tsp sugar, fresh basil
• Zucchini noodles or whole-wheat pasta to serve

Instructions

1. Mix turkey, oat flour, egg, garlic and Italian seasoning. Form 16 small balls.
2. Brown meatballs in olive oil, 2 minutes per side.
3. Add tomatoes and sugar. Simmer everything together 15 minutes.
4. Serve over zucchini noodles with fresh basil.

Ingredients

• 300g (11 oz) chicken breast, thinly sliced
• 2 cups broccoli florets
• 1 tbsp fresh ginger, grated
• 3 garlic cloves, minced
• Sauce: 3 tbsp low-sodium soy sauce, 1 tbsp oyster sauce, 1 tsp sesame oil, 1 tsp cornstarch, ¼ cup water
• 1 tbsp avocado oil

Instructions

1. Whisk together all sauce ingredients.
2. Heat oil in wok over high heat until smoking. Cook chicken in a single layer 3-4 minutes.
3. Add garlic and ginger, stir-fry 30 seconds. Add broccoli, stir-fry 3 minutes.
4. Pour in sauce and toss until it thickens and coats everything, about 1 minute.

Ingredients

• 300g (11 oz) large shrimp, peeled & deveined
• 1 cup cherry tomatoes
• 1 zucchini, sliced
• 1 bell pepper, chopped
• 4 garlic cloves, minced
• 2 tbsp olive oil, 1 tsp paprika, fresh parsley & lemon

Instructions

1. Preheat oven to 220°C (425°F). Toss vegetables with half the olive oil, salt and pepper. Spread on a sheet pan.
2. Roast vegetables 15 minutes.
3. Toss shrimp with remaining olive oil, garlic and paprika. Add to pan.
4. Roast 8-10 more minutes until shrimp are pink and curled. Serve with lemon.

Ingredients

• 4 bell peppers, tops cut off & seeds removed
• 250g (9 oz) lean ground turkey
• ½ cup cooked brown rice
• 1 can (200g (7 oz)) diced tomatoes
• 1 tsp cumin, 1 tsp chili powder
• 50g (2 oz) low-fat mozzarella, grated

Instructions

1. Preheat oven to 190°C (375°F). Place peppers upright in a baking dish.
2. Brown turkey with spices. Add diced tomatoes and rice, simmer 5 minutes.
3. Fill peppers with turkey mixture. Top with mozzarella.
4. Cover with foil and bake 30 minutes, then uncover 10 minutes until cheese bubbles.

Ingredients

• 2 cod fillets (150g (5 oz) each)
• ½ cup cherry tomatoes, halved
• ¼ cup kalamata olives, pitted
• 2 tbsp capers
• 3 garlic cloves, sliced
• 2 tbsp olive oil, 1 tbsp white wine (or water), fresh thyme

Instructions

1. Preheat oven to 200°C (400°F).
2. Place cod in a baking dish. Scatter tomatoes, olives, capers and garlic around fish.
3. Drizzle with olive oil and wine. Season well and lay thyme sprigs on top.
4. Bake 18-20 minutes until cod is opaque and flakes with a fork.

Ingredients

• 1 cup red lentils
• 1 cup cauliflower florets
• 1 can (400ml (1⅔ cups)) light coconut milk
• 1 can (400g (14 oz)) diced tomatoes
• 1 tbsp curry powder, 1 tsp turmeric, 1 tsp garam masala
• 1 onion, 3 garlic cloves, 1 tbsp fresh ginger

Instructions

1. Sauté onion in oil until golden. Add garlic, ginger and spices, cook 1 minute.
2. Add tomatoes, coconut milk and lentils. Bring to a boil.
3. Add cauliflower and simmer 20 minutes until lentils and cauliflower are tender.
4. Serve over basmati rice with fresh cilantro and lime.

Ingredients

• 3 large zucchini, sliced lengthwise into thin strips
• 300g (11 oz) lean ground beef or turkey
• 1 cup ricotta cheese
• 1 egg
• 1 can (400g (14 oz)) marinara sauce
• 100g (4 oz) part-skim mozzarella, grated
• Italian seasoning, garlic

Instructions

1. Salt zucchini strips and let sit 20 minutes. Pat very dry with paper towels.
2. Brown meat with garlic and Italian seasoning. Add marinara, simmer 10 minutes.
3. Mix ricotta with egg and a pinch of nutmeg.
4. Layer in a baking dish: sauce, zucchini, ricotta, repeat. Top with mozzarella.
5. Bake at 190°C (375°F) for 35-40 minutes. Rest 10 minutes before cutting.

Ingredients

• 200g (7 oz) chicken breast
• 1 medium sweet potato, cubed
• 2 cups spinach or kale
• 1 tbsp olive oil, 1 tsp smoked paprika
• 2 tbsp balsamic glaze
• Salt & rosemary

Instructions

1. Toss sweet potato with olive oil, paprika, salt and rosemary. Roast at 200°C (400°F) for 25 minutes.
2. Season chicken and grill 6-7 minutes per side until cooked through.
3. Wilt spinach in a hot pan with a splash of water.
4. Plate greens, sweet potato and sliced chicken. Drizzle with balsamic glaze.

Ingredients

• 2 cans (400g (14 oz) each) white cannellini beans
• 2 cups kale, stems removed & chopped
• 1 onion, 3 garlic cloves, 2 carrots
• 1 liter vegetable broth
• 1 tsp rosemary, 1 tsp thyme
• Parmesan rind (optional but magical)

Instructions

1. Sauté onion and carrots in olive oil 8 minutes. Add garlic and herbs, cook 1 minute.
2. Add beans, broth and Parmesan rind if using. Simmer 20 minutes.
3. Smash some beans against the pot to thicken naturally.
4. Add kale and simmer 5 more minutes. Remove Parmesan rind before serving.

Ingredients

• 2 salmon fillets (150g (5 oz) each)
• 2 heads baby bok choy, halved
• Teriyaki glaze: 3 tbsp low-sodium soy sauce, 1 tbsp honey, 1 tbsp mirin, 1 tsp cornstarch
• Sesame seeds & sliced green onion
• Brown rice to serve

Instructions

1. Whisk teriyaki ingredients in a small pan. Heat until slightly thickened.
2. Brush salmon with glaze. Sear skin-side up in a hot oven-safe skillet 3 minutes.
3. Flip, brush again with glaze, transfer to 200°C (400°F) oven for 8 minutes.
4. Blanch bok choy in boiling salted water 2 minutes.
5. Serve salmon over rice with bok choy. Garnish with sesame seeds.

Ingredients

• 300g (11 oz) chicken breast, cubed
• 1 zucchini, 1 red onion, 1 red pepper , all cubed
• Marinade: 2 tbsp olive oil, 1 lemon, 2 garlic cloves, 1 tsp oregano
• 3 tbsp tzatziki to serve
• Wooden skewers (soaked 30 min)

Instructions

1. Mix marinade and toss with chicken. Marinate at least 30 minutes.
2. Thread chicken and vegetables alternately onto skewers.
3. Grill over high heat 10-12 minutes, turning every 3 minutes.
4. Serve with tzatziki and a simple green salad.

Ingredients

• 1 medium cauliflower head, riced and cooked
• 1 egg, ¼ cup Parmesan, ½ tsp oregano
• 3 tbsp tomato sauce
• 80g (3 oz) fresh mozzarella, sliced
• Fresh basil & cherry tomatoes

Instructions

1. Rice cauliflower, microwave 4 minutes, cool. Squeeze out ALL moisture in a towel , this is critical.
2. Mix with egg, Parmesan and oregano. Press into a thin circle on parchment.
3. Bake crust at 220°C (425°F) for 20 minutes until golden.
4. Top with tomato sauce, mozzarella and tomatoes. Bake 10 more minutes. Add basil.

Ingredients

• 250g (9 oz) shrimp, peeled
• 6 small corn tortillas
• Mango salsa: ½ mango diced, ¼ red onion, 1 jalapeño, lime juice, cilantro
• Spice rub: cumin, chili powder, garlic powder, smoked paprika
• Plain Greek yogurt & shredded cabbage

Instructions

1. Toss shrimp with spice rub. Cook in a hot pan 2 minutes per side.
2. Mix mango, red onion, jalapeño, lime juice and cilantro for salsa.
3. Warm tortillas.
4. Fill tortillas with cabbage, shrimp and mango salsa. Dollop with Greek yogurt.

Ingredients

• 1 can (400g (14 oz)) black beans, drained
• 6 small corn tortillas
• 1 avocado, ½ cup Greek yogurt, lime , blended for crema
• 1 cup purple cabbage, shredded
• ½ cup pico de gallo
• 1 tsp cumin, 1 tsp smoked paprika

Instructions

1. Warm black beans in a pan with cumin, paprika, salt and a splash of water.
2. Blend avocado, Greek yogurt and lime juice until smooth for crema.
3. Warm tortillas and fill with beans, cabbage and pico de gallo.
4. Drizzle generously with avocado crema.

Ingredients

• 1 medium apple
• 1.5 tbsp natural almond butter
• Pinch of cinnamon

Instructions

1. Core and slice apple into wedges.
2. Arrange on a plate and serve with almond butter for dipping.
3. Dust with a pinch of cinnamon.

Ingredients

• 1 can (400g (14 oz)) chickpeas
• 2 tbsp tahini, juice of 1 lemon
• 1 garlic clove, 2 tbsp olive oil
• Salt & cumin
• Carrot sticks, celery, cucumber & bell pepper to dip

Instructions

1. Blend chickpeas, tahini, lemon, garlic and olive oil. Add water 1 tbsp at a time until creamy.
2. Season with salt and cumin. Drizzle extra olive oil on top to serve.
3. Serve with sliced vegetables.

Ingredients

• 2 large eggs
• ½ tsp everything bagel seasoning
• Pinch of flaky sea salt

Instructions

1. Place eggs in cold water. Bring to a boil. Once boiling, cook exactly 10 minutes.
2. Transfer to ice water for 5 minutes. Peel.
3. Halve and sprinkle with everything bagel seasoning.

Ingredients

• 200g (7 oz) plain Greek yogurt
• 1 tbsp walnuts, roughly chopped
• 1 tsp raw honey
• Pinch of cinnamon & pinch of cardamom

Instructions

1. Spoon yogurt into a bowl.
2. Top with walnuts, drizzle honey and dust with cinnamon and cardamom.
3. Eat immediately.

Ingredients

• 1 cup frozen edamame in shells
• ½ tsp flaky sea salt
• Pinch of chili flakes
• Squeeze of lime

Instructions

1. Cook edamame according to package instructions (usually 5 minutes boiling).
2. Drain and toss with sea salt, chili flakes and lime juice.
3. Serve warm in the shell.

Ingredients

• 2 plain rice cakes
• ¼ avocado, mashed
• 40g (1.5 oz) lean deli turkey, sliced
• 2 thin tomato slices
• Pinch of salt, pepper & red pepper flakes

Instructions

1. Mash avocado with salt and pepper.
2. Spread onto rice cakes.
3. Top with turkey slices and a tomato slice.
4. Finish with red pepper flakes.

Ingredients

• 3 tbsp chia seeds
• 1 cup light coconut milk
• 1 tsp vanilla extract
• 1 tsp honey or maple syrup
• Fresh tropical fruit to top

Instructions

1. Stir chia seeds, coconut milk, vanilla and sweetener together.
2. Refrigerate for at least 4 hours or overnight. Stir once after 30 minutes.
3. Top with mango, pineapple or kiwi before serving.

Ingredients

• 1 can (400g (14 oz)) chickpeas, drained & dried very well
• 1 tbsp olive oil
• 1 tsp smoked paprika, ½ tsp cumin, ¼ tsp garlic powder
• Salt

Instructions

1. Preheat oven to 200°C (400°F). Pat chickpeas bone dry , spread on a towel and pat repeatedly.
2. Toss with olive oil and spices. Spread in a single layer on a baking sheet.
3. Roast 30-35 minutes, shaking the pan every 10 minutes, until crunchy throughout.
4. Cool completely before storing , they crisp up even more as they cool.

Ingredients

• 1 cup spinach or kale
• ½ frozen banana
• ½ cup frozen mango
• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1 tsp chia seeds

Instructions

1. Add all ingredients to a blender.
2. Blend on high for 60 seconds until completely smooth.
3. Pour into a glass and drink immediately.

Ingredients

• 1 cup frozen mixed berries
• 200g (7 oz) plain Greek yogurt
• 1 scoop unflavoured or berry protein powder
• ½ cup almond milk
• 1 tsp honey

Instructions

1. Blend all ingredients until smooth.
2. Adjust consistency with more almond milk if needed.
3. Serve immediately.

Ingredients

• 1 frozen banana
• 1 cup unsweetened almond milk
• 1 tsp turmeric
• ½ tsp cinnamon
• ¼ tsp ginger
• 1 tsp honey
• 1 scoop vanilla protein powder

Instructions

1. Add all ingredients to a blender.
2. Blend until creamy and smooth.
3. Dust with an extra pinch of cinnamon before serving.

Ingredients

• 1 frozen banana
• 1 scoop chocolate protein powder
• 1 tbsp natural almond butter
• 1 cup unsweetened almond milk
• 1 tsp cocoa powder (optional, for extra chocolate)

Instructions

1. Blend all ingredients until smooth.
2. Taste and add a drop of vanilla extract if desired.
3. Serve immediately in a chilled glass.

Ingredients

• 1 cup frozen mango
• ½ cup cucumber, chopped
• Juice of 1 lime
• 1 tsp fresh ginger, grated
• 1 cup coconut water
• Small handful of mint leaves

Instructions

1. Add all ingredients to a blender.
2. Blend until completely smooth.
3. Serve over ice with a mint sprig.