Starter recipes
Every recipe is built from foods in the Ethereal database, so the numbers below are exactly what lands in your diary. Meals carry at least 25 g of protein, snacks at least 10 g. 37 are vegetarian or vegan and 41 take fifteen minutes or less.
On Today , open Add → Meals to log any of these in one tap, scale the portion, or save it as your own meal and edit it.
Thirty-plus grams of protein before the day gets busy.
351 kcal · P 32 g · C 42 g · F 6 g · Fibre 8 g · Vegetarian
Spoon the yogurt into a bowl and top with blueberries, oats and chia seeds.
366 kcal · P 39 g · C 42 g · F 4 g · Fibre 8 g · Vegetarian
Stir oats, skyr, milk and protein powder together in a jar and chill overnight. Top with raspberries in the morning.
402 kcal · P 39 g · C 21 g · F 18 g · Fibre 4 g · Vegetarian
Wilt the spinach in a little oil, pour over the whisked egg whites and egg, scatter with feta and fold. Serve with a slice of toast.
431 kcal · P 39 g · C 26 g · F 18 g · Fibre 3 g · Pescatarian
Scramble the eggs and egg whites gently in butter, fold in torn smoked salmon and pile onto toasted rye.
446 kcal · P 29 g · C 46 g · F 15 g · Fibre 7 g · Vegetarian
Blend oats, eggs, cottage cheese and banana into a batter and cook small pancakes in a non-stick pan. Serve with sliced strawberries.
446 kcal · P 40 g · C 26 g · F 22 g · Fibre 10 g · Vegan
Crumble the tofu into a hot pan with oil, turmeric and nutritional yeast, add halved tomatoes and spinach and cook until wilted. Serve on toast.
479 kcal · P 38 g · C 21 g · F 26 g · Fibre 5 g · Vegetarian
Soften onion and pepper in oil, add tomatoes, cumin and paprika and simmer 5 minutes. Make wells, crack in the eggs and whites, cover until just set and crumble over feta.
339 kcal · P 32 g · C 35 g · F 8 g · Fibre 3 g · Vegetarian
Spoon the skyr into a bowl, slice over the banana and drizzle with warmed peanut butter.
386 kcal · P 41 g · C 42 g · F 7 g · Fibre 9 g · Vegetarian
Blend everything until smooth, adding a splash of water if it is too thick.
369 kcal · P 38 g · C 32 g · F 11 g · Fibre 9 g · Vegan
Blend the soy milk, banana, spinach, protein powder and chia seeds until completely smooth.
458 kcal · P 34 g · C 45 g · F 16 g · Fibre 7 g · Vegetarian
Toast the bread, spread thickly with cottage cheese and top with halved tomatoes, pumpkin seeds, black pepper and a pinch of salt.
325 kcal · P 27 g · C 28 g · F 11 g · Fibre 5 g · Vegetarian
Simmer the oats in water, stir in the egg whites and spinach until thick and creamy, then top with a fried egg, parmesan and spring onion.
471 kcal · P 36 g · C 45 g · F 16 g · Fibre 9 g · Vegan
Cook the oats in soy milk with grated apple and cinnamon, stir in the protein powder off the heat and scatter with walnuts.
Bowls, wraps and salads that hold you until dinner.
451 kcal · P 48 g · C 34 g · F 13 g · Fibre 7 g
Pile warm quinoa into a bowl with sliced chicken, avocado, tomatoes and cucumber. Squeeze over lemon and season well.
418 kcal · P 43 g · C 34 g · F 10 g · Fibre 11 g · Pescatarian
Toss drained tuna and beans with finely sliced onion, halved tomatoes and rocket. Dress with olive oil, lemon and black pepper.
530 kcal · P 27 g · C 83 g · F 14 g · Fibre 16 g · Vegetarian
Simmer red lentils with turmeric, then finish with a tempering of cumin, garlic and chilli fried in a little oil. Stir in spinach and serve over rice.
566 kcal · P 45 g · C 35 g · F 28 g · Fibre 7 g
Pan-fry sliced chicken with shawarma spices until charred. Serve with chopped salad, a spoon of hummus and warm pitta.
530 kcal · P 34 g · C 54 g · F 22 g · Fibre 11 g · Vegetarian
Pan-fry cubed tofu in sesame oil until crisp. Arrange over rice with kimchi, spinach, grated carrot and sprouts, add gochujang and sesame seeds and mix.
467 kcal · P 49 g · C 43 g · F 12 g · Fibre 9 g · Pescatarian
Arrange prawns, avocado, cucumber and edamame over warm rice. Mix soy sauce and lime juice and drizzle over.
461 kcal · P 35 g · C 48 g · F 13 g · Fibre 13 g
Spread hummus over the wrap, layer with turkey, leaves, pepper and tomato, then roll up. Eat with an apple on the side.
486 kcal · P 31 g · C 54 g · F 18 g · Fibre 11 g · Vegetarian
Toss the cooked chickpea pasta with pesto while warm, then fold in tomatoes, spinach and mozzarella.
457 kcal · P 31 g · C 40 g · F 19 g · Fibre 5 g · Vegetarian
Chop the boiled eggs and mix with yogurt, mustard and spring onion. Pile onto rye bread and top with cucumber slices.
525 kcal · P 44 g · C 48 g · F 19 g · Fibre 6 g · Pescatarian
Brush salmon with miso and bake for 12 minutes. Serve over soba noodles with stir-fried bok choy, edamame and spring onion.
451 kcal · P 46 g · C 41 g · F 12 g · Fibre 5 g
Grill the marinated chicken tikka pieces until charred. Stuff into a warm pitta with salad, sliced onion and raita.
467 kcal · P 47 g · C 56 g · F 6 g · Fibre 12 g
Layer rice, warmed black beans and sliced chicken in a bowl. Top with salsa, shredded lettuce, a spoon of yogurt and a squeeze of lime.
424 kcal · P 29 g · C 41 g · F 16 g · Fibre 14 g · Vegetarian
Griddle the halloumi slices until golden. Toss warm lentils with peppers, tomatoes, rocket and balsamic, then top with the halloumi.
535 kcal · P 36 g · C 55 g · F 22 g · Fibre 12 g · Vegan
Pan-fry sliced tempeh until crisp. Toss with noodles, shredded carrot, cabbage and edamame, then dress with satay sauce loosened with lime juice.
417 kcal · P 42 g · C 48 g · F 7 g · Fibre 4 g · Pescatarian
Bring the tom yum broth to a simmer with sliced mushrooms, add the extra prawns and noodles and heat through for 2 minutes.
449 kcal · P 41 g · C 63 g · F 3 g · Fibre 7 g · Pescatarian
Microwave the potato until soft and split open. Mix tuna, cottage cheese, sweetcorn and spring onion and pile on top.
422 kcal · P 38 g · C 44 g · F 11 g · Fibre 5 g
Fry minced chicken with lime, fish sauce, chilli, shallot and toasted rice powder. Spoon into lettuce leaves with cucumber and a little rice.
Proper plates from around the world, mostly under 650 kcal.
622 kcal · P 57 g · C 60 g · F 16 g · Fibre 6 g
Stir-fry sliced chicken in sesame oil with garlic and ginger, add the vegetables and soy sauce and toss for 3 minutes. Serve with jasmine rice.
494 kcal · P 35 g · C 39 g · F 22 g · Fibre 9 g · Pescatarian
Roast sweet potato chunks in oil for 20 minutes, add the salmon and broccoli and roast 10 more. Finish with lemon juice.
640 kcal · P 50 g · C 61 g · F 21 g · Fibre 14 g
Brown the turkey with onion and pepper, add tomatoes, beans, cumin, smoked paprika and chilli and simmer 20 minutes. Serve with brown rice.
623 kcal · P 59 g · C 61 g · F 16 g · Fibre 10 g
Brown the mince with onion and garlic, stir in the tomato sauce and simmer 15 minutes. Toss with red lentil pasta and grate over parmesan.
636 kcal · P 39 g · C 54 g · F 32 g · Fibre 8 g · Vegan
Fry cubed tofu until golden, add ginger, garlic and curry powder, then tomatoes and coconut milk and simmer 10 minutes. Stir in spinach and serve with rice.
539 kcal · P 49 g · C 63 g · F 11 g · Fibre 11 g · Pescatarian
Fry garlic, chilli and ribboned courgette in oil, add tomatoes and prawns for 2 minutes, then toss with the pasta and lemon juice.
525 kcal · P 52 g · C 51 g · F 13 g · Fibre 14 g
Toss shredded chicken with cumin, paprika and lime. Warm the corn tortillas and fill with chicken, black beans, lettuce, pico de gallo and avocado.
525 kcal · P 52 g · C 57 g · F 10 g · Fibre 10 g · Pescatarian
Bake the cod with lemon and capers for 15 minutes. Crush the boiled potatoes with olive oil and serve with peas and wilted spinach.
644 kcal · P 44 g · C 62 g · F 25 g · Fibre 4 g
Marinate thin beef strips in soy, garlic, pear and sesame, then sear hard in a hot pan. Serve over rice with kimchi, spinach and a fried egg.
526 kcal · P 48 g · C 55 g · F 13 g · Fibre 7 g · Vegan
Fry sliced seitan in sesame oil until browned, add the vegetables and udon, pour over teriyaki sauce and toss until glossy.
654 kcal · P 34 g · C 54 g · F 34 g · Fibre 15 g · Vegetarian
Roast the vegetables with the chickpeas and paprika for 20 minutes, crack the eggs on top, scatter with feta and bake until the whites set.
542 kcal · P 56 g · C 39 g · F 20 g · Fibre 9 g
Marinate chicken in yogurt, lemon, garlic and paprika, thread onto skewers and grill. Serve with bulgur, chopped salad and tzatziki.
526 kcal · P 56 g · C 50 g · F 13 g · Fibre 8 g · Pescatarian
Rub the tilapia with Cajun spices and pan-fry 3 minutes a side. Mix diced mango into the pico de gallo and serve over quinoa with avocado.
517 kcal · P 39 g · C 74 g · F 10 g · Fibre 20 g · Vegan
Simmer lentils with onion, carrot, garlic and tomatoes until thick. Toss with the pasta and spinach and sprinkle with nutritional yeast.
666 kcal · P 54 g · C 68 g · F 20 g · Fibre 15 g
Brown the chicken with onion, stir in harissa, tomatoes, chickpeas and olives and simmer 25 minutes. Serve with wholewheat couscous.
645 kcal · P 54 g · C 60 g · F 22 g · Fibre 9 g
Roll seasoned turkey mince into meatballs, brown them, then simmer in the tomato sauce with garlic for 15 minutes. Serve over spaghetti with parmesan.
523 kcal · P 45 g · C 51 g · F 20 g · Fibre 11 g · Vegan
Whisk miso into hot water, add cubed tofu, edamame and bok choy and simmer 5 minutes. Pour over soba noodles and top with spring onion and nori.
541 kcal · P 52 g · C 18 g · F 29 g · Fibre 6 g
Roast the vegetables for 20 minutes. Sear the steak 3 minutes a side, rest, slice and spoon over chimichurri.
619 kcal · P 35 g · C 43 g · F 36 g · Fibre 9 g · Vegetarian
Marinate paneer in yogurt and tikka spices and grill until charred. Serve with spiced greens, a warm chapati and raita.
586 kcal · P 37 g · C 96 g · F 7 g · Fibre 29 g · Vegan
Soften onion and pepper in oil, add soya mince, tomatoes, beans, sweet potato chunks and smoked paprika and simmer 25 minutes until thick.
Ten grams of protein or more, under 250 kcal.
163 kcal · P 16 g · C 17 g · F 4 g · Fibre 1 g · Vegetarian
Spoon the cottage cheese into a bowl and top with pineapple chunks.
175 kcal · P 14 g · C 5 g · F 11 g · Fibre 1 g · Vegetarian
Halve two boiled eggs, season with salt and pepper and eat with cherry tomatoes.
186 kcal · P 18 g · C 14 g · F 8 g · Fibre 8 g · Vegan
Steam the edamame for 3 minutes, then toss with lime juice, chopped chilli and flaky salt.
187 kcal · P 19 g · C 14 g · F 7 g · Fibre 1 g · Vegetarian
Drizzle the honey over the yogurt and scatter with crushed walnuts.
144 kcal · P 20 g · C 4 g · F 5 g · Fibre 0 g
Lay a slice of cheese and a gherkin on each turkey slice and roll up.
217 kcal · P 30 g · C 24 g · F 1 g · Fibre 2 g · Vegetarian
Blend the milk, banana and protein powder with a few ice cubes until smooth.
207 kcal · P 14 g · C 20 g · F 9 g · Fibre 7 g · Vegan
Arrange the lupini beans, cucumber sticks and baby carrots around a spoonful of hummus for dipping.
243 kcal · P 14 g · C 22 g · F 12 g · Fibre 7 g · Vegan
Mix the roasted chickpeas, pumpkin seeds and soy nuts in a small pot; make a batch and portion for the week.
185 kcal · P 14 g · C 17 g · F 6 g · Fibre 1 g · Pescatarian
Spread the rice cakes with light cream cheese and top with smoked salmon, cucumber and black pepper.
137 kcal · P 25 g · C 6 g · F 1 g · Fibre 1 g · Pescatarian
Halve the cucumber lengthways and scoop out the seeds. Mix tuna with yogurt and mustard and spoon into the hollows.
165 kcal · P 19 g · C 17 g · F 3 g · Fibre 5 g · Vegetarian
Stir the chia seeds into the skyr and top with thawed berries.
216 kcal · P 10 g · C 24 g · F 9 g · Fibre 3 g · Vegetarian
Top the oatcakes with slices of cheddar and eat with apple wedges.
156 kcal · P 16 g · C 9 g · F 7 g · Fibre 3 g · Vegetarian
Heat the miso soup and add extra cubed tofu, warming through for 2 minutes.
129 kcal · P 17 g · C 12 g · F 1 g · Fibre 2 g
Pair a small handful of biltong with a peeled clementine.
169 kcal · P 25 g · C 9 g · F 4 g · Fibre 1 g · Vegetarian
Whisk the protein powder into the yogurt until smooth and grate over the dark chocolate.
155 kcal · P 19 g · C 4 g · F 7 g · Fibre 1 g · Vegetarian
Whisk eggs and whites with chopped spinach, pepper and cheese, pour into two muffin cups and bake at 180C for 18 minutes. Makes a batch to keep in the fridge.
Each ingredient is a row in the Ethereal food database with energy and macros per 100 g, taken from national composition tables and manufacturer labels. Totals are the ingredient sums for one serving, rounded to the nearest kcal and gram. Cooking changes weight, not energy, so grams refer to the state named in the ingredient (cooked rice, raw chicken). Portion sizes are a starting point: scale them on Today to fit what you have left.