Ingredients (serves 4)

• 8 large eggs
• 1 can (15 oz) black beans, drained & rinsed
• 1 cup shredded cheddar cheese
• 1 avocado, sliced
• 1/2 cup salsa
• 2 tbsp olive oil
• Salt & pepper to taste

Method

1. Warm 1 tbsp olive oil in a skillet over medium heat and add the black beans. Stir for 3-4 minutes until heated through, then season and set aside.
2. In the same pan, heat the remaining oil and scramble the eggs slowly over medium-low heat until just set — don’t rush this, low heat keeps them creamy.
3. Divide the eggs and beans across 4 bowls. Top each with shredded cheddar, a few avocado slices, and a spoonful of salsa.
4. Serve immediately, or portion into containers for grab-and-go breakfasts through the week.

Ingredients (serves 4)

• 8 bone-in, skin-on chicken thighs
• 3 cups broccoli florets
• 2 large carrots, sliced
• 3 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika
• Salt & pepper to taste

Method

1. Preheat the oven to 425°F (218°C) and line a large sheet pan with foil for easy cleanup.
2. Toss the broccoli and carrots with 1 tbsp olive oil, salt, and pepper, then spread them along one side of the pan.
3. Pat the chicken thighs dry, rub with the remaining oil, garlic powder, and paprika, then arrange skin-side up on the other side of the pan.
4. Roast for 35-40 minutes, until the chicken reaches 165°F (74°C) internally and the skin is golden. Let rest 5 minutes before serving.

Ingredients (serves 4)

• 1 lb (450g) ground turkey
• 1 can (15 oz) black beans, drained
• 1/2 cup frozen corn
• 2 tbsp taco seasoning
• 1/2 cup shredded cheese
• Shredded lettuce & diced tomato, to serve
• 1 tbsp olive oil

Method

1. Heat olive oil in a large skillet over medium-high heat and brown the ground turkey, breaking it up as it cooks, about 6-7 minutes.
2. Stir in the taco seasoning, black beans, and corn. Add 1/4 cup water and simmer for 8-10 minutes until thickened.
3. Remove from heat and sprinkle cheese over the top until melted.
4. Serve as-is in bowls, or spoon into lettuce cups or warm tortillas with lettuce and tomato on top.

Ingredients (serves 4)

• 2 cans (5 oz each) tuna in water, drained
• 1 can (15 oz) cannellini beans, drained & rinsed
• 1/4 red onion, finely diced
• 2 celery stalks, diced
• Juice of 1 lemon
• 3 tbsp olive oil
• 2 tbsp fresh parsley, chopped
• Salt & pepper to taste

Method

1. Flake the tuna into a large mixing bowl using a fork.
2. Add the white beans, red onion, and celery.
3. Whisk the lemon juice and olive oil together, then pour over the salad and toss gently to combine.
4. Fold in the parsley, season to taste, and chill for 10 minutes before serving for the best flavor.

Ingredients (serves 4)

• 1 cup dried brown or green lentils, rinsed
• 1 smoked turkey sausage, sliced into rounds
• 2 carrots, diced
• 2 celery stalks, diced
• 1 small onion, diced
• 3 cloves garlic, minced
• 6 cups chicken broth
• 1 bay leaf, 1/2 tsp dried thyme

Method

1. In a large pot, sauté the onion, carrots, and celery in a splash of oil over medium heat for 5 minutes until softened. Add the garlic and cook 1 minute more.
2. Add the lentils, broth, bay leaf, and thyme. Bring to a boil, then reduce heat and simmer uncovered for 25 minutes, until the lentils are tender.
3. Stir in the sliced sausage and simmer for another 8-10 minutes to heat through and let flavors meld.
4. Remove the bay leaf, season with salt and pepper, and serve hot.

Ingredients (serves 4)

• 2 cups full-fat or 2% cottage cheese
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 4 hard-boiled eggs, halved
• 2 tsp everything bagel seasoning
• 2 tbsp olive oil

Method

1. Divide the cottage cheese evenly across 4 bowls.
2. Arrange the tomatoes, cucumber, and hard-boiled egg halves around each bowl.
3. Drizzle with olive oil and finish with a generous sprinkle of everything bagel seasoning.
4. Serve chilled — this one needs zero cooking, so it’s the fastest option in the lineup.

Ingredients (serves 4)

• 4 tilapia fillets
• 3 cloves garlic, minced
• 3 tbsp butter
• 1 lemon, juiced
• 1 cup long-grain rice
• 2 cups chicken broth
• 2 tbsp fresh parsley, chopped

Method

1. Combine the rice and chicken broth in a saucepan, bring to a boil, then cover and simmer on low for 18 minutes until fluffy.
2. Meanwhile, pat the tilapia dry and season with salt and pepper.
3. Melt the butter in a skillet over medium heat, add the garlic, and cook 30 seconds until fragrant. Add the tilapia and cook 3-4 minutes per side until it flakes easily.
4. Squeeze lemon juice over the fish, plate over the rice, and top with parsley.

Ingredients (serves 4)

• 2 cups rolled oats
• 4 tbsp peanut butter
• 3 cups milk (dairy or unsweetened almond)
• 1 cup plain Greek yogurt
• 2 tbsp chia seeds
• 1 banana, sliced, to serve

Method

1. Divide the oats, chia seeds, and Greek yogurt across 4 jars or containers.
2. Warm the peanut butter for 15 seconds in the microwave so it stirs easily, then whisk it into the milk.
3. Pour the peanut butter milk evenly over the oats, stir well, and seal each container.
4. Refrigerate overnight (or at least 4 hours). Top with banana slices just before eating.

Ingredients (serves 4)

• 3 cups cooked rice, cooled (day-old is best)
• 1 can (15 oz) chickpeas, drained & rinsed
• 4 eggs, beaten
• 1 cup frozen peas & carrots
• 3 tbsp soy sauce
• 2 cloves garlic, minced
• 2 green onions, sliced
• 1 tbsp sesame oil

Method

1. Heat sesame oil in a large skillet or wok over medium-high heat. Pour in the beaten eggs and scramble until just set, then remove and set aside.
2. In the same pan, add the garlic, peas and carrots, and chickpeas. Stir-fry for 3-4 minutes.
3. Add the cold rice, breaking up any clumps, and stir-fry for 4-5 minutes until heated through and slightly crisped.
4. Return the eggs to the pan, add the soy sauce, and toss everything together. Finish with green onions.

Ingredients (serves 4)

• 1 lb (450g) ground beef, 85/15
• 1 can (15 oz) kidney beans, drained
• 1 can (15 oz) diced tomatoes
• 1 onion, diced
• 2 cloves garlic, minced
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 cup beef broth

Method

1. Brown the ground beef in a large pot over medium-high heat, breaking it apart, about 6 minutes. Drain excess fat.
2. Add the onion and garlic and cook for 3-4 minutes until the onion softens.
3. Stir in the chili powder and cumin, then add the diced tomatoes, kidney beans, and beef broth.
4. Bring to a simmer and cook uncovered for 20-25 minutes, stirring occasionally, until thickened. Season to taste and serve.