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Recipes that fit the way you eat

Every recipe comes from one of our cookbooks, with the numbers printed in the book: protein, carbs, fibre, sodium.

chicken turkey beef pork salmon fish prawns eggs pasta risotto soup salad lentils chickpeas mushrooms oats chocolate

All courses Breakfast 14 Lunch 17 Dinner 18 Snacks 4 Sauces & dips 18 Desserts 10

Any diet Mediterranean 21 Anti-inflammatory 14 Gluten-free 14 Diabetic 5 DASH 29 High-protein 22 Low-carb 8 Vegetarian 58 Vegan 6

15 minutes or less 39 8 g fibre or more 39 30 minutes or less 28 No cooking 9

Cooking to a number? Set a limitnet carbs · sodium · protein · calories · time

up to 500 mg sodium×Clear all

14 recipes · up to 500 mg sodium

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Apple-Walnut Baked Oatmeal Squares

35 min · 21 g protein · 433 kcal · ≈£0.93

37 g net carbs · 190 mg sodium

under 300 mg sodium8 g+ fibre

Blueberry Walnut Overnight Oats

8 min · 31 g protein · 485 kcal · ≈£1.73

43 g net carbs · 90 mg sodium

30 g+ proteinunder 300 mg sodium

Cauliflower Cheddar Waffles

28 min · 39 g protein · 555 kcal · ≈£2.43

21 g net carbs · 485 mg sodium

30 g+ protein8 g+ fibre

Cherry-Cocoa Chia Pudding

9 min · 24 g protein · 412 kcal · ≈£1.77

28 g net carbs · 95 mg sodium

under 300 mg sodium9 min

Aubergine & Pepper Shakshuka

29 min · 26 g protein · 431 kcal · ≈£2.33

20 g net carbs · 346 mg sodium

under 20 g net carbs8 g+ fibre

Golden Apple & Ginger Overnight Oats

9 min · 30 g protein · 467 kcal · ≈£0.99

43 g net carbs · 95 mg sodium

30 g+ proteinunder 300 mg sodium

Griddled Halloumi & Crispy Chickpea Bowl

16 min · 24 g protein · 396 kcal · ≈£1.53

18 g net carbs · 430 mg sodium

under 20 g net carbs16 min

Lentil & Mushroom Breakfast Skillet

18 min · 30 g protein · 323 kcal · ≈£2.95

17 g net carbs · 410 mg sodium

30 g+ proteinunder 20 g net carbs

The recipes on this page, on paperFive cookbooks on Amazon, each with a 30-day meal plan

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Mediterranean Anti-Inflammatory Meal Prep

Morning Chicken & Avocado Bowl with Roast Tomato

16 min · 35 g protein · 402 kcal · ≈£2.07

7 g net carbs · 97 mg sodium

30 g+ proteinunder 10 g net carbs

Poached Egg & Roast Pepper Breakfast Bowl

25 min · 33 g protein · 369 kcal · ≈£3.99

20 g net carbs · 235 mg sodium

30 g+ proteinunder 20 g net carbs

Spinach & Broccoli Frittata with Feta and Basil Pesto

36 min · 33 g protein · 525 kcal · ≈£3.56

14 g net carbs · 486 mg sodium

30 g+ proteinunder 20 g net carbs

Tuna & Avocado Morning Plate with Roast Tomatoes

14 min · 34 g protein · 413 kcal · ≈£1.78

5 g net carbs · 462 mg sodium

30 g+ proteinunder 10 g net carbs

Turkey & Green Bean Caper Bowl

16 min · 36 g protein · 359 kcal · ≈£3.28

18 g net carbs · 275 mg sodium

30 g+ proteinunder 20 g net carbs

Courgette, Carrot & Feta Muffins

37 min · 18 g protein · 332 kcal · ≈£1.11

18 g net carbs · 377 mg sodium

under 20 g net carbs

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