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Recipes

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 69 Lunch 56 Dinner 74 Snacks 20 Sauces & dips 37 Desserts 28

Any diet Mediterranean 6 Anti-inflammatory 4 Gluten-free 12 DASH 2 High-protein 2 Low-carb 11 Vegetarian 13 Vegan 2

15 minutes or less 10 30 minutes or less 10 No cooking 6 8 g fibre or more 1

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

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20 recipes · up to 20 g net carbs

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Avocado Tuna & Salad Lettuce Wraps

10 min · 15 g protein · 153 kcal · ≈£0.61

3 g net carbs · 282 mg sodium

under 10 g net carbsunder 300 mg sodium

Chicken Salad Cucumber Rolls

15 min · 60 g protein · 491 kcal · ≈£3.32

14 g net carbs · 491 mg sodium

30 g+ proteinunder 20 g net carbs

Chocolate & Almond Energy Bites with Cinnamon

9 min · 7 g protein · 174 kcal · ≈£0.59

7 g net carbs · 35 mg sodium

under 10 g net carbsunder 300 mg sodium

Chocolate Banana Berry Muffin

32 min · 10 g protein · 275 kcal · ≈£0.56

12 g net carbs · 237 mg sodium

under 20 g net carbsunder 300 mg sodium

Cinnamon Walnut Raisin Protein Bread

40 min · 13 g protein · 310 kcal · ≈£0.83

18 g net carbs · 120 mg sodium

under 20 g net carbsunder 300 mg sodium

Creamy Avocado Egg Protein Spread

15 min · 19 g protein · 396 kcal · ≈£0.32

4 g net carbs · 883 mg sodium

under 10 g net carbs15 min

Creamy Chicken Avocado Herb Spread

8 min · 23 g protein · 288 kcal · ≈£1.24

3 g net carbs · 284 mg sodium

under 10 g net carbsunder 300 mg sodium

Aubergine Rolls with Herbed Ricotta

35 min · 10 g protein · 185 kcal · ≈£1.41

10 g net carbs · 120 mg sodium

under 10 g net carbsunder 300 mg sodium

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

Everything Bagel Seed Crackers

28 min · 9 g protein · 234 kcal · ≈£0.54

4 g net carbs · 189 mg sodium

under 10 g net carbsunder 300 mg sodium

Frozen Blueberry & Raspberry Yogurt Bites with Lemon

12 min · 16 g protein · 158 kcal · ≈£1.99

15 g net carbs · 55 mg sodium

under 20 g net carbsunder 300 mg sodium

Lemon Chickpea Hemp Hummus

10 min · 5 g protein · 91 kcal · ≈£0.45

4 g net carbs · 69 mg sodium

under 10 g net carbsunder 300 mg sodium

Pizza Protein Muffin Bites

26 min · 29 g protein · 329 kcal · ≈£1.46

8 g net carbs · 524 mg sodium

under 10 g net carbs

Roasted Aubergine with Whipped Feta

33 min · 36 g protein · 424 kcal · ≈£2.08

16 g net carbs · 548 mg sodium

30 g+ proteinunder 20 g net carbs

Salted Maple Almond Protein Bars

12 min · 17 g protein · 450 kcal · ≈£1.82

15 g net carbs · 353 mg sodium

under 20 g net carbs12 min

Savoury Veggie Herb Buns

35 min · 19 g protein · 391 kcal · ≈£1.01

7 g net carbs · 305 mg sodium

under 10 g net carbs8 g+ fibre

Seeded Oat Bars with Dried Apricot

40 min · 14 g protein · 292 kcal · ≈£0.65

20 g net carbs · 35 mg sodium

under 20 g net carbsunder 300 mg sodium

Traybake Chicken Nachos

25 min · 21 g protein · 332 kcal · ≈£0.99

20 g net carbs · 280 mg sodium

under 20 g net carbsunder 300 mg sodium

Spiced Roasted Chickpeas with Lemon Yogurt Dip

30 min · 18 g protein · 225 kcal · ≈£0.33

20 g net carbs · 275 mg sodium

under 20 g net carbsunder 300 mg sodium

Tomato Basil Muffins

32 min · 8 g protein · 205 kcal · ≈£0.40

5 g net carbs · 213 mg sodium

under 10 g net carbsunder 300 mg sodium

Turkey Spinach Egg Muffin Bites

22 min · 24 g protein · 257 kcal · ≈£0.56

2 g net carbs · 344 mg sodium

under 10 g net carbs

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