Our recipes are specially created to be healthy, nutritious and family friendly. Tuck in!
All by Kat Bright
A vibrant and delicious summer salad. Here is a good example of how to layer your protein. Rather than just use one protein source we have combined butterbeans and quinoa which are also excellent sources of fibre with a hardboiled egg, some feta cheese and pumpkin seeds. The chargrilled vegetables are a perfect Mediterranean touch. Don’t miss out the mint which holds the salad together.
During the warm spring and summer months we look at salads as a delicious way of packing in the vegetables. However there’s a real difference between a salad that consists of some iceberg lettuce and a piece of tomato and a Health Boost salad. We use salads as a way of packing in lots of nutrients and making them nutrition powerhouses.
A delicious protein rich and fibre rich curry, The red lentils thicken up the sauce as well as providing you with plenty of iron along with the spinach. You can serve this with a small helping of brown rice - but you have plenty of fibre-rich carbs with the chickpeas and lentils and so for a lower carb option the rice is not necessary.
A vegetarian fry-up that’s Mediterranean in style! Two eggs is not enough protein for a midlife women for breakfast so we have added halloumi cheese.
A healthy, delicious and high fibre salad. Although it contains protein from the chickpeas I serve with an extra protein source such as halloumi or leftover chicken. The salad makes enough for 4 people and then serve with protein alongside.
This is a real family favourite. You can mix up the greens to whatever the family enjoy. It’s also super quick and easy. It’s high in protein with a chicken breast per serving. The edamame beans will also add a little more protein. i feel it doesn’t need any extra carbs - but you could serve with a little brown rice if needed.
A heathy, nutritious salad with plant-based protein and whole-grain spelt for fibre goodness. This comes in at 30g protein and just over 12g of fibre.
A nutritious high protein and high fibre vegetarian salad. This contains around 30g of protein and a whopping 15g of fibre which is half your recommended daily amount.
We love a soup - but too many of them are low in protein to keep us satisfied. This one is not only full of protein - but also rich in fibre which helps to keep our blood sugars stable. We use the jarred beans from Bold Bean Company which are so good. Sprinkle with as much feta as you need to hit your protein target. If you divide this soup into 3 this will give you around 18g of protein. If you use chicken stock slightly more. Then adding 50g of feta and 1 tbsp pumpkin seeds will increase this to 30g protein.
A warm salad for those colder months made with roasted Brussel sprouts to keep it seasonal. This salad comes in at 50g of protein and 14g of fibre so will leave you full until the next meal and your blood sugars balanced well.
A warming winter bowl perfect for lunch on those days when you just can’t get warm. Full of robust flavour and textures. A high protein and high fibre salad with 50g of protein and a whopping 30g of fibre (your recommended daily amount).
If you have ever attended a talk of ours or been a client of Kat’s you know one of her favourite vegetables for just about all areas of health is beetroot. It’s great for heart, liver and hormone health. We grate a large batch of beetroot to keep in fridge and add to salads through the week. With the quinoa, feta and seeds you are looking at around 25g of protein for this salad.
My children scored this a 9.2/10 - and said it would have been 9.8 without the chard! Spinach can be used or other greens if your family aren’t keen on kale either. I have mentioned the brands of harissa paste and chickpeas as these are really good brands that make such a difference to the overall dish. See tip below for protein content of the dish.
A really quick and easy baked chicken recipe. Marinating the chicken thighs in yoghurt and spices makes it really tender. You could cook this in either an air fryer or oven. I allow 2 chicken thighs per person - but adapt for different portion sizes as needed.
A high protein salad with the added benefit of broccoli, a cruciferous vegetable that supports liver and hormone health. I always stock green beans and edamame beans in the freezer as quick options to add to dishes.
There is lots of talk about creatine and its use in midlife for preserving muscle mass and helping with brain function. But do you need to take? Who should be taking? And is is safe to take? Here we unpick all your burning questions
A perfect warm salad for when it gets colder and you need some warmth. The addition of pomegranate seeds also makes it more wintery in my eyes. Squash contains beta-carotenes which our body converts to vitamin A to help support our immune system.
Sardines are one of the most non-dairy, nutrient dense forms of calcium with a 135g tin usually containing 363mg of calcium. Choose a good quality tin of sardines with the bones. I like the brands Parmentier or King Oscar. This lunch contains a whopping 561.5mg of calcium to show you just how easy it is to incorporate calcium in a non-dairy way to your diet. See tip below for calcium amounts of other ingredients.
You can’t beat a creamy chicken and this one is dairy free as well as being gluten free and low carb. It’s quick and easy and low washing up with just one pan used. I use the handy little 240ml pot of chicken stock from Osso which I get from WellEasy so reduced in price from the supermarkets. I also get my coconut milk from there.
In order to get enough protein into our diet we have been adding extra protein sources to our eggs for a higher protein breakfast. Two large eggs contain 14g of protein but adding 80g of paneer cheese gives you another 14g of protein. This works for us for better glucose control, muscle growth and no sugar cravings or hunger.
