These ten recipes offer a variety of high-protein, flavour-packed meals that are quick to prepare and perfect for busy lifestyles. From a Snickers-inspired yogurt bowl to a speedy sardine bolognese, each dish balances nutrition and taste.
Snickers Yogurt Bowl with Sautéed Dates and Peanuts
This dessert-like bowl combines creamy yogurt with caramelised dates, warm peanut butter, and fresh berries. It provides approximately 390 kcal and 18g of protein per serving. To prepare, melt 1 tsp butter in a small pan over medium heat. Add 2 chopped Medjool dates and sauté for 2 minutes until soft. Stir in 1 tbsp rolled oats and a pinch of flaky sea salt, cooking for another 2 minutes. In a small bowl, warm 1 tsp peanut butter and 1 tsp honey together (10 seconds in the microwave). Spoon 150g thick 0% yogurt (Skyr or Greek) into a serving bowl. Top with the date-oat mixture, drizzle with peanut butter and honey, and finish with a handful of fresh berries or cherries.
Sesame Avocado Chopped Chicken Bowl
A quick salad bowl with a sesame-sriracha dressing. It contains roughly 391 kcal and 35g of protein per serving. For the dressing, whisk together 1 heaped tbsp Greek yogurt, 1 tsp sesame oil, 2 tsp sriracha, 2 tsp light soy sauce, 1 tsp runny honey, and ½ tsp ginger paste. For the salad, combine ¼ large cucumber (thinly sliced), 1 large spring onion (thinly sliced), a handful of cherry tomatoes (halved), ½ medium avocado (diced), 2 large handfuls of spinach (roughly chopped), a small handful of coriander (roughly chopped), and 100g cooked chicken breast (shredded). Toss all ingredients with the dressing. For extra filling, add ½ tin of chickpeas.
Weeping Steak Bowls with Pickled Cucumber Slaw
Seared steak pairs with a tangy pickled slaw and nuoc cham dressing. Each serving (without optional toppings) provides about 464 kcal and 42g protein. Soak 100g dried vermicelli noodles in boiling water for 3-5 minutes, then drain and rinse. For the cucumber slaw, combine ½ small red onion (finely sliced), ½ cucumber (finely sliced), 2 tbsp rice vinegar, 1 tsp sugar, and a pinch of salt. For the dressing, whisk 2 tbsp fish sauce, 2 tbsp lime juice, 2 tbsp water, 2 scant tsp honey, 1 finely grated garlic clove, and a pinch of dried chilli flakes. Season 2 x 150g sirloin steaks with salt and pepper. Sear in a hot pan for 1½-2 minutes per side for rare. Rest for 5 minutes, then slice thinly. Divide noodles between bowls, top with steak, slaw, herbs, and dressing. Garnish with lime wedges and optional peanuts or sesame seeds.
Superfood Mackerel Toastie
A lighter alternative to a tuna melt, this toastie combines smoky mackerel with cottage cheese. It contains approximately 519 kcal and 34g protein per serving. Mash 60g smoked mackerel fillet (skin removed) with 80g low-fat cottage cheese, 1 tsp wholegrain mustard, 1 finely sliced large spring onion, ¼ tsp garlic granules, a small handful of finely chopped spinach, a small handful of finely chopped parsley, and a pinch of black pepper. Lightly brush 2 slices of wholegrain bread with 1 tsp extra virgin olive oil on one side. Spread the mackerel mixture on the un-oiled side of one slice, top with 15g grated lighter cheddar cheese, and cover with the second slice (oiled side up). Cook in an air fryer at 190°C for 4 minutes per side, or in a frying pan over low-medium heat for 4 minutes per side. Slice and serve hot. The filling can be refrigerated for up to 2 days.
Melted Parmesan Courgettes with Crispy Skin Salmon
Silky courgettes with parmesan and chickpeas complement crispy salmon. Each serving provides about 597 kcal and 46g protein. Mix 200g Greek yogurt with 1 tsp garlic paste and a pinch of salt; spread on two plates. Heat 1 tsp olive oil in a large frying pan over medium heat. Add 1 medium courgette (sliced into thin rounds) and a pinch of salt; cook for 6-8 minutes until soft. In a separate nonstick pan, heat 1 tsp olive oil. Season 2 salmon fillets (about 120g each) with salt and pepper; cook skin-side down for 5 minutes, then flip for 2 minutes. Stir 1 minced garlic clove, ½ finely diced red chilli (optional), and 120g drained chickpeas into the courgettes; cook 2 minutes. Add the zest and juice of 1 lemon, 30g finely grated parmesan, and black pepper. Toss until cheese melts. Spoon the courgette mixture over the yogurt, top with salmon, and finish with extra lemon juice.
Speedy Superfood Sardine Bolognese
A quick pasta dish using sardines in tomato sauce. It contains about 546 kcal and 28g protein per serving. Cook 140g dried spaghetti according to package instructions, reserving some pasta water. In a large pan, heat 1 tsp olive oil and sauté 1 finely diced brown onion with a pinch of salt for 3-4 minutes. Add 2 chopped garlic cloves, a handful of halved kalamata olives, 1 generous tbsp capers, a pinch of dried chilli flakes, and ½ tsp dried rosemary; cook 1 minute. Stir in 120g can sardines in tomato sauce, breaking them up. Add 75ml red wine (optional) and cook 1-2 minutes. Stir in 400g can chopped tomatoes and 1 tbsp tomato purée; simmer 5 minutes. Toss the drained spaghetti with the sauce, a generous handful of chopped parsley, and 30g grated parmesan. Loosen with reserved pasta water if needed. Season with black pepper and serve with extra parmesan.
Thai-Style Watermelon, Prawn, Mint and Lime Peanut Salad
A refreshing salad with sweet, salty, and sour notes. Each serving provides about 351 kcal and 21g protein. For the dressing, whisk 1 heaped tsp honey, the zest and juice of 1 lime, 1 tbsp fish sauce, 1 tsp sesame oil, 1 tsp garlic granules, ½ tsp chilli paste (or to taste), 1 heaped tsp chopped mint, 1 tbsp chopped coriander, and 2 finely sliced spring onions. In a large bowl, gently combine 1 diced medium avocado, ¼ deseeded and diced cucumber, 350g diced watermelon, and 200g cooked prawns. Pour over dressing and toss. Scatter with 1 tbsp finely chopped roasted salted peanuts. Serve immediately or chill for 10 minutes.
Fruit and Nut Gut-Friendly Chocolate Slabs
Dark chocolate with toasted nuts, seeds, and dried fruit. Each of 12 servings contains about 144 kcal and 3g protein. Lightly toast 20g chopped walnuts and 20g chopped almonds in a dry pan over medium heat for 3-4 minutes. Melt 200g dark chocolate (70% or higher) in a heatproof bowl over simmering water. Pour onto a baking sheet lined with baking parchment. Scatter with the toasted nuts, 30g pumpkin seeds, 10g sunflower seeds, 20g chopped dried apricots, and 20g chopped dried cranberries. Chill until set, then break into shards.
These recipes are from So Good Express by Emily English, with photographs by Clare Winfield (Orion, £25). To order a copy for £21.25 until 31 May, go to mailshop.co.uk/books or call 020 3176 2937. Free UK delivery on orders over £25.
