Monday

Ingredients (1 portion)

• 200 g plain Greek-style yoghurt
• 30 g porridge oats
• 1 banana
• 1 tbsp peanut butter, 100% peanuts (about 15 g)

Method

1. Spoon the yoghurt into a bowl and stir in the oats.
2. Peel and slice the banana and lay it on top.
3. Warm the peanut butter in the microwave for 10 seconds so it runs, drizzle it over, and eat straight away. For softer oats, make it the night before and keep it covered in the fridge.

Why it is a high-protein start

Greek yoghurt has about twice the protein of ordinary yoghurt, and the peanut butter and oats add more, so this gives about 28 g of protein before you leave the house. The banana sweetens it and the oats give fibre to keep you full.

Swaps

Frozen berries in place of the banana. Chopped walnuts or a few seeds on top. Cottage cheese in place of half the yoghurt.

Ingredients (1 portion)

• 2 eggs
• 100 g cottage cheese (about a third of a 300 g tub)
• 1 wholemeal tortilla wrap
• 20 g baby spinach
• 1 pinch black pepper

Method

1. Put the eggs in a small pan of boiling water and boil for 9 minutes. Cool them under cold running water for 2 minutes, then peel them. (Boil them the night before to save time.)
2. Roughly chop or mash the eggs with a fork in a bowl, and stir in the cottage cheese and pepper.
3. Lay the spinach down the middle of the wrap, spoon the egg mixture on top, fold in the sides and roll up tightly. Cut it in half. Wrapped in foil, it keeps for a few hours in a bag with a cool pack.

Why it is a high-protein lunch

Two eggs and a good scoop of cottage cheese give about 29 g of protein. Cottage cheese is high in protein and low in fat, and it makes the filling creamy with no mayonnaise.

Swaps

Sliced tomato or cucumber in the wrap. A pinch of paprika or chilli flakes. Wholemeal bread in place of the wrap.

Ingredients (1 portion)

• 125 g lean beef mince (5% fat)
• 1 large red or yellow pepper
• 1 small onion
• 1 clove garlic
• 1 tbsp tomato purée
• 1 tsp smoked paprika
• 30 g strong Cheddar, grated
• 150 g broccoli florets
• 1 tsp olive oil
• 3 tbsp water
• 1 pinch black pepper

Prep ahead (about 10 minutes, any time that day)

1. Cut the pepper in half through the stalk and scoop out the seeds, leaving the stalk on. Peel and finely chop the onion and garlic. Cut the broccoli into small florets.
2. Keep the raw mince on the bottom shelf of the fridge and the prepared vegetables in a covered container.

At dinner time (about 25 minutes)

1. Heat the oven to 200°C (180°C fan). Put the pepper halves cut side up on a baking tray and bake for 10 minutes while you make the filling.
2. Heat the oil in a frying pan over a medium-high heat. Cook the onion for 3 minutes, then add the mince and cook for 5 minutes, breaking it up, until brown all over and no pink is left.
3. Add the garlic, tomato purée, paprika and water and stir for 2 minutes, until thick. Season with pepper.
4. Spoon the filling into the pepper halves, pressing it down, and sprinkle with the cheese. Bake for 12 to 15 minutes, until the peppers are soft and the cheese is golden.
5. Steam or boil the broccoli for 4 minutes, until tender, and serve alongside.

Why it is a high-protein dinner

Lean mince and cheese give about 40 g of protein, and the pepper is a sweet, filling edible bowl that adds vitamin C. The broccoli adds fibre and a little more protein.

Swaps

Chicken mince in place of the beef. A handful of frozen sweetcorn stirred into the filling. Green beans in place of the broccoli.