Wednesday

Ingredients (1 portion)

• 2 eggs
• 30 g strong Cheddar, grated
• 2 slices wholemeal bread
• 1 tsp olive oil
• 1 pinch black pepper

Method

1. Beat the eggs with the pepper. Heat half the oil in a small frying pan over a medium heat, pour in the eggs and stir for 1 to 2 minutes, until they are softly scrambled. Tip them onto a plate.
2. Put one slice of bread in the pan (wipe it first if needed). Cover with half the cheese, then the eggs, then the rest of the cheese, and top with the second slice.
3. Press down gently with a spatula and cook for 2 minutes. Flip carefully and cook for 2 minutes more, until the bread is golden and the cheese has melted. Cut in half.

Why it is a high-protein start

Eggs and a little strong cheese give about 27 g of protein. It is a hot, filling breakfast on wholemeal bread, with the cheese kept to a small amount because strong Cheddar has lots of flavour.

Swaps

A handful of spinach or a slice of tomato in the middle. Cooked chicken slices for extra protein.

Ingredients (1 portion)

• 100 g frozen shelled edamame beans
• 40 g feta cheese
• 1 large tomato
• 50 g cucumber (about 5 cm)
• 1 wholemeal pitta bread
• 1 tsp olive oil
• 1 tsp lemon juice (from a fresh lemon)
• 1 pinch black pepper

Method

1. Boil the edamame in a small pan of water for 3 minutes. Drain them and run cold water over them for 30 seconds to cool them.
2. Dice the tomato and cucumber. Put them in a bowl with the edamame and crumble the feta over the top.
3. Stir the oil, lemon juice and pepper together and pour it over. Toss lightly.
4. Warm the pitta in the toaster for 1 minute and serve it alongside, or split it open and stuff it with the salad.

Why it is a high-protein lunch

Edamame beans are one of the highest-protein vegetables, with about 12 g in 100 g, and the feta and pitta add about 13 g more. It is a cold, fresh lunch with plenty of fibre.

Swaps

Frozen peas in place of half the edamame. A boiled egg on top for extra protein. Tinned chickpeas, drained, in place of the edamame.

Ingredients (1 portion)

• 75 g halloumi cheese
• 1 tin (400 g) chickpeas in water, drained and rinsed
• 1 courgette (about 150 g)
• 1 small onion
• 100 g cherry tomatoes
• 1 tsp smoked paprika
• 1 tsp olive oil
• 1 tbsp plain Greek-style yoghurt, to serve
• 1 pinch black pepper

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

1. Drain the chickpeas and rinse them well. Cut the courgette into 2 cm chunks. Peel the onion and cut it into thin wedges. Keep them in a covered container in the fridge, with the tomatoes.

At dinner time (about 20 minutes)

1. Heat the oven to 220°C (200°C fan). Put the chickpeas, courgette, onion and tomatoes on a large baking tray. Add the oil, paprika and pepper and toss well. Spread out in a single layer, so that they roast and do not steam.
2. Roast for 10 minutes. Meanwhile, cut the halloumi into 1 cm slices.
3. Take the tray out, push the vegetables aside and add the halloumi slices. Roast for another 8 to 10 minutes, turning the halloumi once, until it is golden and the chickpeas are crisp at the edges.
4. Spoon onto a plate and finish with the yoghurt.

Why it is a high-protein dinner

A whole tin of chickpeas gives about 17 g of protein and plenty of fibre, and the halloumi adds about 18 g, so there is no meat at all. Roasting makes the chickpeas crunchy and the vegetables sweet.

Swaps

Feta in place of the halloumi (add it for the last 5 minutes). A red pepper in place of the courgette. A pinch of cumin.