Jewelled Carrot, kale & Chickpea Salad

A simple, nutrient-dense salad that works well as a light lunch or alongside a main. It’s rich in fibre, plant diversity, and healthy fats, which can support digestion, satiety, and overall metabolic health.

Ingredients

Serves 6-8 as a side

• 200g curly kale, thick stalks removed

• 3 med-large carrots, grated

• ½ jar chickpeas (e.g. Bold Beans), drained and rinsed

• 2–3 tbsp extra virgin olive oil

• 1–2 tbsp red wine vinegar or apple cider vinegar

• Sea salt and black pepper, to taste

• Handful of pomegranate seeds

• Squeeze of fresh lemon juice

Method

1. Add the kale to a large bowl and drizzle over the olive oil.

2. Massage the kale with your hands for 2–3 minutes until it softens and reduces to roughly half its volume.

3. Add the grated carrots, chickpeas, and vinegar. Toss well to combine.

4. Season with sea salt and black pepper.

5. Finish with pomegranate seeds and a squeeze of fresh lemon juice.

Why it works:
➡️ High fibre → supports gut health and helps keep you fuller for longer
➡️ Healthy fats from olive oil → support hormone production and absorption of fat-soluble nutrients
➡️ Diverse plant compounds → contribute to a more resilient gut microbiome
➡️ Naturally rich in vitamin C → supports skin and immune function

My favorite ratatouille

If you’re trying to eat more vegetables without overcomplicating things, this is a good place to start. Ratatouille is one of those simple, flexible dishes that gives you a lot back for very little effort — just a bit of chopping, one pan, and time to let everything soften and come together.

It’s naturally rich in fibre and plant diversity, which can support digestion, steadier energy, and overall health — particularly helpful during midlife when small, consistent habits tend to work best. The combination of aubergine, courgette, peppers, and tomatoes provides a range of polyphenols and nutrients that can help support the body’s response to everyday stress.

What makes it especially useful is how versatile it is. You can serve it with chicken, fish, tofu, or grains, spoon it over a baked potato, or use it as a pasta sauce. Make it once, and you’ve got the base for several easy, balanced meals across the week.

Ingredients

Serves: 6-8

• 2 aubergines, cut into chunks

• 2 red onions, sliced

• 2 courgettes, chopped

• 2 bell peppers, sliced

• 1 clove garlic, crushed

• 1 ½ tsp ground coriander

• 2 tins chopped tomatoes

• 1 tbsp red wine vinegar

• Handful chopped fresh basil

• 1 tsp sea salt and a good grind of black pepper

Method

1. Preheat the oven to 180°C fan.

2. Place the aubergine chunks on a baking tray, drizzle generously with olive oil, season, and bake for 20 minutes until softened and lightly golden, turning once at half time.

3. Meanwhile, heat a glug of olive oil in a large pan. Add the red onion and cook for 5 minutes until starting to soften.

4. Add the peppers and cook for another 5 minutes.

5. Add the courgette and cook for a few more minutes.

6. Stir in the garlic and ground coriander, and cook for 1 minute.

7. Add the chopped tomatoes, season well, and simmer for around 30 minutes.

8. Stir in the roasted aubergine and cook for 25 minutes approx until all the vegetable are cooked through and look like a sauce.

9. Add the red wine vinegar and cook for a further 5 mintues.

10. Stir in the fresh basil and season.

Almond butter

Adding almond butter to your breakfast is a simple way to make it more balanced, satisfying and supportive for your energy through the morning. It provides healthy fats, fibre and a little protein, helping to slow the release of energy and keep you feeling fuller for longer. Almonds are also a natural source of vitamin E, magnesium and plant compounds that support overall health, including helping to manage oxidative stress.

Oxidative stress is something we’re all exposed to through factors like stress, poor sleep and a busy lifestyle. Over time, it can contribute to things like low energy, brain fog, dull skin and feeling run down. Including foods rich in antioxidants is one small, supportive way to help your body stay more resilient.

Making your own almond butter at home is often more cost-effective than buying it ready-made (approx 50% cheaper!). It’s an easy, practical step that helps your breakfast work a little harder for you. You do need a high-powered or fast food processor to make it, though!

Ingredients

Makes 1 × 500ml Kilner jar

• 500g whole almonds

Method

1. Preheat the oven to 180°C

2. Spread the almonds evenly on a baking tray and roast for 8 minutes until lightly golden and fragrant

3. Leave to cool completely

4. Add to a high-powered food processor and blend for around 10 minutes, scraping down the sides as needed, until smooth and creamy

If your blender struggles, pause and let it cool for 10 minutes. I use a Sage food processor.

Optional additions:

• Pinch of sea salt

• Added flavours - ½ tsp of ground cinnamon or ginger

• ½ tsp vanilla essence

• A drizzle of maple syrup or honey

family favourite Chicken, orzo & vegetable pot

This is a simple, comforting chicken and orzo dish that works well when you want something easy but still feels like a proper meal.

It sits somewhere between a soup and a light pasta dish — brothy, but still filling — making it a useful option for midweek cooking or batch-prepped lunches.

It’s also a great way to use up leftover chicken, for example, from a roast, without feeling like you’re repeating the same meal.

The orzo helps make it more substantial (and tends to make it more appealing for children), while the vegetables soften into the dish so it doesn’t feel overly heavy on veg.

Nutritionally, it offers a balanced mix of protein, fibre and a range of plant foods, which can help support energy, digestion and satiety.

Finished with a handful of grated Parmesan, it’s a practical, family-friendly meal that’s easy to return to.

Ingredients

Serves 4-6

• 4 roasted chicken thighs, shredded off the bone

• 1 tbsp olive oil

• 1 leek, finely chopped

• 3 carrots, diced

• 1 courgette, diced

• 2 handfuls of mushrooms, chopped

• 1 tsp dried oregano

• 275g orzo

• 800ml–1 litre good-quality chicken stock

• ½ tin chickpeas or cannellini beans (optional), drained

• 1–2 handfuls spinach (fresh or frozen)

• 1 tsp sea salt

• Juice of ½ lemon

• 1 handful fresh parsley, chopped

• Black pepper

• Handful of grated parmesan

Method

1. Heat the oven to 180C

2. Drizzle the chicken thighs with olive oil and season well, roast for 30 minutes and set aside to cool.

3. Heat the olive oil in a large pan over a medium heat. Add the leek and carrots and cook gently for around 5 minutes until starting to soften.

4. Add the mushrooms and courgette and cook for a further 5 minutes, allowing everything to soften.

5. Stir in the oregano, then add the orzo and pour in the chicken stock. Bring to a gentle simmer.

6. Cook for 10- 12 minutes (or according to packet instructions), stirring occasionally, until the orzo is just soft.

7. Shred the chicken and add to the soup along with the chickpeas or cannellini beans (if using), spinach, and sea salt. Simmer for a further 2–3 minutes until everything is heated through.

8. Finish with the lemon juice, chopped parsley, and a good grind of black pepper.

9. Serve with grated Parmesan.

Rainbow Beanzotto

A simple, nourishing meal that can support digestion, energy, and appetite - particularly helpful if you’re looking to increase your fibre intake.

In midlife, symptoms like constipation, bloating, low energy, or gradual weight gain can often be linked, in part, to not getting enough fibre day to day. Meals like this are an easy, realistic way to start addressing that.

Beans are a key ingredient here. They’re naturally high in fibre and provide a useful source of plant protein, helping with fullness, appetite regulation, and more stable energy. Combined with a variety of colourful vegetables, this dish also delivers a wide range of vitamins, minerals, and plant compounds that support gut health.

The fibres in beans help feed beneficial gut bacteria, producing short-chain fatty acids such as butyrate, which play an important role in supporting the gut lining and overall metabolic health.

Simple, flexible, and easy to adapt, this is a meal you can come back to again and again

Ingredients

Serves: 4

• 1 small red onion, finely chopped

• 1 stick celery, finely chopped

• 1 carrot, diced

• 1 red pepper, chopped

• 1 handful broccoli florets, chopped small

• 1 clove garlic, crushed

• 1 jar butterbeans (e.g. Bold Beans)

• ½ tsp fennel seeds

• ½ tsp paprika

• ½ tsp dried oregano (or 1 tsp fresh chopped)

• 1 tbsp tomato purée

• Salt & pepper

To serve (optional):

• Feta, parmesan, or cheddar

• Nutritional yeast (for a vegan option)

• Slice of seeded bread (e.g., Everyday Life Loaf)

Method

1. Heat a little olive oil in a pan.

2. Add the onion, celery, and carrot. Cook gently for 5–7 minutes until softened.

3. Stir in the red pepper, broccoli, and garlic. Cook for a further 3–4 minutes.

4. Add the fennel seeds, paprika, and oregano, followed by the tomato purée. Stir well.

5. Stir through the butterbeans (including their stock/water) and simmer for 10 minutes until everything is soft and well combined.

6. Season to taste.

To serve

• Serve as it is, or top with feta, parmesan or nutritional yeast.

• For a more balanced meal, pair with a slice of seeded bread or add an additional protein such as tofu, chicken or pork.

spiced Red Lentil, Sweet Potato & Spinach Soup

This soup is built on one of the simplest, gut-supportive foods we have: lentils. Just one serving provides around 1/3 of your daily recommended fibre intake to support microbial diversity, along with plant protein, iron and folate. Sweet potato adds beta-carotene and additional prebiotic fibres, while spinach contributes magnesium (muscle relaxation/sleep) and polyphenols (gut and immune supportive).

The flavour comes from baharat - a Middle Eastern spice blend typically combining paprika, cumin, coriander, cinnamon, cloves, black pepper and nutmeg. It brings warmth and depth without heat, and spices themselves contribute antioxidant compounds that may support inflammatory balance.

This soup is dead easy to make: just fry off the veg and chuck the rest in the pot and leave to bubble. It’s ready in around 30 minutes, batch-cooks beautifully and freezes well. I often keep a large jug in the fridge when we’re both working from home - easy, nourishing lunches sorted for the week.

Delicious, topped with tahini, yoghurt or feta and toasted pumpkin seeds, or boost the protein further with tofu or shredded chicken, alongside a slice of my Everyday Life Loaf

(See below for serving suggestions and protein/fibre amounts)

Ingredients

Serves 6–8

• 1 tbsp olive oil

• 1 large red onion, finely diced

• 1 red pepper, sliced

• 2 cloves garlic, grated or chopped finely

• 1 tsp ground turmeric

• 1 tsp baharat spice blend (available from Sainsbury's)

• ¼ tsp cinnamon

• ¼ tsp ground allspice

• 1 tbsp tomato purée

• 400g red lentils, rinsed

• 1 small sweet potato, 1cm dice

• 1.5–1.75 litres chicken or vegetable stock (fresh if possible for flavour)

• 2 large handfuls fresh or frozen spinach or chopped cavolo nero

• 1.5–2 tsp sea salt (reduce if using table salt) + black pepper

To finish, choose a couple of options:

• Thick Greek yoghurt or coconut yoghurt (both high-protein varieties)

• Firm tofu or shredded chicken

• Feta cheese

• Fresh coriander + parsley

• Pinch chilli flakes

• Toasted flaked almonds, walnuts or pumpkin/sunflower seeds

Method

1. Heat olive oil in a large saucepan over medium heat.

2. Add onion and red pepper. Cook gently 8-10 minutes until soft and sweet.

3. Add the sweet potato and cook for 5 minutes.

4. Stir in garlic and spices. Cook for about 1 minute.

5. Add the tomato purée and then lentils,

6. Pour in stock. Bring to a boil, then simmer for around 20 minutes until the lentils are soft.

7. Stir through the spinach. Cook 2–3 minutes until wilted.

8. Adjust seasoning.

Serving suggestions and macros below

Nutrient Overview

If you’ve worked with me, or followed along here or on my social media, you’ll know I’m always looking at the protein and fibre in each meal. Below, I’ve estimated the amounts in an average 300ml serving of this soup, with different toppings and 1-2 slices of my Everyday Life Loaf, so you can see at a glance how each option stacks up.

Protein & fibre: why they matter
Protein helps to keep you full, supports muscle, hormones and recovery, while fibre feeds your gut bacteria, supports bowel regularity and helps to steady blood sugar. Putting the two together in every meal is one of the simplest ways to support energy, cravings, weight and long-term health.

A bowl of this soup on its own provides a decent amount of plant protein and fibre, but if you’ve followed me for a while, you’ll know I almost always look to build meals towards around 30g of protein. That usually means adding something extra - this is a win–win situation as you’ll be boosting the protein, but also micronutrients and, most importantly, flavour!

• Soup alone:

  → ~11g protein | 9g fibre

• Soup + 1 slice loaf (base):
  → ~19g protein | ~15g fibre

  Protein boosters:

+ 1 heaped tbsp Greek yoghurt + 1 tsp tahini + 1 tbsp toasted almonds
→ 26–27g protein | 17g fibre

+ handful feta (≈30g) + 1 tbsp pumpkin seeds
→ 29g protein | 17g fibre

+ palm-sized portion firm tofu (≈100g cooked)
→ 29g protein | 16g fibre

+ palm-sized portion shredded chicken (≈75–90g cooked)
→ 35g protein | 15g fibre

* add a second slice of loaf for a simple extra boost ≈ +8g protein and +6g fibre.

Everyday Life Loaf

This oat, nut & flax Bread is one of my go-to recipes for clients who want a homemade bread that is nourishing, satisfying, and incredibly easy to prepare. It’s a naturally gluten-free loaf made from oats, flax, hemp, chia, nuts and seeds - a combination that delivers fibre, healthy fats, plant diversity, and long-lasting energy without feeling heavy. Everything is mixed in one bowl, baked for an hour, and freezes really well for busy weeks.

It’s also a great way to support gut health: the blend of soluble and insoluble fibres feeds beneficial gut bacteria while helping with steady digestion, hormones and blood sugar balance. Enjoy it toasted with savoury or sweet toppings, or keep slices in the freezer for quick, nutrient-dense meals on busy days.

This loaf is naturally high in fibre and healthy fats, with a steady release of energy and a meaningful protein boost in every slice.

Per slice (1/16):

• Protein: ~7.4g

• Fibre: ~7.2g

Ingredients

Makes approx 16 slices

• 150g oats

• 150g ground flaxseed

• 35g *psyllium husk

• 50g chia seeds

• 100g hemp seeds

• 125g mixed nuts or seeds (your choice)

• 1½ tsp sea salt

• 400ml water

• 3 tbsp olive oil

*Psyllium husk is a very fine, natural fibre made from the seeds of the Plantago ovata plant. In this recipe it helps the loaf hold together, giving structure and a nice, sliceable texture, as well as adding extra soluble fibre to support digestion and gut health. I buy most of my nuts, seeds and dry ingredients from RealFoodSource (not an affiliate link) as I’ve found them good value and consistent quality when you’re using these ingredients regularly – I also use them for all my breakfast pots.

Method

1. Preheat the oven to 180°C. Line a 2lb loaf tin with baking paper.

2. Add all the dry ingredients to a large bowl and then add the olive oil and water.

3. Mix thoroughly until the dough thickens. Let it sit for 5 minutes so the psyllium and chia can absorb the liquid.

4. Transfer the mixture into the prepared loaf tin and smooth the top.

5. Bake for 1 hour at 180°C, until firm and golden.

6. Cool completely in the tin before slicing, to help the loaf set.

7. Slice and freeze with a small piece of baking parchment in between each slice so they don’t stick together.

Spanish Chicken & Red Lentil Stew

This chicken stew is the kind of low-effort, high-reward dinner that supports your health without spending hours in the kitchen. You get a great balance of protein from chicken thighs (helpful for steady energy, appetite and tissue repair) and fibre from red lentils and veg, which feeds beneficial gut microbes and supports regular digestion. The tomatoes, peppers, onions and celery bring a wide range of plant compounds your gut and immune system love, while smoked paprika and oregano add flavour and extra antioxidants. It’s also naturally gluten-free, budget-friendly, and ideal for batch cooking - the lentils thicken the sauce so it feels rich and comforting without needing cream or lots of added fat. If you’re working on better digestion, supporting your immune system, or more stable energy, this is a simple, nourishing staple to keep on rotation.

Ingredients

Serves 6-8

• 2 tbsp olive oil

• 2 large onions, thinly sliced or diced

• 2 sticks celery, finely diced

• 2 garlic cloves, crushed

• 1 tsp sweet smoked paprika

• 1 tsp dried oregano

• 1 tsp fennel seeds

• 3 carrots, chopped in thick rounds

• 2 × 400 g tins chopped tomatoes

• ½ tin water (use one of the empty tomato tins)

• 900 g skinless, boneless chicken thighs (about 9–10)

• 200 g jarred roasted red peppers, drained and cut into ~2 cm pieces

• 150 g red lentils

• 1½ tbsp red wine vinegar

• 1 tsp sea salt

Method

1. Heat the oil in a large sauté pan (with a lid) over a medium-high heat. Add the onions and celery and fry for about 10 minutes, stirring a few times, until soft and caramelised.

2. Reduce the heat to medium, add the garlic, and cook for 1 minute. Add the paprika and fennel seeds and stir for a few seconds until fragrant.

3. Add the carrots and then the tomatoes, ½ tin of water, and the chicken. Cover with the lid and cook for 30 minutes, stirring occasionally.

4. Add the roasted peppers and red lentils. Cover again and cook for a further 20 minutes, until the lentils are tender, the sauce has thickened, and the chicken is cooked through and cuts easily.

5. Stir through the red wine vinegar and sea salt, and cook for a few minutes. Taste and adjust seasoning if needed.

6. Serve with brown rice, baked potato, roasted sweet potato, and greens or a big salad. You can also serve with tagliatelle for a more family-friendly dinner.

Crispy spiced Tempeh

If you’ve not cooked with tempeh before, this is the recipe to start with. Grating and crisping it completely transforms the texture and gives a rich umami falvour, making it really versatile - think of it as a savoury protein crumble you can add to almost anything.

It’s one of my favourite ways to boost protein in meals like soups, roasted vegetables, grain bowls, or salads. It adds flavour, texture, and, most importantly, nutrients.

Nutritionally, tempeh is a standout plant-based protein. It provides around 10 g of protein per 50 g serving, containing all nine essential amino acids, plus iron, zinc, magnesium, and B vitamins that support energy metabolism and the nervous system. Because it’s fermented, it can also be easier to digest than many other soy foods and contains prebiotic compounds that help support a healthy gut environment.

Prep: 10 min | Cook: 10–15 min

Ingredients

Serves 3-4

• 200 g tempeh (plain, organic if possible)

• 1 tbsp olive or avocado oil

• 1 tbsp tamari (or soy sauce)

• 1 tbsp apple-cider or rice vinegar

• 1 tsp smoked paprika or ½ tsp smoked + ½ tsp sweet paprika

• 1 tsp garlic granules or 1 crushed clove

• ½ tsp ground cumin

• A few grinds of black pepper

Method

• Preheat the oven to 180°C (fan)

• Grate the tempeh using the large holes of a box grater, or crumble it finely with your hands.

• Whisk together the oil, tamari, vinegar, and spices in a bowl.

• Put the tempeh into a large baking tray, pour over the marinade and toss to coat evenly. Leave for 10 minutes if you can  - it helps the flavours absorb, but it will taste great even if you cook straightaway.

• Spread the tempeh out evenly on the tray and bake for 12–15 minutes, stirring halfway through, until golden and crispy.

Flavour variations

• Mediterranean: Add oregano, thyme, tomato purée, and a drizzle of balsamic.

• Asian-style: Add grated ginger, sesame oil, and a dash of rice vinegar.

• Mexican: Add extra cumin, smoked paprika, and lime juice.

• Middle Eastern: Add turmeric, cinnamon, and a spoon of tahini.

How to use

• Sprinkle over soups, grain or salad bowls, or roasted vegetables.

• Add to omelettes, scrambled tofu, or avocado toast.

• Use as a high-protein filling for wraps, tacos, or pasta sauces.

• Keeps for up to 4 days in the fridge or can be frozen in portions for easy use.

• The tempeh may go softer after being stored in the fridge, but reheating in a frying pan for a couple of minutes will crisp it up again.

Red lentil, Leek, Courgette & Butternut Squash Soup

It’s officially soup season! A warming bowl is perfect for this time of year - easy to prepare, packed with vegetables, and ideal for a healthy lunch at home or work.

But many veggie-based soups are lower in protein, which can leave you hungry again a couple of hours later. Adding protein helps turn a light meal into a balanced meal that keeps you feeling full and energised through the afternoon.

Here are a few simple protein-boosting hacks to help you build a more satisfying, nutrient-dense lunch:

Protein-boosting soup hacks:
🥣 Add lentils, chickpeas, or beans while cooking
🤍 Top with fried tofu cubes, cheese (feta, goat’s, cheddar), or cooked chicken
🥄 Swirl in Greek yoghurt or cottage cheese before serving
🌱 Sprinkle hemp seeds, pumpkin seeds, or chopped nuts
🦴 Use bone broth or stir in unflavoured collagen
🍞 Serve with a slice of high-protein bread and a topping such as egg, salmon, or hummus

Small tweaks make a big difference — steadier energy, fewer cravings, and a healthy lunch that actually keeps you going ✨

Ingredients

Serves: 6 | Prep: 10–15 min | Cook: 25–30 min

• 1 tbsp olive or rapeseed oil

• 1 leek, trimmed and sliced

• 2 garlic cloves, finely chopped

• 2 sticks celery, chopped, or ½ tsp celery salt

• 1 courgette, diced

• ½ medium butternut squash (~400 g), peeled and diced

• 1 tsp ground cumin

• 1 tsp paprika (optional)

• 180 g red lentils, rinsed

• 1.3 L vegetable stock (or bone broth for extra protein)

• 4 tbsp (40 g) shelled hemp seeds

• 1 bay leaf

• 1-2 tbsp apple cider vinegar

• Sea salt & black pepper, to taste

• Fresh parsley or coriander, to serve

Method

1. Warm the oil in a large saucepan. Add leek and celery; cook gently for 5–7 minutes until soft but not browned. Stir in garlic, cumin, and paprika (and celery salt if using instead of celery) for another minute.

2. Add courgette and butternut squash. Cook for 5 minutes, stirring occasionally, to start softening.

3. Stir in lentils, hemp seeds, bay leaf and stock. Bring to a boil, then reduce heat and simmer for 25–30 minutes, stirring occasionally, until the lentils and vegetables are tender.

4. Lightly mash some of the vegetables and lentils to thicken slightly while keeping chunks for texture.

5. Stir in apple cider vinegar, season generously, and garnish with herbs.

Approximate Nutrition (per serving, 1/6 of recipe)

Calories: ~255 kcal Protein: ~12.5 g Fibre: ~7.5 g Carbohydrates: ~27 g Fat: ~8 g

Topped with tofu, pumpkin seeds, and served with a slice of high-protein bread

Protein : ~32.5 g

Carrot cake breakfast pots

Why a high-protein, high-fibre breakfast matters

Starting the day with a balanced meal that’s rich in protein and fibre helps to set up your metabolism, appetite, and energy levels for the rest of the day. Protein slows digestion and supports the release of satiety hormones such as GLP-1 and PYY, helping you feel fuller for longer and less likely to reach for snacks mid-morning. Fibre further stabilises this effect by slowing glucose absorption and supporting a steady blood-sugar response, which means fewer energy dips and cravings later on. Together, they promote sustained concentration and energy, while providing key nutrients for muscle repair, gut health, and hormone production.

For women in midlife, this combination becomes particularly important. As oestrogen levels fluctuate and eventually decline, the body’s ability to maintain muscle mass, insulin sensitivity, and appetite regulation naturally decreases. A protein-rich breakfast helps counter these shifts by supporting lean tissue and metabolic health, while fibre nourishes the gut microbiome, which in turn influences inflammation, oestrogen metabolism, and mood. In short, a high-protein, high-fibre breakfast is one of the simplest ways to steady hormones, support energy, and keep you feeling balanced through the day.

Ingredients

Protein: ~27 g Fibre: ~11 g

Ingredients

Serves 1

• 1 tbsp rolled oats

• ½ tbsp chia seeds

• ½ tbsp ground flaxseed

• 2 tbsp shelled hemp seeds

• 1 tbsp pumpkin seeds

• 100 g high-protein Greek yoghurt

• 6 tbsp unsweetened nut, coconut or cow’s milk (e.g. Plenish)

• 30 g apple, finely chopped

• 30 g carrot, grated

• 1 tbsp sultanas

Topping

• ½ tbsp almond butter

• 1 tsp cacao nibs, chopped nuts or desiccated coconut

Method

1. In a bowl or jar, combine the oats, chia, flax, hemp, and pumpkin seeds.

2. Add the Greek yoghurt and milk, alternating small amounts of each while stirring until you have a thick, even mixture.

3. Fold through the apple, carrot, and sultanas.

4. Cover and refrigerate overnight (or for at least 2 hours) to allow the chia and oats to soften.

5. Add the toppings or leave until you are ready to eat.

Chocolate & raspberry high Protein Breakfast Bake

I created this recipe before I was due to travel on a plane as it can be a bit hit and miss when taking food like a chia pud through airport security (can be classed as a liquid). I had an early flight and still wanted a proper, healthy breakfast, which I knew I wouldn't be able to find in the airport or on the plane, and I’d end up picking all day otherwise!

Each portion provides around 30 g of protein and 8–10 g of fibre, along with slow-release carbohydrates, healthy fats, and polyphenols from cocoa and berries. This combination helps keep blood sugar stable, reduces mid-morning cravings, and supports sustained energy - key for hormone balance and appetite regulation, especially during perimenopause and menopause.

A high-protein breakfast like this helps moderate the rise in insulin and cortisol after eating, while supporting muscle maintenance, satiety, and metabolic health - all of which become increasingly important as oestrogen levels decline.

These bars are dense, nourishing, and portable - a smart on-the-go option for travel, busy mornings, or post-workout recovery.

Ingredients

Makes: 6 breakfasts (12 bars)
Portion: 2 bars ≈ 30 g protein, 8–10 g fibre, ~450 kcal

• 330 g ripe banana (≈ 3 medium, peeled and mashed)

• 180 g rolled oats

• 180 g *Form Chocolate Protein Powder (≈ 6 scoops) (I use 3 tbsp chocolate, 3 tbsp plain to reduce the sweetness)

• 6 tbsp chia seeds (≈ 60 g)

• 3 tbsp hemp seeds

• 3 tbsp pumpkin seeds

• 4 tbsp chopped nuts (any preferred)

• 3 tbsp cocoa powder

• ½ tsp sea salt

• ½ tsp cinnamon (optional)

• 3 tbsp nut butter or olive oil

• 150 milk / plant milk

• 100 g fresh or frozen raspberries (no need to defrost)

• 6–8 chopped dates or 3 tbsp raisins

*Alternative protein option:
Form is a plant -based protein powder, but  you can use any you prefer. For plain whey or pea protein increase the raw cacao powder to 5 tbsp (25–30 g) and add 2 tbsp maple syrup or honey (or extra Medjool dates, chopped) to balance the flavour as premixed chocolate protein powders ususally contain a sweetener like stevia. Everything else stays the same.

method

1. Preheat the oven to 180 °C (160 °C fan).

2. Line a 20 × 20 cm baking dish with parchment paper.

3. Mash the banana well using a fork or mixer until smooth.

4. Add all the remaining ingredients except the raspberries and mix thoroughly. If you’re not using a mixer, you’ll need to put in a bit of elbow grease - the mixture is quite thick.

5. Add the raspberries at the end and mix briefly - just a few seconds in the mixer - to distribute them without breaking them up too much. If mixing by hand, gently fold or lightly mash them in.

6. Press the mixture firmly into the prepared dish (about 2.5 cm / 1 in thick).

7. Bake for 25 minutes, or until the top feels set and slightly springy.

8. Cool completely before cutting into 12 bars ( x2 = 1 serving).

• Keeps 4–5 days in the fridge or freezes up to 2 months.

• Defrost overnight or warm briefly before serving.

Serving ideas

• Lovely warm with Greek yoghurt and a few extra raspberries.

• Drizzle with almond butter for extra richness.

• Travels well if you need your breakfast on the go

Raspberry breakfast pots

This tasty, nutrient-packed breakfast is a morning win! Ready to eat at home or take to work, it’s packed with around 28 g protein and 14 g fibre to keep you full and energised until lunchtime. 

A high-protein, high-fibre start helps keep blood sugar steady, which can mean fewer cravings, more consistent energy and better appetite control all day long.

Why it matters (especially for women 35+):
🔹 Hormone support & satiety - It can get harder to regulate blood sugar as we get older, so a protein-rich breakfast helps steady levels and reduce mid-morning cravings.
🔹 Muscle & metabolism - Protein first thing supports lean muscle, which naturally declines from age 30, and especially during perimenopause/menopause.
🔹 Grab-and-go - Make it the night before, and it’s ready to eat or take to work. No more feeling starving by 11 after grabbing a slice of toast or a bowl of cornflakes.

Ingredients

• 1 tbsp rolled oats

• 1 tbsp chia seeds

• 2 tbsp shelled hemp seeds

• ½ tbsp pumpkin seeds

• 100 g high-protein Greek-style yoghurt (*Fage)

• 3 tbsp unsweetened almond or coconut milk

• Small handful chopped pear

• Small handful of raspberries, lightly squashed (save 2–3 whole to top)

  Topping

• ½ tbsp almond butter

• Pinch of pumpkin seeds and a few cacao nibs (optional)

Method

1. Combine the dry ingredients in a jar or small bowl.

2. Stir in the yoghurt, then the milk until everything is well coated.

3. Fold in the pear and raspberries (or add just before serving if you prefer them on top).

4. Top with the almond butter and a sprinkle of pumpkin seeds or cacao nibs (or add in the morning if you have time).

5. Cover and refrigerate overnight.
   
   Tip

Protein-boosting - if you’re using Greek-style yoghurt with less than 10 g protein/100 g, stir in 1 tbsp (~8 g) whey protein powder /100 g yoghurt.

Batch prep - make 5x this recipe in a larger container for a ready-to-go healthy breakfast all week.

Creamy Miso Aubergine with Tempeh & Tahini Yoghurt

This recipe is a perfect example of how a plant-based meal can be deeply satisfying, nutritionally balanced, and full of flavour. Rich in protein, fibre, healthy fats, and complex carbohydrates, it also delivers key nutrients that support energy, hormone balance, and long-lasting fullness.

Each serving provides approximately 35g of protein, nearly 20g of fibre (daily target is 30g!!), and six diverse plant points, even without the optional quinoa or rice. It contains phytoestrogen-rich ingredients like tofu, tempeh, and edamame, which may help with hormonal balance, whilst fermented tempeh may support gut health. The combination of tahini, miso and leafy greens delivers magnesium, calcium and iron – all essential for bone health, blood sugar balance and mood.

The recipe came about by accident – a test batch that turned into 4 portions I ended up eating all week! Normally I get bored of eating the same thing, but not this time. It’s that good – creamy, savoury, and incredibly satisfying! Originally made with grated, oven-roasted tempeh, I swapped in crumbled tofu today, pan-fried with olive oil and tamari, and it was super nice as well (see note at the bottom for alternative instructions).

Ingredients

Serves 4

Marinade:

• 1 tbsp miso paste

• 2 tbsp boiling water

• 1 garlic clove, grated

• Thumbnail sized piece fresh ginger, grated (I use a Microplane – also great for garlic)

• 1 tbsp tamari or soy sauce

• 3 tbsp water  

  Main:

• 2 aubergines, halved lengthways

• 1–2 tbsp sesame oil

• 400g tempeh, grated 

• ½ tbsp sesame oil

• ½ tbsp tamari or soy sauce  

  Tahini dressing:

• 3 tbsp tahini

• 4 tbsp Greek yoghurt

• 1–2 tbsp water

• Juice of 1 small lemon

• ½ garlic clove, finely grated

• Pinch sea salt  

  To serve:

• ½ head broccoli, steamed

• ½ spring cabbage, shredded & steamed

• 320g shelled frozen edamame, defrosted

• Optional: cooked quinoa or brown rice  

Method

1. Preheat oven to 180°C (fan)
 Take edamame out to defrost in a bowl.

2. Make marinade
Mix miso paste with boiling water until smooth. Add garlic, ginger, tamari, and water.

3. Prepare aubergines
Score the flesh in a deep criss-cross pattern (avoid piercing the skin). Rub with sesame oil and place cut-side up on a lined baking tray. Pour the marinade over each half. Roast for ~45 minutes until soft and caramelised.

4. Roast tempeh 
Spread out on a baking tray. Drizzle with sesame oil and tamari. Add to the oven once the aubergines have had about 25 minutes, and roast for 15–20 minutes until golden and starting to crisp.

5. Make dressing
Whisk together tahini, yoghurt, lemon juice, garlic, salt, and enough water to make a smooth, spoonable consistency.

6. Steam veg
Steam broccoli, cabbage, and edamame until just tender.

7. Plate up
Serve each aubergine half topped with tahini yoghurt and crispy tempeh. Add steamed greens and edamame on the side. Include quinoa or rice if using.

Tofu Option

How to:

• Crumble 400g firm tofu into chunky pieces using your fingers (about the size of chickpeas).

• Heat a drizzle of olive oil in a non-stick frying pan.

• Add the tofu in batches and fry for 3–4 minutes, turning occasionally until lightly golden.

• Splash in 1 tsp soy sauce or tamari, stir for another minute to coat and warm through.

Dark chocolate & pumpkin bites

Ingredients

Makes one 20cm x 20cm tray

Base

• 70g mixed nuts, toasted (or any nuts of choice)

• 70g pumpkin seeds, toasted

• 5 tbsp cacao powder

• 3 tbsp almond butter (or another nut/seed butter of choice)

• 3 tbsp desiccated coconut

• 400g Medjool dates, pitted

Topping

• 200g 90% dark chocolate

• 40g pumpkin seeds, roughly chopped

• 1 tbsp desiccated coconut

Method

1. Line a 20cm square baking tin or ceramic dish with parchment paper.

2. Add the toasted nuts, pumpkin seeds (reserve 40g for topping), cacao powder, nut butter, and 3 tbsp desiccated coconut to a food processor. Blitz until combined.

3. Add the dates one at a time, blending between additions. This helps prevent the processor from clogging. Blend for 1–2 minutes, or until the mixture becomes together in a rough ball.

4. Scrape the mixture into the prepared tin. Press it down firmly using a spatula or the back of a spoon to create an even base layer. As it is quite sticky, slowly press into the tray as it will keep lifting up on your fingers or palette knife otherwise!

5. Melt the chocolate in a microwave-safe bowl in short bursts (start with 1 minute at 600W, then stir and repeat 1-2 more times depending on how small your chocolate pieces are) or use a bain-marie.

6. Pour the chocolate mixture over the base, tilting the tray gently to spread it

7. Sprinkle with the remaining pumpkin seeds and about 1 tbsp desiccated coconut, then refrigerate for at least 30 minutes, or until set.

8. Slice into pieces once firm. Store in the fridge in an airtight container.

Mexican Chicken Traybake

This one-pan traybake is a simple, fuss-free meal that delivers a balance of protein, fibre, and key nutrients with minimal effort as everything goes into the tray at once. The chicken stays nice and tender whilst the rice absorbs all the spices and stock making it super flavourful. Each serving provides approximately 35g of protein from the chicken thighs, supporting muscle repair and satiety, while the brown basmati rice and vegetables contribute around 6g of fibre, beneficial for digestion and blood sugar balance. 

Ingredients

Serves 4-6

• 1 tsp cumin

• 1 tsp coriander

• ½ tsp sweet smoked paprika

• 1 onion, sliced

• 2 bell peppers, sliced

• 4 cloves garlic, whole

• 250g brown basmati rice

• 500ml Freja chicken stock

• 8 chicken thighs, skin-on

• 2 tbsp olive oil

• 1 tsp sea salt

• 1 courgette, chopped

Method

1. Preheat the oven to 180°C (fan 160°C/gas mark 4).

2. Mix the ground spices together.

3. In a large, deep baking tray, combine the onion, peppers, whole garlic cloves, rice, spice mix (but saving a bit to sprinkle over the chicken thighs), and chicken stock.

4. Nestle the chicken thighs on top, skin-side up. Drizzle with olive oil, sprinkle over an extra pinch of the spice mix, and rub the salt into the skin.

5. Bake for 25 minutes, then remove from the oven and gently mix in the chopped courgette into the rice around the chicken.

6. Return to the oven and cook for a further 20 minutes, until the chicken is golden and cooked through, and the rice is tender.

Creamy tomato butterbeans

A simple, hearty dish that brings out the best in butter beans with slow-cooked onions and a flavourful tomato base. So much tastier than baked beans and you can just sue them in the same say - on sourdough toast with cheese, or they're great as part of a cooked breakfast.

Ingredients

Serves 4 as a side

• 1 large onion, halved and thinly sliced into half-moons

• 1 garlic clove, finely grated or chopped

• 1 x 700g jar Bold Beans butter beans (or two tins), including the bean water/stock

• ½ tsp dried oregano

• 1 tsp paprika

• 1.5 tbsp double concentrate tomato purée

• ½ tsp sea salt

• A crack of black pepper

Method

1. Heat a generous drizzle of olive oil in a large pan over low heat. Add the onions and cook slowly for about 20 minutes until soft and caramelised.

2. Stir in the garlic and cook for another couple of minutes until fragrant.

3. Sprinkle in the oregano and paprika, stirring for a few seconds to release their aroma.

4. Tip in the butter beans along with their water/stock, then stir in the tomato purée.

5. Simmer gently for 15 minutes, allowing the flavours to meld together.

6. Season with sea salt and a crack of black pepper to taste.

Creamy chocolate protein smoothie

One of my favourite weekday breakfasts because it’s so quick to make, and I can easily take it with me to work or the gym if I’m short on time in the morning. Studies show that a high-protein, high-fibre breakfast helps stabilise blood sugar levels and can keep you feeling energised throughout the day. It can also help reduce cravings for sugary snacks during that late morning or afternoon slump.

Give it a try and see if you notice the difference!

Ingredients

Serves 1

Protein: ~28 g
Fibre: ~9 g

Ingredients

• 200ml coconut milk (Plenish is a good brand without any additives) or any milk you prefer

• 2 tbsp organic whey or pea protein powder (to provide ~20g protein)

• 1 tbsp raw cacao powder

• ½ frozen banana

• 1 tbsp mixed chia + flax seeds

• 1 tbsp almonds (or any nut) 

Method

Blitz in a Nutribullet or similar

Squash, broccoli & tomato salad with creamy harissa dressing

This warming, vegetable-packed salad is a delicious way to boost both flavour and nutrition in your diet. It’s an excellent choice if you're looking to increase fibre intake to support gut health. Fibre has anti-inflammatory effects in the intestines, helps feed beneficial gut bacteria, and aids in regulating bowel movements.

By adding more vegetables to your meals, you're not only supporting your digestive system but also providing essential micronutrients. The squash adds beta-carotene, broccoli delivers vitamin C, and tomatoes provide lycopene, all of which are known for their anti-inflammatory properties and ability to reduce oxidative stress. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body, leading to potential damage to cells, proteins, and DNA, which has been linked to chronic diseases and aging.

This salad can also support hormonal health at any age, particularly during perimenopause. The high fibre content helps regulate blood sugar levels, reducing insulin spikes that may contribute to hormone imbalances. The healthy fats from tahini and yoghurt promote hormone production, while the antioxidants in the vegetables and pomegranate aid the body in managing oxidative stress, which can increase during perimenopause. Vitamin C helps the liver detoxify hormones like oestrogen, progesterone, and testosterone before they are excreted through the gut, where fibre plays a vital role. Supporting this detoxification process is crucial for maintaining balanced hormones and feeling your best.

Ingredients

Serves 4 as a main, or 6 as a side

• 1 medium squash, chopped into 1cm half moons

• 1 tsp cumin seeds

• 300g cherry tomatoes

• 200g tenderstem broccoli

• 1 tsp ground coriander

• 3-4 tbsp pomegranate seeds

Dressing

• 4 heaped tbsp Greek or coconut yoghurt

• 1tbsp rose harissa (Belazu)

• 1 tbsp tahini

• Juice of ½ lemon

Method

1. Preheat the oven to 180°C.

2. Place the squash on a baking tray, drizzle with olive oil, sprinkle over the cumin seeds, and season with a pinch of sea salt.

3. Arrange the tender-stem broccoli and cherry tomatoes on a separate baking tray. Drizzle with olive oil, sprinkle with ground coriander and season with sea salt.

4. Roast the squash for 40 minutes and the broccoli and tomatoes for 20 minutes or until tender and slightly caramelised.

5. While the vegetables are roasting, mix the dressing ingredients - Greek or coconut yoghurt, rose harissa, tahini, and lemon juice.

6. Once roasted, layer the vegetables on a large plate or platter and spoon over the dressing.

7. Finish with a scattering of pomegranate seeds for a burst of sweetness and colour.

Aubergine & red pepper chermoula

This vibrant aubergine and pepper stew is a delicious blend of North African-inspired flavours, and plenty of nutritional benefits, especially for hormonal health. It's one of my favourite side dishes because of its versatility; it pairs beautifully with various foods, adding a spicy, slightly sweet flavour. I often serve alongside roasted chicken, fish, lamb, or grilled halloumi with couscous or rice. To elevate the dish, I like to top it with crumbled feta, toasted pine nuts, and fresh coriander. The stew also works well for lunch, whether paired with eggs on sourdough or used to supercharge a grilled cheese sandwich or wrap. For a vegan main course, simply stir in a tin of chickpeas and top with extra nuts for extra protein.

Click here for a Sumac Chicken Traybake recipe that works perfectly with the chermoula (see photo below).

Incorporating a diverse array of plant foods is beneficial for our health, especially for hormonal balance during perimenopause:

• Fibre: Aubergines, red peppers, and onions are excellent sources of dietary fibre, which plays a vital role in gut health. A healthy gut microbiome is essential for hormone regulation, helping to metabolise and eliminate excess oestrogen via the gut.

• Blood Sugar Balance: Adding fibre and healthy fats from olive oil helps to stabilise blood sugar levels. Together, they slow the breakdown of food, providing sustained energy throughout the day. This can help mitigate common symptoms of irritability and fatigue associated with hormonal fluctuations during perimenopause.

• Micronutrients: Red peppers are particularly high in vitamin C, which may support collagen production and immune function. Meanwhile, garlic and onions are understood to promote liver health and maintain a healthy immune system. A well-functioning liver is crucial for detoxifying hormones, the first stage of clearing excess hormones from the body before they are excreted through the gut.

Ingredients

Serves 6-8

• 3 small aubergines, cut into half-moon slices

• 3 small red onions, cut into half-moon slices

• 3 red peppers, sliced

• 2 large garlic cloves, chopped or grated finely

• 2 heaped tsp ras el hanout spice blend

• 2 x 400g cans chopped tomatoes

• Handful of sultanas or 4 chopped dates/dried apricots

• 1 tbsp red wine vinegar or apple cider vinegar

• 1 tsp sea salt

• Method

• Preheat the oven to 180°C (350°F).Place the aubergine slices on a baking tray, coat well with olive oil, and sprinkle with sea salt. Roast in the oven for 20 minutes, turn and roast for an additional 5-10 minutes until soft.

• In a large, wide pan, heat a drizzle of olive oil over medium heat. Add the onions and fry gently for 10 minutes until softened.

• Add the red peppers and cook for another 10 minutes. Stir in the garlic and cook for 2 more minutes.

• Next add the roasted aubergine to the pan along with the ras el hanout and sultanas or dried fruit. Stir to combine.

• Pour in the chopped tomatoes, and add the dried fruit, cover, and simmer for 40 minutes, stirring occasionally. If the mixture begins to stick, add a little extra water.

• Stir in the vinegar and sea salt, and cook for a few more minutes.

• Serve with with any of the following; meat, fish, feta, grilled halloumi, cous cous, or rice, plus fresh coriander, and toasted nuts.