Weekly Menu #13
Here we have MON - FRI list of ideas. This is not a plan to follow to the detail, but I hope can give you some inspiration for the week to mix things up!
Three Overnight Oats
If you’re looking for a fun and easy way to mix up your breakfast routine, these 3 Overnight Oats recipes are a game changer! Each one is packed with flavour, nutrients, and just the right amount of sweetness to start off your mornings right. First, indulge in Carrot Cake Oats for a sweet, spiced treat that tastes just like dessert. Then, satisfy your chocolate cravings with Brownie Batter Oats—rich, fudgy, and oh-so-delicious. Finally, enjoy the simplicity of Jam Oats, a fruity and refreshing option with a burst of flavour. Make them the night before, and you’ll wake up to a delicious grab-and-go breakfast!
Prep Time
10 minutes
Calories
300
Protein
10g
Carbs
48g
Fat
8g
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Eggs Royale
Eggs Royale is a decadent twist on the classic Eggs Benedict, perfect for a luxurious breakfast or brunch. This dish features perfectly poached eggs resting on a toasted English muffin, topped with silky-smooth smoked salmon and a rich, buttery hollandaise sauce. With its blend of creamy and slightly smoky flavours, Eggs Royale is a delicious and indulgent treat that elevates any morning.
Prep Time
5 minutes
Total Time
15 minutes
Calories
500
Protein
30g
Carbs
25g
Fat
38g
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Egg Bake
This Egg Bake is a hearty dish that combines the rich flavours of roasted aubergine, zesty tomato sauce, and aromatic garlic, all baked together with eggs for a satisfying meal. With the sweetness of onions and the depth of tomato sauce, this dish offers a delicious and filling breakfast or brunch option. Serve it alongside a piece of crispy toast to soak up all the flavours and make it even more enjoyable.
Prep Time
5 minutes
Total Time
25 minutes
Calories
400
Protein
15g
Carbs
28g
Fat
6g
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Breakfast Bagel
Start your day with a satisfying hearty breakfast! This Breakfast Bagel features a crispy, toasted bagel topped with a perfectly fried egg, sausages, melted Parmesan cheese, and a hint of tangy ketchup. It’s the ideal combination of protein, richness, and flavour, all packed into a delicious, breakfast sandwich. Whether you’re rushing out the door or enjoying a leisurely morning, this bagel will keep you full and energised for hours.
Prep Time
5 minutes
Total Time
15 minutes
Calories
480
Protein
25g
Carbs
53g
Fat
16.5g
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Choco Nana PB Shake
This homemade chocolate, banana, and peanut butter smoothie is a rich, creamy treat that satisfies your sweet cravings while giving you a boost of energy. The natural sweetness of banana, the indulgent flavour of cocoa, and the savoury richness of peanut butter combine to create a decadent yet nutritious smoothie. Perfect for breakfast, an afternoon snack, or a post-workout refuel, this smoothie is packed with healthy fats, protein, and fibre to keep you feeling satisfied and nourished. It’s like having dessert in a glass, but better for you!
Prep Time
5 minutes
Calories
534
Protein
45g
Carbs
32g
Fat
15g
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Ciabatta Sandwich
Let's get on it shall we?!!!
Prep Time
5 minutes
Total Time
10 minutes
Calories
484
Protein
32g
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Roasted Tomato Soup
Roasted Tomato Soup with Grilled Cheese is the ultimate comfort food combo. The rich, roasted tomatoes bring a deep flavour to the soup, which is then blended into a smooth, velvety texture. Roasting the tomatoes caramelises their natural sugars, enhancing their sweetness and richness, making for a perfectly balanced soup. Paired with a classic grilled cheese sandwich, where the bread is toasted to golden perfection and the cheese melts beautifully inside, this dish is pure comfort. The creamy, tangy tomato soup and the crispy, gooey grilled cheese are a match made in heaven—simple, yet utterly satisfying!
Prep Time
5 minutes
Total Time
35 minutes
Calories
500
Protein
15g
Carbs
42g
Fat
30g
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Pesto Chicken Sandwich
combines tender, juicy chicken with the vibrant, aromatic taste of pesto, all sandwiched between two slices of fresh, crusty bread. The creamy pesto sauce infuses the chicken with a burst of basil, garlic, and Parmesan, creating a mouthwatering sandwich. Add in some crisp lettuce or tomatoes for extra freshness, and you've got a perfect lunchtime sandwich.
Prep Time
10 minutes
Total Time
15 minutes
Calories
485
Protein
35g
Carbs
30g
Fat
25g
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Chicken Caesar Salad
This Chicken Caesar Salad is a fresh and satisfying twist on the classic, featuring tender grilled chicken on a bed of crisp romaine lettuce, all drizzled with a rich, homemade Caesar dressing. The dressing is the star—creamy, tangy, and full of flavour with a perfect balance of garlic, anchovies, lemon, and Parmesan cheese. Topped with crunchy homemade croutons and extra Parmesan, every bite is a delicious mix of textures and goodness. Whether as a light meal or a hearty side, this Chicken Caesar Salad with homemade dressing brings restaurant-quality flavours right to your table!
Prep Time
5 minutes
Calories
500
Protein
45g
Carbs
18g
Fat
28g
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Tuna Melt Wrap
a quick, delicious, and satisfying twist on the classic tuna melt sandwich. This wrap combines creamy tuna, melted cheese, and a bit of tangy mayo, all wrapped up in a soft tortilla for a handheld meal that’s perfect for lunch or dinner. The warm, gooey cheese paired with the tuna filling creates the perfect balance of flavours, while the wrap adds an extra element of texture. It's easy to make and customisable!
Prep Time
10 minutes
Total Time
15 minutes
Calories
500
Protein
35g
Carbs
25g
Fat
30g
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20-Min Steak, Gochujang Gnocchi
Get ready for a flavourful and quick meal with this 20-minute steak and gochujang gnocchi dish. Tender cuts of onglet (hanger) steak are paired with chewy, golden gnocchi and a spicy-sweet gochujang sauce. Tossed with garlic, ginger, and a hint of sesame oil, this dish is an explosion of flavours and textures. Fresh broccoli adds a crunch, while sesame seeds and spring onions bring an extra layer of freshness. Perfect for a weeknight dinner or impressing guests with minimal effort!
Prep Time
20 minutes
Total Time
30 minutes
Calories
689
Protein
40g
Carbs
80g
Fat
33g
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Chicken, Potatoes & Veggies
Chicken, Pots N' Veggies is a comforting and wholesome meal that's perfect for feeding the whole family. This one-pan dish features juicy chicken pieces roasted to golden perfection, paired with tender potatoes and a medley of vegetables like broccoli and green beans. Seasoned with herbs like rosemary, thyme, and garlic, this dish is full of rich flavours that soak into the potatoes and veggies as they roast. It's simple, hearty, and packed with nutrients, making it a great option for a healthy dinner with minimal prep time.
Prep Time
10 minutes
Total Time
30 minutes
Calories
600
Protein
35g
Carbs
35g
Fat
15g
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Miso-Glazed Cod with Rice & Extra Veggies
This recipe pairs cod glazed in a sweet and savoury miso marinade with fluffy rice and a colourful medley of stir-fried vegetables. It’s a balanced, feel-good meal that’s easy enough for weeknights, crack on!
Prep Time
15 minutes
Total Time
30 minutes
Calories
520
Protein
35g
Carbs
50g
Fat
10g
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One-Pot 30 Minute Mushroom Bolognese
This One-Pot 30-Minute Mushroom Bolognese is the perfect hearty yet healthy dish when you're craving comfort food in a hurry. Packed with earthy chestnut mushrooms, tender carrots, celery, and lentils, this vegetarian bolognese mimics the rich flavors of a traditional meat sauce while being completely plant-based. Simmered in a fragrant blend of oregano, thyme, and tomato paste, it’s all brought together with vegetable stock, a splash of red wine (optional), and soy sauce for umami depth. Tossed with your favourite pasta and topped with fresh parsley and parmesan or nutritional yeast, it’s a quick, satisfying meal that’s both nutritious and delicious—ready in just 30 minutes!
Prep Time
10 minutes
Total Time
30 minutes
Calories
500
Protein
20g
Carbs
65g
Fat
14g
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20-Minute Fakeaway Chicken Chow Mein
This quick and easy dish brings all the flavour of your favourite Chinese takeout but with a healthier twist and is ready in about 25 minutes!
Prep Time
5 minutes
Total Time
25 minutes
Calories
625
Protein
37g
Carbs
46g
Fat
12g
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For
4
M
I
Fruit and Vegetables
200 g Grated carrot
160 g Raspberries
2 Juice from lemon
2 Chopped aubergine
2 Chopped onion
2 Peppers
4 Banana
4 Salad bits
2 pack Variety of tomatoes
0.5 Onion
2 Garlic bulb
24 slices Cucumber
4 Tomato
2 Mashed avo
Handful Rocket
5.3 Garlic clove
Lemon juice from half a lemon
4 Romaine lettuce
4 tbsp Lemon juice
2 Avocado
4 Tomato
4 Jalapeños
1.3 Salad pepper
1.3 Broccoli
2.7 tsp Garlic
1.3 tsp Ginger
4 Spring onions
1.3 pp Potatoes
1.3 packet Green beans
2.3 Red pepper
1.3 Courgette
133 g Tenderstem broccoli or green beans
4 Onion
8 Garlic cloves
8 Carrots
8 Celery sticks
1200 g Chestnut mushrooms
1 Yellow pepper
0.5 head Broccoli (head)
1 Red onion
150 g Beansprouts
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