🍽️ Ben & Abi’s Performance Cookbook
52 flavour-first recipes designed to be mixed and matched: 10 breakfasts, 18 meal-prep lunches and 24 dinners.
Macros are shown before you open a recipe, with separate Ben and Abi portions inside.
⚖️ Measurement guide
Protein weights are raw unless stated otherwise. Rice, pasta, couscous and noodles are dry weights unless stated otherwise.
Each shared recipe is written for 1 Ben portion + 1 Abi portion.
📸 Food photography 20 photographed recipes are included in this edition, with clean illustrated cards for the remaining recipes until you refine and photograph them.
Browse cuisines 🍳 Breakfast 5 recipes 🇬🇷 Greek 4 recipes 🍛 Indian 4 recipes 🍝 Italian 4 recipes 🍱 Japanese 4 recipes 🥢 Korean 4 recipes 🧄 Lebanese 2 recipes 🍋 Mediterranean 2 recipes 🌮 Mexican 7 recipes 🧆 Middle Eastern 2 recipes 🫒 Moroccan 2 recipes 🇵🇪 Peruvian 4 recipes 🌶️ Thai 6 recipes 🥚 Turkish 1 recipes 🌿 Vietnamese 1 recipes
52 recipes
B01 · Breakfast · Breakfast
Bacon, Soft Scrambled Eggs, Avocado & Chilli Crisp
Ben
🔥 ~640 kcal 🍚 40g P 🍚 50g F 🌱 6g net C
Slow scrambled eggs, crisp smoked bacon, ripe avocado and a controlled hit of chilli crisp.
Ben: 4 eggs · 3 rashers bacon · ½ avocado · chives · chilli crisp
Abi: Optional alternate breakfast; Abi's standard two-breakfast routine remains the default.
B02 · Breakfast · Breakfast
Chorizo, Manchego & Spring Onion Omelette
Ben
🔥 ~690 kcal 🍚 44g P 🍚 54g F 🌱 5g net C
A deeply savoury omelette with crisp chorizo, nutty Manchego and fresh spring onion.
Ben: 4 eggs · 60g chorizo · 30g Manchego · spring onion
Abi: Optional alternate breakfast.
B03 · Breakfast · Breakfast
Smoked Salmon, Herb Eggs & Lemon Cream Cheese
Ben
🔥 ~610 kcal 🍚 49g P 🍚 44g F 🌱 4g net C
Soft eggs with smoked salmon, dill, chives and lemon-spiked cream cheese.
Ben: 4 eggs · 100g smoked salmon · 30g cream cheese · dill · lemon
Abi: Optional alternate breakfast.
B04 · Breakfast · Breakfast
Halloumi, Fried Eggs, Avocado & Za’atar
Ben
🔥 ~700 kcal 🍚 43g P 🍚 55g F 🌱 7g net C
Crisp halloumi, fried eggs and avocado finished with za’atar and lemon.
Ben: 3 eggs · 100g halloumi · ½ avocado · za’atar
Abi: Optional alternate breakfast.
B05 · Breakfast
Ham, Mature Cheddar & Chive Omelette
B05 · Breakfast · Breakfast
Ham, Mature Cheddar & Chive Omelette
Ben
🔥 ~620 kcal 🍚 53g P 🍚 43g F 🌱 4g net C
Classic high-protein omelette with salty ham, sharp cheddar and chives.
Ben: 4 eggs · 100g ham · 35g cheddar · chives
Abi: Optional alternate breakfast.
B06 · Mexican
Keto Breakfast Burrito Bowl
B06 · Mexican · Breakfast
Keto Breakfast Burrito Bowl
Ben
🔥 ~720 kcal 🍚 58g P 🍚 49g F 🌱 10g net C
Spiced beef, eggs, avocado, cheese, pico and jalapeño in a hot breakfast bowl.
Ben: 150g lean beef mince · 3 eggs · ½ avocado · 30g cheddar · pico
Abi: Optional alternate breakfast.
B07 · Turkish · Breakfast
Turkish Eggs with Garlicky Yoghurt & Aleppo Butter
Ben
🔥 ~590 kcal 🍚 43g P 🍚 41g F 🌱 10g net C
Poached eggs over garlicky yoghurt with warm Aleppo pepper butter and herbs.
Ben: 4 poached eggs · 180g full-fat Greek yoghurt · Aleppo butter
Abi: Optional alternate breakfast; add sourdough if used for Abi.
B08 · Italian · Breakfast
Spinach, Pancetta & Parmesan Frittata
Ben
🔥 ~650 kcal 🍚 46g P 🍚 49g F 🌱 6g net C
A sturdy, meal-prep-friendly frittata with pancetta, spinach and parmesan.
Ben: 4 eggs · 70g pancetta · 50g spinach · 25g parmesan
Abi: Optional alternate breakfast.
B09 · Middle Eastern · Breakfast
Shakshuka with Feta & Herb Eggs
Ben
🔥 ~560 kcal 🍚 36g P 🍚 39g F 🌱 14g net C
Rich tomato and pepper shakshuka with feta, cumin and coriander.
Ben: 4 eggs · 120g tomato-pepper sauce · 40g feta
Abi: Optional alternate breakfast; Abi can add sourdough.
B10 · Japanese · Breakfast
Miso Butter Eggs with Sesame Spinach
Ben
🔥 ~600 kcal 🍚 46g P 🍚 42g F 🌱 7g net C
Creamy eggs enriched with white miso, served with sesame spinach and smoked salmon.
Ben: 4 eggs · 80g smoked salmon · 100g spinach · miso butter
Abi: Optional alternate breakfast.
MP01 · Peruvian · Lunch
Peruvian Chicken with Charred Tenderstem, Pickled Red Onion & Aji Verde
Ben
🔥 ~720 kcal 🍚 65g P 🍚 42g F 🌱 12g net C
Abi
🔥 ~610 kcal 🍚 44g P 🍚 18g F 🍚 62g C
Cumin, garlic, oregano and lime-marinated chicken with deep char, sharp pink onions and a cold herb-heavy aji verde.
Ben: 300g chicken · garlic-butter cauliflower rice · tenderstem · ½ avocado · aji verde
Abi: 180g chicken · jasmine rice · tenderstem · pickled onion · aji verde
MP02 · Thai · Lunch
Thai Lemongrass Chicken with Coconut-Lime Dressing, Sesame Greens & Crispy Shallot
Ben
🔥 ~700 kcal 🍚 66g P 🍚 39g F 🌱 13g net C
Abi
🔥 ~620 kcal 🍚 43g P 🍚 17g F 🍚 69g C
Fish sauce, lemongrass, makrut lime and white pepper drive this aromatic meal-prep bowl.
Ben: 300g chicken · cauliflower rice · pak choi · broccoli · coconut-lime dressing
Abi: 180g chicken · jasmine rice · pak choi · broccoli · coconut-lime dressing
MP03 · Mexican · Lunch
Chipotle-Lime Chicken with Fire-Roasted Salsa, Pickled Jalapeños & Avocado Crema
Ben
🔥 ~710 kcal 🍚 64g P 🍚 40g F 🌱 14g net C
Abi
🔥 ~640 kcal 🍚 42g P 🍚 18g F 🍚 72g C
Smoky chipotle chicken with blackened tomato salsa, bright pickles and cool crema.
Ben: 300g chicken · Mexican cauliflower rice · salsa · crema · jalapeño
Abi: 180g chicken · coriander-lime rice · black beans · salsa · crema
MP04 · Greek · Lunch
Greek Lemon-Oregano Chicken with Tzatziki, Cucumber-Tomato Salad & Feta
Ben
🔥 ~690 kcal 🍚 67g P 🍚 37g F 🌱 11g net C
Abi
🔥 ~650 kcal 🍚 43g P 🍚 20g F 🍚 68g C
Charred lemon-oregano chicken with cold tzatziki, briny feta and a fresh chopped salad.
Ben: 300g chicken · Greek salad · feta · olives · tzatziki
Abi: 180g chicken · lemon potatoes · Greek salad · feta · tzatziki
MP05 · Korean · Lunch
Korean BBQ Chicken with Sesame Cucumber, Kimchi & Garlic Greens
Ben
🔥 ~680 kcal 🍚 67g P 🍚 35g F 🌱 15g net C
Abi
🔥 ~625 kcal 🍚 43g P 🍚 15g F 🍚 74g C
Garlic-ginger chicken with gochugaru, sesame, tangy cucumber and kimchi.
Ben: 300g chicken · cauliflower rice · sesame cucumber · kimchi · greens
Abi: 180g chicken · sticky rice · cucumber · kimchi · greens
MP06 · Lebanese
Chicken Shawarma with Toum, Sumac Onions & Roasted Cauliflower
MP06 · Lebanese · Lunch
Chicken Shawarma with Toum, Sumac Onions & Roasted Cauliflower
Ben
🔥 ~760 kcal 🍚 63g P 🍚 47g F 🌱 14g net C
Abi
🔥 ~650 kcal 🍚 42g P 🍚 21g F 🍚 68g C
Warm baharat-spiced chicken, fierce garlic toum and sharp sumac onions.
Ben: 300g chicken · roasted cauliflower · toum · sumac onions · parsley
Abi: 180g chicken · flatbread · salad · toum · sumac onions
MP07 · Indian
Tandoori Chicken with Mint Raita, Cucumber & Spiced Cauliflower
MP07 · Indian · Lunch
Tandoori Chicken with Mint Raita, Cucumber & Spiced Cauliflower
Ben
🔥 ~660 kcal 🍚 68g P 🍚 31g F 🌱 13g net C
Abi
🔥 ~620 kcal 🍚 43g P 🍚 14g F 🍚 78g C
Yoghurt, Kashmiri chilli and garam masala chicken with cool mint raita.
Ben: 300g chicken · spiced cauliflower · cucumber · mint raita
Abi: 180g chicken · basmati rice · cucumber · mint raita
MP08 · Japanese
Teriyaki-Ginger Chicken with Sesame Broccoli & Spring Onion
MP08 · Japanese · Lunch
Teriyaki-Ginger Chicken with Sesame Broccoli & Spring Onion
Ben
🔥 ~690 kcal 🍚 66g P 🍚 36g F 🌱 14g net C
Abi
🔥 ~630 kcal 🍚 43g P 🍚 16g F 🍚 74g C
Soy, ginger and sesame-glazed chicken with crisp broccoli and spring onion.
Ben: 300g chicken · cauliflower rice · sesame broccoli
Abi: 180g chicken · jasmine rice · sesame broccoli
MP09 · Thai
Larb Gai Bowl with Lime, Mint, Coriander & Toasted Rice
MP09 · Thai · Lunch
Larb Gai Bowl with Lime, Mint, Coriander & Toasted Rice
Ben
🔥 ~660 kcal 🍚 64g P 🍚 34g F 🌱 11g net C
Abi
🔥 ~600 kcal 🍚 42g P 🍚 14g F 🍚 72g C
Sharp, spicy minced chicken with lime, fish sauce, mint and toasted rice powder.
Ben: 300g chicken mince · lettuce cups · cucumber · herbs · peanuts
Abi: 180g chicken mince · jasmine rice · cucumber · herbs · toasted rice
MP10 · Mexican
Chicken Tinga with Charred Peppers, Pico & Lime Crema
MP10 · Mexican · Lunch
Chicken Tinga with Charred Peppers, Pico & Lime Crema
Ben
🔥 ~700 kcal 🍚 65g P 🍚 39g F 🌱 13g net C
Abi
🔥 ~650 kcal 🍚 42g P 🍚 16g F 🍚 80g C
Slow-simmered smoky tomato-chipotle chicken with pico and cooling lime crema.
Ben: 300g tinga · charred peppers · lettuce · lime crema · avocado
Abi: 180g tinga · rice · black beans · pico · lime crema
MP11 · Moroccan
Harissa Chicken with Chermoula, Roasted Aubergine & Yoghurt
MP11 · Moroccan · Lunch
Harissa Chicken with Chermoula, Roasted Aubergine & Yoghurt
Ben
🔥 ~710 kcal 🍚 66g P 🍚 39g F 🌱 15g net C
Abi
🔥 ~640 kcal 🍚 42g P 🍚 17g F 🍚 72g C
Smoky harissa chicken with herb-packed chermoula and silky roasted aubergine.
Ben: 300g chicken · roasted aubergine · chermoula · yoghurt
Abi: 180g chicken · couscous · aubergine · chermoula · yoghurt
MP12 · Vietnamese
Vietnamese Lime Chicken with Nuoc Cham Slaw & Herbs
MP12 · Vietnamese · Lunch
Vietnamese Lime Chicken with Nuoc Cham Slaw & Herbs
Ben
🔥 ~650 kcal 🍚 66g P 🍚 31g F 🌱 12g net C
Abi
🔥 ~620 kcal 🍚 42g P 🍚 12g F 🍚 82g C
Punchy lime-fish sauce chicken with crunchy cabbage, herbs and chilli.
Ben: 300g chicken · cabbage slaw · cucumber · herbs · peanuts
Abi: 180g chicken · rice noodles · slaw · herbs · nuoc cham
MP13 · Mediterranean
Za’atar Chicken with Whipped Feta, Tomato-Cucumber Salad & Herbs
MP13 · Mediterranean · Lunch
Za’atar Chicken with Whipped Feta, Tomato-Cucumber Salad & Herbs
Ben
🔥 ~700 kcal 🍚 65g P 🍚 41g F 🌱 10g net C
Abi
🔥 ~640 kcal 🍚 42g P 🍚 18g F 🍚 70g C
Za’atar-crusted chicken with tangy whipped feta and a fresh chopped salad.
Ben: 300g chicken · whipped feta · chopped salad · olives
Abi: 180g chicken · herby bulgur · whipped feta · salad
MP14 · Peruvian
Aji Amarillo Chicken with Coriander-Lime Slaw & Charred Greens
MP14 · Peruvian · Lunch
Aji Amarillo Chicken with Coriander-Lime Slaw & Charred Greens
Ben
🔥 ~680 kcal 🍚 67g P 🍚 34g F 🌱 14g net C
Abi
🔥 ~620 kcal 🍚 43g P 🍚 14g F 🍚 76g C
Fruity aji amarillo heat, lime and coriander with smoky greens.
Ben: 300g chicken · cauliflower rice · slaw · charred greens
Abi: 180g chicken · jasmine rice · slaw · charred greens
MP15 · Greek
Chicken Gyro Bowl with Tzatziki, Pickled Onion & Herb Salad
MP15 · Greek · Lunch
Chicken Gyro Bowl with Tzatziki, Pickled Onion & Herb Salad
Ben
🔥 ~690 kcal 🍚 66g P 🍚 38g F 🌱 12g net C
Abi
🔥 ~650 kcal 🍚 42g P 🍚 19g F 🍚 73g C
Oregano-garlic chicken with creamy tzatziki, pickles and loads of fresh herbs.
Ben: 300g chicken · salad · tzatziki · feta · olives
Abi: 180g chicken · pita · salad · tzatziki · feta
MP16 · Korean
Gochujang Turkey Meatballs with Sesame Greens & Kimchi
MP16 · Korean · Lunch
Gochujang Turkey Meatballs with Sesame Greens & Kimchi
Ben
🔥 ~670 kcal 🍚 65g P 🍚 34g F 🌱 15g net C
Abi
🔥 ~620 kcal 🍚 42g P 🍚 15g F 🍚 75g C
Juicy turkey meatballs glazed with a spicy Korean-style sauce and sesame greens.
Ben: 300g turkey meatballs · cauliflower rice · greens · kimchi
Abi: 180g turkey meatballs · sticky rice · greens · kimchi
MP17 · Indian
Chicken Tikka with Kachumber, Mint Chutney & Charred Cauliflower
MP17 · Indian · Lunch
Chicken Tikka with Kachumber, Mint Chutney & Charred Cauliflower
Ben
🔥 ~650 kcal 🍚 68g P 🍚 30g F 🌱 13g net C
Abi
🔥 ~610 kcal 🍚 43g P 🍚 13g F 🍚 78g C
Smoky tikka chicken with fresh kachumber and a green mint-coriander chutney.
Ben: 300g chicken · charred cauliflower · kachumber · mint chutney
Abi: 180g chicken · basmati rice · kachumber · mint chutney
MP18 · Mexican
Carne Asada Bowl with Salsa Roja, Guacamole & Pickled Onion
MP18 · Mexican · Lunch
Carne Asada Bowl with Salsa Roja, Guacamole & Pickled Onion
Ben
🔥 ~790 kcal 🍚 61g P 🍚 49g F 🌱 13g net C
Abi
🔥 ~690 kcal 🍚 43g P 🍚 24g F 🍚 72g C
Charred citrus-garlic beef with smoky salsa roja and rich guacamole.
Ben: 250g beef · cauliflower rice · guacamole · salsa roja · onions
Abi: 170g beef · coriander rice · salsa roja · guacamole · corn
D01 · Peruvian · Dinner
Pollo a la Brasa with Aji Verde, Charred Broccoli & Lime
Ben
🔥 ~700–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Whole-roast Peruvian-style chicken flavours with smoky spice, citrus and punchy green sauce.
Ben: 250-300g protein · avocado/crema · low-carb vegetables
Abi: 160-180g protein · rice/potato/tortilla side · salsa/veg
D02 · Thai · Dinner
Thai Coconut Lime Chicken with Pak Choi, Oyster Mushrooms & Green Beans
Ben
🔥 ~700–820 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 60–80g C
Glossy coconut sauce sharpened with fish sauce, lime and chilli, finished with Thai basil.
Ben: 250-300g protein · wok/charred greens · cauliflower rice where needed
Abi: 160-180g protein · jasmine/sticky rice · vegetables
D03 · Korean · Dinner
Korean BBQ Beef with Sesame Pak Choi, Mushrooms & Spring Onion
Ben
🔥 ~700–820 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 60–80g C
Fast-seared beef with garlic, ginger, sesame and a sticky Korean-style glaze.
Ben: 250-300g protein · wok/charred greens · cauliflower rice where needed
Abi: 160-180g protein · jasmine/sticky rice · vegetables
D04 · Mexican
Chipotle-Lime Chicken with Fire-Roasted Salsa, Avocado Crema & Pickled Jalapeños
D04 · Mexican · Dinner
Chipotle-Lime Chicken with Fire-Roasted Salsa, Avocado Crema & Pickled Jalapeños
Ben
🔥 ~700–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Smoky dried chilli chicken with blackened salsa and a cold avocado crema.
Ben: 250-300g protein · avocado/crema · low-carb vegetables
Abi: 160-180g protein · rice/potato/tortilla side · salsa/veg
D05 · Italian · Dinner
Tuscan Garlic-Parmesan Chicken with Spinach, Sun-Dried Tomato & Basil
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Creamy parmesan chicken with garlic, spinach and sharp sun-dried tomato.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D06 · Lebanese
Chicken Shawarma with Toum, Sumac Onions & Charred Courgette
D06 · Lebanese · Dinner
Chicken Shawarma with Toum, Sumac Onions & Charred Courgette
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Spiced shawarma chicken with fierce garlic sauce and sharp sumac onions.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D07 · Greek
Chicken Souvlaki with Tzatziki, Lemon Herbs & Charred Peppers
D07 · Greek · Dinner
Chicken Souvlaki with Tzatziki, Lemon Herbs & Charred Peppers
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Lemon-oregano chicken skewers with cool tzatziki and smoky peppers.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D08 · Italian
Chicken Piccata with Lemon, Capers & Buttered Greens
D08 · Italian · Dinner
Chicken Piccata with Lemon, Capers & Buttered Greens
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Bright lemon-butter chicken with capers and parsley.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D09 · Thai
Pad Kra Pao with Thai Basil, Chilli & Crispy Fried Egg
D09 · Thai · Dinner
Pad Kra Pao with Thai Basil, Chilli & Crispy Fried Egg
Ben
🔥 ~700–820 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 60–80g C
Hot, salty basil mince with garlic, chilli and a fried egg.
Ben: 250-300g protein · wok/charred greens · cauliflower rice where needed
Abi: 160-180g protein · jasmine/sticky rice · vegetables
D10 · Moroccan · Dinner
Harissa Chicken with Chermoula, Roasted Aubergine & Yoghurt
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Smoky harissa, green chermoula and cooling yoghurt.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D11 · Indian
Butter Chicken with Charred Tikka, Fenugreek & Coriander
D11 · Indian · Dinner
Butter Chicken with Charred Tikka, Fenugreek & Coriander
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Charred chicken folded through a rich tomato-butter sauce with fenugreek.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D12 · Japanese · Dinner
Miso-Ginger Salmon with Sesame Broccoli & Spring Onion
Ben
🔥 ~700–820 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 60–80g C
Roasted salmon glazed with miso, ginger and sesame.
Ben: 250-300g protein · wok/charred greens · cauliflower rice where needed
Abi: 160-180g protein · jasmine/sticky rice · vegetables
D13 · Thai
Crying Tiger Beef with Nam Jim Jaew & Charred Greens
D13 · Thai · Dinner
Crying Tiger Beef with Nam Jim Jaew & Charred Greens
Ben
🔥 ~700–820 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 60–80g C
Hard-seared beef with a fiery lime, fish sauce and toasted rice dipping sauce.
Ben: 250-300g protein · wok/charred greens · cauliflower rice where needed
Abi: 160-180g protein · jasmine/sticky rice · vegetables
D14 · Mexican
Chicken Tinga with Charred Peppers, Lime Crema & Coriander
D14 · Mexican · Dinner
Chicken Tinga with Charred Peppers, Lime Crema & Coriander
Ben
🔥 ~700–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Smoky tomato-chipotle pulled chicken with cooling lime crema.
Ben: 250-300g protein · avocado/crema · low-carb vegetables
Abi: 160-180g protein · rice/potato/tortilla side · salsa/veg
D15 · Korean
Dak Bulgogi with Gochugaru, Sesame Cucumber & Kimchi
D15 · Korean · Dinner
Dak Bulgogi with Gochugaru, Sesame Cucumber & Kimchi
Ben
🔥 ~700–820 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 60–80g C
Sweet-savoury Korean chicken with chilli and sesame.
Ben: 250-300g protein · wok/charred greens · cauliflower rice where needed
Abi: 160-180g protein · jasmine/sticky rice · vegetables
D16 · Greek
Greek Lemon Chicken with Feta, Olives & Oregano Greens
D16 · Greek · Dinner
Greek Lemon Chicken with Feta, Olives & Oregano Greens
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Bright lemon chicken with briny feta and oregano.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D17 · Indian
Tandoori Chicken with Mint Raita & Charred Cauliflower
D17 · Indian · Dinner
Tandoori Chicken with Mint Raita & Charred Cauliflower
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
High-heat yoghurt-spiced chicken with cool mint yoghurt.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D18 · Mexican
Carne Asada with Salsa Roja, Guacamole & Lime
D18 · Mexican · Dinner
Carne Asada with Salsa Roja, Guacamole & Lime
Ben
🔥 ~700–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Citrus-garlic charred beef with smoky salsa and guacamole.
Ben: 250-300g protein · avocado/crema · low-carb vegetables
Abi: 160-180g protein · rice/potato/tortilla side · salsa/veg
D19 · Italian
Garlic Parmesan Chicken with Roasted Courgette & Basil
D19 · Italian · Dinner
Garlic Parmesan Chicken with Roasted Courgette & Basil
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Golden chicken in a savoury garlic-parmesan pan sauce.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D20 · Japanese
Yakitori Chicken with Miso Aubergine & Sesame Greens
D20 · Japanese · Dinner
Yakitori Chicken with Miso Aubergine & Sesame Greens
Ben
🔥 ~700–820 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 60–80g C
Charred skewered chicken with soy tare and miso aubergine.
Ben: 250-300g protein · wok/charred greens · cauliflower rice where needed
Abi: 160-180g protein · jasmine/sticky rice · vegetables
D21 · Thai
Panang Curry Chicken with Makrut Lime, Basil & Green Beans
D21 · Thai · Dinner
Panang Curry Chicken with Makrut Lime, Basil & Green Beans
Ben
🔥 ~700–820 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 60–80g C
Rich red curry with coconut, makrut lime and Thai basil.
Ben: 250-300g protein · wok/charred greens · cauliflower rice where needed
Abi: 160-180g protein · jasmine/sticky rice · vegetables
D22 · Mediterranean · Dinner
Coriander-Lime Salmon with Avocado Herb Salad & Charred Asparagus
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Fresh lime, coriander and chilli over roasted salmon.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D23 · Middle Eastern
Baharat Beef Kofta with Tahini Yoghurt, Herbs & Pickled Onion
D23 · Middle Eastern · Dinner
Baharat Beef Kofta with Tahini Yoghurt, Herbs & Pickled Onion
Ben
🔥 ~690–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–750 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Juicy spiced kofta with creamy tahini yoghurt and sharp pickles.
Ben: 250-300g protein · greens/cauliflower/aubergine · sauce
Abi: 160-180g protein · potato/rice/pasta/flatbread side · vegetables
D24 · Peruvian
Lomo Saltado-Inspired Beef with Tomato, Red Onion & Coriander
D24 · Peruvian · Dinner
Lomo Saltado-Inspired Beef with Tomato, Red Onion & Coriander
Ben
🔥 ~700–830 kcal 🍚 55–70g P 🍚 35–50g F 🌱 10–18g net C
Abi
🔥 ~620–740 kcal 🍚 40–50g P 🍚 15–25g F 🍚 55–80g C
Wok-charred beef with soy, vinegar, tomato and red onion in a Peruvian-Chinese style.
Ben: 250-300g protein · avocado/crema · low-carb vegetables
Abi: 160-180g protein · rice/potato/tortilla side · salsa/veg
No recipes found.
