TRANSFORM
YOUR
BODY

Combine oats and milk in a bowl.

Microwave on high 2–3 min, stirring halfway, or cook on hob over medium heat 4–5 min stirring constantly.

Remove from heat. Stir in protein powder immediately until smooth — work fast before it clumps.

Top with berries, drizzle honey, dust cinnamon. Eat straight away.

Toast bread to your liking.

Beat eggs lightly — do not overbeat, a few streaks of white is fine.

Melt butter in a non-stick pan over LOW heat. Pour in eggs.

Gently push eggs from edges to centre every 20–30 seconds with a spatula.

Pull off heat while still slightly glossy. Residual heat finishes them.

Mash avocado with lemon juice, salt and pepper.

Spread avocado on toast, top with eggs, finish with chilli flakes.

Choose a tall glass or bowl.

Add 125g yogurt as base layer.

Add 25g granola on top.

Add 75g berries.

Repeat: yogurt, granola, berries.

Drizzle honey, sprinkle chia seeds.

Combine oats, milk, chia seeds and vanilla in a jar or container with lid.

Stir in protein powder until no lumps remain. Work quickly.

Seal and refrigerate minimum 6 hours (up to 2 days).

Morning: slice banana, stir through. Add splash more milk if too thick.

Top with peanut butter. Eat cold or microwave 90 seconds.

Place all ingredients except oil in a blender.

Blend 30 seconds until completely smooth.

Heat oil in non-stick pan over medium heat.

Pour 3-tbsp rounds of batter. Cook until bubbles form, 2–3 min.

Flip carefully. Cook 1–2 min until golden.

Serve with fresh fruit, yogurt or maple syrup.

Add all ingredients to a blender.

Blend on high 60 seconds until completely smooth.

Taste — add more milk if too thick, more banana if not sweet enough.

Pour into a large glass. Drink immediately.

Preheat oven to 180°C. Grease a 6-cup muffin tin thoroughly.

Divide vegetables evenly among the cups.

Crack eggs into a jug with seasoning. Whisk well.

Pour egg mix over veg, filling ¾ full.

Top each with grated cheese.

Bake 18–20 min until eggs are set and tops lightly golden.

Cool 5 min before removing. Fridge 4 days, freeze 1 month.

Slice and toast bagel to your preference.

Spread cream cheese generously on both halves.

Layer smoked salmon on top.

Add cucumber slices and red onion rings.

Scatter capers and fresh dill.

Squeeze lemon juice over everything just before eating.

Heat olive oil in a wide pan over medium heat.

Add onion and pepper. Cook 5–6 min until softened.

Add tomatoes and paprika. Stir. Cook 5 min until tomatoes break down into a sauce.

Crack eggs directly into the pan over the tomato mixture.

Do not stir — let egg whites set while yolks stay runny, 3–4 min.

Season, serve straight from the pan with crusty bread for dipping.

In a wide bowl, whisk together eggs, protein powder, milk, vanilla and cinnamon until smooth.

Soak bread slices in the egg mixture 30 seconds each side. Press lightly so it absorbs.

Melt butter in a non-stick pan over medium heat.

Cook soaked bread 2–3 min per side until golden brown.

Serve immediately with Greek yogurt and fresh berries.

Whisk chia seeds, both milks, protein powder and honey in a jar.

Stir well — chia seeds must be fully distributed or they clump.

Stir again after 5 minutes to prevent settling.

Cover and refrigerate at least 4 hours or overnight.

In the morning, stir, check consistency (should be thick pudding). Add milk if too thick.

Top with fresh mango or berries.

Add oats to blender. Blend 20 seconds into rough flour.

Add protein powder, eggs, banana, baking powder, salt. Blend 30 seconds smooth.

Let batter rest 2 minutes — it thickens slightly.

Heat oil in pan over medium-low heat. Pour small rounds.

Cook until bubbles appear and edges look set, 2–3 min. Flip. 1–2 min more.

Serve with maple syrup and berries.

Flake mackerel into chunks, removing any bones. Set aside.

Toast bread.

Make scrambled eggs: melt butter over low heat, add whisked eggs, push gently to centre until softly set.

Stir cream cheese through the scrambled eggs at the end.

Pile onto toast. Top with mackerel flakes.

Finish with chopped chives, squeeze of lemon, black pepper.

Heat half the oil in a large pan. Add sweet potato cubes. Cook over medium-high heat 8–10 min, stirring occasionally, until golden and cooked through.

Push potato to sides. Add remaining oil, onion and pepper. Cook 4 min.

Slice sausages into rounds. Add to pan with garlic and spices. Cook 4–5 min until sausages are cooked through.

Mix everything together. Season.

Fry or poach eggs separately. Serve eggs on top of hash.

Cook rice in well-salted boiling water 12 min. Drain.

Pat chicken breast dry. Season with salt and pepper.

Heat olive oil in pan over medium-high. Cook chicken 5–6 min each side until golden (internal temp 75°C). Rest 3 min. Slice.

In same pan, add garlic 30 sec. Add broccoli + 2 tbsp water. Cover 3–4 min until bright green.

Add soy sauce and sesame oil to broccoli. Toss.

Plate rice, broccoli and sliced chicken. Drizzle remaining sauce over top.

Cook pasta in well-salted boiling water until al dente. Drain and rinse under cold water.

Whisk olive oil, lemon juice, mustard, salt, pepper and oregano in a large bowl.

Drain tuna well, breaking into chunks.

Add pasta, tuna, tomatoes, cucumber and onion to bowl.

Toss gently. Taste and adjust seasoning.

Eat straight away or refrigerate up to 2 days.

Rinse quinoa under cold water. Cook in 200ml boiling salted water with lid on, 12–15 min until water absorbed. Fluff with fork.

Heat oil in pan over medium-high. Add garlic 30 sec.

Add turkey mince. Break up with wooden spoon. Cook 6–8 min until no pink remains.

Add paprika, cumin, salt, pepper. Stir to coat.

Remove from heat. Add spinach — it wilts in the residual heat in 60 sec.

Bowl: quinoa base, turkey and spinach on top, cherry tomatoes on side.

Preheat oven 200°C. Cube sweet potato, toss with olive oil, salt, pepper. Roast on tray 20–25 min turning halfway.

Pat salmon dry. Season with salt, pepper, dill.

Heat butter in oven-safe pan over medium-high. Sear salmon skin-up 3 min.

Flip. Add garlic. Baste with butter 2 min.

Transfer pan to oven 4–5 min for thick fillet.

Steam or boil green beans 4 min.

Plate sweet potato, salmon, beans. Squeeze lemon over salmon.

Season chicken with salt, pepper, half the oregano. Grill or pan-fry medium-high 5–6 min each side until cooked through. Rest 3 min. Slice.

Arrange lettuce in large bowl. Add tomatoes, cucumber, onion, olives.

Whisk olive oil, vinegar, remaining oregano, salt and pepper for dressing.

Add sliced chicken on top. Crumble feta over everything.

Drizzle dressing. Toss gently just before eating.

Cook rice per packet instructions.

Heat oil in pan over high. Brown beef mince 4–5 min, breaking up lumps.

Add garlic 1 min. Add all spices plus salt. Stir to coat.

Add black beans and sweetcorn. Cook 2–3 min until heated through.

Build bowl: rice base, beef-bean mixture, squeeze of lime.

Top with dollop of yogurt.

Heat oil in wok or large pan over VERY high heat until smoking.

Add garlic and ginger. Stir-fry 30 sec.

Add frozen veg. Stir-fry 2 min.

Push everything to one side. Crack eggs in the empty space. Scramble quickly then mix with veg.

Add cold rice. Break up any clumps. Stir-fry 2–3 min, pressing rice against hot pan.

Add soy sauce and sesame oil. Toss everything.

Serve topped with spring onion.

Heat sesame oil in pan over high heat. Add garlic and ginger 30 sec.

Add prawns in single layer. Cook 1–2 min per side until pink and curled.

Add sriracha and soy sauce. Toss to coat. Squeeze half the lime.

Arrange lettuce cups on a plate.

Fill each with a spoonful of rice and 2–3 prawns.

Garnish with spring onion, sesame seeds, remaining lime.

Heat oil in large pot over medium heat. Add onion, carrot, celery. Cook 6 min until softened.

Add garlic, cumin, turmeric. Stir 1 min.

Add diced chicken. Brown lightly 3 min.

Add rinsed lentils and stock. Bring to boil.

Reduce heat. Simmer 20–22 min until lentils are completely soft and chicken is cooked through.

Season well. Top with fresh parsley.

Cook rice per packet instructions.

Make teriyaki sauce: whisk soy sauce, honey, rice vinegar, garlic and cornflour in a small bowl.

Slice chicken into thin strips. Pan-fry in a little oil over medium-high heat 4–5 min until cooked through.

Pour teriyaki sauce over chicken. Let it bubble and reduce 2–3 min, coating the chicken.

Steam or microwave broccoli 3–4 min.

Bowl: rice, broccoli, teriyaki chicken on top. Garnish with sesame seeds and spring onion.

Drain tuna and chickpeas well.

Combine cucumber, tomatoes, onion and olives in a large bowl.

Add tuna and chickpeas. Break tuna into small chunks.

Drizzle olive oil and lemon juice. Add oregano, salt and pepper.

Toss gently. Crumble feta over top.

Serve immediately or chill up to 24 hours.

Cook rice per packet instructions.

Heat oil in wok or pan over high heat. Brown beef mince 4–5 min breaking up lumps.

Add garlic and ginger. Cook 1 min.

Add soy sauce, gochujang and sesame oil. Toss to coat beef. Cook 1 more min.

Bowl: rice base, spicy beef on top, sliced spring onion, sesame seeds.

Top with a fried egg — when the yolk breaks it becomes a sauce.

Cook pasta in well-salted boiling water until al dente. Reserve ¼ cup pasta water before draining.

Season chicken. Cook in olive oil with garlic over medium-high 5–6 min each side until cooked. Rest 3 min. Slice.

Add cherry tomatoes to same pan. Cook 2 min until starting to soften.

Add drained pasta, pesto, and a splash of pasta water. Toss.

Add spinach — it wilts in 30 sec from the heat.

Plate, top with sliced chicken and parmesan. Add lemon zest.

Lay wrap flat on work surface.

Spread Caesar dressing over the middle third of the wrap.

Layer lettuce leaves on dressing.

Add sliced chicken, tomatoes and parmesan.

Halve the soft-boiled egg and place both halves on top.

Fold sides of wrap in, then roll up tightly from the bottom.

Cut in half diagonally. Wrap tightly in foil or parchment if taking to go.

Preheat oven 200°C. Line baking tray with foil.

Toss potatoes with olive oil, salt, pepper, thyme. Spread on tray. Roast 15 min.

Push potatoes to sides. Place salmon in centre, asparagus around it.

Brush salmon and asparagus with garlic butter. Season.

Lay lemon slices on salmon.

Return to oven 12–14 min until salmon flakes easily and asparagus is tender.

Serve from tray.

Preheat oven 190°C.

Pat chicken thighs DRY with paper towel. Season generously both sides.

Heat oil in oven-safe pan over medium-high. Add chicken SKIN-SIDE DOWN. Cook 5–6 min without touching until skin is deep golden and crisp.

Flip. Add garlic and rosemary to pan. Transfer pan to oven.

Roast 22–25 min until juices run clear.

Boil sweet potato in salted water 15 min. Drain. Mash with butter, salt, pepper until smooth.

Boil or steam green beans 4 min. Serve alongside.

Toss beef strips with cornflour, ½ tsp soy sauce, pinch of pepper. Rest 5 min.

Cook noodles per packet. Drain, toss with drizzle of sesame oil.

Heat wok over MAXIMUM heat. Add oil. When smoking, add beef in ONE layer.

Sear without stirring 60–90 sec. Toss. 60 sec more. Remove beef immediately.

Same pan: add garlic and ginger 30 sec. Add vegetables. Stir-fry 3 min.

Return beef. Add remaining soy and oyster sauce. Toss.

Add noodles. Toss everything. Serve immediately.

Cook pasta in large pot of well-salted water until al dente. Reserve ½ cup pasta water before draining.

Heat olive oil in large pan over medium. Add garlic and chilli. Cook gently 1–2 min — garlic should turn golden, not brown.

Increase heat. Add tomatoes. Cook 3–4 min, pressing gently until they burst and soften.

Season prawns. Add to pan. Cook 1–2 min each side until pink and curled.

Add drained pasta and a splash of pasta water. Toss vigorously.

Remove from heat. Tear in basil. Squeeze lemon. Drizzle with extra olive oil.

Heat oil in heavy pot over medium. Add onion 5 min until soft.

Add garlic and all spices. Stir 1 min — spices should smell fragrant.

Increase heat. Add turkey mince. Break up, cook 5–6 min until browned.

Add bell pepper 2 min.

Add tomatoes and kidney beans. Stir. Season.

Bring to boil, reduce heat, simmer UNCOVERED 20 min stirring occasionally until thick.

Serve with yogurt and coriander. Pairs with rice or bread.

Preheat oven 200°C.

Toss potatoes, onion wedges and garlic with olive oil, rosemary, thyme, salt and pepper.

Spread on large baking tray. Roast 15 min.

Add courgette and lemon slices to tray. Place chicken thighs on top.

Brush chicken with remaining olive oil. Season well.

Return to oven 22–25 min until chicken cooked through and edges caramelised.

Squeeze roasted lemon over tray before serving.