Recipes worth shredding

Three olive-oil fried eggs with soft yolks, melting cheddar and sliced avocado on buttered toast — an open-face savoury breakfast.

Marinated raw salmon and tuna in a light spicy-mayo dressing over sushi rice, with avocado, edamame, mango, beetroot, carrot and nori strips — a high-protein poke bowl.

Macaroni and wilted spinach in a proper mature-cheddar sauce under a crisp golden crust, with a sharp green salad to cut through it.

A loaded beef burrito with seasoned mince, rice, beans, cheese and salsa wrapped in a flour tortilla — a filling, high-protein handheld meal.

Pan-fried chicken breast tossed through pasta with basil pesto, cherry tomatoes, spinach and parmesan — a fast, high-protein weeknight bowl.

The Cypriot storecupboard classic: soft brown lentils and rice under a heap of deeply caramelised onions, with a fresh tomato-cucumber salad.

A make-ahead jar of creamy oats, banana, berries and peanut butter — five minutes tonight, breakfast sorted tomorrow.

A comforting Filipino-style chicken curry — chicken simmered with potatoes, carrots and garden vegetables in a mild, curry-spiced coconut sauce.

Charred Greek chicken-breast skewers with cool tzatziki, warm pita and a crisp tomato-feta salad — a complete high-protein plate.

A 5-minute, no-cook breakfast bowl: a sweet pistachio protein paste topped with fresh berries and chocolate cereal for crunch — over 30 g of protein before you've even boiled the kettle.

Soft, golden stovetop pancakes with maple syrup and berries — the simple weekend classic, built from storecupboard basics.

A soulful Greek one-pot of chickpeas braised with spinach, tomato and lemon, mopped up with crusty bread — cheap, plant-based and deeply savoury.

Salmon fillets baked under a sticky glaze of hoisin, soy and sesame oil, with pak choi roasted in the same dish — a fast, high-protein, high-omega-3 weeknight dinner.

A hearty Tex-Mex chili of lean beef mince, kidney beans and tomatoes, gently spiced and slow-simmered — high-protein, batch-friendly comfort food.

Baked sea bass fillets under a punchy Sicilian sauce of cherry tomatoes, olives, capers and chilli — a lean, one-pan, high-protein dinner.

Thai-style stir-fried prawns with garlic, chilli and holy basil in a quick savoury sauce — a lean, fiery, ready-in-minutes high-protein dish.

Wholegrain toast piled with creamy cottage cheese, burst cherry tomatoes and chives — a five-minute plate that actually fills you up.

A whole-wheat wrap with sliced turkey, hummus, spinach and tomato — the fold-and-go small meal for busy days.

Thick Greek yogurt with berries, honey, walnuts and chia — a two-minute bowl that eats like a real small meal.

Canned tuna, creamy white beans, red onion and lemon — a pantry salad with over 30 g of protein and zero cooking.

Whey, hazelnut butter and cocoa bound with chicory root fibre, with honey-nut muesli crushed through the dough — six bars, no oven, about 30 g protein each.

Nutty brown rice tossed with fresh herbs, lemon and toasted pine nuts — the wholegrain side that goes with almost anything.

Baby potatoes boiled soft, smashed flat and roasted hard with garlic until the edges shatter — all crunch, fluffy middles.

Sweet potato wedges roasted hard with garlic and thyme until the edges caramelise — a naturally sweet, nutrient-dense carb side.

Shredded red cabbage with ruby pomegranate, toasted pumpkin and sesame seeds and a balsamic-honey dressing — crunchy, sweet-sharp and vivid.

Blistered green beans with golden garlic and toasted almonds — a ten-minute green side that goes with everything.