Most of us have no problem devoting time to thinking about what we’re going to eat after a run: it’s pretty much the only thing we do think about during those latter stages. However, considering what to eat before a run is arguably more important because getting fueling right is key to a successful run.

You can use sports supplements, such as the best running gels, energy bars and sports drinks to fuel before and during a run and these can be convenient options for long runs and hard workouts, but for most runs you can get what you need from your regular diet if you do some planning.

For expert advice on what to eat before a run, I spoke to Dr Samuel Impey, chief scientific officer and co-founder of Hexis, an app that creates personalized nutrition plans for sportspeople.

Most of us need a snack or two during the day and not only is it completely normal, it’s an opportunity. A well-chosen snack can stave off brain fog and give you the energy boost you need to keep going until the next mealtime, and it can also contribute to the nutritional variety of your diet. However, snacking has a naughty, indulgent aura around it (thanks, marketing) and when we’re trying to eat well it can be easy to assume it’s healthier to skip snacks altogether.

According to Emily Wood, clinical nutritionist and weight loss coach at Voy, a medicated weight-loss program in the UK, not snacking when we need to can lead to problems.

“The biggest mistake people make is trying to avoid eating when they are hungry,” says Wood. “People can feel that they shouldn’t be honoring their hunger cues.”

Why is that an issue? Because you may find yourself overeating or making bad choices later. “You’ll probably be more prone to choosing calorie-dense foods just because your brain’s seeking out higher-energy foods to compensate,” says Wood.

So how can we avoid falling into the trap of failing to realize we need a snack? “Listening to the body’s natural cues is the key to effective snacking,” says Wood. “A lot of people are a bit out of kilter with their hunger cues, especially when they’re busy.” To dial in to your hunger cues, it can be worth developing your own hunger scale, as explained in this guide to mindful eating. 

As well as listening to your hunger cues—such as feeling hungry, thinking about food and getting distracted by the idea of food—it’s worth assuming you will need a snack at some point during the day. “I recommend planning for some nutritious snacks and making sure they are accessible,” says Wood. “Focus on whole, plant-based foods rather than conventional snack foods, and try to incorporate a variety of macronutrients, including protein, carbohydrates, fiber and fats into your snacks.”

It would be a mistake to choose something purely on its nutritional value though. “Choose snacks that you enjoy, too—not something that you find absolutely awful. So, for example, have some apple and peanut butter and maybe some dark chocolate on hand.”

Wood has provided some more examples of well-balanced snacks that she recommends to her clients.

• Chopped vegetables such as carrots, red pepper and cucumber with hummus and wholegrain pita bread
• Full-fat Greek yogurt with frozen raspberries, banana and honey, topped with mixed nuts or seeds
• Glass of milk with a bagel, nut butter and raspberries

When Is The Best Time To Have A Snack?

It may sound obvious but when you’re feeling hungry is probably a good time for a snack, and it’s best not to leave it too long, according to Wood. “It is beneficial to have something before you start to feel absolutely starving,” she says.  

Everyone is different, so see what works for you. “There is a bit of trial and error involved,” says Wood. “If you’re always starving by 4pm then having a snack around 3pm might be a good way of making sure that you’ve always got a bit of energy and that your brain’s working at its best.”

That doesn’t mean it’s a good idea to be snacking at all hours of the day or night. “There is some evidence to suggest that snacking later on in the day—past 9pm—can be associated with less good health outcomes,” says Wood. “So try to avoid late-night snacking.”

But it will also depend on your activity levels throughout the day. “Snacking is really helpful with refueling after exercise,” says Wood. “Somebody who goes to the gym often might find that they need to have more meals across the day than the traditional three meals. Or they might have a bulkier snack or a second breakfast after a morning workout, perhaps including more carbohydrates and protein.”

Voy is a weight loss program that includes clinically-proven medication, personalized programs and access to clinicians and lifestyle coaches.

Anyone preparing to run a full marathon will probably have some idea that they will need to fuel specifically for the race, usually by using the best running gels and sports drinks, simply because they will be running for so long. 

Even though the race is half that length, getting your fueling right for a half marathon is also vital to your chances of success on the day, whether that success involves running a PR or completing the course with a smile on your face rather than hitting the wall because you’ve run out of energy.

For all the advice you need on how to fuel a half marathon we spoke to Andy Blow, sports scientist and founder of Precision Fuel & Hydration.

Most diets work, at least in the short term. Whatever rules you have to follow with a diet, at its core is probably an approach that puts you in a calorie deficit if you’re aiming to lose weight, and encourages you to eat more healthy things and fewer unhealthy things.

But the restrictions diets place upon you can become increasingly hard to stick to. They can also be confusing, and sometimes more influenced by social media trends than scientific evidence.

Instead of opting for a complex all-or-nothing diet plan that you find hard to maintain, dietitian Joyce Patterson, author of new book Think Like A Dietitian: A Nutrition Counseling Starter Kit, suggests that the 80/20 rule is a better approach.

This more flexible approach is useful for highlighting the message that it’s your overall diet that’s important, whereas all-or-nothing diets are often ditched completely the first time you stray from their instructions. 

“The 80/20 approach in nutrition is not a hard-and-fast rule,” says Patterson. “It's a mindset. A rule of thumb. It recognizes that our health is impacted by what we consume most of the time, and the occasional indulgence will not cause long-term harm. 

“This approach promotes a healthier relationship with food. Instead of looking at foods as good or bad, or trying to avoid certain foods completely, this approach encourages us to consider which foods we should choose more often, and which we should consume more mindfully. But nothing is off the table—a sharp departure from many popular diets. 

“All too often, overly restrictive eating leads to feelings of deprivation and resentment, ultimately making those approaches unsustainable.”

Given that you can indulge 20% of the time, I was interested to know how wild you can go, so asked Patterson. Unsurprisingly, there is still some moderation to consider here.

“With the help of a dietitian, people not only learn balanced meal planning, but they learn how food is metabolized and ultimately, how it affects our health,” says Patterson. 

“With this information, people can better understand what the body can handle. The 20% part of the approach is not a free pass to binge eat. It's a free pass to enjoy a variety of flavors, but we can indulge in flavors without overindulging in volume, which is a different way to think about it.”

We all know that a banana is a healthier snack than a chocolate bar. But often when hunger strikes it’s easier to reach for less nutritious convenience snack foods such as crisps, cakes, and biscuits, rather than trying to find a healthier option.

Of course, with some careful planning, it is possible to arm yourself with satisfying snacks based around whole, plant-based foods. But should crisps and chocolate be banned from your diet completely? Or is there a reason to include them?

I spoke to Emily Wood, a clinical nutritionist and weight loss coach at Voy, a medicated weight-loss program in the UK, who has a surprising attitude to the snack foods that are usually framed as “bad”.

“The ultra-processed, refined carb and low-fiber snacks that tend to be higher in saturated fat are definitely associated with worse health outcomes long term if eaten in large quantities,” says Wood. “But food isn't just fuel. It's not just about the things that we need. It's also about the experience that we have around food. Restricting any food can be unhealthy in a different way, in terms of the psychology around food and our relationship to it.”

“All types of food, including chocolate, sweets and crisps, should be incorporated into daily meals and snacks,” says Wood. “Avoiding these can give us a sense of deprivation that may lead to overindulgence later on.”

“Including some of those foods like crisps and chocolate in small amounts is a great idea, alongside meals or snacks that are focused around whole foods. For example, some carrot or red pepper sticks with hummus, alongside some crisps. A well-balanced snack helps us get a variety of macronutrients, but also actually fills us up—sometimes those less nutritious foods like crisps and chocolate don't fill us up that easily.”

“Often people tend to grab a snack that only provides one food group, for example, something that’s rich in carbohydrates and is not paired with protein, fats or much fiber. This can mean these snacks won't keep you satisfied for as long.”

While adding a little of what you crave to a more nutritious snack every now and then is a good idea if it makes you happy, it’s best to plan varied, nutritionally-balanced snacks for when hunger strikes. “Pairing foods much like you would in a meal but in smaller portions can make a great snack, such as yogurt with mixed berries and granola, or hummus with mixed vegetable sticks and wholemeal crackers.” Including a range of food groups will help give you slow-release energy as well as being more nutritious.

Wood has provided some examples of well-balanced snacks that she recommends to her clients.

• Chopped vegetables such as carrots, red pepper and cucumber with hummus and whole-grain pita bread
• Full-fat Greek yogurt with frozen raspberries, banana and honey, topped with mixed nuts or seeds
• Mixed unsalted nuts with apple slices and a touch of dark chocolate
• Glass of milk with a bagel, nut butter and raspberries

Voy is a weight-loss solution that includes clinically proven medication, personalized programs and access to top clinicians and lifestyle coaches.

Ever been on a diet and found it tough to stick to? Perhaps you’ve tried cutting out food groups or restricting calories but found it a struggle to sustain and reach your goals. Mindful eating could be the answer.

Dr Romi Ran is a clinical psychologist specializing in food, eating and body image, who champions a compassionate approach to food in Bite-Sized Peace: Change How You Eat, Accept Your Body, Transform Your Life. Mindfulness is proven to help with mental health, and, according to Ran, mindful eating can help fix your dieting problems—in fact, it can change your relationship with food entirely.

What’s the secret to eating mindfully?

“The most important thing of all is to learn to make this connection with your body's innate wisdom,” says Ran. “Your body knows what, how much and when to eat. Rather than relying on external diet rules, societal norms, or even your thoughts, learn how to listen and trust your body’s signals. If you do that, you’ll find it will tell you what it needs.”

Ran shares an example. If it’s 11 o’clock and you’re hungry but lunchtime for you is usually at 1 o’clock, it’s OK to eat now. The idea is to eat when you’re hungry, choose foods that nourish you and make you feel good, and then stop when you’re full, even if that means leaving food on your plate.

Ran’s book, Bite-Sized Peace contains exercises to help you listen to your body’s signals. She suggests developing a hunger scale, where for example:

• Five is neutral, not hungry or distracted by food;
• Four is starting to get hungry or feeling like a snack;
• Three is craving specific food, losing focus on other activities;
• Two is getting irritable, stomach growling, craving exact dishes;
• One is when you would eat anything, you’re starting to panic about getting food;
• Zero is feeling dizzy, sick or faint with hunger and almost going off food. 

Ran suggests spending a couple of weeks tuning into your hunger at different levels and working out what hunger cues feel like for you. This enables you to recognize the perfect level of hunger when eating feels most satisfying and enjoyable, and when you’re less likely to overeat.

“Mindful eating can help you become aware of how different foods will affect your mood, how they will affect your energy levels, and how they can make you feel physically, mentally and emotionally,” says Ran.

“Your whole relationship with food, your body and eating will change if you really nurture that connection with your body’s innate wisdom and let that guide you rather than following external cues,” says Ran.

Will I lose weight?

“The best approach is to set value-based aims rather than goal-based ones,” says Ran. A goal-based aim might be losing 15 pounds, for example. “That is driven by fear and thinking that you’re not good enough, that you need to change yourself.” A value-based approach on the other hand would be something like, ‘I want to start nourishing my body better’.

“Now that’s compassionate, that’s coming from a place of love, from feeling worthy,” says Ran. “It says ‘I deserve to eat good, nourishing food that makes my body feel well and satisfies me’. The emphasis is completely different. One is about changing and the other is about being.”

You may well find that you lose weight with this approach. But in shifting your focus from slimming to improving your health and wellbeing, coupled with kindness and self-acceptance, you may also find that you no longer care about the number on the scale because your whole outlook has changed for the better.

When I got the chance to speak to top European athletes after the 2023 Berlin CrossFit semi-final event, courtesy of their sponsor Reign Total Body Fuel, I had to ask them how often do CrossFit athletes train? It’s upwards of five hours a day, so what does their diet look like to support these superhuman efforts?

The simple answer is that they eat a lot. 

Here, Wodapalooza 2022 winner Emma McQuaid, Games athletes Emma Tall and Moritz Fiebig, and Spain’s third fittest man Aniol Ekai discuss their daily calorie goals, nutritional focus and the foods that help them perform at their best.

What do CrossFit athletes eat?

To hit those lofty calorie goals, CrossFit athletes have to be clever with what they eat. After all, if you wanted to chew your way through 6,000 calories of chicken and brown rice you’d barely have any time left in the day to train. So what’s Fiebig’s secret?

“Firstly, I love eating. Secondly, eating a lot of fats can help with eating a lot of calories, so I like nuts, eggs and avocado, for example, for breakfast. Then easy things like oats and rice help.”

Aniol Ekai aims for a similar 6,000-calorie daily goal and, while he says he enjoys his food, he admits he can get “tired of eating”.

“It’s just about finding the balance, like with everything,” says Emma McQuaid. “Even for an athlete. 

“Obviously we don’t want to have high-sugar foods in-season for inflammatory reasons, but sometimes on a Saturday night you want a bag of crisps, so it’s like, ‘well, I’ll have a bag of crisps’.”

Do you sometimes find yourself standing in front of the fridge or cupboard, munching something mindlessly? Perhaps then feeling guilty, or thinking that it doesn’t count because it happened so quickly?

There’s a technique that might help you make more deliberate snack choices. It’s not about rules and restrictions, just about making a conscious choice. Once you’re thinking more mindfully about food you may even find you’re not visiting the snack cupboard as much. 

Dr Romi Ran is a clinical psychologist specializing in food, eating and body image. She has published a book, Bite Sized Peace: Change How You Eat, Accept Your Body, Transform Your Life, in which she champions a compassionate approach to food.

I interviewed Ran about mindful eating and she explained why we should learn to listen to our body, rather than restrict calories and deny ourselves certain foods. She revealed how shifting your focus from weight loss goals to value-based goals that aim to improve your health can have some surprising benefits.

In Bite Sized Peace there are many techniques such as mindful plating, and exercises to help you tune into your body and change your mindset about food. There are no more “good” and “bad” foods, you just have to trust your body wants the foods that it needs.

Bite Sized Peace: Change How You Eat, Accept Your Body, Transform Your Life by Dr Romi Ran was published in January 2024

Chop, bake and wrap. That’s all it takes to make this delicious high-protein halloumi wrap recipe. Only 20 minutes of prep time is needed—even less if you’re a dab hand with a kitchen knife—and then 20 minutes in the oven.

The recipe is taken from Myprotein’s first recipe book Protein Plates, which contains 60 recipes from Myprotein’s extensive online library, all of which are high in protein. It also has a substantial serving of carbohydrates which is the other essential macronutrient to consume post workout (you can find out why from registered associate nutritionist Georgina Camfield’s guide to what to eat after a workout). This recipe is also packed with veg, making the wraps an ideal healthy option to have in your gym bag to wolf down after a lunch-break workout.

For an even quicker halloumi recipe, try one of our favorite Joe Wicks recipes, 10-minute halloumi tacos with peri-peri mayo.

High-Protein Halloumi Wrap Recipe

Ingredients (Makes Four Wraps)

• 3 bell peppers, sliced 
• 1 courgette, thinly sliced 
• 1 red onion, sliced 
• 1tbsp extra virgin olive oil 
• 1tsp salt 
• 1tsp oregano 
• 200g halloumi 
• 200g hummus 
• Splash of water 
• 4 wholemeal tortilla wraps 
• Baby spinach or salad leaves

Method

1. Preheat the oven to 200°C.
2. Place the pepper, courgette and red onion on a baking tray and sprinkle with oil, salt and oregano. Mix with your fingers or a spatula to make sure everything is evenly coated, then cook in the oven for 10 minutes. 
3. Meanwhile, slice the halloumi about a centimeter thick and set aside. 
4. Place the hummus into a small bowl and loosen slightly with a splash of water—this makes it easier to spread evenly. 
5. When the vegetables have been in the oven for 10 minutes, add the halloumi to the tray. Return to the oven to roast for a further 10 minutes. 
6. Warm the tortillas in the microwave for about 20 seconds. 
7. Spread around 1-2 tablespoons of hummus onto a wrap, then add a quarter of the roasted veg, halloumi and a handful of spinach or salad leaves. Make a tight wrap by folding over two opposite sides of the tortilla first, and then rolling up from the bottom. Repeat to make 4 wraps in total. 
8. Slice diagonally into halves and either wrap in foil or place into a container.

Nutritional Information

Calories 467

Protein 21g

Fat 25g

Carbohydrates 35g

I don’t have any dietary restrictions and there’s not a lot of food I don’t like. Aubergines unnerve me, and in general squashes don’t thrill me, but I’ll happily eat a bit of everything when testing out the best healthy meal prep services.

That’s a long-winded way of saying I’m not vegan or vegetarian, and yet my favorite meal prep service of the many I’ve tested is Allplants, which—as you can probably guess from the name—only makes plant-based meals.

I’ve tested and reviewed Allplants three times and have tried a wide range of its meals, Buddha bowls and sides. Not only have I liked every single one I’ve tried, I’ve also admired them for the interesting use of a wide variety of vegetables and other ingredients.

Allplants send out frozen meals which take around 10 minutes to heat up in the microwave. It’s not an appetizing process and actually the meals don’t look that appealing when they come out, but the flavors and textures are always enjoyable and have quickly won me over every time.

The meals are also effortlessly healthy. You don’t feel like you’re denying yourself in any way, even though the meals are all low-calorie, low in sugar and high in veg, fiber and protein. They are the epitome of balanced meals, and pretty satisfying too, though as an active person who usually runs over 50 miles a week I will add on another side to get some more calories in.

For me, part of Allplants’ appeal is that it introduced me to new ingredients and combinations, even as someone who eats a lot of vegetables and legumes in my normal diet alongside meat. I’d say if you are normally a big meat eater, you’ll enjoy the meals even more because of all the tasty ingredients in them that might well be new to you.

Some long-standing highlights of the menu include the Mac and Greens in Creamy Sauce, which is outrageously creamy and cheesy given it contains no cream or cheese, and the Three Mushroom Medley Risotto.

I’ve also tested the new range from chef Rachel Ama, which is the first in a new series where chefs create meals for Allplants. Ama’s range contains four great meals, of which the highlight for me was the spicy West African Peanut Stew.

You don’t have to subscribe to Allplants to try the meals: You can order a one-off box, with a minimum spend of £30. You can also buy meal bundles to save a little on the price of the meals, which are not that cheap. Mains start from £4.95, but most cost £6 or £7 for a single serving size (you can get a two-person portion for a few pounds more).

If you are looking for a UK-based meal prep service to try, Allplants should be top of your list, regardless of whether you eat meat or not. The meals are more inventive and flavorsome than most I’ve tested and I’ve yet to dislike one—even the meals that contain aubergine.

We all know that nutrition plays an important role in sports performance. Fueling properly allows us to perform at our absolute best as well helping us to recover effectively.

But sports nutrition isn’t a “one size fits all” discipline, and that’s especially true when comparing the nutritional needs of men and women. The nutritional requirements of women can differ significantly from those of men owing to differences in body composition, hormonal fluctuations and metabolism.

I spoke to Laura Kealy, sport and exercise nutritionist and author of Eat To Win: Nutrition For Peak Performance In Female Team Sport Athletes to find out how sports nutrition differs for women and how to optimize it.

Do you have any other nutritional tips for female athletes?

“Carbohydrates are your best friend,” says Kealy. “I think we have a bit of a carbohydrate fear. I have young athletes coming to me, dealing with exposure to social media where they’re looking at people creating very low-carb, low-calorie meals. Sure, they’re nutrient-dense, but when you’re an athlete and you’re fueling, you need a high calorie intake to meet your energy needs.” It’s a message we’ve heard before from speaking to author Ali Nolan about marathon training for women.

Kealy says it’s also important to make sure you’re consuming enough protein and recommends trying to get your protein from natural, whole food sources as much as possible. She is an advocate of drinking milk, noting its benefits in speeding up an athlete’s recovery process. 

“We [society] went through an anti-dairy movement,” she says. “Obviously if you’re lactose intolerant or you’ve got a milk allergy, absolutely you should steer towards a milk alternative. However, if you can get 500ml of milk in after a really heavy training session, you’re going to cover a lot of your recovery with that.”

Studies have shown that the protein in milk can help repair and build muscle tissue by increasing the process of muscle protein synthesis, and it includes electrolytes such as potassium and sodium.

After many months of marathon training, the weekend of the London Marathon is a very exciting time. Not only do you get to enjoy the race itself, which is always a special occasion even if it doesn’t go to plan, but you also get to carb-load.

This is what all that running has been building up to. The chance to gorge on carbs to ensure your body has the fuel it needs to run 26.2 miles. The actual running is great, but the carb-loading is truly tremendous. 

To help your body stock up with vital carbs, Deliveroo has issued the code RUNPASTA10 for £10 off at Pasta Evangelists. It’s available to use until Saturday 22nd April, although only 4,000 are available. Don’t worry about beginning to carb-load early—it’s better to increase your carb intake over the two days before the race.

You can use the voucher to get any pasta dish from Pasta Evangelists’ 27 London stores, with options available including the Carbonara of Dreams and a vegan sun-dried tomato and almond pesto. While a few dishes do cost less than £10, there’s a minimum spend of £15 so you’ll need to hand over at least £5.

If we were to offer any advice on your choice, it would be to aim for a fairly simple dish that’s not packed with fiber if possible—it’s always wise to make things as easy for your stomach as possible before you try to run 26.2 miles while guzzling high-sugar products like running gels or sports drinks for fuel. That’s one of the nuggets of advice you’ll find in our guide to carb-loading.

Demand is likely to be high for these vouchers, so make sure you grab yours before the 4,000 run out. There doesn’t seem to be any demand for proof you’re actually running the marathon either, so your competition for the free pasta might be from everyone, not just the 40,000-plus other people running the race. If you aren’t running and just fancy some free pasta, please do remember how far 26.2 miles is and leave the vouchers for those with a marathon to do.

It’s almost impossible to achieve any health and fitness goal without a good diet, and meal prep services are an easy way to help you do that. Getting nutritionally sound meals delivered to your door takes away all the faff of planning, shopping and cooking.

The drawback is usually the cost because, as you might expect, getting all your meals prepared and delivered is not cheap. However, it’s perhaps cheaper than you think, especially if you take advantage of Prepped Pots’ welcome offer that gives you up to £30 off your first order plus free delivery.

Go for a 20-meal order and the cost is reduced from £79.80 plus £5.99 delivery to £49.80 all in, which works out at £2.49 a meal. That’s a quid less than most supermarket meal deals, and as much as I love a meal deal, Prepped Pots is the smarter buy. 

You can also save £10 on the 10-meal box, which is reduced from £39.90 to £29.90 (£2.99 a meal), or get 14 meals for £35.86 down from £55.86 (£2.57 a meal).

I’ve just finished testing Prepped Pots out for our best meal prep services round-up and I enjoyed every dish I tried. They are hearty, protein-packed dishes with a good range of options to suit different preferences, though meat eaters are catered to better than vegans, pescatarians and vegetarians.

The advantage of using a service like Prepped Pots rather than grabbing a load of supermarket ready meals is that it’s much easier to find healthy options that suit your fitness goals. Many ready meals are also laden with sugar and salt, and when you do find healthy options in shops they’re generally not as tasty as Prepped Pots meals, in my experience at least.

Once you select your plan you can pick all of the meals you want in your box, with 25 options available in the current range. You do have to sign up for a subscription to the service when you order, which involves getting boxes delivered weekly, fortnightly or monthly, but it’s easy to cancel or postpone if your first order doesn’t convince you to stick with the service at full price.

Getting such a good discount on your first order makes it something you can use to help you kick-start a fitness regime, or just make your life a lot easier during a particularly busy period. If you’ve consistently found that eating a balanced diet is the trickiest part of a healthy lifestyle, then it’s worth trying Prepped Pots while this deal is available.

Buy Prepped Pots

Buy individual Prepped Pots from Muscle Food

Sports supplement company Myprotein has launched its first range of ready meals, which will be available exclusively at Iceland, both in stores and online. There are 15 meals available costing from £3.50 to £6 and they are designed to fit in easily with a healthy lifestyle.

As you’d expect, the meals are high in protein, and the calorie counts are generally between 400 and 600 calories for a main meal, although the huge Meat Feast Pasta meal bucks that trend with 633 calories (and a whopping 61g of protein). 

Myprotein says the meals are also generally low in fat and high in fibre, and the range contains options for breakfast, lunch and dinner. So far the range only really caters to omnivores, since the veggie options are restricted to a couple of breakfast meals.

Myprotein has tried to produce easier, healthier versions of comfort-food classics, with a menu that includes Pulled Pork Mac & Cheese, Chicken Tikka, Bolognese Pasta and Piri Piri Chicken meals, all of which should hit the spot on active days.

I tried out the Meat Feast Pasta after a 10-mile run and it certainly hit the spot as a filling and tasty lunch, although it didn’t strike me as a particularly healthy option if you weren’t also exercising hard that day. That’s mostly because of the high salt content, which is 3.5g – a big chunk of your 6g recommended daily allowance. 

It took 10 minutes in the microwave to make the meal, which comes in a plastic bowl with a sleeve. Myprotein called this “reusable packaging” when the meals launched, but a flimsy plastic bowl without a lid doesn’t strike me as all that reusable.

Along with being able to get the meals in-store and online with Iceland, you can also get them from Iceland’s sub-brand The Food Warehouse.

Although a couple are £6, the majority of the meals cost £4 or £4.75, which is cheaper than almost all the picks in our best healthy meal prep services round-up. Granted those picks are delivered to your door, but it’s not tricky for most of us to find a branch of Iceland nearby, and Iceland also delivers for free if you spend over £40 on a food order online.

While cooking your own food is always a good way to help ensure you’re eating healthily, meal prep services like this can be highly convenient for keeping your diet on track during busy periods – they’re certainly better than opting for a takeaway or a standard ready meal. 

If you’re planning on beginning a fitness kick in January, eating balanced meals with plenty of protein is a great way to support your training. And if Myprotein’s meals can match the standards of our existing favourite meal prep services at a lower cost, we’re all for it.

As 2023 approaches, you may be preparing to attempt a January challenge such as Veganuary, which encourages people to go vegan for the first month of the year. 

But cutting out all animal-derived foods is not an easy thing to do. Dietitian Azmina Govindji tried the vegan diet for eight weeks to research her book Vegan Savvy, and even she – a highly qualified nutrition expert – found it difficult to eat enough of the right nutrients. However, the good news is that with proper planning you can make it work: Govindji gave us plenty of advice on what to do if Veganuary has left you hungry all the time. Another great option is a vegan meal delivery service, like Allplants.

Allplants delivers chef-prepared frozen ready meals to heat up in the microwave. It’s a great way to keep your meals interesting and ensure you don’t miss out on essential nutrients. All dishes have been approved by a nutritionist, contain at least two of your five-a-day and count as a source of protein and a source of iron. Our glowing Allplants review gave the service 4½ stars and found it was hassle-free and, above all, tasty. 

Allplants has also launched a range of brilliant budget-friendly bundles to help you get started. It's not just for committed vegans, either. “Change will happen when we have millions of people making a few plant-based swaps every week, rather than a few people doing it perfectly all the time,” says founder Jonathan Petrides. “That’s why we’re on hand to help the nation with whatever their goals are this January. We welcome everyone to our table to help reshape the future of food together.”

So no matter whether you’re a fully-fledged vegan, dipping your toe into the plant-based world or just want to eat less meat, meal delivery services like Allplants makes meat-free living nutritious and effortless. It’s not your only option, though. Browse all our tried-and-tested vegan recipe boxes and meal delivery services.

It’s sometimes easy to forget that, for most people, eating healthily simply involves balanced meals where you don’t skimp on the vegetables. You don’t have to cut out all flavour and only eat meagre amounts, just get your veg in and eat in line with how active you are.

With this in mind, Prep Kitchen’s meals are perfect. The range is tasty across the board, packed with flavour and well balanced so it’s easy to get the macronutrients and calories suited to your lifestyle. It’s undoubtedly one of the best healthy meal prep services.

Prep Kitchen: Price And Availability

The price of Prep Kitchen varies depending on your portion size and plan. If you opt for a Fat Loss plan it’s £6.25 per balanced meal and £7 per meal for low-carb meals. On the Muscle Gain plan it’s £7.50 per balanced meal and £8.25 for low-carb. 

Prep Kitchen delivers across mainland UK excluding the Highlands, with deliveries arriving weekly on Sundays via DPD.

Setting Up Your Plan

Your Prep Kitchen journey begins by choosing between the fat loss and muscle gain plans, which determines the overall calories in the meals available to you. You then select whether you want balanced meals or low-carb meals, with the latter containing more protein and veg to replace the carbs.

The actual meals are the same whatever choices you make – they are simply adjusted in line with your aims. You can see the nutritional breakdown for each meal adjusted for each plan choice by clicking on the main menu before you begin your order, with fat loss meals generally having 400-500 calories and muscle gain ones 500-700. The price per meal varies according to your plan, but once you’ve confirmed this the meals are always the same price, which keeps things simple.

After choosing your plan you select how many meals you want per week (from four to 100) and then take a look at the menus to choose your meals. There are week A and week B menus, which rotate but are both dominated by meaty meals – adding more veggie and fish options should be top of Prep Kitchen’s to-do list.

The final step of the process is choosing whether you want any breakfasts and snacks, such as chocolate pancakes, overnight oats or brownies. As a rule I found these to be less enjoyable than the main meals – I preferred toast or cereal, neither of which are exactly time-consuming to make yourself. I’d skip this option.

How I Tested This Meal Delivery Service

I tested two weeks of the Prep Kitchen service, trying a variety of meals across the different plans, including some of the breakfasts and snacks.

The Meals

All your meals arrive on Sunday each week in recyclable packaging. It takes three minutes to heat up a meal from fresh (with a 900W microwave) and you can also freeze them, in which case it takes around 4min 30sec to heat them up. It’s worth freezing a few meals because you’ll struggle to get through a big order before the “use by” dates, and I found they tasted no less delicious if heated from frozen rather than fresh.

The standout attraction of the Prep Kitchen meals is the flavour. There’s nothing bland about these meals – if anything some people might find them a bit too rich. Do take note of meals marked as spicy, because that label is not dished out lightly. There are generous amounts of sauces in most meals to ensure nothing gets too dry in the microwave, and while the meals don’t always look particularly delicious with meat, veg and carbs piled into the tray, I didn’t come across one I didn’t like.

Particular highlights were the Tex Mex burrito bowl with jalapeno rice, kung pao chicken, and the Christmas turkey dinner (with all the trimmings). But there were probably only one or two meals I wouldn’t order again, and even there I enjoyed them, just less than the others.

As someone who runs every day I preferred the higher-calorie portions of the muscle gain plan, but on my rest days the fat loss meals were satisfying. Across the plans the meals are built for people who are active, so the calorie count might be too high for those who are looking to lose weight while being largely sedentary, but it’s easy to fit the meals into a balanced, healthy lifestyle.

Is Prep Kitchen Worth It?

Even within the expensive world of meal delivery services, Prep Kitchen is a pricy option, though it doesn’t come in vastly dearer than some of my other favourite options like Tastily and Allplants. If the price doesn’t put you off it’s an excellent service with delicious meals, and active people will find it particularly good for providing the nutrition needed to support their training.

It doesn’t come across as a traditional “healthy” meal service because the meals seem so normal, which for me is a plus since they are still balanced healthy meals – just tastier and heartier than many others. However, those looking for very low-carb and calorie meals won’t really find them here, and as noted, the range is also lacking in veggie and fish options.

You can find meal services that will tailor plans even more closely to your fitness goals, like Fresh Fitness Food, which delivers daily. However, on overall convenience and flavour, it’s hard to top what Prep Kitchen offers, and it will suit the majority of people very well if the price isn’t off-putting.

How much do you spend on your lunch each day? If the answer is more than £1, and it probably is, then you could make a saving by switching to Huel’s new Essential powder.

Huel Essential joins the original Huel Powder 3.0 and high-protein Huel Black Edition in the company’s line-up, and if you’re happy to drink your meals Huel Essential is a cheap and nutritious option.

It contains the same 26 vitamins and minerals found in Huel’s other powders, along with 20g of plant-based protein per 100g serving. Huel Essential is also low in sugar and comes in two flavours – chocolate and vanilla.

Compared with Huel’s other powders, you have fewer choices of flavour and are getting less protein per serving – Huel Powder 3.0 contains 30g and Huel Black Edition has 40g – but the Essential powder has more carbs at 57g per serving.

At £1 a serving the Essential powder is a fair bit cheaper than Huel’s other options, but note that you only get that price if you subscribe to receive the minimum order of two bags at regular intervals, which brings the cost down to £45. If you make a one-off purchase it’s £50 for two sacks, which is £1.11 a meal.

Huel Powder 3.0 costs from £51.50 for two sacks if you subscribe and £62 for a one-off purchase, but each bag contains just 17 meals compared with 22 in a sack of Huel Essential. Huel Black Edition costs from £57 for two sacks, with 17 servings in a sack.

Huel Essential is the first powder from the company to use a recyclable pouch, which can be recycled alongside soft plastics at large supermarkets. You get a free shaker with your first order to make the meals. 

In our experience of testing Huel’s meal replacement shakes they are pretty tasty and filling, and undeniably convenient, but not something you’d want to have for every meal. Swapping out the odd lunch for a fast and cheap Huel Essential shake is not a bad option at all, though.

Everything costs more nowadays, so we’re always on the look-out for cheap, healthy recipes to bring the cost of eating down. That’s why we were excited to come across four new plant-based recipes from Discover Great Veg, a campaign promoting British-grown kale, cavolo nero, leeks and spinach (you’ve heard of Big Oil; this lot are Big Brassica*). 

Of the four, the kale and chickpea dhansak recipe caught our eye because, according to the experts, it costs just £1 per portion. With no other information given, we got in touch with Discover Great Veg and were told the calculation is based on prices at Tesco in November 2022. 

The dhansak contains potatoes, aubergines, chickpeas, red lentils and kale, and delivers a substantial 24g of protein and 13g of fibre. It also counts as two – two! – of your five a day and packs in vitamins K and C as well. Along with the rest of the recipes, the dhansak takes less than 30 minutes to prepare and cook. 

Another appealing weekday dinner is the super greens pie, which combines borlotti beans with leeks and cavolo nero, along with vegan alternatives to cream and a puff-pastry lid. While the fat content is relatively high, it represents three (*swoons*) of your five a day and it’s a source of vitamin C. It also only costs £1.60 per portion. 

The remaining two recipes are a harissa kale and houmous flatbread, which looks like a great, quick-to-make lunch if you work from home; and satay noodles with tofu and spinach. Both have chunky amounts of protein and vitamin K, and cost £1.20 and £2.40 per portion, respectively.

For more plant-based meals to make at home, browse these vegan recipes and vegetarian recipes, as well as this fantastic recipe generator that can suggest what to do with healthy cupboard staples. We also really like this tuna and beans pitta pocket recipe, which shows sports nutrition can be affordable. Bon appétit! 

*brassica, plus an allium

Flapjacks may have a reputation as a sweet treat, but dive into the nutritional stats and you can easily start to justify them as a smart source of energy for high-intensity and endurance activities. Add in some protein, as in this quick-and-easy protein flapjack recipe, and you get an all-rounder that’s convenient to eat after a workout, and the perfect alternative to protein bars if you’d rather have a home-made high-protein snack.

The recipe uses whey protein powder and if you don’t already have a tub of the stuff handy, check our round-up of the best protein powders. You can use any flavour of whey protein you fancy for the flapjack, but remember you’ll also be adding honey to the mix so this may be an occasion when the otherwise unpalatable unflavoured option works.

It only takes 25 minutes to whip up a batch of these protein flapjacks. For other foods that can help you build muscle, read our guide to high-protein foods.

Protein Flapjacks Recipe

Ingredients

• 120g rolled oats
• 100g Meridian peanut butter
• 60g whey protein powder
• 125-150g skimmed milk (almond milk and other % fat milks can be used instead but weights may vary)
• 15g acacia honey

Directions

• Place whey and oats into large bowl; mix together
• Add milk and peanut butter and mix together until evenly mixed
• Add honey and stir evenly through mixture
• Line a baking tray with grease proof paper and drizzle a touch of coconut oil 
• Spread mixture onto paper (1-3cm thickness)
• Place in fridge for 30 minutes
• Pre-heat oven to 190 degrees C (gas mark 5)
• 10-12 minutes in oven
• Remove, slice and leave to cool

Nutritional Values

• Protein: 85g
• Carbohydrate: 110g
• Fat: 55g

To create a more calorific protein flapjack, simply use a mass-gainer style protein powder instead of whey, opt for full fat milk, top with a nut butter and add a handful of blueberries to the mixture.

Thanks to ldnmuscle.com for the recipe.

More High-Protein Snack Recipes

• The World’s Easiest Peanut Butter Bar Recipe
• Make This Macadamia, Pumpkin Seed And Fudge Protein Bar Recipe
• Step Up Your Snacking Game With This Salted Chocolate Protein Balls Recipe

When you switch to a vegetarian or vegan diet, one of your first concerns might be how you’re going to get enough protein without eating meat. But there’s no need to worry – protein is readily available from a wide variety of plant sources and it’s not hard to get the amount you need from your diet.

However, one important difference between plant and animal proteins is the proportion which are “complete” proteins, which means sources that contain the nine essential amino acids we need to get from our diet. All animal proteins are complete, while only a handful of plant proteins are.

One of the complete plant-based sources is soy (aka soya), making it an attractive addition to a plant-based diet and a popular ingredient in vegan protein powders. For more information on soy and to find out any potential disadvantages of eating it, we put some questions to sports dietitian Linia Patel, who was speaking on behalf of the British Dietetic Association.

• The Best Vegetarian Sources Of Protein
• The Best Sources Of Protein For Vegans
• 3 High-Protein Vegan Recipes From The Vegan Athlete’s Cookbook

The best healthy meal delivery services can be huge time-savers. Your meals arrive pre-made and all you have to do is throw them in the microwave or oven. The most common approach is for companies to send out a selection of meals that can be stored in your freezer or fridge, while others offer a daily delivery service—some will even supply every meal and snack you eat each day. Daily deliveries mean the food is fresher, but these services tend to be more expensive.

I’ve tested a wide variety of meal delivery services based in the UK, and all those that are still available are ranked below. Before getting into the details I’ve listed a quick guide to my pick of the best healthy meal delivery services to suit a variety of different requirements, such as dietary preferences or health and fitness goals.

How I Test Healthy Meal Delivery Services

A company will send me a package of meals that’s in line with one of its usual orders, whether that’s a box of two or three meals, or a week of daily deliveries covering breakfast to dinner plus snacks. Does this mean I only say nice things to keep the free food coming? No. Scroll to the bottom of this article to read about services I didn’t rate as highly.

I aim to try a range of meals that suit different dietary preferences, always including vegan and low-calorie meals in my reviews where possible. I’m looking for satisfying, tasty meals that don’t skimp on vegetables in particular, because if you can’t hit your five-a-day with a meal delivery service, then when can you?

The Quick List

The Best Healthy Meal Delivery Services

Best overall

COOK’s range of meals is absolutely huge and includes options for entertaining groups of up to eight, as well as children’s meals. It’s easy to order frozen meals on the website and there are 100 COOK stores in the UK too, which means you can take a look at the meals before buying, which is not common with meal delivery services.

I tested a range of meals for one and two, including several vegan options, and they were tasty across the board. The meals were also easy to prepare and came out of the microwave looking appetizing, which is not always the case with frozen meals. I tried a lot of the pots-for-one, which are a healthy and relatively affordable option in COOK’s range, and they are a good pick for people trying to keep their calorie intake quite low, being tasty and pretty satisfying for quite small meals. 

Because I was in the middle of marathon training I needed to add sides to the meals to get enough calories in, so if you’re looking to bulk up or training very hard in general you’ll probably need to opt for higher calorie COOK options than the pots-for-one, since the portions aren’t huge. The only other mild criticism I have is that with the meat meals there often wasn’t more than one portion of vegetables in there. There are more veg-filled options in the COOK range (have I mentioned how big the range is?), but I like to see more veg in all meals to help me hit my five-a-day.

Best value

Muscle Food’s Prepped Pots are cheaper than most meal delivery services I’ve tried, but you wouldn’t know it from the meals themselves, which are tasty, nourishing affairs. That’s especially true for meat eaters who have a bigger range of meals to pick from, though chicken is the meat that appears on the menu by far the most frequently. When I tested the service there were just five vegan meals available and only one fish option, so it would be good to see more on those fronts, particularly because you get more value if you order more meals at a time.

Picking between the meals is made easy by the labels and filtering system on the Muscle Food website, which means you can see options under a certain calorie count, or with more portions of vegetables in them (most are labeled “one of your five-a-day” although there are a handful with two—more high-veg options would be welcomed).

At 10 meals for £39.90 (with £5.99 delivery), the Prepped Pots are great value, and you also get £10 off your first order plus free delivery. You do have to subscribe to the service, opting for weekly, fortnightly or monthly deliveries, but can put your sub on hold easily at any time. There are also seven-meal, 14-meal and 20-meal boxes available, and it’s £49.80 for your first order of 20 meals—that works out at £2.49 a meal, which is outstanding value.

Best for weight loss

Prep Kitchen splits its service into two fitness goals, fat loss and muscle gain, and these determine the portion size of the meals you order. You then select how to approach your macros, choosing between balanced and low-carb, which replaces some carbs with more protein and vegetables.

You get the same meals on all plans, and in my experience all those meals are delicious. It’s nice when losing weight to pick the same meals that people bulking up get too, just with smaller portions, rather than being forced to pick from a menu of often-less-appetizing low-cal meals. The dishes were never dry even after being microwaved from frozen, and the flavors always packed a punch, especially the spicy dishes.

Being able to opt for low-carb, veg-packed meals is a great way to hit your weight loss goals, and the Prep Kitchen dishes are satisfying so you’re not always craving more food. The way that Prep Kitchen sets up the service so you can opt for bigger portions also means that athletes are well served by filling, balanced meals that support hard training days. One downside is the small number of vegetarian options, and I also wasn’t a big fan of the breakfasts and snacks from Prep Kitchen. They weren’t significantly better than toast or cereal, so I’d advise sticking to the main meals.

Read more in our Prep Kitchen review

Best for vegans and vegetarians

I’ve tried a variety of dinners, lunches and sides from this plant-based service, and was hugely impressed by all of them. Overall I’d say it’s my favorite meal prep service despite the fact I’m not vegetarian or vegan, such is the quality of the meals, which are tasty, satisfying and remarkably varied. 

The meals come frozen and take six to 10 minutes to heat up in the microwave. You can order the meals in either a single or double serving, and the minimum order is £30, with free delivery kicking in if you spend £50. There are also sides, desserts, breakfast pots and smoothies to your box, and the sides are a worthwhile addition if you’re a very active person, since you might want a bit more food than is provided by a single meal.

A new addition to the Allplants range is four meals created in partnership with chef Rachel Ama, including a terrific West African Peanut Stew that has spice and bags of flavor. Other highlights on the standard menu are the Mac and Greens in a Creamy Sauce and the range of Buddha Bowls, which make for brilliant lunches. There is always a variety of vegetables and I’ve found that the texture of the meals is always great; the stews and curries usually contain something with a bit of crunch, and nothing ever gets too soggy or limp.

There are low-calorie options on the Allplants menu, but the meals are pretty low in calories anyway—all the ones I tested came in under 600. They are also high in fiber and contain at least two portions of your recommended five-a-day, and tick the healthy box without ever making it seem like they’re aiming to, which is always the best way to do it. 

Most meal prep services now have good vegetarian and vegan options, but Allplants’ entirely plant-based menu makes it easier to pick meals that fit the bill, and I haven’t come across another service that uses plant-based ingredients in such a variety of interesting ways.

Read more in our Allplants review

Best for bodybuilding

Fresh Fitness Food’s delivery service is about as close as you can get to having a personal chef and nutritionist making your meals every day without, you know, actually having those things. It’s helpful to think of it that way too, because FFF is expensive, but the price does reflect what you’re getting.

What you’re getting is bulk deliveries every few days (or daily deliveries in London) of healthy meals tailored to your preference and goals. If you’re looking to bulk up in particular, there’s a plan for that, as well as plans for lean gains, fat loss and a balanced plan for general health. Within those plans you can choose the types of food you do and don’t want to get, including plant-based and low-carb options, or even set the exact macros you want to hit.

The meals take two to three minutes to warm up and are uniformly tasty and filling. If you’re a bodybuilder and opt for one of the more intense bulking plans you can expect a lot of protein, mostly from chicken and white fish in my experience, which is ideal for adding muscle. On the balanced plan I found you get more variety and acceptable amounts of veg (you can never have too much veg).

It’s a supremely convenient service that makes it easy to eat healthily and puts you in the best possible place to achieve your fitness goals. The price starts at £24.50 a day for three meals, but that’s if you order 100 days up front. Drop that to 10 days and it’s £27 a day.

Read more in our Fresh Fitness Food review

Best for gut health

I’ve become fascinated with gut health during my time here at Coach, and this frozen meals service won me over by including a stat for each meal that shows how many different plant types it contains, because eating 30 types a week helps to create a more diverse gut microbiome. Field Doctor also offers low-FODMAP meals, which are ideal for those with IBS who are following the low-FODMAP diet or endurance athletes who might be trying it to reduce exercise-related gastrointestinal problems.

There’s a pleasing focus on evidence-based nutrition underpinning the meals here, with a diversity of plant foods and wholegrains, plus a load of beans and legumes included wherever possible.

None of the above would matter if the meals didn’t taste good, so the great news is that they do, with a variety of enjoyable options on the menu. Vegans are well catered for as well, and you can use a filter to show options such as low-calorie, high-protein or low-FODMAP meals.

Best gluten free and dairy free

One my favorite recipe box services has branched out into selling healthy frozen meals as well. After a soft launch when the frozen meals were restricted to people ordering a recipe box, they’re now a standalone product so people who only know how to use a microwave can enjoy convenient, healthy ready meals too.

The meals are all gluten-free, dairy-free and mostly under 600 calories, and they take less than eight minutes to reheat. Currently there are 25 different meals on the menu including nine veggie options.

More Tried-And-Tested Recommendations

This frozen vegan meal delivery service has nailed it on pretty much every count. Planty uses 100% recyclable packaging and offers carbon-neutral deliveries. It also has an easy-to-navigate website that provides in-depth nutritional details for every meal, and those meals are very tasty indeed, which of course is the most important factor of all.

I ate 10 of the meals on the menu, and highlights were the butternut and mango madras and the shepherd-less pie. While some meals were less enjoyable than others—I often find that stir-fries and pasta dishes are more diminished by microwave reheating than curries and stews are—none of the meals were truly disappointing. They were all laden with plants, as you’d expect, and the variety of veg used was impressive.

You can buy a box of six, eight or 10 meals from Planty on a subscription or one-off basis, and they arrive frozen so you can pop them straight in your own freezer to save for when time is tight. They take 10 minutes or less to heat up in the microwave, and the portion sizes are enough to fill you up on a normal day, though when feeling ravenous I often added an extra side.

The Chefly meals I tested were some of the tastiest I’ve had from any delivery service, and while they’re not as overtly focused on fitness as some other services, each dish generally had a good balance of macros and was certainly loaded with enough protein to satisfy any keen exerciser. The calorie count for each sits somewhere between 400 and 600, which is easy to fit into a healthy, balanced diet, and I was impressed at the range and amount of vegetables included too.

There were no vegan or vegetarian options on the menu when I tested the service, but some have been added now. I’d have liked clearer nutritional information on the packaging—I had to go to the Chefly website to get any info.

The prices also tend to be higher than with other services. Chefly’s meals start at £6.99 per meal if you order 12 a week, rising to £7.50 per meal for six or nine meals or £9.99 if you just order four meals. The meals are delivered on Wednesdays, come in recyclable packaging and need just three minutes in the microwave.

These microwave meals provide balanced, delicious meals rather than cutting calories. Frankly it’s nothing short of ready meals at their finest.

I was impressed by the flavor of the meals, even the recipes containing large chunks of meat or fish. For my money chicken breast is normally a microwave meal no-no because it ends up being too dry, but the chipotle recipe from The Transformation Chef was on point.

Slightly larger portions and a few more vegetables in each meal would have been welcome, and I did come unstuck when I mistook lemons for potatoes in one meal, which is my fault for diving in while looking at my phone, but these meals are great to have on standby in your fridge in a pinch.

You can try The Transformation Chef’s service with a six-meal starter box, or go all-in on a complete plan which contains 12 meals and a couple of snacks. Both have vegan options too. The meals arrive on a Tuesday morning and stay fresh in the fridge for seven days.

The range of Persian frozen meals available from Shuro Shirin has a lot to recommend it. For one, I had no idea how to make Persian food so it brought something legitimately new to my table. And the range is laden with the kind of hearty, warming fare that’s perfect for the winter.

Lamb fans in particular will be pleased by the selection, since it is a staple of Persian cuisine, and there are few delicious lamb stews available elsewhere. In fact, all the stews and soups I tried were spectacularly good, rich and satisfying treats that I’d happily sub in for a takeaway, which despite the bonus of zero cooking would undoubtedly be less healthy and less delicious.

I must admit these are not truly health-focused meals. With flavor prioritized, the dishes are often quite high in saturated fat and salt, while the vegetable count is on the low side. However, they’re never so high in fat, salt or calories that it’s impossible to eat them as part of a balanced diet, while there are some dishes filled with pulses, as well as vegetarian and vegan options that naturally go heavier on the vegetables.

The rice you can order to eat with the stews suffered from oven or microwave reheating, which dried it out. You’d be better off making your own to have with the stews, which come out the other side of the reheating process as if they were freshly made.

The company behind No1 Bootcamp, which puts on European fitness and weight loss holidays, is now delivering healthy meals across the UK. The packages available come in three portion sizes—lite, balanced or max—and you can choose between meat and fish or plant-based meals.

However, what sets No1 Food Prep apart is that you’re not stuck to a limited list: You can also make your own meal combinations, picking the protein, veg side and carb from the extensive list of options. You can choose the portion size of each part of the meal, and also eschew carbs entirely in favor of a double helping of veg if you like.

The meals are delivered on Wednesdays and Sundays and come in microwaveable containers that have the basic nutritional info of the meal on the lid along with cooking instructions. I tried a variety of fish- and plant-based meals, and was consistently impressed by the flavors and also by how satisfying the portions were. I opted for the balanced portion size, rather than lite, which are 20% smaller for those looking to lose weight, or max, where the portions are ramped up for those looking to build mass or support a particularly intense training regime.

Après Food’s service looks fantastic. The packaging is appealing (and 100% recyclable), the meal descriptions are tantalizing, and the meals come in bundles that are directed toward certain situations or health goals. There’s a bundle of meals designed to help you sleep, one to help you recover from stress, and one for new parents (which is presumably a combo of the first two).

All the meals are balanced, with a varied range of ingredients and options including sides and desserts, though it would be good to have a few more plant-based options in the range. It’s a pretty well-priced service too, with a couple of meals available for £3.95 and the most expensive £6.95. The meals come frozen and take around 10 minutes to heat up in the microwave.

Unfortunately, I didn’t find all the meals that tasty. They were all fine, but there was nothing that stood out to put Après Food among the better meal prep services I’ve tried. Some were dry after cooking in the microwave, and some just weren’t that flavorsome, including the beef bourguignon which is usually a slam dunk.

Stocked takes an unusual approach to frozen meals, delivering packages of eight blocks that you can reheat and eat as a meal by themselves, or use as part of a meal alongside some carbs and other vegetables. The latter approach is the one that makes the most sense, because most of the meals are sauces that are best with rice or pasta. This means Stocked meals require more effort in the kitchen than others.

There are eight blocks in each pack, which Stocked suggests is enough for two to four meals, but I’d say you’d struggle to get more than three meals from that even when adding in your own carbs, unless you’re dishing out very small portions. The meals were a little bland in my experience, but they’re easy to spice up yourself, and the range includes several good plant-based options including a hearty ragu made with vegan sausage.

Stocked’s approach should make the meals substantially cheaper than with other prep services, but even if you order six packs at once it costs £1.10 a block, and you really need three for a meal plus other food on the plate. Stocked is cheaper than getting full meals delivered, but perhaps the saving isn’t big enough since there’s more work to do on your end.

Since the point of using a meal prep service is to make your life easier, that should start with the ordering process. The Good Prep absolutely nails this with a very easy-to-use website that guides you through selecting the breakfasts, lunches, dinners and extras (like juices and snacks) for your box, with clear nutritional information and prices.

The meal plans all contain three meals a day plus snacks and can be based on fitness goals, such as Trim & Slim for those looking to lose weight or Grow & Gain to bulk up. There’s also a vegan plan and a general balanced option.

I tested the Grow & Gain plan and while the meals weren’t outstandingly delicious or novel, they were all enjoyable and, for the most part, filling enough to sustain me during a demanding period of marathon training. The exception was after a long run of 22 miles, when I needed a lot more calories and carbs than the meal provided, but that’s fair enough. 

When a powerful thirst strikes after you’ve undertaken an especially energetic activity, the natural response is to reach for a glass of water. And that’s not a bad idea at all – no-one’s going to criticise you for drinking water – but sometimes your body needs more than H₂O alone. Sometimes, your body needs electrolytes.

Fortunately, electrolytes are not especially hard to come by – they’re in your diet for one and you’ll find them added to the best sports drinks (along with a boatload of carbs), but there are also electrolyte drinks which forgo the carbs and are better for hydration. For all the info on what electrolytes do and when you should consider replenishing them after exercise, Coach spoke to Andy Blow, sports scientist and founder of Precision Fuel & Hydration.

Whether you’re planning to make a short-term switch to a vegan diet through a challenge like Veganuary, or have a lifelong swap from meat to plants planned, it’s not always easy to know what to cook when you first make the change. You might start with grand aspirations about the many interesting plant-based meals you’re going to make, but after a couple of weeks, when you’re chowing down on yet another plate of chips, you might concede that some help is needed when it comes to make a vegan diet healthy and varied.

Enter two types of subscription services: the recipe box and the meal delivery service. The former sends all the ingredients you need to make a healthy, easy and delicious plant-based meal to your door with clear instructions on how to put them together, while the latter sends prepared meals for you to reheat. Here are our favourites for you to try, and since we’ve tried everything on this page (and more) we’ve marked out the standouts with our Editor’s Choice badge.

The Best Vegan Recipe Boxes

With Gousto’s recipe boxes you pick from a large selection of meals each week and there are always several excellent vegan options. The recipes are always easy to make and meticulously planned so you’re not rushing to get them done in the predicted prep time.

The meals are also divided up into different ranges, including Lean In 15 meals from Joe Wicks. This range includes one vegan option at the moment with others on the way, including an appetising miso tofu with stir-fried ginger greens recipe. The meals don’t all take 15 minutes to make, but they are all marked as either high or low in carbs, so you can pick meals that line up with your dietary requirements or your day’s activities. As keen runners we preferred the high-carb recipes to refuel after training, while the low-carb options are better for rest days.

Gousto’s boxes are also slightly cheaper than rivals like Mindful Chef. The cheapest option for two people is £34.99 for four meals.

Read more in our Gousto review

Mindful Chef caters to everyone: all its food is gluten- and dairy-free, and pescetarian and plant-based options available – you just have to be OK with its low-carb approach to meal times. Each week the menu includes several vegan options you can select to build your box, and while we’ve found Mindful Chef recipes to be slightly trickier than most in the past, they’re all, without exception, easy on the tastebuds.

Read more in our Mindful Chef review

Unlike most recipe box services that merely offer a plant-based option, Grubby is all-in on vegan meals. It’s also all-in on sustainability, with 100% recyclable and compostable packaging, ingredients mostly sourced from local farmers and a delivery strategy that aims to use pedal power where possible – all London orders are delivered by bicycle.

The meals are easy to make in around 30 minutes, contain a pleasing variety of vegetables and taste good too. All in all, Grubby is a great option for midweek dinners if you want to expand your menu in a healthy and eco-friendly way. The only downside is that the meals are more expensive than those from many other recipe box providers.

Read more in our Grubby review

The Green Chef’s recipe box service has five diet options available, one of which is vegan. Although the range of meals available isn’t huge, there are at least five vegan options to pick from to make up your weekly box. When we tested the service we were impressed at the range and quantity of vegetables in The Green Chef’s meals, and in general they were tasty, satisfying and easy to make in around 30 minutes.

Read more in our Green Chef review

The Best Vegan Meal Delivery Services

Our favourite purely plant-based meal delivery service, Allplants, doesn’t just cover your dinners – it has lunch and breakfast options too, as well as dessert, sides and smoothies. We’ve tested several of the dinners, lunches and sides, and have yet to come across one we didn’t rate – they’re all delicious, satisfying and healthy. Each of them contains at least two portions of your five-a-day, is high in fibre, and comes in under 600 calories, with low-calorie meals available too.

The ingredients used are impressively varied, and we bet even the most adventurous eaters will come across plants and recipes that are new to them. The new lunch bowls are a knockout too, each containing a variety of veg and grains alongside an out-of-the-ordinary mash like coconut and edamame.

You buy boxes of either six or 12 frozen meals (with the 12 meals you get two lots of six meals, rather than 12 different ones), and each meal takes six to 10 minutes to heat up in the microwave. Allplants scores well on sustainability too: not only can you recycle the meal trays, but you can return all packaging used to post them to you free, which the company will then reuse. The website is also transparent about supply chains and how Allplants is working to reduce its impact on the environment. Bravo.

Read more in our Allplants review

Planty’s frozen meals are tasty, convenient and packed with a wide variety of healthy veg, and even fruit sometimes – the butternut and mango madras we tried was excellent. The company also has placed a welcome focus on sustainability, using 100% recyclable packaging and offering carbon-neutral deliveries.

You can buy the meals in a box of six, eight or 10 meals, choosing to either subscribe or receive a single delivery, with the subscription option netting you a discount (£4.95 per meal for a box of 10 as opposed to £5.45 if bought as a one-off). The meals can be heated up in a microwave straight from the freezer in under 10 minutes, and we found the portion sizes filling enough to avoid between-meal snacking, though an extra side will be welcome on more active days.

The highlights of the 10 dishes we tried were the curries and stews, along with the BBQ banana blossom burrito, which emerged from our microwave tasting fresh and delicious.

Balance Box has a plant-based menu that you can use within either of its low-calorie meal plans – the Lighter plan has 1,200-1,300 calories per day and the Market plan has 1,700-1,800. Both are designed to help you lose weight and contain three meals and two snacks, which are delivered to your door.

The plant-based meal plan was one of the healthiest we’ve come across: all the meals we tested contained a pleasing variety of vegetables and legumes to help you not only smash your five-a-day but eat 30 different plant sources of fibre each week, which is great for your gut health.

We tested the Market plan and initially feared it may not keep hunger at bay, but even on active days it’s amazing how satiating a box of vegetables can be. That said, you do feel like you’re eating healthy, low-cal meals. It hasn’t quite pulled off the trick the best meal delivery services do, which is to make healthy meals feel like a real treat.

Read more in our Balance Box review

Balance is the name of the game for these microwave meals, which don’t go all-out to be healthy at the cost of flavour – instead, they aim to impress on both counts. They certainly tick the flavour box, being right up there with the tastiest ready meals we’ve tried, and they’re pretty low in calories: everything we ate was under 600 calories and there are many meals that are under 400.

The range of vegan meals isn’t extensive, but there are five options on the website at the time of writing, and they’re nice enough that you’d happily eat each two or three times. In order to avoid the traditional dryness that plagues microwave meals (especially healthier options), The Transformation Chef is pleasingly liberal with the sauces. The only real criticism we have about the meals is they don’t pack in as much veg as we’d like, and they’re sometimes a little on the small side, especially if you live an active lifestyle. Fortunately, both problems are solved by quickly whipping up a side dish of veg.

You can buy individual meals or create a bespoke menu with a nutritionist to suit your health and fitness targets.

The extensive range of meal plans available from KBK includes a plant-based option, which offers two or three meals a day for six days a week. It’s a shame that KBK doesn’t offer vegan versions of its other plans, which include fitness-focused menus like one to help you get lean, as well as office-ready and student plans. The plant-based plan is also light on nutritional detail, aside from telling you the calorie count is 1,500 a day, which is pretty low.

We tried KBK’s meals, although not the plant-based plan, but we feel confident the vegan meals will be just as tasty as the animal-based ones. The meals come in microwaveable containers but lack nutritional info, which would have been useful to see on the label. You have to sign up for four weeks on the service if you opt for a KBK plan, but there are three-day taster plans, which we’d advise doing because the low-calorie approach won’t work for everyone.

More About Vegan Food

• Get all the protein you need from plant-based foods with the best vegan protein sources
• We’ve necked a wide range of vanilla, chocolate and more inventively flavoured shakes to bring you the best vegan protein powders
• This chef's tips for cooking great vegan food will bring bring bags of flavour to your plate
• This easy vegan meal prep method for grain bowls is genuis

Have you ever tallied up the number of units of alcohol you drink in a week? We don’t mean bluffed a rough guess after the fact, but logged each and every drink as you poured them? We did once, using the excellent Drinkaware app, and it was an eye-opening exercise. For the record, it’s recommended that you normally stay under 14 units a week and we had blown through that target in what we would have normally described as a “light” week.

Along with taxing your liver by asking it to clear all that alcohol, regular drinking builds up calorie-wise. A pint of beer is somewhere between 150 and 250 calories – more than a can of cola, which has 140 calories. When we spoke to a dietitian about sweeteners, they used a bit of back-of-the-envelope maths to estimate that a can of cola a day is equivalent to roughly a stone of weight over a year. So just one beer a day adds… *counts on fingers* … more.

One way of keeping a lid on your units and calories without going teetotal is to have a fridge that’s well stocked with non-alcoholic (0.05% ABV or under), de-alcoholised (0.5% or under) or low-alcohol (1.2% or under) beer, especially since these brews taste much better than they used to.

Smaller breweries in particular are churning out exceptionally palatable drinks. Here are 9 bevvies to keep an eye out for.

If we’re honest, we used to see low-alcohol beer as the disappointing, if necessary, choice when we were driving or trying to keep our weekly units respectable. It was fine, but we’d rather have been drinking an alcoholic beer. Big Drop’s beers changed all that. This London company’s stout just blew us away and we’re not the only ones who have been impressed. Both the stout and the Citra IPA were recognised in the “World’s Best No & Low Alcohol” category at the World Beer Awards 2021. 

The trick is that Big Drop doesn’t remove alcohol after brewing, or halt the brewing process – the recipes just use less of the ingredients that ferment, then the brewing experts get creative with additions to create interesting flavours. Along with the stand-bys, there are seasonal releases to keep things fresh.

American beer brand Athletic Brewing Co has recently made its way across the Atlantic, and we couldn’t be happier about that. The three 0.5% beers in its UK line-up are up there with the best we’ve tried, and a fine option for people who want to cap off a hard workout with a few beers without fear that tomorrow’s training will be made harder by a hangover. 

The Run Wild IPA has a pleasant bitterness to it and a hoppy flavour that will appeal to craft beer fans, while the Upside Dawn Golden Ale gluten-free beer is lighter and more refreshing on hot days and the All Out Stout is a more hearty drink for chilly evenings. The IPA and ale are low in calories as well at 50-70 per can, while the stout contains 90, and they have appealing designs too.

Widely available, relatively cheap and absolutely delicious, Brooklyn Brewery’s lager is one that every alcohol-free beer lover should try. The hoppy lager is both refreshing and full-flavoured, and goes down just as well on chilly evenings as it does when eating al fresco in blazing sunshine.

A beer to drink all day and still get things done, we recommend starting with the sample pack, which features both non-alcoholic options from the Scottish brewery. The pale ale is refreshing, with plenty of peach overtones, but we found ourselves reaching for the crisper lager again and again (and again).

An easy one to find, with stock available in Sainsbury’s, Tesco Extras and Marks & Spencers nationwide, and a delightfully easy one to drink as well. Of the Pils, India Pale Ale and American Pale Ale, we preferred the APA (we just like hops), but would happily spend a sunny afternoon in the park drinking any of them. A worthy go-to and more affordable than some of the other taste sensations on this list.

We hope you haven’t been drinking heavily, or it’d be easy to confuse Flat Tire, Pistonhead’s low-alcohol lager made with mosaic hops, with Flat Tire, Pistonhead’s alcoholic lager made with mosaic hops. It’d also be easy to confuse the two once poured, although you’ll inevitably be able to taste the difference. All the same, the sweetness of the low-alcohol Fat Tire fades quickly and you’re left with a thirst-quenching bite of a solid lager.

Stride’s beers are isotonic, which means that they contain the same concentration of particles as blood and, as a result, the drink hydrates you quickly. That means they’re a great post-workout drink, especially after a long run or cycle when you might be craving the refreshment of a cold beer but fear the awful feeling that comes with dehydrating yourself further after training by drinking full-strength booze.

There are two beers in Stride’s range – a pale ale that does a good job of replicating the taste of a classic British ale while feeling a little less thick, and a refreshing pale lager that we found went down a treat after our Sunday long run.

This Bavarian brewery claims its low-alcohol wheat beer – brewed in accordance with the Bavarian Purity Law – is an isotonic recovery drink, making us wonder if they’ve been on the harder stuff… but in fairness there’s 26.5g of carbs in a 500ml bottle, and the decent amounts of folic acid and vitamin B12 don’t hurt either. We were surprised by how easy the light beer with a touch of sweetness went down after a game of five-a-side and it’s easy to find at most major supermarkets for £1.20-£1.30 a bottle. At around half the calories of an alcoholic beer, we’d happily sub this in during a day drinking session.

The most startling fact about this low-alcohol lager is that it contains a mere 23 calories per bottle, which is great news for those who want to drink all day without worrying about their waistline. The lager has a crisp and citrusy flavour with a pleasantly bitter aftertaste, and works a charm with a curry. The lager is also gluten-free and vegan friendly, and it has added B vitamins.

More Ways To Reduce Your Alcohol Consumption

• How mindful drinking can help you keep your boozing in hand.
• Five easy ways to cut down on drinking alcohol.

A variety of foods contain magnesium, which is excellent news because magnesium is an essential mineral we use to convert our food into energy. It is also a vital ingredient in many of our body’s biochemical reactions, from DNA synthesis to blood pressure regulation. 

NHS guidelines recommend women consume 270mg of magnesium a day and men 300mg, both up to the age of 69. The body cannot produce magnesium so we need to get it from our diet, although it can store it so going a day without the recommended amount isn’t something to fret about. Dietary magnesium is easy to come by – most foods contain at least a little. Read on to discover the foods that contain the most magnesium, and what to do if you think you may be deficient.

Why Do We Need Magnesium?

Cristy Dean, a dietitian for Fettle and Bloom, which she created to support those with irritable bowel syndrome and related gut-health conditions, stresses the importance of magnesium for bodily function. 

“Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, blood pressure and making bone, protein and DNA,” she says.

It works alongside other minerals, such as calcium and phosphorus, to support healthy bones. Another of magnesium’s jobs is to release energy from the food we eat, making it available for our bodies to use. 

Magnesium also interacts with the sleep hormone melatonin, which controls the body’s sleep cycles, and the neurotransmitter GABA, which has a calming effect. Having sufficient amounts of magnesium in the body helps to maintain a regular and refreshing sleep cycle. It is also involved in our stress response: a 2020 study in the journal Nutrients found that chronic stress and anxiety depletes the body’s stores of magnesium, which means the body is less equipped to deal with stress.

“Magnesium affects the hypothalamus, which regulates stress hormones,” says Dean. “If magnesium levels are optimal this can help to manage stress and anxiety.”

Which Foods Contain Magnesium?

 “The best way to meet requirements is by eating a variety of foods such as legumes, nuts, seeds, wholegrains, fortified cereals and milk products,” says Dean. “If you are worried about your magnesium levels or suspect you may be deficient, speak to a medical professional about supplementation.” The symptoms of deficiency are outlined below.

We’re delighted to see nuts top the list, as they also feature on our list of foods which contain iron, while seeds are one of the best foods that contain zinc. 

• Nuts
  • Cashews – 292mg per 100g
  • Almond butter – 270mg per 100g
  • Pistachios – 121mg per 100g
• Seeds
  • Sesame seeds – 351mg per 100g
  • Chia seeds – 335mg per 100g
  • Sunflower seeds – 129mg per 100g
• Leafy greens
  • Spinach – 79mg per 100g
  • Beet leaves – 70mg per 100g
  • Lettuce – 13.7mg per 100g 
• Legumes
  • Black beans – 180mg per 100g
  • Red kidney beans – 164mg per 100g
  • Edamame beans – 65mg per 100g
• Grains
  • Wholegrain bread – 76.6mg per 100g
  • Rye bread – 40mg per 100g
  • Brown rice – 39mg per 100g

Symptoms Of Magnesium Deficiency

Magnesium deficiency is uncommon, but many people have low levels due to not eating enough magnesium-rich foods and consuming too many processed foods. Early signs of magnesium deficiency can include loss of appetite, nausea, vomiting, weakness and fatigue. If it worsens, it can lead to muscle twitches, seizures, personality changes, heart palpitations and even cardiac arrest in cases of severe deficiency. 

Magnesium deficiency can also reduce the amount of calcium and phosphorus available to the body because the three work closely together to maintain our health.

The US Department of Agriculture estimates that 48% of Americans are not consuming enough magnesium and may need to supplement their diet. You can buy bottled water that has been fortified with extra minerals, although levels of concentration vary between brands. 

“Some medical conditions and medications can interfere with the ability to absorb magnesium, or increase the amount the body excretes,” says Dean. “Those with Crohn’s or coeliac disease, type 2 diabetes or alcoholism, as well as elderly people, are more at risk of deficiency. Magnesium that is naturally present in food is not harmful and does not have to be limited as our body has a way of getting rid of any excess via the kidneys. However, supplementation can be harmful if taken in the wrong dose.”

It is advised that you do not exceed 400mg of magnesium a day, or you may experience symptoms such as diarrhoea, nausea and abdominal cramps.

The dairy industry has done a good job of making sure we all know milk and related foods contain calcium, but they’re not the only sources. So what are the other foods that contain calcium?

Including foods that contain calcium in our diet contributes to healthy bones and teeth. Our bodies store calcium in our skeleton, and use it for building and repairing bones, so eating enough calcium-rich foods helps to keep these stores topped up.

Men and women require the same amounts of calcium throughout most of their lives, but during and after menopause women generally have a higher calcium requirement. Men tend to begin to struggle with similar age-related bone loss around five to 10 years later than women, while teenagers require a little more calcium than adults to support their growing bones.

If you’re deficient in calcium, it can lead to the weakening of bones and conditions like osteoporosis. Although deficiency is not always caused by dietary factors, it’s important to make sure you’re eating enough calcium. 

To help, we’ll explain the role calcium plays in the body and the best sources of calcium, so you can ensure you consume the right amount from the most effective sources. 

Why Do We Need Calcium?

Calcium is one of the main minerals the body uses for the maintenance of bones, muscle contractions (including your heartbeat) and ensuring normal blood clotting. It is the most abundant mineral found in the body, and 98% of it is stored in our skeleton. The body uses this as a reservoir for the constant remodelling of our bones throughout our lives. 

We are constantly reabsorbing calcium from our bones and depositing it into new bone tissue, so it is important to ensure that our diets consist of plenty of foods that contain calcium to support this process. A Cochrane review of studies in 2018 indicated that calcium supplementation during pregnancy may reduce the risk of the mother developing pre-eclampsia or giving birth prematurely, particularly if their diets were already low in calcium.

Where Can We Get Calcium?

Say calcium and most of us think of dairy, and while it is an excellent source, calcium is also found in high amounts in tinned sardines. There are also many plant sources of calcium, but some of these contain compounds that decrease the amount of calcium the body absorbs from food by creating indigestible salts when combined with the calcium. That means the calcium in dairy is more bioavailable than the calcium in spinach. Many flours, cereals and plant milks are also fortified with calcium.

Dietitian Cristy Dean of Fettle and Bloom also encourages vitamin D consumption to help absorb calcium. “If you have a calcium-rich diet without enough vitamin D you cannot absorb the calcium into your bones and cells where it is needed,” she says. “Aim to follow UK advice and take 10mcg of vitamin D during the winter months as a minimum.” 

The good news is that these supplements are cheap and readily available – our best vitamin D supplements can help guide you.

Best Sources Of Calcium

Dairy products are one of the best sources of calcium, which is why milk is good for you and cheese is good for you (in appropriate amounts). If you follow a vegan diet, you will find lots of dairy alternatives that are fortified with calcium, as well as legumes and green leafy vegetables.

• Cheese
  • Parmesan – 884mg per 100g
  • Cheddar – 707mg per 100g
  • Mozzarella – 693 mg per 100g
• Fish
  • Sardines (with bones) – 382mg per 100g
  • Salmon – 26mg per 100g
  • Mackerel – 12mg per 100g
• Plant-based milks
  • Unsweetened almond milk – 120mg per 100ml
  • Oat milk – 130mg per 100g
  • Soy milk – 101mg per 100g 
• Dairy
  • Whole milk  – 123mg per 100g
  • Greek yogurt  – 111mg per 100g
  • Sour cream  – 101mg per 100g 
• Vegetables
  • Kale – 254 mg per 100g
  • Beet leaves – 117mg per 100g
  • Broccoli – 46mg per 100g
• Meat alternatives 
  • Tempeh – 111mg per 100g
  • Firm silken tofu – 36mg per 100g

Symptoms Of Calcium Deficiency

A calcium deficiency can lead to skeletal issues such as rickets in children or osteomalacia and osteoporosis in adults. This is particular prevalent among post-menopausal women, who lose bone mass rapidly after menopause. As we age, our bones naturally lose density, but this process is sped up in those with osteoporosis. 

“Vegans are also at risk of falling short of the recommended daily intake for calcium,” Dr Daniel Fenton, clinical director at London Doctors Clinic, told Coach. “Eating more tofu, tahini, almonds and green, leafy vegetables can help to top up calcium levels.”

If you are struggling to meet your daily requirement from foods that contain calcium, you can purchase calcium supplements (often combined with vitamin D) in most supermarkets and pharmacies. 

Dean advises that adults should aim for 700mg of calcium per day. “This can be achieved by eating three servings of calcium-rich food each day,” she says. “Those who are breastfeeding, have coeliac disease, osteoporosis or inflammatory bowel disease, or are past the menopause have greater requirements and so may be more at risk of deficiency.”

Taking too much calcium, however, can lead to calcium toxicity. In fact, ingesting more than 3,000mg per day puts you at risk of hypercalcemia, a build-up of calcium in the blood that causes kidney stones and issues with heart, brain and muscle function. It is best to stick to recommended daily amounts when supplementing, and to check with your doctor before starting a new supplement routine. 

Iron is a vital mineral that contributes to the creation of red blood cells. Without these, oxygen cannot travel around the body to all of your organs. It’s also important for maintaining healthy skin, hair and nails, as well as helping to convert blood sugar into energy, benefiting muscles during exercise. 

Requirements for iron vary depending on your gender, age and overall health. Women generally require more iron than men (14.8mg vs 8.7mg a day) because they lose blood during their menstrual cycles. After the menopause, women and men’s iron requirements tend to synchronise, with a standard daily requirement of 8.7mg for over 50s. 

But which are the best foods that contain iron and what can you do if you suspect you have an iron deficiency? We spoke to Cristy Dean, dietitian for Fettle and Bloom, to find out what we should be putting on our plates.

Why Do We Need Iron?

Iron is one of the main nutrients the body needs to function properly. In particular, iron is a vital component in haemoglobin. This is the protein in red blood cells that transports oxygen throughout the body from your lungs. If your red blood cells are unhealthy or become damaged, you can begin to struggle with fatigue, and basic tasks may become more difficult and exhausting. This fatigue is often accompanied by what’s known as “brain fog”, which can lead to people feeling confused, forgetful and unable to focus. 

Which Foods Contain Iron?

We can get iron from dietary sources and, as Dean explains, there are two different types. 

“Iron exists in two forms: haem – found almost exclusively in meat – and non-haem, found in dark leafy greens, pulses, legumes, nuts and eggs,” says Dean. Haem iron is much more easily absorbed by the body than non-haem iron, making it easier to meet your iron requirements. However, if you follow a vegetarian or vegan diet there are ways to increase the absorption of non-haem iron too. 

“Eating plant-based non-haem iron with foods containing vitamin C can help your body to absorb the iron more efficiently,” says Dean. One study even found that taking 100mg vitamin C with a meal could increase iron absorption by 67%. On the other hand, she says, “foods containing phytates, such as bran-containing cereals, or tannins, found in tea and coffee, make it difficult for your body to absorb all types of iron.” 

• Liver
  • Goose liver – 30.5mg per 100g
  • Chicken liver – 8.99mg per 100g
  • Veal liver – 6.4mg per 100g
• Nuts
  • Cashews – 6.68mg of iron per 100g 
  • Pistachios – 3.92mg per 100g
  • Pecans – 2.53mg per 100g
• Beans
  • Red kidney beans – 6.58mg of iron per 100g
  • Black beans – 5.34mg per 100g
  • Pinto beans –  5.4mg per 100g
• Red meat
  • Beef steak – 3.5mg of iron per 100g
  • Lamb – 1.55mg per 100g
  • Pinto beans – 5.4mg per 100g
• Vegetables
  • Spinach – 2.71mg of iron per 100g
  • Iron – 1.5mg per 100g
  • Broccoli – 0.69mg of iron per 100g
• Eggs
  • Whole chicken eggs – 1.67mg of iron per 100g
• Fish
  • Mackerel – 1.63mg of iron per 100g
  • Tuna – 1.02mg per 100g
  • Salmon – 0.25mg per 100g

For a meal that packs a hit of iron, pick up a can of kidney beans to make this smoky aubergine vegetarian chilli, or make one of these four lamb recipes.

Symptoms Of Iron Deficiency

Women are at a higher risk of iron deficiency (also called iron deficiency anaemia or simply anaemia) because of the blood lost during their periods. 

You’d be forgiven for thinking people who don’t eat meat would be more likely to be deficient, but that’s not necessarily so. “Vegetarians and vegans are at no greater risk of iron deficiency,” said Dr Daniel Fenton, clinical director at London Doctors Clinic, when he spoke to Coach about a vegan diet. “In fact, most people on plant-based diets actually get more dietary iron [although they] usually have lower ferritin levels, which is a marker of how much iron is stored in the body.

“This is because haem iron is absorbed in substantially higher quantities by the body than non-haem iron found in plant foods. This means that vegans have to eat substantially more non-haem iron to get the equivalent amount of iron from animal sources.” 

Symptoms of iron deficiency include fatigue, dizziness, headaches, shortness of breath, heart palpitations, poor circulation to hands and feet, appearing pale or sallow, stunted growth in children or teens, and pain or soreness in joints and muscles. While any one of these symptoms alone is cause for concern, displaying several symptoms at once indicates that you should seek help from a health professional, who can perform blood tests to see if you have an iron deficiency. 

Groups who are at particular risk of iron deficiency include:

• Pregnant women
• Women with heavy menstrual bleeding
• Frequent blood donors
• People with gastrointestinal issues, caused by restrictive diets, nutrient malabsorption in the gut, or even bleeding in the gastrointestinal tract
• Those undergoing chemotherapy

“The Scientific Advisory Committee on Nutrition advises having as healthy and balanced a diet as possible to meet dietary needs,” says Dean. “However, if you suspect a deficiency it is worth speaking to a doctor regarding supplementation.”

Zinc is an important mineral that the body uses for many functions, including building new cells and enzymes, repairing injuries and processing macronutrients from food. It also plays an important role in helping us to grow and develop during pregnancy, childhood and adolescence. 

Unlike some other minerals such as calcium, we do not store zinc in our bodies, so we need to consume it regularly. Women need a little less zinc than men, with a recommended daily intake of 7mg compared with 9.5mg in the UK. Women who are pregnant or breastfeeding may need slightly more.

The good news is that it’s easy to get plenty of zinc through your diet, and foods that contain zinc are common in a healthy, balanced diet. Read on to discover what to put on the menu, as well as how to tell if you might have a zinc deficiency. 

Why Do We Need Zinc?

“Zinc is an essential trace element, involved in a number of body enzyme systems and found in a wide variety of foods,” says Cristy Dean, dietitian for Fettle and Bloom. “It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells.”

Pretty important, then, and when we asked dietitian Azmina Govindji how to strengthen your immune system through your diet, she also namechecked zinc.

While it’s often recommended to supplement with zinc when you have a cold, zinc hasn’t been shown to reduce symptoms. However, one study did find that it reduced the amount of time that the body took to fight off a cold.

Which Foods Contain Zinc?

There are plenty of foods that contain zinc, both from animal and plant sources. Zinc from animal sources, however, tends to be more bioavailable than that from plant sources, meaning more of it is extracted and absorbed by the body. 

Oysters contain the most zinc of any food and are the best source for those who consume seafood. However, there are plenty of plant-based sources to enjoy as well. 

• Seafood 
  • Oysters – 16.6mg of zinc per 100g
  • Crab – 3.81mg per 100g
  • Shrimp – 1.24mg per 100g
• Seeds
  • Sesame – contain 7.75mg per 100g
  • Unsalted sunflower seeds – 7.64mg per 100g
  • Chia seeds – 4.58mg per 100g
• Red meat 
  • Beef mince – 4.55mg per 100g
  • Lamb mince – 3.41mg per 100g
• Legumes 
  • Red kidney beans – 3.29mg per 100g
  • Pinto beans – 3.43mg per 100g
  • Baked beans (haricot) – 1.4mg per 100g
• Grains 
  • Rice crackers – 2.2mg per 100g
  • Wholewheat bread – 1.77mg per 100g
  • Rye bread – 1.14mg per 100g

Chilli is a reliable dish for combining red meat and legumes, and we have two fine recipes for you to use: a healthy chilli con carne recipe from chef Adam Gray and a smoky aubergine vegetarian chilli for a plant-based version.

Symptoms Of Zinc Deficiency

One of the easiest ways to tell if you have a zinc deficiency is if cuts or wounds take a long time to heal. You may also find that you get ill more frequently, and experience changes to your senses of taste and smell. 

“Deficiency of this mineral can also lead to hair loss, immunological problems, skin problems and reproductive hormone imbalance,” says Dr Daniel Fenton, clinical director at London Doctors Clinic, when he spoke to us about a vegan diet.

Zinc deficiency is uncommon, and usually occurs due to malabsorption rather than a lack of zinc from the diet. People most at risk of developing a zinc deficiency include: 

If you have a zinc deficiency or low levels of zinc, Dean says, you can take a supplement. “Patients with malnutrition, alcoholism, inflammatory bowel disease and malabsorption syndromes are at increased risk of deficiency,” she says. “Continuous supplementation is safe at low levels, whereas higher doses are generally used in the short term due to the risk of short-term effects and copper deficiency.”

If you’re anything like us, once you’ve powered through the final few reps of your workout your mind quickly turns to what you’re going to eat after your session. In fact, our mind tends to focus on that for most of the second half of our workouts, especially if they’re at lunchtime.

What you eat after you’ve finished needs to be both satisfying and support your efforts, because you deserve a reward but also want to give your body the fuel it needs to rebuild and recover.

We asked Georgina Camfield, a registered associate nutritionist at AXA PPP healthcare, for her advice on what to eat and when after a workout, and then enlisted Charlotte Lily Thompson, a registered associate nutritionist, for two recipes that you can use to refuel after your training.

What are the macronutrients you need after a training session?

The three macronutrients are fat, protein and carbohydrate, and commonly we place a lot emphasis on protein. That is very important – it is needed after a session to repair the muscles and also for muscle growth. However, we also need carbohydrates because they stimulate insulin, which is needed to take up protein into the muscles. So without the carbohydrates we don’t take in that protein as efficiently. Fats don’t play as much of an important role, so the focus is on a mix of protein and carbohydrate.

How quickly after a workout should you eat?

The sooner the better, and ideally within 45 minutes. This is known as the anabolic window of opportunity, and the theory is that it is the optimal time for nutrients to be absorbed. Immediately after exercise our stores may be replenished quicker because the muscle tissue becomes sponge-like in its absorbency, particularly of glycogen from carbohydrates, which is a fuel source during exercise. We can then maximise our energy stores to enhance performance in the next exercise session.

Protein is less urgently needed during the immediate post-exercise period. It’s the steady intake of protein throughout the day that has the most impact on muscle protein synthesis, which is crucial to muscle recovery and growth.

It’s important to remember that the benefits of eating immediately after exercise will be minimal if you are only training once a day and are eating well throughout the remainder of the day. In other words, focusing on the quality of the food that you are eating at all times is key. When you’ve achieved a healthy, well-balanced diet, or you are looking to take your training to the next level, that’s when you may wish to turn your attention to more advanced methods such as nutrient timing.

If you’re training a few times a week, do you need to consider what you eat after a workout?

If you want to get the most out of your workouts then fuelling efficiently before and after exercise is going to have benefits, whether you’re training every day or just a few times a week.

How much protein should you have after a workout?

The most efficient amount in terms of uptake into the body is 20-25g. Any more than that is going to go to waste – our body isn’t going to take it in. Rather than having a bigger block of protein later, you’re better off having that 20-25g straight after and then spreading similar portion sizes throughout the day afterwards.

Should you vary what you eat depending on the kind of workout you do?

If you’re burning more calories by doing a higher-intensity workout, you might need to increase your calorie intake a little bit to replenish your stores. If you’re focusing on building muscle mass then you might need a little more protein, and if you’re training for endurance events you would place more emphasis on carbohydrates.

Should you stick to real food if possible or use supplements?

The main benefits of supplements are that they’re quick and easy, particularly if you’re pushed for time after a workout, or you can’t store food throughout the day. However, I’m a big promoter of real food. The benefit is that you’re going to get a lot more nutrients – a wider variety of vitamins and minerals – that you’re not going to get from a protein shake.

Another benefit of supplements is when you’re training multiple times a day. If you have less than six hours between training sessions, then protein shakes can be an efficient way to get that fuel in.

See related

• What To Eat Before The Gym
• 41 High-Protein Foods
• The 22 Best Vegetarian Sources Of Protein
• The Best Sources Of Protein For Vegans
• How To Carb-Load Before Running A Marathon

Should what you eat differ depending on the time you train?

The same things can be used any time, but it depends on personal preference. You might not want to eat a tin of tuna at eight o’clock in the morning – you might go for Greek yogurt instead.

Do you need to also consider what you drink?

Just hydrating with water is going to be best. That is one benefit of having a shake rather than food – you’re getting some liquid as well. Isotonic drinks aren’t really needed if you’re eating. Quite often isotonic drinks like Lucozade can add in unnecessary calories.

Post-Workout Recipes

Almond And Apricot Protein Bar

“This one is designed for maximum nutrition with minimum fuss,” says Thompson. “There’s no baking involved – these are cold pressed, a technique which is all about the order in which you add your ingredients. Almonds are one of my favourite snacks for replenishing the energy used during a workout. These bars are particularly dense in potassium, phosphorus, magnesium and zinc, as well as vitamin E. 

“The bars are great to eat as a meal replacement or to snack on in smaller portions throughout the day. Whip them up before you exercise and they’ll be chilled and ready for when you need them.”

Ingredients (Serves One)

• 30g almonds
• 15g honey
• 30g dried apricots
• 15g rolled oats
• 15g chia seeds
• 10g coconut oil
• 20g Naturya hemp protein powder (optional)

Method

1. Blend the almonds, chia seeds, hemp protein, coconut oil and honey into a paste.
2. Add the oats and apricots, then blend until you’ve got a fairly smooth consistency.
3. Mould the paste into a bar (or large cookie if you prefer) and chill in the fridge for at least 30 minutes before eating.

Nutritional Information (Per 135g Serving)

Calories 536 (27%)
Fat 31g (44%)
-Sat fat 8g (41%)
Carbohydrate 32g (13%)
-Of which sugars 23g (26%)
Fibre 20g (80%)
Protein 21g (42%)
Salt 0.07g (1%)

Smoked Mackerel With Orange Caraway Beets And Bistro Salad

“This dish is a great way to get your five-a-day,” says Thompson. “Beetroot is packed with iron, magnesium and folate, and its juice has been shown to help improve blood flow to the brain and enhance exercise performance so it’s the perfect addition to any post-workout meal. Mackerel is a tasty and sustainable source of protein, and the dill from the roast potatoes really complements the flavour of the caraway and orange beetroot. Plus the vitamin C from the orange helps maximise absorption of all the other nutrients!”

Ingredients (Serves One)

• 180g smoked mackerel fillets (ready to eat)
• 75g asparagus
• 40g beetroot
• 110g new potatoes
• 1tsp caraway seeds
• 100ml orange juice
• 50g bistro salad
• 90g baby corn
• 70g mini peppers
• 5g fresh dill
• 1tbsp rapeseed oil
• Small pinch of salt
• Crushed black pepper, to taste
• 1tsp butter

Method

1. Preheat the oven to 200°C. 
2. Peel and thinly slice the beetroot, lay them in an oven-proof dish, and add the orange juice and caraway seeds. Cover with foil and put in the oven. Set a timer for 30 minutes, after which the beets should be al dente.
3. After you put the beets in the oven, cut the new potatoes in half, add them to a pan of boiling, slightly salted water and simmer for 10 minutes. Drain, add some black pepper and put them in the oven.
4. Drizzle the mini peppers with rapeseed oil and a sprinkle of salt, and add those to the oven too. At this stage there should be about 15 minutes left on your timer.
5. Remove any woody ends from the baby corn and asparagus and steam them for five minutes. Prep your plate with the bistro salad.
6. Drain the corn and asparagus, then add the butter and toss.
7. Add your potatoes to the plate and sprinkle a generous amount of dill over for a little extra fragrance.
8. Add the beetroot, corn, asparagus, and chilled mackerel to your plate of salad.

Nutritional Information (Per 635g Serving)

Calories 699 (35%)
Fat 42g (60%)
-Sat fat 9g (46%)
Carbohydrate 29g (11%)
-Of which sugars 13g (14%)
Fibre 11g (44%)
Protein 47g (94%)
Salt 3.8g (63%)

The first big shop you do after moving into a new home is always a momentous occasion, for it is during that big shop that you will be purchasing a few cans of food that you pop in the cupboard and then probably never see again until your next move.

These cans are bought with the best of intentions. They are usually healthy, long-lasting foods like lentils, tuna, beans and chopped tomatoes – but they often get forgotten in favour of fresher ingredients or a takeaway when you’re stuck for meal ideas.

A new tool created by the World Cancer Research Fund (WCRF) aims to help you use these ingredients to create healthy, delicious meals. Simply type one or two ingredients that you’re looking to use into the recipe generator and it will suggest meals that use those ingredients. We popped in lentils and chopped tomatoes, which are always on hand, and got three recipes including one for beef and lentil burritos that rack up four – count ’em! – of your recommended minimum of five portions of fruit and veg a day.

The tool has been launched as part of Cancer Prevention Action Week, which runs from 21st to 28th February. The event encourages people to change their lifestyle to prevent cancer developing. While there are many cancers that people can do nothing to stop, the WCRF states that 40% of cancer diagnoses could potentially have been prevented.

“During Cancer Prevention Action Week we are spreading the word that rather than shelling out on expensive ‘superfoods’, a well-stocked store cupboard plays an essential part in creating nutritious meals that, as part of a healthy lifestyle, can help to reduce your risk of cancer,” says Matt Lambert, WCRF’s health information and promotion manager.

“Canned or frozen vegetables still count towards your five-a-day. They are often cheaper than fresh and can be just as nutritious. There’s evidence that vegetables and fruit can help protect against cancers of the mouth, throat and digestive tract.

“Pulses – such as lentils, chickpeas and canned or dried beans – are also nutrient-packed. They are high in fibre and provide a really good source of plant-based protein. Foods containing dietary fibre help to protect against bowel cancer and against weight gain, overweight and obesity.”

You can check how your lifestyle affects your risk of cancer using this cancer health check tool, which asks 11 questions about things like your diet and exercise routine, then recommends some actions you can take to reduce your risk.

Plant-based recipe box company Grubby is determined to do everything right. It sources most of its ingredients within the UK, uses 100% recyclable and compostable packaging, and even delivers all its recipe kits via bicycle in London. Grubby also offsets its waste through food waste partners, and for every box sold it donates a meal to children living in poverty in Uganda.

The sustainability ethos extends to the meals themselves, which are plant-based and each contain six kinds of vegetables on average.

All this heartwarming stuff would count for little if the meals weren’t up to snuff, but fortunately the two I tested were tasty and easy to make. The only real downside here is that Grubby comes in a little pricier than many other recipe box services.

Grubby Recipe Box Review: Price And Availability

Grubby’s meals start from £26 for two meals for two people, which is £6.50 per person per meal, and you can order a maximum of three meals for £34.50, which is £5.75 per person per meal. At the moment you can get £10 off your first two boxes. The company delivers to most of England, Scotland and Wales, though delivery to certain locations in Scotland is not currently available – use this online tool to check if Grubby delivers to your postcode. 

You currently cannot order to Northern Ireland, the Isle of Wight, the Isle of Man or the Channel Islands. If you are based in London your meals will be delivered by bike through PedalMe, a service Grubby plans to extend to other cities.

Buy from Grubby | From £26 for two meals

The Experience

Ordering from Grubby is simple. You pick meals based on the delivery date, with the menu for the next five weeks shown on the website. You can see at a glance how long each meal takes to make, plus any allergens, and are also given a quick summary of the protein, carbohydrate and fat content, though not a full nutritional breakdown.

The range of meals available is fairly small compared with other services, with five recipes available on each delivery date. You can’t filter by time to cook, dietary preferences or anything other considerations. Grubby is certainly stripped back in its approach compared with the likes of Gousto or HelloFresh, but this does mean the process of choosing meals is less time-consuming, and there are always a couple of appealing dinners available.

I tried two meals from Grubby: satay noodles with baby corn and chestnut mushrooms, and a harissa sweet potato, red pepper and lentil stew. Both were simple enough to cook in the estimated time given, and although both contained a pleasing variety of vegetables the prep required was easy and didn’t involve constant chopping while juggling hot pans.

Both meals were tasty, and the mushroom noodles had a coconut milk sauce that made them satisfying even on a fairly active day. They also went down well with my partner, though there is no family option with Grubby so the test did not extend to my toddler. Probably for the best.

Both meals ticked the important boxes for a midweek dinner, being interesting, healthy and easy to make. They certainly leave you feeling that you’ve made a smart choice, though I’d be looking for something saltier, larger and probably less healthy for a treat from time to time, or on days when I’d done a particularly hard run.

The instructions were clear and as a bonus Grubby publishes its recipes on its website so you can revisit them or try others from the range, though working out portion sizes can be tricky because the quantities of some ingredients are listed as pods and sachets in line with what you get in the recipe box.

Each recipe also comes with a link to a specific Spotify playlist you can listen to while making it, a gimmick I thought was a little much. I didn’t bother listening, but each to their own.

Is Grubby Worth It?

It’s hard to fault anything about the Grubby service. I’d like to see a wider choice of meals, but the limited range is understandable given the focus on local sourcing and the sustainable approach. There is always a good variety in meals available, though, and you will extend your cooking repertoire by using the service.

The price is high, and it’s easy to find recipe boxes that cost less than £5 per person a meal if that does put you off, but the price is at least partly explained by Grubby’s determination to do things the right way.

Buy from Grubby | From £26 for two meals

There’s no doubt meal-replacement shakes have certain advantages. They save time, and sometimes money depending on how expensive your normal diet is. They can also help you avoid unhealthy quick-fix meals like takeaways and ready meals. If you’re trying to manage the amount of calories you consume, it’s also easier to be precise with a shake.

However, meal-replacement shakes have many downsides too. Chief among them is that, for all the nutritionally complete labels, no meal-replacement shake can match the health-boosting properties of a balanced diet. And in terms of enjoyment, nearly all are either sweet or simply neutral-flavoured, and drinking a meal simply isn’t as satisfying as eating something,

Huel, one of the biggest players in the meal-replacement shake market, seems to have realised this, because its new instant meal product is both savoury and requires a bit of chewing to get it down.

It’s called Huel Hot & Savoury and there are currently 10 flavours available, with options like a spicy Madras, creamy Mac and Cheeze, and a sweet and sour, well, Sweet and Sour. 

Whatever flavour you choose, you’re getting a nutritionally complete vegan meal that’s ready in five minutes. You buy sacks of the stuff and it works out to around £2.95 a meal, with seven meals in each pouch. You have to buy a minimum of three pouches though, which is £62.01 for a single purchase, although savings are available if you subscribe.

A Huel Hot & Savoury meal contains 400 calories, 24g of plant protein and 26 vitamins and minerals, and is high in fibre. It has the essential nutrients you need from a meal, worked out as a percentage of your recommended daily intake, which does make it a convenient option if undoubtedly a bit mechanical.

The savoury flavours definitely make the meals stand out from the rest of the meal-replacement crowd and I much prefer the Hot & Savoury approach. You make the meals much like you would instant noodles, adding boiling water to a couple of scoops of the stuff, stirring and then waiting five minutes. You can add more or less water depending on how soupy you want your meal to be, and you can wait longer if you want more water to be absorbed by the dried grains, rice or pasta in the mix.

Having tried the entire range I’d say that none of them are exactly delicious. The consistency is generally a little mushy and sloppy, even if you wait longer than five minutes, but all of the flavours are pleasant enough to eat fairly regularly.

The Cajun Pasta and Thai Green Curry flavours have been my favourites, and generally it’s the spicier the better because the milder options can lack flavour. While the entire range does a solid job of approximating the meals they aim to emulate, I’d advise not going in with sky-high expectations. 

The meals are more satisfying than a meal-replacement shake and on relatively sedentary days they were enough to eat for lunch or dinner. If I’d been more active that day, I found that using one of the meals with a pack of quick-cook rice made for a fast, hearty and reasonably healthy meal.

Eating healthily is not as complicated as it might seem from a quick glance at the internet, which is full of contradictory and often downright bizarre information. We seek out the most qualified experts for all of our articles on healthy eating, and the result is consistent and clear information about how to improve your diet. Then we help you put that advice into practice with healthy recipes, diet tips and reviews of kitchen gadgets and other useful products.

There’s a reason that the queue for the office microwave always gets out of hand in the winter – nothing warms the cockles on a frosty day like tucking into a hearty soup at lunchtime. And soups don’t get much more comforting than this broccoli and stilton recipe, which is as tasty as it is healthy, packing in plenty of veg into each portion.

It’s also very easy and quick to make, so set aside 15 to 20 minutes to make a big batch of the stuff one Sunday and sort yourself out a couple of healthy midweek lunches. Best served with crusty bread, we reckon.

Ingredients

• 1tbsp olive oil
• ½ onion, 
diced
• 1 garlic clove, 
crushed 
• 250g broccoli, 
cut into florets
• Handful 
of spinach
• 150ml vegetable stock
• 1tbsp stilton, crumbled
• 1tbsp toasted almonds
• Salt and pepper to season

See related 

• A Seriously Tasty Lentil Soup Recipe
• Healthy, Spicy Tomato Soup Recipe

To make

• Heat the oil in a pan over a medium heat.
• Add the onion and garlic and cook until the onion is softened.
• Add the broccoli, spinach and stock, and bring to the boil.
• Remove the mixture from the pan and blend until smooth.
• Serve with the crumbled stilton and toasted almonds on top.

What’s the worst thing about cooking? If you answered “peeling vegetables” you’re close – peeling vegetables is terrible – but you’re still wrong, because it’s a trick question. The worst thing about cooking isn’t part of cooking at all: it’s planning meals and shopping for the ingredients.

Those two things will suck up time like nobody’s business, but you can skip them and still enjoy the fun part of cooking – the bit in the kitchen (aside from peeling) – by getting recipe boxes delivered to your door.

Recipes boxes have become so popular of late that companies have been popping up all over the place, making it somewhat tricky to pick between them, so we’ve been trying as many brands as possible to help you make an informed decision. The key factor for many people will be cost, which varies widely between brands, but there are other things to consider as well. Dietary preference is obviously important as well – most brands will cater to vegetarians and vegans, but others go the extra mile and offer packages to suit free-from diets, or quick low-hassle recipes for midweek dinners, or meals designed to support general health goals such as bulking up or losing weight.

From our experience, we also think the amount and type of packaging a company uses is worth taking into account too, because getting a whole load of ingredients divided into serving size portions can lead to a lot of plastic going in the bin. Ideally a company will use recyclable materials and take the packaging back to use again.

When testing recipe boxes we also rate how repeatable the recipes are. If premade spice mixes or hard-to-find ingredients are used, the chances are you’ll make it once and never again, so we grant extra credit to companies sending recipes that are easy to make with ingredients from even a small supermarket. Part of the appeal of the recipe box is expanding your culinary repertoire, after all.

With all that in mind, here are the best recipe boxes we’ve tried in alphabetical order, with the best of the best given Editor’s Choice badges.

There’s a lot to like about Gousto’s recipe box service. The range is huge and you can pick individual recipes to suit your tastes or dietary requirements, including vegan, vegetarian, gluten-free and dairy-free, and there are meals that take just ten minutes to make. All the recipes are well thought out and easy to cook without rushing or having to focus on three different pans at once.

Gousto gets extra credit by tending not to use premade spice mixes, at least in the recipes we’ve tried. Instead you get all the spices needed listed (and packed separately), which means you can find the ingredients more easily to remake the recipes yourself. And you will want to remake the recipes, especially if you dip into the Everyday Favourites range, which includes simple, quick versions of classic dishes like chicken curry, a three-cheese pasta bake, and chilli con carne. These aren’t the healthiest meals available from Gousto, but they do contain at least two of your five-a-day and are likely to please everyone, which is pretty crucial if you’re using the recipe box to feed a family.

The latest addition to the range is a series of Lean In 15 recipes from Joe Wicks. These aren’t all 15-minute recipes, but many are, and even the ones that take longer are fairly quick and easy. The recipes come in two types, high and low carb, and the low-carb ones ditch bread, rice and pasta entirely, often replacing them with more veg – think lettuce instead of wraps, for example. The high-carb meals are great for active days, and we’ve found the quicker recipes from the range are perfect for knocking up after a hard run.

Buy from Gousto | From £4.37pp for two-person meals, £2.99pp for family meals | Gousto review

The USP here is that Green Chef caters to people following the low-carb, high-fat keto diet, with meals that keep the carbs under 20g per portion. However, there’s a lot to enjoy here even if you’re not on that bandwagon, with other meal plans including vegan, balanced and low-carb (under 35g per portion). Even though we are card-carrying members of the carb club, we still enjoyed all the meals, thanks largely to the plentiful servings of vegetables. The variety of vegetables used was also welcome – we’ve been trying to expand our horizons because the different types of fibre in different vegetables can keep your gut healthy. The three recipes we tried – one each from the keto, vegan and balanced plans – were easy to cook within 30 minutes, and if you’re handy with a knife it’ll be even less.

The website is also extremely clear and easy to use, and Green Chef is up front about its pricing, which isn’t always the case with recipe box services. It is marginally more expensive than well-established players like HelloFresh or Gousto, and meal options are somewhat limited at the moment. However, it’s just arrived on these shores after success in the US, so we’d expect it to increase the choices available to UK consumers soon.

Buy from Green Chef | Green Chef review

We like the cut of Grubby’s jib. This plant-based recipe box company places a lot of emphasis on a sustainable approach, using 100% recyclable and compostable packaging, sourcing most of its ingredients locally and even delivering its boxes by bike in London. 

The meals also impressed us with the variety and amount of vegetables used, and if you’re looking for a healthy recipe box that will diversify your diet and introduce more plant-based meals to your menu in particular, it’s up there with the best. The dinners were all easy and quick to cook too, making for the perfect midweek meal.

The downside is that Grubby’s meals are a fair bit pricier than those from the likes of Gousto and HelloFresh, and the range on offer is smaller with just five on the menu for each week. However, there is always something tasty available and there’s no doubt Grubby’s meals will leave you satisfied that you made a smart choice for your dinner.

Buy from Grubby 

If you are really looking to take out all the preparatory steps of cooking, HelloFresh’s recipe boxes are an appealing proposition. You don’t even need to bother with the measuring, because all the ingredients – even the chopped garlic – are shipped in the precise amounts needed. The recipe instructions are so clear that they are almost entirely foolproof.

HelloFresh has options to suit most dietary restrictions, although not vegan. The classic box comes in regular or vegetarian form, and the new preferences menu lists gluten-free, dairy-free, veggie and low-calorie recipes. If you’re always short on time, you can also opt for the rapid box, which contains recipes that can be made in 20 minutes or less.

The classic recipes are reliably tasty, though not always as healthy as some other options on this list, but HelloFresh has a range of low-calorie options on its menu, each of which come in under 550 calories. Generally there’s a couple of portions of your five-a-day in each meal, though adding some veg on the side will be a worthwhile move for some of the more indulgent classic options.

Buy from HelloFresh | HelloFresh review

Mindful Chef’s meals manage to pull off the tricky balance between being pretty easy and quick to make while still introducing interesting flavours and preparations. They’re slightly more complicated than HelloFresh and Gousto meals, but most can be done in under half an hour and there are 15-minute options – and you are rewarded for that extra concentration during cooking with fantastic flavours.

The menu changes regularly, but some of our past favourites include Persian mint chicken with pomegranate, even if we did spray pomegranate seeds all over the kitchen in an attempt to prise them loose from the fruit, and the jerk jackfruit. There are always several vegan options available and you can easily sort the recipes on the website according to your dietary preferences, or ranking them by how high in carbs or calories they are.

While we have no intention of adopting Mindful Chef’s “no ‘stodgy’ carbs” approach in all our meals, the fact that its recipes never contain white rice, pasta or bread means that you will get to experience some novel carbs, like black rice, or interesting carb alternatives – beetroot chips anyone? They certainly got our seal of approval.

The family recipes on offer, however, failed to hit the spot for a three-year-old and a five-year-old. In fact the amount of preparation required for the miso and cashew aubergine buddha bowl almost caused a lockdown-fatigue-induced meltdown. The final result was greedily wolfed down by the adults, however, as was the creamy veggie moussaka with green beans, and there was plenty left over from both dishes. If you have ravenous teenagers with a taste for something other than breaded protein and ketchup, you may have better luck with this part of Mindful Chef’s offering.

You can browse a library of the company’s past recipes on the website for free, which is particularly welcome if you’re concerned the preparation may be beyond you. You also get a booklet containing 20 recipes in the current range when you order a box. Mindful Chef also sells frozen meals, which are a handy, healthy option to have ready on days when you can’t face cooking.

Mindful Chef also offers a next-day delivery service, which began as a way to help those who were struggling in the pandemic. Order before 9pm for guaranteed next-day delivery of a three-meal recipe box for two people (£42). The recipes rotate weekly with the current box containing chicken pasanda curry with toasted almonds, Asian fish papillote with roasted sweet potatoes, and harissa pork meatballs with parsley millet.

Buy from Mindful Chef 

More About Food Delivery Services

• Don't want to do the chopping and cooking part? Pick from the UK's best healthy meal delivery services 
• Make eating a plant-based diet easy with the best healthy vegan recipe boxes and meal delivery services
• Great-tasting quick and easy recipes from our favourite recipe box service: HelloFresh recipes that work

Whatever your preferred type of exercise is, if you are training regularly it’s wise to think about your diet and how that can support your training. That doesn’t necessarily mean making huge changes – it’s more about ensuring you’re getting the energy you need to perform and the nutrients you need to recover.

When people do consider sports nutrition their first thought is often about supplements. However, these can be expensive, and certainly are not always necessary. For advice on how to make sports nutrition more affordable we spoke to Nigel Mitchell, a nutrition expert who has been advising elite athletes across a range of sports for decades, including British Cycling, Team Sky and British Athletics.

Mitchell is the author of The Cyclist’s Cookbook: Food To Power Your Cycling Life, which is full of easy-to-make and affordable recipes to help support your performance on the bike – or in any sport.

Here are Mitchell’s tips for making sports nutrition more affordable.

Look Beyond Supplements

People think of nutrition and they think of supplements. This is often driven by people feeling that supplements are higher-quality than food, and that they have a more direct impact on performance. But real food is much better-quality and it’s much more affordable. And I’d argue it’s smarter. If you’re choosing whole foods, then what supplies your protein and your carbohydrate will also supply all the micronutrients, the vitamins and minerals as well.

Stock Your Cupboards Smartly

A great thing to have in your store cupboard is mixed beans. There’s a five bean chilli recipe in the book, where you mix all these beans together, and it supplies protein and carbohydrates. Plus, it’s really quite affordable.

In another of the recipes we talk about using things like tinned mackerel on a bagel – keep a store of bagels in the freezer – for a very quick meal. If you’ve got some frozen spinach, add it. It tastes fantastic, it’s really affordable and it’s got everything: carbohydrates, protein, iron, micronutrients.

• Make Mitchell’s tuna and beans pitta pocket recipe, shared exclusively with Coach

Shop Around

You can be a bit smarter about where you do your shopping. People go “oh gosh, fresh fruit and vegetables are expensive”, but if you go to some of the more affordable supermarkets, like Aldi or Lidl, their fresh produce tends to be quite a lot cheaper than the equivalent from some of the main supermarkets.

Use Frozen Food

I always have frozen spinach in. It’s really nutritious, tastes great and is really quite inexpensive. It’s the same with other frozen vegetables, and frozen fruit for fruit salads is very affordable. You don’t have any waste either. Many people will buy fresh fruit and vegetables, and leave them to go off.

Think About Nutrition When Considering Value

When it comes to some of the staples, like rice, one of the things to consider is wholegrain versions, which supply a lot more nutrients, a lot more B vitamins and a lot more fibre. They can be a bit more expensive, but since you’re actually getting a lot more nutrition it becomes better value.

Plan Ahead And Batch Cook

This can be the biggest problem for athletes. A lot are on budgets but a lot are also time-poor. I have to be careful I don’t become patronising by saying “cook this, cook that”. A lot of people just don’t have the bandwidth to do it.

Planning can really help here. At the start of the week or at the weekend, plan what you’re going to have for evening meals for the week and plan the shopping around it – that can save so much time. And then do some batch cooking as well.

Nigel Mitchell’s The Cyclist’s Cookbook: Food To Power Your Cycling Life (GCN £16.99) is out now

More Sports Nutrition Advice 

• The Sports Nutrition Mistakes Amateur Footballers Make
• The Sports Nutrition Secrets of Tennis Players
• What To Eat Before The Gym
• What To Eat During Marathon Training

Whatever your aim is when it comes to fitness, the hard work doesn’t end when you finish your workout. If you’re not backing up your exercise with a similar level of commitment in the kitchen, you’re going to find it very hard to realize the benefits.

One key dietary consideration for active people is protein intake, which plays a vital role in building muscle. When you exercise you cause microscopic tears in your muscles, and to repair them so the muscles grow back bigger and stronger you need the amino acids that you get from protein. And even if you’re not smashing out workouts every day of the week, protein is a vital nutrient because of its role in building and maintaining body tissue.

The Dietary Reference Intake for protein is 0.8g per kg of bodyweight, or 0.36g per pound, but if you are especially active you’ll want to increase that amount. We spoke to specialist dietitian Susan Short about how much protein you should eat each day to build muscle and she said strength athletes should consume 1.2-2g per kg of bodyweight per day, while endurance athletes will require 1.2-1.8g per kg of bodyweight.

Fortunately, it’s easy to ensure you consume the correct amount of this essential macronutrient, whatever your requirements. Adults in the US generally eat more of it than they actually need to, according to Harvard Health. Not because everyone in the country is seeking to bulk up—protein is simply found in significant amounts in a wide variety of delicious foods that we already eat regularly. But we can be smarter about the protein-rich foods we choose, not least to expand our diet to enjoy a wider range of micronutrients.

To help you hit your protein goals we’ve compiled an extensive list of foods that are especially high in the macronutrient. Below you’ll find the foods ranked by their protein content per 100g, then broken up into breakfast, lunch/dinner (with additional sub-sections by different food groups) and snacks. We’ve also included protein per portion because we wouldn’t want you to think we’re suggesting you should eat 100g of cheese in one sitting.

High-Protein Foods Ranked By Protein Content Per 100g

1. Parmesan 36g
2. Beef jerky 34g
3. Turkey 30g
4. Hemp seeds 30g
5. Pumpkin seeds 30g
6. Tuna steak 28g
7. T-bone beef steak 27.3g
8. Peanuts 26g
9. Seitan 25g
10. Canned tuna 19g
11. Monterey Jack 24.5g
12. Shellfish 23.5g
13. Cheddar 23.3g
14. Mozzarella 22g
15. Blue cheese 21.4g
16. Sunflower seeds 21g
17. Almonds 21g
18. Salmon 20g
19. Pistachios 20g
20. Tempeh 20g
21. Cod 20g
22. Mackerel 19g
23. Pork loin 18g
24. Chicken 18g
25. Cashew nuts 18g
26. Tofu 17.3g
27. Chia seeds 17g
28. Oats 13.5g
29. Buckwheat 13.2g
30. Eggs 13g
31. Edamame beans 12g
32. Cottage cheese 11g
33. Greek yogurt 10g
34. Lentils 9g
35. Chickpeas 9g
36. Kidney beans 8.7g
37. Peas 6g
38. Quinoa 4.4g

Breakfast

Pancakes with maple syrup or Belgian waffles may be tasty, but sadly these sweet treats don’t contain much protein. Another breakfast staple, bacon and sausages score highly in the protein department, but they are not the healthiest way to start your day. Fortunately, these are not your only options. There are plenty of nutritious foods that can boost your protein intake first thing. Next time you prepare your breakfast, try scrambled eggs, Greek yogurt with fruit, or a large portion of porridge sprinkled with protein-rich seeds.        

Eggs

Protein content: 13g per 100g

Per portion: 6.3g / 1 large egg (50g)

One of the finest ways to up your protein intake at breakfast time, a couple of medium eggs will easily net you over 10g of the stuff.

Cottage cheese

Protein content: 11g per 100g

Per portion: 24.2g / 1 cup (220g)

You can get versions of cottage cheese with added protein nowadays, but even the standard stuff contains a good portion. Compared with other cheese it’s also relatively low in fat and salt.

Greek yogurt

Protein content: 10g per 100g

Per portion: 20g / 1 cup (200g)

As well as protein, Greek (not Greek style) yogurt is packed full of healthy bacteria and enzymes that will do wonders for your digestive health.

Oats

Protein content: 13.5g per 100g

Per portion: 7g / 3oz (50g)

You can get souped-up versions of oats that have even more protein crammed into them, but the bog-standard supermarket own-brand versions aren’t light on the stuff. No breakfast is complete without them.

Chia seeds

Protein content: 17g per 100g

Per portion: 4.7g / ¼ cup (1 oz)

The most in-vogue seed around is chock-full of fiber and protein, and most of the fat it contains is of the “good” unsaturated variety.

Hemp seeds

Protein content: 30g per 100g

Per portion: 9.5g / ¼ cup (30g)

Hemp may not be on your radar, but these humble-looking seeds are one of the richest plant-based sources of complete protein. Thanks to their mild, nutty flavor, hemp seeds go particularly well with oats and yogurts too.  

Sunflower seeds

Protein content: 21g per 100g

Per portion: 10g / ⅓ cup (47g)

Sunflower seeds are full of healthy fats and fiber, but they’re also an excellent source of protein—you’ll find nearly 10g in a couple of handfuls.  

Pumpkin seeds

Protein content: 32g per 100g

Per portion: 8.5g / ¼ cup (1oz)

Ever wondered why pumpkins look so swole? It’s because they’re full of pumpkin seeds and you should be too, because along with their impressive protein content, pumpkin seeds offer other nutritional riches in the shape of magnificent magnesium and zinc.

Lunch And Dinner

Lunch and dinner are a great opportunity to load up on protein. A portion of meat or an alternative can easily pack close to 30g of this essential nutrient, and if that’s not enough, you can get even more protein with a slice of cheese or a portion of chickpeas. You can also swap your usual pasta and rice for quinoa to top up your intake of essential amino acids. 

Meat

T-bone beef steak

Protein content: 27.3g per 100g

Per portion: 31g / 4oz (113g)

It’s hard to beat the protein content of a T-bone beef steak. One portion of the nation’s favorite dish packs nearly 31g of this essential nutrient.  

Turkey

Protein content: 27.1g per 100g

Per portion: 30g / 4oz (113g)

Turkey shouldn’t just be for Thanksgiving: the festive bird contains more protein per gram than most other meats including its greatest feathered rival—chicken.

Chicken

Protein content: 18g per 100g

Per portion: 20g / 4oz (113g)

The classic lean protein source, chicken contains large amounts of protein while being very low in fat, especially if you opt for skinless breasts.

Pork loin

Protein content: 18g per 100g

Per portion: 20g / 4oz (113g)

Pork comes in all manner of glorious varieties, but if you’re eating it to increase your protein intake stick to the stuff at the healthier end of the scale, which is pork loin, not cured bacon  (a whopping 40g of protein per 100g, if you’re wondering).

Seafood

Tuna steak

Protein content: 28g per 100g

Per portion: 24g / 3oz (85g)

The “chicken of the sea” is rich in omega 3 fatty acids, among other valuable nutrients, as well as protein. It’s far more meaty and flavorsome than the canned version, with a price to match.

Canned tuna

Protein content: 19g per 100g

Per portion: 20.3g / 1 can (107g)

A cupboard well-stocked with tuna canned in spring water will see you through all manner of hardships. It’s packed with protein and virtually fat-free.

Salmon

Protein content: 20g per 100g

Per portion: 40g / 0.5 filet (198g)

As well as plenty of protein, the pink flesh of salmon contains plenty of omega 3 fatty acids that make it great for a range of conditions including eye health and reducing the risk of heart disease.

Cod

Protein content: 20g

This fish is low in fat, but full of flavour. Naturally we’d advise avoiding battered versions due to the extra fat they contain.

Mackerel

Protein content: 19g per 100g

Per portion: 25g / 1 cup (136g)

Both the filet and canned versions of this oily fish are great picks for a quick and tasty protein hit. Try not to pair them with chips, though, or you’ll blow your daily salt intake out of the water.

Shellfish

Protein content: 23.5g per 100g

Per portion: 20g / 3 oz (85g)

Shrimp, oysters, lobster, clams, mussels and scallops are a great source of healthy fats, vitamins and minerals, including iron, selenium and zinc. They are also rich in protein—one portion of shellfish provides nearly 20g of this essential nutrient.  

Meat Alternatives

Seitan

Protein content: 25g per 100g

Per portion: 21g / 3oz (85g)

This meat alternative is made from wheat gluten, which gives it a texture that’s satisfyingly chewy, unlike softer soy products like tempeh and tofu. It’s also packed with protein, although amounts vary pretty dramatically in the seitan foods and snacks you’ll find on shop shelves, so make sure to check each label for a definitive protein count.

Tempeh

Protein content: 20g per 100g

Per portion: 34g / 1 cup (166g)

Tofu is not the only soy product in town and tempeh actually outdoes its more famous cousin in terms of its protein and fiber content.

Tofu

Protein content: 17.3g per 100g

Per portion: 22g / 0.5 cup (126g)

Sure, we trash-talked tofu when bigging up tempeh, but it’s also a good source of protein. Tofu is also more widely available than tempeh.

Peas, Beans And Lentils

Lentils

Protein content: 9g per 100g

Per portion: 18g / 1 cup (198g)

Whatever your favorite type of lentil is, you can be sure it’s adding some extra protein to your plate. Use them to thicken meaty stews and bulk up salads.

Chickpeas

Protein content: 9g per 100g

Per portion: 14.5g / 1 cup (164g)

One of the earliest cultivated legumes—dating back 7,500 years in the Middle East—chickpeas are particularly rich in folate, a B vitamin that helps to support and maintain a healthy nervous system. Blend with lemon, fresh garlic and tahini for an easy and delicious homemade hummus.

Kidney beans

Protein content: 8.7g per 100g

Per portion: 15.3g / 1 cup (177g)

A 120g serving (half a regular can) provides an impressive 7.4g of fiber, which plays a key role in healthy digestive function, as well as 8.3g of protein. Don’t confine these tasty beans to chilli con carne—they’re great in curries, stews and salads too.

Peas

Protein content: 6g per 100g

It may seem the most basic, bland, at-least-the-children’ll-eat-them legume there is, but a few spoonfuls of peas adds a useful amount of protein to your plate.

Wholegrains

Quinoa

Protein content: 4.4g per 100g

Per portion: 8g / 1 cup (185g)

Quinoa’s protein stats look more impressive when you look at its uncooked numbers, but at 8g of complete protein per cup—not a mad amount of quinoa, compared with chomping down 100g of parmesan for example—it’s a good way to top up your intake of this essential nutrient, especially if you’re not a meat-eater.

Buckwheat

Protein content: 13.2g per 100g

Per portion: 22.4g / 1 cup (170g)

Buckwheat may not be nearly as popular as quinoa, but when it comes to protein content, it’s streaks ahead. Just one cup of buckwheat contains a whopping 22.4g of complete protein, making it a perfect alternative to wholegrain pasta or brown rice.  

Cheese

Parmesan

Protein content: 36g per 100g

Per portion: 3.7g / 1 cubic inch (10.3g)

No-one’s saying that eating 100g of parmesan in one sitting is a smart idea, but if you did, the protein content would be a big upside.

Edam

Protein content: 27g

Take a tip from the Dutch next time you hit the cheese counter for a tasty treat that’s high in protein. Just make sure you also embrace the Dutch love of cycling too, so you work off the high amounts of saturated fat.

Cheddar

Protein content: 23.3g per 100g

Per portion: 4g / 1 slice (17g)

Britain’s favorite cheese brings plenty of protein to the table. That includes the lower-fat versions, if you’re trying to keep your saturated fat intake down.

Blue cheese

Protein content: 21.4g per 100g

Per portion: 3.6g / 1 cubic inch (17g)

Don’t be shy of the cheeseboard, that’s what we’re learning here. Just behind the mighty cheddar comes blue cheese, which contains a stilt-load of protein at 21.4g per 100g. All the usual qualms about cheese remain—lots of saturated fat and salt being the biggest concerns—but there isn’t a tastier way to up your protein intake than a slice of blue.

Mozzarella

Protein content: 22g per 100g

Per portion: 5.5g / 1 slice (27g)

Before you shriek with joy and assume that pizza is now on the protein-packed menu, let’s be sensible. While the occasional stuffed crust won’t do you any harm, for a healthier alternative slice some mozzarella onto a salad that’s rich with greens to up your protein tally.

Monterey Jack

Protein content: 24.5g per 100g

Per portion: 6.8g / 1 slice (1oz)

The mighty Monterey Jack is America's favorite cheese and also one of the richest sources of protein you can find in the dairy aisle. With nearly 7g of this nutrient per slice, it’s an easy way to ramp up your protein intake. 

Snacks

Beef jerky

Protein content: 34g per 100g

Per portion: 30g / 90g (1 cup)

Keep some of these dried, cured strips of lean beef in your gym bag for a meaty hit of protein that doesn’t require firing up the grill. Most brands have different levels of protein—and make sure you check the label for sugar and salt content too, both of which can be alarmingly high.

Peanuts

Protein content: 26g per 100g

Per portion: 7.3g / ⅓  cup (1oz)

The underground legume is a fabulous source of protein, and if you steer clear of the roasted and salted varieties, it’s a fairly healthy snack. In peanut butter form you’ll get around 4g of protein per tablespoon.

Almonds

Protein content: 21g per 100g

Per portion: 6g / ⅓  cup (1oz)

Alongside high protein content, almonds are also rich in fiber and a great source of vitamin E, which is needed to maintain healthy skin and eyes.

Pistachios

Protein content: 20g per 100g

Per portion: 5.7g / ⅓  cup (1oz)

Find a friend because this is a prime fist-bump opportunity. Perhaps the tastiest nuts of all are plump with protein. Sure, they’re also pretty fatty and if you opt for the roasted and salted variety, salty as heck, but still, pistachios are on the list.

Cashew nuts

Protein content: 18g per 100g

Per portion: 5.2g / ⅓  cup (1oz)

Any open packet of mixed nuts is quickly picked clean of all the cashews. Is that because they are the tastiest of nuts or because they’re high in protein? It’s probably the taste thing, but they’re reassuringly protein-rich too.

Edamame beans

Protein content: 12g per 100g

Per portion: 18.4g / 1 cup (155g)

These tasty beans can be bought frozen to consume at your convenience and add a shot of fiber, vitamins and minerals to your diet alongside the protein. If you find them a tad bland try livening them up with fresh lemon juice, smoked paprika and a pinch of salt.

We’re not going to judge you if the only time you ever consider buying a pumpkin is to carve it for Halloween, but you should know that the flesh is as tasty as any other squash (at the least ones grown for eating, not carving) – and it’s the star of this dish from dairy-free brand Cocos Organic.

The recipe comes in two parts. The first explains how to make a yellow curry paste you can store to use for multiple curries, and the second tells you how to use your paste to make a Thai yellow curry.

Thai Yellow Curry Paste Recipe

Ingredients

• 3tbsp coconut oil
• 1 onion, roughly diced
• 8 garlic cloves, peeled and halved
• 30g ginger, peeled and cubed
• 1 large red chilli pepper or 2-4 small Thai red chillies, to taste
• 1tsp sea salt
• 1tbsp ground turmeric (or 18g fresh turmeric, peeled and cubed)
• 1tbsp mild curry powder
• 1tsp ground coriander
• 1tsp ground roasted cumin (or ground cumin)
• 1 lemongrass stalk (18g), bashed and chopped
• 3tbsp fresh coriander, roughly chopped
• 1 kaffir lime leaf or zest of 1 lime

Method

1. Heat the coconut oil in a nonstick pan.
2. Add all the ingredients except the fresh coriander and cook for five to eight minutes until soft and fragrant.
3. Add to a food processor with 70ml of water and the fresh coriander. Blitz into a smooth paste.
4. Store in the fridge in a sealed container for up to one week or in the freezer for up to three months.

See related 

• It’s Pumpkin Season So Try This Pumpkin Pasta Recipe
• A Hearty Pumpkin Soup Recipe To Eat While You Admire Your Jack-O’-Lantern
• Make This Sweet Potato Vegetarian Curry Recipe To Mark Plant Power Day

Thai Yellow Curry Recipe

Ingredients (Serves Four)

• 1tbsp olive oil or coconut oil
• ½ small onion, sliced
• 300g pumpkin, peeled and cubed
• 125g baby corn, halved lengthways
• 80g mange tout, sugar snaps or green beans
• 2 carrots, peeled and sliced in rounds
• ⅓ cup Thai yellow paste (half of the above)
• 400ml can coconut milk

To serve

• Empty listCocos Organic coconut milk yogurt alternative
• Lime juice
• Fresh coriander
• Rice
• 50g toasted cashews

Method

1. Heat 1tbsp of oil in a nonstick frying pan.
2. Add the onion, carrots and pumpkin, and cook until just tender, about six to eight minutes.
3. Add the curry paste. Stir to combine and cook for one minute.
4. Add the coconut milk and stir again. Bring to the boil, then lower the heat to a simmer. Cook for 10-15 minutes until the curry has thickened and the veggies are cooked to your liking.
5. Season to taste and add a squeeze of lime.
6. Serve with rice, coriander, toasted cashew nuts and coconut yogurt alternative.

When you don’t have the time to cook, the answer can be to do it as slowly as possible. Just chuck all your ingredients in a slow cooker, walk away then return hours later to find the main bit of your meal is ready to go.

In his book Cook Slow, Masterchef’s Dean Edwards has created 90 recipes for slow cookers, all of which can also be made with conventional ovens. We’ve picked out three that are delicious, healthy and, most importantly, easy to make.

Cook Slow: 90 simple, chilled out, stress-free recipes for slow cookers & conventional ovens

£4.72 Buy now

Spanish Chicken Slow Cooker Recipe

Ingredients (serves four)

• 1-2tbsp olive oil
• 4 skinless chicken thighs (approx. 500g), bone in
• 2 onions, sliced
• 100g chorizo sausage, cubed
• 3 garlic cloves, crushed
• 4-5 thyme sprigs, leaves picked
• 1 heaped tsp smoked paprika
• 400g can chopped tomatoes
• 200ml boiling chicken stock
• 100g green olives, pitted
• 1 red pepper, diced
• 1 green pepper, diced
• 1tsp caster sugar (or to taste)
• 2tbsp chopped flat leaf parsley
• Salt and pepper

Method

1. Heat the oil in a large heavy-based pan over a medium heat. Add the chicken thighs and cook until golden – this will take three to four minutes. Put into your slow cooker along with the rest of the ingredients apart from the olives, sugar and parsley, and use only 200ml of the hot stock. Cook on the low setting for seven hours.
2. Before serving, season with salt and pepper, then add the olives and sugar to taste. Finally, stir through the parsley, saving some for garnish, and serve with boiled rice or sauté potatoes.

Roasted Butternut Squash Tagine Slow Cooker Recipe

Ingredients (serves four)

• 1 large butternut squash, peeled and diced
• 1-2tbsp olive oil
• 1 large onion, finely chopped
• 5 garlic cloves, crushed
• 1 thumb-sized piece of fresh root ginger, finely chopped or grated
• 1tsp smoked paprika
• 1tsp ground cinnamon
• 1tsp ground coriander
• 1 heaped tsp harissa paste
• 1tbsp tomato purée
• 500g tomato passata
• 400g can chickpeas, drained and rinsed
• 100g dried apricots, finely chopped
• 200ml vegetable stock
• 1tbsp honey (or to taste)
• Salt and pepper

Method

1. If time allows, roast the squash first. Preheat the oven to 180°C/gas mark 4. Place the squash in a bowl, drizzle with some oil and season with salt and pepper. Scatter onto a baking tray and roast in the oven for 30 minutes.
2. Add all the ingredients apart from the honey to your slow cooker and season with salt and pepper. Add the butternut squash and stir to combine. Put the lid on and cook on the low setting for six hours or for four hours on high.
3. Add the honey to the tagine to taste. Serve with herby couscous and a dollop of natural yogurt that has been spiked with harissa.

See related 

• The Best Slow Cookers To Buy In 2021
• How To Use A Slow Cooker To Make Healthy, Hearty Recipes

Slow Cooker Vegetable Lasagne

Ingredients (serves four)

• 1-2tbsp olive oil
• 200g mushrooms, trimmed and sliced
• 2 red peppers, finely diced
• 1 onion, finely diced
• 4 garlic cloves, crushed
• 1tbsp dried oregano
• 500g tomato passata
• 150ml vegetable stock
• 1tbsp tomato purée
• 3 courgettes, thinly sliced lengthways
• 200g parmesan cheese, grated
• 1 tomato, thinly sliced
• Salt and pepper

White sauce

• 50g unsalted butter
• 50g plain flour
• 600ml milk

Method

1. Heat the oil in a frying pan over a high heat. Add the mushrooms and fry for six to seven minutes until golden, then set aside. Cook the red peppers, onion and garlic in the same pan for five minutes. Sprinkle in the oregano and give it a good stir, then add the passata, 150ml of stock and the tomato purée, and then return the mushrooms to the pan. Bring up to a simmer and cook, uncovered, for 15 minutes. Season with salt and pepper.
2. Meanwhile, griddle the courgette slices on a ridged pan for one to two minutes on each side, until charred. Set aside.
3. To make the white sauce, melt the butter over a medium heat, then whisk in the flour and cook for two to three minutes. Gradually pour in the milk and continue whisking until thickened and smooth. Season well with salt and pepper
4. Spoon a layer of the mushroom mixture into your slow cooker. Top with a layer of the griddled courgettes, then some of the white sauce, then sprinkle over some of the grated Parmesan. Repeat until all these ingredients have been used up, but make sure you finish with a layer of white sauce scattered with cheese. Then add a layer of tomato slices, pop the lid on and cook on the high setting for four hours.

Cook Slow by Dean Edwards is published by Hamlyn, £14.99. Photography by Ria Osborne

Buy on Amazon | £14.99

Cook Slow: 90 simple, chilled out, stress-free recipes for slow cookers & conventional ovens

£4.72 Buy now

Buy on Amazon | £14.99

While energy gels have become the go-to source of fuel for most runners and cyclists, there are times when the craving for solid food is insatiable. Energy bars might be a little less convenient than gels, especially if you’re trying to eat them mid-run or ride, but they make up for that by being altogether more satisfying – and many people also find they’re less likely to cause stomach issues.

Energy bars, by their very nature, are high in calories and carbohydrates, which means that (a) you should do some exercise before or after eating them and (b) they tend to be delicious.

For most exercise that lasts less than 60 minutes you can get all the energy you need from your normal diet, but if you’re tackling long training sessions, or working out a couple of times a day, then a little extra boost is no bad thing.

Here are some great options to consider if you’re on the hunt for a bar to fuel your training.

The Maurten Solid bars are made from a mix of oats, rice and sugar and are focused on sports performance, rather than being a satisfying snack for general use. They are low in fibre to reduce the risk of gastrointestinal distress if you eat them just before a run, and the fructose-glucose syrup they contain is easier for the body to absorb quickly than the complex carbs used in some bars. 

While you’re less likely to reach for the Maurten Solid bars when feeling peckish in the office – especially given the high price – they still taste pretty good, if very sweet.

Where OTE’s other energy bar, Duo, is made with simple carbs and is ideal for wolfing down before a hard training session, the Anytime bar is better as a general daytime snack. It’s a flapjack-style oat bar that comes in 10 flavours, with the chocolate-orange and apple and cinnamon bars standing out in our testing. The nutritional info varies with each bar, but they are all high in carbs and calorific, so they’re not the smartest snack choice on sedentary days. But they’re great for keeping energy levels topped up during tough training weeks.

The texture of a chew is closer to a gummy sweet than a traditional bar, which makes it easier to eat during an event or training session. Each 60g Beta Fuel bar contains 46g of carbs, and those carbs come in a 1:0.8 glucose:fructose ratio. SiS says this proportion, which is found across the Beta Fuel range, makes it easier for the body to use than the more common 2:1 ratio. What’s undeniable is that you’re getting a substantial dose of carbs in a small bar that’s also tasty and easy to eat during exercise, though still best consumed beforehand.

Kendal Mint Cakes have gone modern. This new energy bar adds electrolytes and B vitamins, as well as ditching the word “cake” in favour of initials to really appeal to the next generation of outdoor activity enthusiasts. Of course, the one thing no-one can change is that the sugary, minty bars are delicious no matter what they’re wrapped up in. 

There’s a classic plain (or White) bar or a chocolate-covered version and both pack in glucose-y goodness, to the tune of 83g of carbs in the 85g mint bar and 48g of carbs in the 50g chocolate-mint bar. With almost all those carbs coming from sugars, this isn’t a snack to satisfy your sweet tooth in the middle of a working day – it’s best saved for when you really need the energy, like when you’re halfway up a mountain and realise there aren’t any pubs around for lunch.

When it comes to flavour, there are very few energy bars you’d genuinely opt for over a more hedonistic snack like a Snickers, but Clif Bars are among the exceptions to the rule. The range of flavours is magnificent, including such superb options as white chocolate macadamia nut and blueberry crisp, and new options are appearing all the time. All the classic bars are satisfyingly chewy and there are now nut butter-filled options that are perhaps even more enjoyable during a hike or when you take a break in a long run or cycle.

The nutritional content of Clif Bars varies with the flavour, but generally you’re getting over 40g of carbs, 3-4g of fibre and around 7-10g of protein. And sure, they’re pretty sugary at around 20g per bar, but when you’re using them to fuel epic outdoor activities you don’t need to worry about that too much.

These aren’t your grandma’s rice crispy cakes, although you could be forgiven for thinking otherwise when you first unwrap them. However, the two Rice Krispies-like bars contained in each packet have been designed by professional sports nutritionists to deliver what you need to excel in your exercise endeavours. There are 20g of carbs in each bar, so 40g in the 65g packet in total, plus 7g of protein. 

There are vanilla and chocolate flavours, both of which are sweet though bland by design – OTE also has the Anytime snack bar, which is more flavourful and designed to be eaten anytime, while the Duo bar is more performance-focused.

From Colombia comes a product that’s sure to give you a quick energy boost. Bocadillos are made from the guava plant and not much else – the only other ingredient in the original flavour is sugar (15%), with raspberry, acai and coffee versions also available. As to the taste, it’s jelly-baby sweet, as befits a product that has 22.4g of carbs per block, of which 100% is sugars. There’s not much else except a trace of salt, plus vitamin C, calcium and iron (plants FTW). And the whole thing is wrapped in a biodegradable banana leaf.

These bars are made from a mix of oats and dried fruit, and there’s enough of the latter to count as one of your five-a-day, which is a bonus for an energy bar. They’re designed to be eaten before or during exercise, which means they’re easier to chew and swallow than the other bars on this list. 

There are five bars in the range but we’ve not included the peanut bar here because it’s different from the others, with more protein and calories but fewer carbs, so stick to the four listed to fulfil your energy needs.

For an altogether classier energy bar experience, look to Veloforte. The all-natural bars are stylishly packaged and have fancy names for each flavour. The taste is fantastic, with the Classico and Di Bosco bars even picking up Great Taste Awards in 2017. Fruity and nutty are the two words that describe the flavours best, and the texture is on the chewy side – you’ll struggle to get a bar down mid-activity, but they’re a top option beforehand or during breaks. Each 70g bar contains around 40g of carbs, 3-5g of fibre and 5g of protein.

There are plenty of fancy ideas and newfangled recipes on this list, and 80-year-old baking company Soreen isn’t getting left behind – oh no. It’s taken the malt loaf it’s famous for and made it into a malt loaf… bar. As the maxim should go, if it ain’t broke, make it fit in a pocket. And it certainly ain’t broke: the slow-release carbs, B vitamins and amino acids make the squidgy, sweet treat a favourite of athletes from disciplines as varied as running and rugby. The bar contains 24g of carbs per 42g serving, but weighs in at a surprisingly light 124 calories for what is a dense, heavy snack.

More About Supplements

• What are gels, why do you need them and which are the best energy gels?
• When you’re training hard, water alone just won’t cut it, you need some of the best hydration tablets 
• Which supplements for marathon runners are worth it? All the info on gels, tabs, beetroot juice and anything else that can make running 42.2km easier 

Pictured, left to right: Chia seeds, pumpkin seeds, sunflower seeds, hemp seeds, linseeds (also known as flaxseeds)

Seeds contain all the nutrients and power to produce plants hundreds of times their size, and so it makes perfect sense to hijack that potential yourself by adding some to your diet.

Seeds are rich in unsaturated fats and much-needed vitamins and minerals. The question is really not whether you should get a little seedy, it’s which seeds you should go for – and the tastiest way to add them into your life.

Chia Seeds

The constant need to label anything and everything a superfood might have led to chia seeds’ benefits being overstated, but they are undoubtedly a nutritional powerhouse. A couple of tablespoons provide 10g of fibre – a third of your daily target – as well as plenty of healthy unsaturated fats and protein.

How to use them: Chia seeds are pretty much tasteless, so you can sprinkle them liberally over anything from baked goods to smoothies.

Pumpkin Seeds

A great source of a wide variety of vitamins and minerals, pumpkin seeds also contain plenty of protein and a boatload of unsaturated fats. Really quite a lot of fat, in truth, so be careful not to end up pumpkin-shaped yourself.

How to use them: Perhaps the most delicious of all the seeds, roast them up and add to porridge or a stir-fry, or sprinkle them with salt and gorge on the seeds by themselves. Although clearly this is the less-healthy option.

Sunflower Seeds

If it’s vitamin E you’re after, and any fans of healthy skin and eyes will be, sunflower seeds are your best bet in the world of kernels. A couple of tablespoons will net you over half your recommended daily intake of vitamin E, as well as a decent whack of protein and healthy fats.

How to use them: Like pumpkin seeds, sunflower seeds are a tasty snack by themselves, even if you don’t salt them. They also spruce up a fruit-and-yoghurt breakfast.

See related

• Make This Macadamia, Pumpkin Seed And Fudge Protein Bar Recipe
• Expert Advice On How To Nail The High-Fibre Diet

Hemp Seeds

The protein kings of the seed world, a couple of heaped tablespoons will net you 10g of the stuff, and like many of its seedy brethren, hemp is also chock-full of unsaturated fats.

How to use them: Hemp seeds can be added to bread and salads, but the truly adventurous might also fancy making their own hemp milk by blending the seeds with water.

Linseeds (also known as Flaxseeds)

A similar nutritional profile to chia seeds, providing a bounty of healthy fats, protein and fibre, but without as much hype, so linseeds are generally a bit cheaper.

How to use them: Linseeds have a nutty flavour and are an excellent addition to salads or porridge, or even a homemade coleslaw.

Normally we’d entertain you with a witty introduction, but this time we’re going to give you four reasons why you need to make this dish.

1. Eggs are a fantastic source of protein, which is in the white, and heart-healthy fats, which are in the yolk. They also contain a treasure trove of vitamins: 10% of your RDI of vitamin D is found in an egg yolk, along with vitamins A, B6, B12, E and K.
2. Peppers are a fantastic source of vitamin C: weight for weight they contain more than oranges! Vitamin C is an antioxidant, and is also essential for the formation of collagen, a type of protein that keeps skin tight and looking young.
3. Garlic is high in immune system-boosting compounds that destroy any nasty invaders, as well as anti-inflammatory agents that reduce the physical damage caused by stress, pollution, exercise and general day-to-day living.
4. The dish is delicious.

One-Pan Mexican-Style Eggs Recipe

Ingredients (Serves Four)

• 100ml British rapeseed oil
• 3 red peppers, finely diced
• 1 red onion , peeled and thinly sliced
• 4 plum tomatoes, cut into wedges
• 8 garlic cloves, peeled and thinly sliced
• 1 jalapeño pepper, halved lengthwise
• 12 fresh basil leaves
• 2tbsp fresh marjoram leaves
• 1½tsp chilli powder
• 1tsp smoked paprika
• 120g ricotta cheese
• 4 large eggs
• Salt
• Ground black pepper

To make

1. Preheat the oven to 200°C/gas 6.
2. Heat the oil in a large heavy saucepan over medium heat. Add the diced red peppers and red onion and cook, stirring occasionally, until softened and just beginning to brown.
3. Add the tomato wedges, garlic, jalapeño pepper, basil, marjoram, chilli powder and smoked paprika to the saucepan. Reduce to a low heat and continue to cook, stirring occasionally, until the vegetables are very soft and liquid is thickened.
4. Season with salt and pepper and discard the jalapeño.
5. Transfer the veg mixture from the saucepan to a shallow baking dish. Using the back of a spoon, make four evenly spaced divots in mixture. Spoon a dollop of ricotta cheese into each divot and then crack one egg into each.
6. Bake in the oven until the egg whites are almost set but yolks are still runny.
7. Serve the spiced baked eggs with granary toast. The yolks will continue to cook as the dish sits, so serve right away if you prefer your eggs soft.

Adam Gray is a Michelin-starred chef and a champion of ethically and sustainably sourced food. He has been the head chef at award-winning restaurants including Rhodes Twenty Four, Skylon and Bourne and Hollingsworth in London.

More Breakfast Recipes

• Have a cracking breakfast with this eggs Florentine recipe
• Kick-start your weekend with this Turkish eggs recipe
• Five quick, healthy and delicious breakfast wraps

So-called superfoods come in many shapes and sizes, and boast all manner of health benefits, but if there is one thing common to every foodstuff that can claim nutritional superpowers, it’s that it contains antioxidants.

Antioxidants are firmly established as essential to good health, but most people will readily admit they have little idea about what they actually are or do. To find out why we need antioxidants and which foods to eat to get the biggest effect, we enlisted registered dietitian Susan Short of the British Dietetic Association.

Let’s start with the basics: what are antioxidants and why should we eat them?

“Antioxidants are substances found naturally in food,” says Short. “They are important because they protect your body’s cells from damage caused by harmful molecules called free radicals that can cause diseases such as heart disease and cancers. Antioxidants can also help to protect and repair our skin from pollutants.”

It’s also important to know that there are many different kinds of antioxidants, and they’re found in a variety of foods.

“Some antioxidants are vitamins such as vitamin C, vitamin E and selenium,” explains Short. “Others are phytochemicals, found naturally in plants, that can act as antioxidants and are called flavonoids, polyphenols and carotenoids.”

Being healthy inside and out sounds good to us, so what foods do we need to eat to ensure we’re getting enough antioxidants? Here’s a handy shopping list from Short.

Vitamin C is found in:

• Guava
• Peppers (red, yellow and green)
• Kiwi fruit
• Strawberries
• Citrus fruits
• Papaya
• Brussels sprouts
• Broccoli
• Leafy vegetables
• Tomatoes
• Potatoes

Vitamin E is found in:

• Almonds
• Sunflower seeds
• Vegetable oils
• Leafy vegetables
• Peanuts (including peanut butter)
• Sweet potato
• Avocado

Selenium is found in:

• Brazil nuts
• Fish
• Shellfish
• Meat and poultry
• Eggs
• Grain products
• Wheat germ and wheat bran in wholegrain products
• Beans
• Oats

See related

• Why You Should Be Eating More Wholegrains
• Get Your Five-A-Day In One Go With This Cauliflower Dhal Recipe
• This Easy-To-Prepare Lunch Contains Two Of Your Five-A-Day

Carotenoids are found in:

• Kale
• Tomatoes and tomato products
• Spinach
• Sweet potato
• Carrots
• Leafy vegetables
• Pumpkin and other squashes
• Guava
• Watermelon
• Grapefruit

Flavonoids are found in:

• Berries (especially dark-coloured berries)
• Cherries
• Red grapes
• Onions
• Apples
• Cocoa
• Tea, especially green tea

Polyphenols are found in:

• Extra virgin olive oil
• Dark chocolate
• Blueberries
• Olives
• Hazelnuts
• Plums

It’s clear there are lots of options if you want to have an antioxidant-rich diet. With that in mind, it shouldn't surprise you to learn that unless you’re recommended supplements by a medical professional you don't need to look beyond your diet for antioxidants.

“The best way to get antioxidants is from food,” says Short. “If you have a healthy balanced diet, with plenty of fruit, vegetables and wholegrains then you should be taking in enough. Supplements often have higher amounts than you need and may even be harmful.”

The food industry has become obsessed with protein in the past few years and there are good reasons for that. It’s important for maintaining and building muscle mass, and like fibre it keeps you feeling full for longer than other macronutrients.

It is not the be-all and end-all though, as we were reminded of when speaking to Anita Bean about her new sports nutrition recipe book The Vegan Athlete’s Cookbook. Bean talked us through the evidence that shows the performance advantages athletes achieve from a vegan diet, which come down to higher consumption of plant nutrients and improvements to the gut microbiome. And that’s coupled with the fact that you can get all the protein you need from plants – if you know what you’re doing.

“It’s true to say that most plant foods have a lower protein content than animal-derived foods,” says Bean, “but I wrote the book to dispel the myths surrounding vegan diets, including that vegans can’t get enough protein. The book shows people how they can get enough protein from a plant-based diet. All the main meal recipes in the book contain a minimum of 20g of protein, which is the magic number all athletes aim for.”

To get you started, Bean has shared three recipes. 

Chickpea Omelette Recipe

If you thought egg-based dishes like omelettes were off the menu on a vegan diet, then think again! With a few adjustments, it is perfectly possible to recreate your favourite breakfast dish. This omelette is made with chickpea (gram) flour, which is widely available from supermarkets. It’s a brilliant egg substitute for vegans because it is rich in protein, fibre and iron. I have filled the omelette with tomatoes and spinach, but you could add chopped red onions, mushrooms, red peppers or peas.

Ingredients (Serves One)

• 60g chickpea (gram) flour
• ¼tsp salt
• ⅛tsp baking powder
• Pinch of turmeric
• Pinch of paprika
• Pinch of nutritional yeast flakes
• 125ml plant milk alternative (any type)
• A small handful of chopped fresh herbs (eg parsley, chives or basil) or 1tsp dried mixed herbs

For the filling

• 2tsp olive oil
• 6 cherry tomatoes, halved
• A handful of baby spinach

To serve

• ½ small avocado, peeled, pitted and sliced
• Pinch of chilli flakes

Method

1. Whisk together in a bowl the gram flour, salt, baking powder, turmeric, paprika, yeast flakes and milk alternative until smooth. Add the herbs, stir to combine, then leave to stand for a few minutes.
2. Meanwhile, make the filling: heat 1tsp of the olive oil in a non-stick frying pan over a medium heat, add the tomatoes and cook for a few minutes. Add the spinach, then remove from the heat and set aside.
3. Wipe out the frying pan and heat the remaining oil over a medium heat. When hot, pour in the batter and tip the pan so it spreads out thinly over the base. Cook gently until the top sets and bubbles appear on the surface. Spoon the filling on to one half of the omelette, then fold the other half over using a spatula. Press down with the spatula to seal it and cook for another minute.
4. Slide the omelette on to a plate and serve with avocado slices and a sprinkle of chilli flakes.

Nutrition per serving: 463 calories | 20g protein | 22g fat (4g saturates) | 40g carbs (8g total sugars) | 11g fibre

Spiced Chickpea Pilaff With Almonds And Coconut Yogurt Recipe

This tasty combination of rice, chickpeas and almonds is an ideal pre-exercise meal that will sustain you through your workout. Chickpeas are nutritional powerhouses, packed with carbohydrate, protein, fibre, B vitamins, iron, zinc and magnesium. They are the perfect nutritional complement to rice, balancing out the shortfall of essential amino acids and raising the overall quality of protein. Carrots and butternut squash are both rich in beta-carotene, while green peppers and peas are loaded with vitamin C. Almonds add additional protein, healthy fats, calcium and vitamin E. Substitute pecans or cashews if you prefer. If you don’t have all the individual spices, then use 2tbsp of mild curry paste instead.

Ingredients (Serves Two)

• 1tbsp light olive or rapeseed oil
• 1 small onion, finely chopped
• ½ green or red pepper, deseeded and chopped
• 1 garlic clove, crushed
• 2cm piece fresh root ginger, grated
• 1tsp cumin seeds
• 1tsp ground cumin
• 1tsp ground coriander
• 1tsp garam masala
• ½tsp turmeric
• ¼tsp dried chilli flakes
• 1 large carrot, diced
• ¼ butternut squash (approximately 250g), peeled and cut into 1cm cubes
• 100g basmati rice
• 300ml hot vegetable stock or water
• 400g can chickpeas, drained and rinsed
• 25g sultanas
• 75g frozen peas

To serve

• 25g almonds, toasted and crushed
• Small handful of finely chopped mint
• 2tbsp coconut yogurt alternative

Method

1. Heat the oil in a large non-stick pan, and fry the onion and green pepper over a gentle heat for five minutes. Add the garlic, ginger, cumin seeds and the remaining spices, and continue cooking for one minute.
2. Add the vegetables and rice. Mix until coated in the spices, then add the vegetable stock or water, chickpeas and sultanas. Stir well, bring to the boil, then reduce the heat, cover and simmer for about 10 to 12 minutes until most of the liquid has been absorbed and the rice and vegetables are tender. Make sure the mixture does not boil dry; add extra water, if necessary. Add the peas for the last three minutes of cooking.
3. Serve topped with the almonds and chopped mint, and a spoonful of coconut yogurt alternative.

Nutrition per serving: 652 calories | 23g protein | 18g fat (2g saturates) | 91g carbs (25g total sugars) | 18g fibre

Super-Seedy Bars Recipe

I wanted to create a snack bar that delivered maximum possible nutrition plus fantastic taste and here is the result: super-seedy, crunchy, nutty, heavenly bars that are high in fibre, omega-3 fats, protein, B vitamins, vitamin E, magnesium, iron and zinc. Nuts and seeds are real powerhouses of nutrients, and therefore form the basis of these bars. They team beautifully with dark chocolate, which packs a hefty polyphenol punch. Perfect after exercise or any time you want a nutritious treat.

Ingredients (Makes Eight Bars)

• 125g mixed seeds (any combination of sunflower, pumpkin, sesame and flaxseeds)
• 100g mixed nuts (any combination of almonds, cashews, brazil nuts and pecans), roughly chopped
• 25g ground flaxseed
• 25g rolled oats
• 1tsp vanilla extract
• ½tsp cinnamon
• 75ml golden, agave or maple syrup
• 50g dark chocolate (at least 70% cocoa)

Method

1. Preheat the oven to 180°C/fan 160°C/gas mark 4. Meanwhile, line a 900g loaf tin (18 x 6cm) with baking paper.
2. Place the seeds, nuts, flaxseed and oats in a large mixing bowl. Add the vanilla extract, cinnamon and syrup and mix. Spoon into the prepared tin. Press down firmly, making sure there are no gaps, and bake for about 30 minutes until lightly golden but not brown around the edges. Take out of the oven and press down again using a large spoon. Allow to cool completely.
3. Break the chocolate into small pieces, place in a microwavable bowl and heat on full power for two to three minutes, stirring at 30-second intervals, until almost molten. Stir again and leave for a few moments until completely melted. Alternatively, place the chocolate pieces in a heatproof bowl set over a pan of gently simmering water, and heat until the chocolate starts to melt, then stir until completely melted. Drizzle over the cooled nut mixture.
4. Pop the tin in the freezer for the chocolate to set. Once cooled, cut into eight bars. They will keep in an airtight container for up to seven days.

Nutrition per bar: 266 calories | 8g protein | 18g fat (4g saturates) | 16g carbs (12g total sugars) | 4g fibre

Recipes taken from The Vegan Athlete’s Cookbook: Protein-Rich Recipes To Train, Recover And Perform by Anita Bean (Bloomsbury, £16.99). Out now

Even though it’s the simplest of foods, for some reason cooking rice is a bit of an art, which can put a lot of people off making the stuff. But whether you’re wary of it or you’re looking to zhuzh up your plain boiled basmati, it’s time to introduce some nice rice to your life. The Rice Association has celebrated National Rice Week (13th-19th September, but you knew that already) by pulling together ricey recipes from a host of leading chefs.

You’ll find the full range of recipes on the Rice Association website, but the one that caught our eye was the baked Mexican rice with beans and greens, topped with a mango salsa, from Niki Webster at Rebel Recipes. It’s full of veg and beans, and pretty easy to prepare – anytime you see “combine all the ingredients” near the start of a recipe you know you’re in for a relatively easy ride. It also cooks the rice in the oven which, in our experience at least, is the most foolproof way of getting rice right.

Ingredients (Serves Four)

For the rice

• 650ml vegetable stock (or boiling water)
• 250g long grain rice, rinsed well
• 1 can black beans, drained
• 40g greens (eg asparagus/broccoli/spring greens), chopped
• 3 spring onions, sliced
• Salt and pepper, to taste

For the tomato sauce

• 1 red onion, sliced
• 1tbsp olive oil
• 3 garlic cloves, sliced
• 1tbsp smoked paprika
• ½tsp chilli powder or chipotle powder
• 1tsp ground cumin
• 1tsp oregano
• 5 tomatoes, chopped
• 3tbsp sun-dried tomato paste

For the mango salsa

• 1 mango, peeled and sliced into cubes
• Fresh coriander and mint, shredded
• Juice of 1 lime
• Pinch of sea salt flakes and chilli flakes

See related

• Finish Veganuary On A High With This Spinach, Sweet Potato And Raisin Biriyani
• Kedgeree-Style Rice With Smoked Haddock And Green Beans Recipe
• The Best Vegan Recipe Box And Meal Delivery Services

Method

1. Preheat the oven to 180℃/gas 4. Combine all the rice ingredients in a casserole dish and stir. Cover tightly with foil, then bake for 15 minutes.
2. In the meantime, fry the onion in the olive oil on a medium heat for eight minutes.
3. Add the garlic and spices and stir to combine. Add the chopped tomatoes and sun-dried tomato paste and simmer for six minutes until the tomatoes have started to break down.
4. Remove the rice from the oven and add the tomato mix to the rice. Stir to combine, then bake for a further 15 minutes or until the rice is tender.
5. Make the salsa by adding all the ingredients to a bowl and mixing to combine. Serve with the baked rice.

One of the fundamental pieces of dietary advice given in the UK is to eat two portions of fish a week, one of which should be oily fish. There are several reasons for this, but one of them is that oily fish is a good source of omega-3 fatty acids.

You can also get these fatty acids from plant sources, though it’s not as easy for the body to absorb them in this form. You can also get them from supplements. For more information on why omega-3 fatty acids are important and how to go about getting them, we spoke to registered nutritionist (RNutr) Rhiannon Lambert.

What is omega-3?

It’s an example of unsaturated fat, and there are three main types of it: alpha-linoleic acids (ALA); docosahexaenoic acid (DHA), which is the really important one; and EPA, which is eicosapentaenoic acid. ALA is mainly found in plant-based sources, while DHA and EPA mainly come from animal sources.

DHA is the one that we really need to be getting enough of. It’s actually the most abundant form in the body – 60% of our brain is made up of fat, and that’s predominantly those DHA fatty acids. Omega-3 plays a role in our cell structure. The outside coating of a cell is the cell membrane, which retains the structure, and you need these fatty acids to build those membranes.

What are the established benefits of omega-3?

The key research is on brain health, and a lot of it is on Alzheimer’s disease. You’ve got the umbrella term dementia, Alzheimer’s comes under that, and we’ve got a lot of research that with neurodegenerative diseases, perhaps dietary interventions can slow it down or reduce the risk.

There’s also a tonne of research that it’s beneficial for cardiovascular health. Fertility is another area as well – eating a Mediterranean diet which contains omega-3s has been linked to fertility.

They’re the key areas that we have a lot of research in. But it’s important to add, it’s still evolving. The brain is a difficult area to study, and there are lots of areas linked to brain health, but omega-3 is one pathway that we can look at.

We’ve covered Cochrane reviews of the available evidence suggesting that omega-3 has a limited impact on heart health. What’s your view on that?

What we can take from it is that we still don’t have a full understanding of omega-3 and messages can be mixed. The UK still promotes eating it for heart health, but there is some evidence that does suggest otherwise. Ultimately there is no harm in consuming omega-3 and there is enough evidence to suggest in other areas that it can be beneficial.

Is there any guidance on how much omega-3 you need?

We’re advised to eat two portions of fish a week, only one of which is oily. This is because of the levels of mercury in fish in the sea now.

When it comes to advising how much omega-3 we need, it’s a very grey area. There’s no official guidance in the UK on omega-3 itself, especially in supplementation forms. In America, they say a minimum of 250 to 500mg of combined EPA and DHA for healthy adults daily. So that’s a rough guideline. The American recommended daily allowance of ALA is 1.6g a day for men and 1.1g for women.

In the UK, we do advise that for children, boys can have more portions of oily fish than girls – boys could have two, girls could have one. That’s because of the potential impact on fertility for women with the stored minerals in their body from the pollutants that are found in fish.

What are good dietary sources of omega-3?

The key sources are oily fish, but if you don’t consume them, then nuts and seeds. Meat does have some omega-3, but it’s not known as a really good source. Some fish are higher in omega-3 than others – fish like sardines, salmon, mackerel are higher than white fish like sea bass and sea bream.

There is also algae. Most people know omega-3 comes from oily fish, but the fish eat the algae in the sea, which contains DHA, and we consume the fish that eat the algae. So if you’re a vegan, you can just take the DHA algae and cut out the middleman.

The reason we want fish, though, is because we absorb DHA really well when it comes from fish. When we’re simply getting the plant-based form ALA – which you get in things like avocado, nuts and seeds – we don’t absorb it very well. It takes a very long time to convert in the body to DHA and EPA.

See related 

• Eat This Moroccan Salmon Recipe Because We All Need More Oily Fish In Our Lives
• Tom Kerridge’s Cajun Salmon Recipe Is A Delicious Low-Calorie Dinner

Are there different types of omega-3 supplements?

Yes there are. You want to be looking for EPA and DHA in a fish oil supplement, and you can also get things like krill oil that will contain omega-3.

Vegans can have DHA in algae form if they don’t feel comfortable taking the oily fish, and actually, it’s often higher-quality these days anyway, because the quality of fish oil can vary greatly.

Can you have too much omega-3?

You can have too much, and pregnant women shouldn’t be taking it on top of a vitamin A supplement.

In the UK we don’t have recommended amounts but the European Food Safety Authority, which we use, says up to 5,000mg is safe in a dose. However, the FDA, which is the Food and Drug Administration in the USA, says you shouldn’t exceed 3,000mg a day. That’s because of the risk of excessive bleeding and blood thinning. The advice is mixed but it’s not good to take too much of anything.

I would always say speak to a health professional before taking a supplement, especially if you’re pregnant.

How does omega-6 relate to omega-3?

We have insufficient evidence about the impact of omega-6, but it’s believed that like with cholesterol, there’s a ratio of good and bad. You want more omega-3 and less omega-6, because it’s thought that if the ratio is the wrong way around, it can create inflammation in the body. But inflammation in nutrition is very blurred and confused as it is. There is no miracle food that you can eat and suddenly expect to have no inflammation in your body.

We spoke to Rhiannon Lambert around the launch of the Nutri Within supplement range at LloydsPharmacy

If you’re aiming to improve your gut health through your diet, there are a couple of key targets you should try to hit each week. The first is to eat enough fibre, and the second is to vary your sources of fibre and nutrients by eating at least 30 different plant foods per week.

Hitting both targets is good for more than just your gut health. It will benefit you in all sorts of ways, bringing a variety of essential vitamins and minerals into your diet.

It’s also relatively easy to hit both targets once you get into the habit. While eating 30 different plant foods in particular might sound tricky, you can easily tick off between five and 10 of those in one meal if you plan it right.

This overnight oats recipe, for example, contains at least nine plant foods (more if you go wild with the chopped fresh fruit). The recipe, which has been created by Dr Joan Ransley for Love Your Gut Week, obviously also contains oats, which contain two types of dietary fibre. It’s the perfect way to start a gut-healthy day, and takes just 15 minutes to prepare the night before. The oats will also last in the fridge for up to three days, so you can make a few servings at once.

Banana And Coconut Overnight Oats

Ingredients (Serves Four)

• 100g oats
• 15g chia seeds
• 300ml semi-skimmed milk
• 100g plain yogurt
• 40g walnuts
• 40g dates, pitted and roughly chopped
• 1 banana, peeled and chopped into small cubes
• 30g coconut flakes
• 60g chopped fresh fruit (eg apples, blueberries, strawberries)
• 30g nuts (eg chopped almonds, pecans)
• 10g maple syrup (optional)

Method

1. Place the oats, chia seeds, milk, yogurt, walnuts, dates and banana in a large bowl. Add 20g of the coconut shavings and mix well. Cover the bowl and place it in the fridge. It will be ready to eat after two hours but can be left in the fridge overnight (hence the name) and eaten the next day. Oats and chia seeds are very absorbent and will continue to soak up milk for several hours. Add more milk or water to the overnight oats if you think they have become too thick.
2. Serve the overnight oats with a mixture of chopped fresh fruit, the remaining coconut flakes and a few chopped nuts. Add a drizzle of maple syrup if you like.

For more recipes visit loveyourgut.com

More About Gut Health

• Treat Your Gut To This Chicken Schnitzel And Salad Recipe
• Improve Your Diet With These Foods That Are Good For Your Gut
• Are Fermented Foods Good For You?
• High-Fibre Foods To Help You Lose Weight And Get Healthier

It’s common knowledge that when you start training to build muscle your protein requirements rise. However, protein is not the only nutritional player with a role in building muscle.

To find out what else you should consider, we asked Kerri Major, a dietitian, qualified personal trainer and author of The Dietitian Kitchen: Nutrition for a Healthy, Strong and Happy You.

Along with protein, what micronutrients play an important role in building muscle?

Plenty of vitamins and minerals are needed so your body can perform efficiently in the gym and you can build muscle. Most of these are needed only in small amounts that can easily be obtained through a balanced diet. However, as outlined in a position paper from three major North American nutritional bodies, there are three – iron, calcium and vitamin D – that play an important role in optimising performance and may be required in greater amounts when training.

Iron: Rapid muscle growth is one common factor that can adversely affect iron levels, which is not going to help further muscle growth. As the paper’s authors explain: “Iron deficiency, with or without anaemia, can impair muscle function and can limit the muscles’ capacity to work as efficiently, leading to compromised training adaptation and athletic performance.”

Increasing your iron intake from food is the right way to combat this. Iron is found in animal (haem) and plant (non-haem) sources. Haem iron, found in meats like beef, lamb and pork, is more easily absorbed by the body. Non-haem sources include legumes and pulses such as lentils, beans and peas, cereals, tofu, as well as green vegetables like spinach, kale, broccoli and cabbage, and it’s also found in nuts and dried fruit. If you’re eating non-haem iron, having it with foods rich in vitamin C – which includes green veg – helps the body absorb the iron more easily.

Vitamin D: This is a vitamin that works with other minerals to promote healthy muscles, among other things, and being deficient can have a negative impact on athletic performance.

While vitamin D can be consumed through certain foods, our bodies generate the majority of vitamin D from sunshine, and in the UK it is recommended that all adults should consider taking a daily 10-microgram vitamin D supplement during autumn and winter when there’s little sunshine. Aim to have a diet rich in foods that contain vitamin D and to spend some time in the sun, but stick to the recommended daily dose – make sure any supplement you buy doesn’t have a dose greater than 10mcg (lots do) to prevent overconsumption.

Calcium: This mineral is crucial for the health of bone tissue, as well as being needed for healthy muscle and nerve function, meaning it plays a crucial role in athletic performance.

A lack of calcium can go hand in hand with things like restricted calorie intake or avoiding dairy products. You can supplement with calcium, but this should only be done on the recommendation of a dietitian.

• Foods That Contain Calcium, Including Non-Dairy Sources

Do you need to use supplements to get these micronutrients?

If you’re eating a balanced and varied diet, there is usually no need for supplementation. However, there can be cases in which people aren’t getting enough micronutrients, when supplementation would be beneficial. Examples are if you’re frequently restricting calorie intake, practising extreme weight-loss dieting, cutting out food groups entirely, or eating a diet that’s not well balanced enough.

If single micronutrient supplementation is required, it should be guided by a doctor and/or dietitian and is generally only appropriate for correction of a clinically defined medical reason.

By consuming a well-balanced diet with a focus on variety, you can avoid micronutrient deficiencies and gain the benefits of many other performance-promoting eating strategies. Taking vitamin and mineral supplements if there’s no pre-existing deficiency does not improve athletic performance.

Is it worth taking multivitamins if you’re training in the gym regularly and aiming to build muscle?

Multivitamins are not recommended for the general population and, in most cases, are not required. Many multivitamins can contain over and above the reference nutrient intake (RNI) for particular micronutrients, which, if taken alongside dietary sources, can put you at risk of excessive consumption and the potential side effects associated with this.

The main focus should be to consume a well-balanced diet that is sufficient in calories to support your energy needs and which includes a variety of fruit and vegetables, wholegrains, and a sufficient intake of fat.

If you want to maintain a healthy weight, it’s a good idea to limit the amount of sugar you eat, and if you want to lose weight, it’s a great idea to limit the amount of sugar you eat. That bit is simple. Cutting down on sugar, however, isn’t as simple as drinking your tea without it (although that is an excellent place to start), because the sweet stuff is found in abundance in all kinds of foods. Some of those are obvious – you all know that fizzy drinks and cakes are high in sugar, right? – and some are less so, with savoury shop-bought sauces and ready meals often containing surprisingly large amounts of sugar.

To make sure your sugar intake isn’t going overboard, you need to do a couple of things. One is to work out roughly how much you should be eating, and the second is to start scanning labels carefully to ensure sugar isn’t sneaking into your diet in unexpected ways. For advice on both of those, we spoke to dietitian Aisling Pigott of the British Dietetic Association.

What is the recommended amount of added sugar people should have each day?

There’s no absolute amount of sugar that’s recommended for everyone. You need to work out how it relates to the overall amount of calories you consume each day.

“Ideally, less than 5% of our calorie intake should come from added or ‘free’ sugar,” says Pigott. “So for example, for an average – and I use that term loosely, because we are all very different – woman requiring 2,000 calories, this would equate to 25g of free sugar.”

What is an added sugar?

“This refers to sugars removed from the original source,” says Pigott. “For example, fruit doesn’t count as added sugar when it’s in its whole from, but fruit syrup would count. Sometimes this can get confusing for products containing milk or fruit because some of the sugar will be naturally occurring and does not need to be limited. I always suggest that people check the sugar content, then follow it up by checking the ingredients for milk and sugar to make an informed decision.”

Yogurt is one product that can demonstrate this confusion, in that it contains milk sugars but also often free sugars. Charity Diabetes UK has some handy information on working out how much added sugar is in a yogurt: as a rough guide, the first 5g of sugars in 100g of yogurt is generally milk sugars; beyond that, it’s likely to be added sugars.

When checking an ingredient list, it’s worth knowing that these are listed in order of the quantity present. So if sugar (or something like fructose, dextrose or glucose) is listed in the top three ingredients, it’s safe to assume that it’s got a lot of sugar in it.

To apply this to milk, standard whole milk contains around 5g of sugar per 100ml, but chocolate milk has around 9g-10g per 100ml, and sugar comes in at second in the ingredient list. That’s an indication that there’s a significant amount of free sugar present.

When figuring out how much sugar you can eat a day, is there any difference between white sugar, brown sugar, honey and syrups?

“Unfortunately sugar is sugar and all of these sources should be consumed in moderation,” says Pigott. Alternative sugar sources might also contain some other nutrients, but the sugar counts towards your added sugar intake just the same.

• To find out more about those other nutrients in honey, we asked a dietitian, is honey good for you?

Which common foods are surprisingly high in sugar?

Thankfully, this bit is simple. Sugar is in everything.

“Biscuits, some breads, beans, cereal, ready meals – the list goes on,” says Pigott. “Generally anything which has been processed may have sugar added, so do check!”

What should people look out for on a label to tell if a product is high in sugar?

“Anything with more than 20g sugar per 100g is a high-sugar food,” says Pigott.

This is really the key thing to check, because it’s easy to be misled by serving sizes and other label shenanigans. Even the traffic light system on the front of packs isn’t a foolproof guide because, as Pigott explains, it “isn’t legally binding and standards across suppliers and products differ.”

We realise that’s a lot on to take on, so here’s the simple version. Work out how much 5% of your daily calories is and start checking food labels closely, including a scan of the ingredients list. Oh, and stop putting sugar in your tea.

If you’re looking to improve your diet, two changes that are pretty much guaranteed to help are to increase the amount and variety of vegetables you’re eating, and to ensure you have a portion or two of oily fish on your weekly menu.

This dish from Green Chef, one of the best recipe boxes, will help on both counts. The miso glazed salmon is paired with tenderstem broccoli, mangetout and peppers for a delicious dinner that contains two portions of your five-a-day.

Ingredients (Serves Two)

• 15g miso paste
• 2tbsp tamari sauce
• 2 salmon fillets
• 150g tenderstem broccoli
• 1 bell pepper
• 150g mangetout
• 1 garlic clove
• 1tbsp maple syrup
• 1tsp black sesame seeds

Method

1. Preheat your oven to 220°C/200°C fan/gas mark 7. In a large bowl, combine the miso paste and half the tamari. Pat the salmon fillets dry with kitchen paper. Add the salmon fillets to the miso marinade and ensure they’re fully coated. Make sure to wash your hands and equipment after handling raw fish.
2. Cut the larger tenderstem broccoli florets lengthways. Halve the pepper and discard the core and seeds. Slice into thin strips. Slice the mangetout in half lengthways. Peel and grate the garlic (or use a garlic press).
3. Place the salmon fillets on a lined baking tray with a drizzle of oil. Spoon any remaining marinade over the salmon. Bake on the top shelf of the oven for 14-16 minutes, or until cooked – the fish is cooked when it is opaque in the middle.
4. When the salmon has been in the oven for six minutes, heat a large frying pan on a high heat with a drizzle of oil. Add the tenderstem broccoli and pepper. Cook for two to three minutes until starting to char. Add the mangetout to the pan and cook for a further two to three minutes. If you’d like to, season with salt and pepper.
5. Add the garlic and sauté for one minute to soften. Remove the pan from the heat and pour in the maple syrup and remaining tamari. Stir to coat.
6. Divide the stir-fried maple veggies between two plates. Top with the salmon fillets, drizzling over any remaining marinade and sprinkling the black sesame seeds over the salmon.

More Salmon Recipes

• Tom Kerridge’s Cajun Salmon Recipe Is A Delicious Low-Calorie Dinner
• How To Cook Pan-Roasted Salmon
• Eat This Moroccan Salmon Recipe Because We All Need More Oily Fish In Our Lives
• The Simplest Grilled Salmon Recipe Imaginable