Lunch · 30 min
Tofu Quinoa Edamame Bowl
Warm cooked-quinoa bowls with browned tofu, edamame and vegetables.
- 34.84g
- protein
- 418.56
- kcal
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Page 8 of 9 · showing 169–192 of 197
Breakfast · 27 min
Tofu Scramble Breakfast Burrito
Fully cooked tofu scramble, black beans and spinach in warm whole-wheat wraps.
- 29g
- protein
- 380
- kcal
Lunch · 35 min
Tom yum soup with prawns
A bright Thai-style prawn soup infused with lemongrass, galangal and makrut lime leaves, with oyster mushrooms and a measured coconut-milk finish. Add the prawns only at the end so they stay tender.
- 33g
- protein
- 247
- kcal
Breakfast · 20 min
Tomato Feta Egg Toast
Whole-wheat toast topped with cooked egg, feta, tomato and spinach. Keep the bread dry until serving so the topping does not soften it.
- 28g
- protein
- 436
- kcal
Snack · 55 min
Torrijas with sherry
Spanish-style egg-soaked bread cooked in a pan with a measured splash of sweet sherry. Soak the bread briefly, then fry in batches and finish with icing sugar and crème fraîche.
- 10g
- protein
- 336
- kcal
Dinner · 210 min
Traditional Croatian Goulash
Croatian-inspired beef and vegetable stew slowly simmered until the meat is tender.
- 28g
- protein
- 331
- kcal
Dinner · 55 min
Trinxat (Potato, Cabbage and Bacon Hash)
Catalan-style potato-and-cabbage hash with crisp bacon and garlic.
- 11g
- protein
- 263
- kcal
Lunch · 45 min
Tuna and Egg Briks
Eight small, three-layer baked tuna-and-egg filo briks with tomato-cucumber salad and a measured apricot condiment; two briks per person.
- 15.48g
- protein
- 297.08
- kcal
Lunch · 15 min
Tuna Chickpea Crunch Salad
A no-cook salad of drained tuna and ready-to-eat chickpeas with crisp cucumber and tomato. Greek yogurt, lemon and olive oil make the measured dressing.
- 38g
- protein
- 301
- kcal
Breakfast · 15 min
Tuna Cottage Cheese Breakfast Toast
Four open whole-grain toasts topped with drained water-packed tuna, 2%-fat cottage cheese and fresh cucumber. The 300 g tuna is the weight after draining, not the unopened can weight.
- 27.55g
- protein
- 246.72
- kcal
Snack · 14 min
Tuna Cucumber Snack Toasts
Small whole-wheat tuna toasts with cucumber, Greek yogurt and lemon. Drain the tuna and dry the cucumber before assembling.
- 34g
- protein
- 263
- kcal
Lunch · 20 min
Tuna Poke-Style Rice Bowl
Poke-style bowls using cooked canned tuna, not raw fish.
- 36.85g
- protein
- 481.09
- kcal
Lunch · 27 min
Tuna Sweetcorn Whole-Wheat Pasta Salad
A chilled whole-wheat pasta salad with drained tuna, sweetcorn, cucumber and lemony yogurt. Cool and drain the pasta before mixing.
- 43g
- protein
- 476
- kcal
Lunch · 23 min
Tuna Whole-Wheat Pasta Yogurt Salad
A chilled whole-wheat pasta salad with drained canned tuna, cucumber and tomato in a lemon-yogurt dressing. The listed pasta weight is cooked, not dry.
- 41g
- protein
- 364
- kcal
Lunch · 25 min
Tuna yogurt pasta salad
Wholegrain pasta, tuna, sweetcorn, peppers, and a sharp mustard-yogurt dressing.
- 42g
- protein
- 480
- kcal
Breakfast · 22 min
Turkey Avocado Breakfast Toast
Four open toasts with pan-cooked turkey breast, fresh avocado and tomato. The 320 g turkey is weighed raw; each portion uses 50 g whole-grain bread and 30 g avocado.
- 25.77g
- protein
- 271.15
- kcal
Dinner · 33 min
Turkey Brown Rice Edamame Skillet
Turkey and vegetables over warm cooked brown rice with edamame.
- 47g
- protein
- 437
- kcal
Lunch · 33 min
Turkey Brown Rice Power Bowl
Lime turkey, sautéed zucchini and carrot over already-cooked brown rice.
- 39g
- protein
- 370
- kcal
Breakfast · 35 min
Turkey Egg Sweet Potato Hash
Sweet-potato breakfast hash with thoroughly cooked turkey and eggs.
- 26g
- protein
- 254
- kcal
Dinner · 55 min
Turkey Quinoa Stuffed Peppers
Baked peppers filled with cooked turkey, already-cooked quinoa, tomato and feta.
- 36g
- protein
- 447
- kcal
Lunch · 37 min
Turkey Sweet Potato Spinach Bowl
Roasted sweet potato and turkey with wilted spinach and cool yogurt.
- 42g
- protein
- 341
- kcal
Dinner · 35 min
Turkish-Style Lamb
Grilled oregano lamb steaks with a yogurt glaze, served in pita with mint yogurt, lettuce and onion. Four pitas make three substantial portions.
- 39.05g
- protein
- 402.4
- kcal
Breakfast · 40 min
Vegetarian Shakshuka
Eggs gently set in spiced tomato and pepper sauce, with measured toast.
- 12.57g
- protein
- 236.25
- kcal
Dinner · 115 min
Venezuelan Sancocho
Six generous bowls of Venezuelan-inspired beef-shank soup with corn, potato and yautia. This measured, simplified version omits the cassava, yam and squash present in some family recipes; the displayed macros cover only the listed ingredients.
- 40.58g
- protein
- 358.98
- kcal