70g jumbo oats (use gluten free if preferred) 250ml unsweetened almond milk (or use milk of your choice) 1-2 tsps sweetener of your choice, eg honey, stevia 20g ground flaxseed for the topping: 40g tinned prunes in juice 60g kiwi, chopped or sliced 40g Greek yoghurt (use dairy free if preferred) 2 tsps honey Serves 1 Per serving: 426 Calories 16g Protein 68g Carbs 10g Fat Place the oats and milk in a saucepan over a medium flame. Stir well and cook for 4-5 minutes, or until cooked. Add more milk or cold water during cooking time, to achieve desired consistency. Stir in the sweetener and flaxseed. Remove the pan from the heat and leave to sit for 5 minutes. Transfer to a bowl and add the toppings. Serve. Consume immediately.

A small amount of coconut oil to grease tin 1 large ripe banana 1 egg 150g grated courgette 10g chia seeds 70g oats (use gluten free if preferred) 30g vanilla flavour whey or rice protein powder a small pinch of baking powder 1 tsp stevia (or use sweetener of your choice) 1 tsp vanilla extract 40g fresh blueberries Makes 6 bars Per bar: 111 calories 3g fat 14g carbs 7g protein Preheat oven to 180 ̊C/350 ̊F. Lightly grease the base and sides of a loaf tin with coconut oil. Line the base with baking paper. Mash the banana in a bowl. Add the egg and mash again. Add the remaining ingredients except for the blueberries and stir until well combined. Add the blueberries and stir gently. Mix together until combined. The consistency should be wet. If the mixture is too dry, add a splash of cold water or milk. Pour the mixture into the tin and even out the surface with a spatula. Bake for 20 minutes or until firm. A skewer inserted should come out clean when cooked. Remove from the tin and place on a wire rack to cool. Cut into 6 slices. Serve. Store any leftovers in an airtight container for up to 3 days or freeze on same day.

A small amount of coconut oil to grease tin 5 eggs 3 egg whites a pinch of sea salt a pinch of ground black pepper 1⁄2 tsp chilli powder 1⁄2 a red bell-pepper, diced 40g cooked ham, chopped 50g leek, chopped 50g ripe avocado, diced 15g Feta cheese Makes 9 muffins Per muffin: 81 calories 5g fat 3g carbs 6g protein Preheat oven to 180 ̊C/350 ̊F. Grease 9 muffin tin compartments with coconut oil. Place the eggs in a jug with the salt, pepper and chilli powder. Beat gently with a fork. Add the ham, bell-pepper, leek and avocado and stir gently. Spoon the mixture into the compartments. Crumble the Feta cheese over the top. Bake for 20-25 minutes or until firm. Allow to cool in the tin. Serve the muffins with salad or enjoy on their own as a snack. Store any leftovers in an airtight container and refrigerate for up to 3 days.

3 pitted Medjool dates 85g dried mango, finely chopped 40g oats (use gluten free if preferred) 90g almonds 25g vanilla flavour whey or rice protein powder (optional) 30g unsweetened coconut flakes 1 tsp vanilla extract 1 tsp ground cinnamon 2 tsps chia seeds a pinch of sea salt 40ml cold water or milk of your choice Makes 9 bars Per bar: 160 calories 8g fat 16g carbs 6g protein Line the base of a 15x15cm baking tin with baking paper. Place the mangos and dates in a food processor or high speed blender and process until broken up into a chunky paste. Transfer the mixture to a large bowl. Place the almonds and oats in the food processor / blender and process until mixture is crumbly. Transfer the mixture to the bowl. Add the remaining ingredients to the bowl, except for the water/milk, and stir to combine. Add the water/milk, a little at a time, and combine well until sticky. Transfer the mixture to the tin and flatten down firmly. Refrigerate for 30 minutes or until firm. Cut into 9 bars. Serve. Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on same day.

For the mango purée: 80g ripe mango juice of 1⁄2 a lemon For the overnight oats: 50g fresh raspberries 120ml unsweetened almond milk (or use milk of your choice) 75g oats (use gluten free if preferred) 10g shelled hempseed or flaxseed 2 tsps honey or maple syrup 5g chia seeds For the topping: A few fresh raspberries Serves 2 Per serving: 251 calories 7g fat 39g carbs 8g protein Place the raspberries into a sealable container and mash well. Add the remaining ingredients and stir until thoroughly combined. Cover and refrigerate for 4 hours or overnight. Stir the oat mixture well and add more milk if required. Transfer to two serving bowls. Place the mango and lemon juice in a blender and blend until smooth. Top the oats with the mango purée and a few fresh raspberries and serve. Store any leftover oats and mango purée in separate airtight containers and refrigerate for up to 2 days.

160g Greek yogurt (use dairy free if preferred) 20g vanilla flavour whey or plant-based protein powder ½ tsp ground cinnamon ½ tsp sea salt 60g frozen mango chunks 50g frozen raspberries to serve: 10g frozen raspberries ½ tsp desiccated coconut Serves 1 Per serving: 270 calories 30g protein 33g carbs 2g fat Place all of the ingredients in a blender jug, expect for the raspberries. Blend well until creamy. Transfer half of the mixture into one half of a serving bowl. Add 50g raspberries to the blender jug and blend until smooth. Pour the mixture into the other half of the bowl. Decorate with a few extra frozen raspberries and a sprinkle of desiccated coconut. Consume immediately.

2 tsps coconut oil or butter, to grease tin 1½ tsps olive oil 90g unsmoked bacon, visible fat removed and chopped 70g red bell-pepper, chopped 2 spring onions, chopped 10 eggs ¼ tsp sea salt ½ tsp ground black pepper ½ tsp baking powder 60g Cheddar cheese, grated (use dairy free if preferred) 70ml whole milk (or use dairy free milk of your choice) Makes 9 muffins Per muffin: 138 calories 10g protein 2g carbs 10g fat Preheat oven to 180˚C/350˚F. Grease 9 muffin tin compartments with coconut oil or butter. Heat ½ tsp olive oil in a frying pan over a medium heat. Add the bacon and fry for 4-6 minutes, stirring occasionally until crispy. Add the pepper and spring onions and fry for 3 minutes, stirring occasionally until soft. Remove the pan from the heat. Crack the eggs into a jug. Whisk gently with a fork. Add the salt, pepper, remaining oil, milk and baking powder. Stir well. Bake for 25 minutes, or until firm in the centre. Enjoy warm or cold. Store any leftovers in an airtight container and refrigerate for up to 4 days.

45g oats (use gluten free if preferred) 160ml unsweetened almond milk 2 tsps chia seeds 1⁄2 tsp vanilla extract the seeds of 1 vanilla pod (optional) – cut the pod open and gently scrape out the seeds inside. 70g Greek yoghurt (use dairy free if preferred for the fudge: 25g almond butter 1⁄2 tsp coconut oil, melted 1⁄2 tsp cocoa powder 1⁄2 tsp honey Serves 1 Per serving: 491 calories, 27g fat, 41g carbs, 21g protein. Place all of the ingredients in a sealable container and mix well. Seal and refrigerate for at least 2 hours, or overnight if you have time. Stir well and add a splash of almond milk if the mixture is too thick, until desired consistency is achieved. Place the fudge ingredients in a bowl and mix well until smooth. Add a splash of almond milk if the mixture is too thick. Transfer half of the oat mixture into a dessert glass or jar. Add a layer of the fudge mixture, then top with the remaining oats. Serve. Store any leftovers in an airtight container and refrigerate for up to 2 days.

90g oats (use gluten free if preferred) 400ml recently boiled water 150g frozen summer berries 40g vanilla flavour whey or rice protein powder Serves 2 257 calories, 5g fat, 31g carbs, 22g protein. Place the oats and water in a saucepan and place over a medium heat. Stir well and cook for 2 minutes. Add the berries, stir well and cook for 4-5 minutes, stirring frequently. Add more water during cooking time if required. Remove from the heat and allow to stand for 10 minutes. Add the protein powder and stir rapidly, until well combined. Transfer to 2 serving bowls. Consume immediately.