Chicken Tzatziki Bowl - to try

 

Chicken Tzatziki Bowl — 50g protein, 345 calories, two minutes prep time!

Full Recipe (1 serving)
* Cucumber — 1 medium, finely sliced
* Red onion — ½ small, diced
* Low fat Greek yogurt — 160g
* Garlic — to taste, minced or fresh
* Lemon juice — ½ squeeze
* Olive oil — 6ml
* Salt — to taste
* Cooked chicken breast — 150g
* Lemon zest — optional

Add 100g chickpeas for extra fibre.

Combine yogurt, garlic, lemon juice, olive oil and seasoning to make the tzatziki. Mix in cucumber and red onion. Add chicken and toss everything together.

First Take Hadrian

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One-Pot High-Protein Chicken Biryani

 

One-Pot High-Protein Chicken Biryani — One pan. Minimal washing up. Elite macros. Elite taste. Took me no time to prep. Perfect family dinner or easy meal prep. Highly recommend! What a nice mix up to boring chicken and rice.

Full Recipe (Approx. 4 servings)
* Chicken breast, diced — 600g (approx. 21.2 oz / 1.3 lbs)
* Basmati rice (uncooked) — 200g (approx. 7 oz / 1 cup)
* Onion, thinly sliced — 1 onion (approx. 150g / 5.3 oz)
* Red pepper, diced — 1 pepper (approx. 100g / 3.5 oz / 3/4 cup)
* 0% fat Greek yoghurt — 150g (approx. 5.3 oz / 2/3 cup)
* Peas (frozen is fine) — 100g (approx. 3.5 oz / 2/3 cup)
* Light coconut milk — 100ml (approx. 3.4 fl oz / 2/5 cup)
* Boiling water or chicken stock — 300ml (approx. 10.1 fl oz / 1.25 cups)
* Olive oil (or spray) — 1 tbsp (approx. 15ml)
* Garam masala — 1 tsp
* Ground cumin — 1 tsp
* Paprika — 1 tsp
* Turmeric — 1/2 tsp
* Chilli powder (optional) — 1/2 tsp
* Salt & pepper — to taste

Method:
1. Combine ingredients into an oven-safe dish or pot.
2. Cook for 60 minutes at 180°C.
3. Once done, fluff the rice with a fork and taste for seasoning.
4. Add chopped coriander or a squeeze of lemon to finish.

Macros & Fibre (per serving)
* Calories: 540 cals
* Protein: 48g
* Carbs: 45g
* Fat: 15g
* Fibre: 5g

Verdict
9/10 — One pan means minimal washing up, and the prep takes virtually no time at all. With elite macros and elite taste, it serves as the ultimate family dinner or easy meal prep option. A brilliant way to switch things up from boring chicken and rice. Highly recommended!

Full credit to @gymtrav for the original — go show them some love. 🤍

High-Protein Cheesecake - to try

 

High-Protein Cheesecake — Surprisingly tastes like cheesecake, took no time at all to prep, and honestly took my breath away—left speechless! Personally, I’d pair it with some berries, but it was top-tier and I’ll certainly make it again.

Full Recipe (For 1 generous serving)
* Plain Greek yogurt (high-protein / 0%) — 1 cup (approx. 225g)
* Large egg — 1 egg
* Honey — 2 tbsp (approx. 30g)
* Vanilla extract — 1/2 tsp
* Salt — A tiny pinch

Method:
1. Mix everything really well together in a bowl until completely smooth.
2. Pour the mixture into a lightly greased small ramekin or oven-safe dish.
3. Bake at 325°F (approx. 165°C) for 20 minutes. The edges should be set while the center still has a slight jiggle.
4. Let it cool completely, then refrigerate for at least 2 hours (overnight is even better) to firm up and get that cold, creamy cheesecake texture.
5. Top with fresh berries and enjoy!

Macros & Fibre (per serving)
* Calories: ~302 cals
* Protein: 30g
* Carbs: 38g
* Fat: 4g
* Fibre: 1g (Estimated)

Verdict
9.1/10 — An absolute masterpiece that genuinely tastes like authentic cheesecake. Incredibly fast to put together, leaves you completely speechless at how good the texture is, and hits your precise macro goals. A guaranteed repeat!

Full credit to @itscharles.health for the original — go show them some love. 🤍

First Take Hadrian

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Apple Crumble Baked Oats - to try

 

Apple Crumble Baked Oats — An elite meal prep breakfast with fantastic macros that tastes like apple crumble, which I’m a total sucker for! Pair with Greek yogurt to further bump the protein. Highly recommended.

Full Recipe (for 1 portion)
* Apple — 1/2 apple (approx. 90g–100g / 3.2 oz – 3.5 oz)
* Porridge Oats — 25g (approx. 0.9 oz / 1/4 cup)
* Greek Yogurt (0%) — 175g (approx. 6.2 oz / 3/4 cup)
* Milk of choice (semi-skimmed used) — 90ml (approx. 3 fl oz / 1/3 cup)
* Cinnamon — 2 tsp
* Honey — 5g (approx. 1 tsp)

Method:
* Combine ingredients into your baking dish/portion.
* Bake it at 180°C for 35–40 minutes until set and golden.
* Note: This is a household favourite with my clients!

Macros & Fibre (per portion)
* Calories: 299 cals
* Protein: 26g
* Carbs: 41g
* Fat: 4g
* Fibre: 5g

Verdict
8.5/10 — An elite meal prep breakfast that brings fantastic macros and genuinely tastes like an apple crumble (which I’m a total sucker for). Pair it with some extra Greek yogurt on the side to further bump the protein, and you’ve got a morning winner. Highly recommended!

FirstTakeHadrian

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Split Pea Soup - to try

 

• 1 Tbsp avocado oil
• ▢1 medium onion, diced
• ▢2 garlic cloves, minced
• ▢1 large carrot, diced
• ▢2 ribs celery, sliced
• ▢2 cups split peas
• ▢6 cups vegetable broth
• ▢Sea salt to taste

• Heat oil in a large pot over medium heat.
• Add onion, garlic, carrots, and celery, and sauté for 5 to 7 minutes.
• Add split peas and vegetable broth, cover, lower the heat to a simmer, and cook for 45 minutes. Uncover and cook for 15 minutes.
• Season to taste with sea salt.

https://plantbasedonabudget.com/comfort-veggie-soup/

Potato Lentil Soup *****

 Very good!  I preferred it without the coconut milk.  We used the immersion blender but I think I would have preferred it less blended.Nick didn't add the cumin or turmeric, but I'll add them next time. 

Cooked it in the Instant Pot, using the soup setting.

• 1 Tbsp avocado oil
• ▢1 Tbsp cumin seed, whole
• ▢1 medium onion diced
• ▢2 garlic cloves minced
• ▢1- inch piece of ginger chopped
• ▢2 cups of yukon gold potatoes peeled and cubed
• ▢1 cup red lentils
• ▢4 cups vegetable broth
• ▢1 tsp sea salt or to taste
• ▢
• ▢½ tsp turmeric
• ▢

• In a large soup pot or dutch oven, heat oil over medium heat. Add cumin seeds. Heat about 1 to 2 minutes. Do not let cumin seeds burn.
• Add onion, and once it starts getting soft, add garlic and ginger. Cook over medium-low heat with the lid on for 2 to 3 minutes until the onion begins to soften.
• Add potatoes and red lentils and stir to coat. Add broth and bring to a gentle simmer.
• Cover pot and cook over medium-low heat for 15-20 minutes until potatoes and lentils are very soft and mashable.
• Add salt and turmeric to taste. 
• The soup will be chunky at this point. Eat as is, or use an immersion blender to blend until creamy. You can also use a regular blender working in batches until you reach desired consistency.

https://plantbasedonabudget.com/potato-lentil-turmeric-soup/#wprm-recipe-container-18429

Overnight Oats with Blueberry Compote (without Yogurt) *****

 

7/8/26

1/2 c rolled oats

1/2 c coconut milk

1 Tbsp chia seeds

2 tsp hemp seeds

1/2 tsp vanilla extract

1/8 tsp 100% monk fruit powder

Blueberry compote

Measure all ingredients into a glass container; mix well.  

Cover and refrigerate overnight.

In the morning, stir, and top with blueberry compote.

Blueberry Compote

2 cups frozen blueberries

2 Tbsp water

1 capful vanilla extract

1/8 tsp 100% monk fruit powder

Dash sea salt

Add all ingredients to a small saucepan and cook over medium heat, stirring occasionally, for 8-10 minutes, until blueberries start releasing their juice.  Use a fork to mash the berries, and simmer for a few more minutes.

Cool, and then add to overnight oats while making, or add it in the morning.

Fresh Green Beans in the Air Fryer *****

 So good that I overate!

• 1 lb fresh organic green beans
• ▢1 Tbsp olive oil
• 1/2 tsp garlic powder
• ▢Sea salt to taste

• Preheat air fryer to 400ºF.
• Wash and trim green beans.
• Toss with olive oil, garlic powder, and sea salt.

       Place beans in the basket or on a pan lined with aluminum foil and parchment paper.  

       Air fry for 8 minutes, stir or shake the basket, and air fry for another 8 minutes.  I checked them at 8 minutes, and then air fried them for another 2 minutes.

https://feelgoodfoodie.net/recipe/air-fryer-green-beans/

       

Soft Granola *****

7/11/2026 - Very good!  A little on the oily side coming out of the oven, but we'll see how it is after an hour. 

It was better the next morning!

9/11/2026 - Made it again, using coconut oil (I used expeller-pressed), which was called for in the original recipe.  I also added a teaspoon of cinnamon.  Really good!

Made it using 2 Tbsp butter and 2 Tbsp expeller-pressed coconut oil.  Great flavor and not as oily.  Baked it for 4 minutes, stirred, and then for 5 minutes, taking it out of the oven immediately, so it was a little more done.  

• 1/3 cup honey
• 2 Tbsp expeller-pressed coconut oil
• 2 Tbsp ghee or butter
• 2 tsp vanilla extract
• 1 Tbsp hemp hearts
• 1 tsp cinnamon
• 1 tsp sea salt, or to taste
• 2 1/4 cups rolled oats
• 1/2 cup sprouted pumpkin & sunflower seeds

1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper.  Melt together ghee and honey, and then stir in remaining ingredients. Mix well.

2. Spread granola evenly on parchment paper and bake in preheated oven for 4 minutes.

3. Take out and stir, then spread back out. Bake for an additional 5 minutes.

4. Remove pan from oven immediately. Without stirring, let it rest for at least an hour to cool. Store in an airtight container for a few weeks.

Another adaptation:

• 2 Tbsp expeller-pressed coconut oil
• 2 Tbsp butter
• 5 Tbsp honey
• 2 tsp vanilla extract
• 1 Tbsp hemp hearts
• 1 tsp cinnamon
• 1 tsp sea salt, or to taste
• 2 1/3 cups rolled oats
• 1/3 cup oat flour (rolled oats ground in coffee grinder)
• 1/2 cup sprouted pumpkin seeds

Baked for 5 minutes each time, instead of 4 minutes.  May need to make it in the conventional oven, rather than the air fryer oven, because the pan is crowded with the additional oats.

Adapted from: 

https://thecookstreat.com/soft-and-chewy-granola-honey-sweetened/

High Protein Overnight Oats

 

I tried this but used 1 Tbsp hemp seeds and 1 Tbsp chia seeds.  I skipped the flax.  I also used 1/2 cup coconut milk instead of 3/4, and used almond butter instead of pumpkin seed butter.  

• 1/2 cup rolled oats
• ▢2 Tbsp hulled hemp seeds
• ▢1 tsp chia seeds
• ▢1/2 tsp ground flaxseed
• ▢3/4 cup plant milk 
• ▢1 Tbsp pumpkin seed or almond butter
• ▢1/8 tsp monk fruit powder

Instructions

 

• Add rolled oats, hemp seeds, and ground flaxseed to a mason jar.
• Pour in milk and monk fruit, and spoon in the pumpkin seed or almond butter. Stir well so the milk is evenly distributed amongst the oats and seeds. Place in the refrigerator for about two hours, giving it a stir after 30 minutes if you can.
• Serve with toppings of your choice, such as fresh fruit or more suitable nut or seed butter.
• 
  

https://www.throughthefibrofog.com/high-protein-overnight-oats-no-protein-powder/