dinner
Baked Chickpea, Cottage Cheese & Feta Power Bake (Vegetarian)
Hearty vegetarian bake using canned chickpeas and cottage cheese for a filling, protein-rich family dinner — bakes well in advance for easy portions.
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Balanced everyday meals
A varied mix of comforting meals, colourful vegetables, grains and legumes.
dinner
Beef & Brown Rice Stuffed Peppers
Lean beef and brown rice stuffed into capsicums for a classic family meal — straightforward, high-protein and great for batch cooking in Rhian Allen’s practical style.
dinner
Bobotie-Inspired Lentil Bake with Herbed Egg Topping (Vegetarian)
A lighter, everyday bobotie twist using green lentils and Cape Malay spices with an egg topping for extra protein — simple and fridge-friendly.
dinner
Boerewors & White Bean Stew with Roast Butternut
A comforting, everyday stew pairing lean boerewors with white beans and roast butternut — hearty, family-friendly and protein-rich in a South African flavour profile.
dinner
Asian Peanut Noodle Salad
Inspired by delicious.com.au — chewy egg noodles tossed with crunchy veg, edamame and a punchy peanut-sesame dressing. No cooking required beyond the noodles. A brilliant 15-minute weeknight hero.
lunch
BBC Good Food Baked Sweet Potato with Tuna
BBC Good Food's easy, filling and nutritious baked sweet potato loaded with tuna, spring onion and low-fat crème fraîche. A high-protein lunch in 45 minutes with zero effort.
dinner
Cape Malay Lentil Curry (Dhal)
Inspired by Drizzle & Dip's Cape Malay tradition — a fragrant red lentil dhal with warm Cape spices, coconut milk and a tarka of mustard seeds. Vegan, deeply comforting and packed with plant protein.
lunch
Cape Town-Style Tuna, Avocado & Orange Salad
Inspired by Sam Linsell's Drizzle & Dip fennel, tuna, avocado & orange salad — protein-packed with bold, beautiful Cape flavours. Tinned tuna elevated to something truly stunning. 15 minutes.
dinner
Chargrilled Courgette & Halloumi Salad
Inspired by delicious.com.au — golden seared halloumi with chargrilled courgettes, cherry tomatoes and a lemon-herb dressing. A stunning vegetarian dinner salad ready in 20 minutes.
dinner
Creamy Tofu and Cauliflower Curry
A protein-rich, Indian-inspired curry featuring firm tofu, cauliflower florets, and spinach in a luscious coconut-based sauce. Adapted from Nisha Vora: Vegan Curry with Tofu - Rainbow Plant Life 🔗 Source: https://rainbowplantlife.com/vegan-curry-with-tofu
dinner
Curried Red Lentil & Spinach Skillet with Fried Egg
A quick, rustic one-pan inspired by Mogau's love for simple South African flavours — curry-spiced red lentils with spinach and a fried egg for extra protein. Uses pantry staples available at Woolworths or Checkers.
lunch
Griddled Veg and Halloumi with Couscous
A bright, fresh, colourful dish of griddled peppers, red onion and courgette served with a herby dressing, and basil and mint leaves to finish. Delightful. Each serving provides 457 kcal, 23g protein, 45g carbohydrate (of which 11g sugars), 19g fat (of which 11g saturates), 6.3g fibre and 3.6g salt. Ingredients 150g/5½oz couscous 150ml/5fl oz hot fresh vegetable stock 1 each red, yellow and green pepper, cored, seeds removed, cut into 2cm/¾in slices 1 large red onion, cut into wedges 1 courgette, sliced into thick rounds olive oil spray 250g/9oz block halloumi sea salt and freshly ground black pepper For the herb dressing 2 tbsp red wine vinegar 1 tsp garlic powder ½ tsp dried herbes de Provence ½ tsp dried Italian herb mix 1 tsp granulated sweetener 1 tsp sea salt flakes 1 tbsp cornflour, mixed to a paste with 1 tbsp water 2 tbsp finely chopped flatleaf parsley leaves To finish (optional) basil and mint leaves 1 red chilli, seeds removed, sliced on an angle Method Put the couscous into a small bowl, add a pinch each of salt and pepper and pour on the hot vegetable stock. Stir well, cover with cling film and set aside. For the herb dressing, put the water, wine vinegar, garlic powder, dried herbs, sweetener and salt into a small pan and bring to a simmer. Take off the heat, whisk in the cornflour paste, then return to the heat and cook for 1–2 minutes, or until slightly thickened. Pour into a jug and leave to cool, then stir in the chopped parsley. Place all the veg in a large bowl and season with salt and pepper. Heat a large griddle pan over a high heat, then spray with about 20 sprays of oil. Lay about half the veg in the pan, being careful not to overcrowd it, and spray them with another 20 sprays of oil. Cook for 4–5 minutes on each side, until just softened and with some char lines, then remove to a plate. Repeat with the remaining veg. Cut the halloumi in half lengthways and then cut each half into 6 slices. Spray the griddle pan again with oil and lay the halloumi slices on it. Cook over a high heat for 6 minutes on each side. Fluff the couscous with a fork, then spoon it onto a large platter. Top with the roasted veg and halloumi, then tear over the basil and mint leaves and scatter over the chilli, if using. Drizzle 6 tablespoons of the herb dressing over everything and serve. Source: BBC FOODS
lunch
Grilled Halloumi & Roasted Chickpea Sweet Potato Salad (Vegetarian)
A satisfying vegetarian bowl with grilled halloumi, roasted chickpeas and sweet potato — protein-forward and colourful for everyday meals.
dinner
Beef & Barley Skillet with Mushrooms
A rustic, quick skillet inspired by Zola's everyday entertaining — lean beef and pearl barley make a filling, protein-forward weeknight meal.
dinner
Ashlea's Creamy Chicken & Wild Rice Soup
A cosy Ashlea Carver reader favourite — creamy soup packed with tender chicken, nutty wild rice, mushrooms and vegetables. Hearty, warming and deeply satisfying.
High-protein favourites
Protein-focused breakfasts, bowls and mains. Nutrition figures are estimates per serving.
breakfast
Amasi & Cottage Cheese Protein Oats
Creamy amasi combined with cottage cheese and oats for a high-protein South African breakfast that keeps you full all morning.
breakfast
Cape Malay Spiced Tomato, Cottage Cheese & Egg Skillet
A simple vegetarian skillet blending Cape Malay spices with cottage cheese and eggs for a high-protein breakfast or brunch that's quick to make.
lunch
Cape Malay-Spiced Chicken & Lentil Salad
Bright, Cape Malay-inspired salad with spiced chicken and protein-rich lentils; family-friendly and quick to assemble using common South African staples.
lunch
Chakalaka & Cottage Cheese Protein Bowl with Mixed Beans
A quick protein bowl Mogau-style: creamy cottage cheese mixed with chakalaka and canned mixed beans — easy to assemble and full of South African pantry flavours.
lunch
Chicken & Quinoa Power Bowl
A nutrient-dense bowl with lean chicken, protein-rich quinoa, avocado, fresh veg and a creamy tahini lemon dressing. (High-Protein • Gluten-Free • Dairy-Free) Servings: 2 | Prep: 15 min | Cook: 25 min 💡 Juicy Tips • One of the best complete-protein bowls in the library — chicken and quinoa together tick every amino acid box. • Make the tahini dressing in a bigger batch and use throughout the week on salads and roasted veg. • Swap chicken for grilled halloumi or a poached egg for a vegetarian version. 🔗 Source: https://www.bbcgoodfood.com/recipes/chicken-quinoa-bowl
dinner
Chicken & Butternut Sosatie Traybake
A quick sosatie-style traybake inspired by Zola's entertaining-friendly flavours — naartjie glaze and roasted butternut make this an easy South African midweek favourite.
dinner
Ashlea's Sheet Pan Chicken Fajitas
All the Healthy Things' easy weeknight fajitas — chicken, peppers and onions seasoned and roasted together on one sheet pan. 25 minutes, minimal dishes.
dinner
Chicken & Vegetable Stir-Fry with Brown Rice
Sumaiya Essa's @sumaiyadietitian practical weeknight meal — chicken breast and colourful vegetables tossed in a simple soy-ginger sauce and served over brown rice. Ready in 20 minutes, high in protein and fibre.
dinner
Cape Malay Fish Curry
Inspired by Drizzle & Dip's Cape Malay tradition — a fragrant, gently spiced fish curry with yellowtail or hake in a turmeric-coconut sauce. One of Cape Town's most beloved dishes. Ready in 35 minutes.
dinner
Cape Malay Chicken Curry
Crush Magazine's aromatic Cape Malay chicken curry — bone-in chicken pieces simmered in a fragrant blend of Cape Malay spices, tinned tomatoes, bay leaves and whole spices. Served with yellow rice and sambals. An icon.
dinner
Cape Malay Mince-Stuffed Peppers
A practical, everyday spin on Cape Malay flavours: lean beef mince spiced with curry and apricot, baked into peppers for a high-protein one-dish meal.
dinner
Ashlea's Miso Glazed Salmon Rice Bowls
A reader favourite from All the Healthy Things — flaky salmon glazed with a sweet miso sauce over fluffy rice with cucumber, edamame and sesame. 30 minutes, restaurant quality.
dinner
Ashlea's Herby Harissa Marinated Salmon
Ashlea's personal 2024 favourite — salmon fillets marinated in harissa paste with fresh herbs, garlic and lemon then roasted until caramelised. Simple pantry staple flavours, big results.
lunch
Beef & Mushroom Lettuce Wraps
Lean beef with mushrooms and Asian-inspired seasoning wrapped in lettuce leaves — a low-calorie, protein-rich option for weeknights.
dinner
Ashlea's Greek Chicken Meatballs
One of Ashlea's personal all-time favourite recipes — tender chicken meatballs seasoned with lemon, oregano and garlic, served with tzatziki, pita and a simple Greek salad.
Quick & easy
Simple meals for busy days. Some recipes use cooked rice or other prepared ingredients.
breakfast
Almond Oats Porridge
Sumaiya Essa's @sumaiyadietitian boujee morning oats — slow-cooked oats with almond butter, honey and fresh banana. Inspired by her favourite café breakfast, dietitian-tested for sustained energy and satiety.
breakfast
Amasi & Banana Protein Pancakes
Thick, protein-rich pancakes made with amasi and cottage cheese for a South African breakfast twist — quick to cook and family-approved in Rhian Allen’s style.
breakfast
Amasi-Spiced Scrambled Eggs with Spinach (Cape Malay Breakfast)
A quick Cape Malay-inspired breakfast: fluffy scrambled eggs folded with tangy amasi and baby spinach, spiced with mild curry and turmeric for a South African morning boost.
dinner
Anna Jones Black Bean Tacos with Slaw
Anna Jones's vibrant weeknight black bean tacos — spiced with chipotle, piled into warm corn tortillas with a crunchy rainbow slaw, fresh salsa and lime. Entirely plant-based.
dinner
Ashlea's 15-Minute Ground Beef Stir Fry
Ashlea's fastest weeknight dinner — seasoned ground beef stir-fried with broccoli and peppers in a sweet-savoury sauce. 15 minutes from start to finish.
dinner
Ashlea's Egg Roll in a Bowl
Ashlea's genius deconstructed egg roll — seasoned ground pork and shredded cabbage stir-fried with ginger, garlic and soy. One pan, 20 minutes, seriously addictive.
lunch
Asian Tuna & Corn Salad
Inspired by delicious.com.au — tinned tuna and corn transformed into a stunning Asian-inspired salad with fresh fennel, cucumber and a zingy sesame dressing. A clever 15-minute pantry dinner.
dinner
Avo Ritz Fish Burger
Woolworths TASTE's elevated fish burger — crispy fish fillet in a brioche bun with an avo ritz sauce of avocado, lemon mayo and capers. Quick, fresh and perfect as a braai side option for seafood lovers.
dinner
Egg Fried Rice with Edamame & Sesame
Inspired by delicious.com.au — the classic egg fried rice upgraded with edamame, spring onions and a sesame-soy finish. A 10-minute pantry dinner using leftover rice that never disappoints.
dinner
Easy Prawn Tacos with Lime Slaw
Inspired by delicious.com.au — spiced prawns in warm tortillas with a crunchy lime slaw, avocado and a quick chipotle yoghurt. A fun, fast dinner that's as impressive as it is easy. 20 minutes.
On the go & make ahead
Portable lunches, make-ahead breakfasts and snacks. Allow extra chilling time where the method calls for it, and keep perishable foods refrigerated.
Recipe
Almond Butter Energy Bites
Dense, fudgy no-bake bites made with almond butter, oats, flaxseed and dark chocolate — the perfect allergy-friendly snack. (Gluten-Free • Vegan • No-Bake) Servings: 18 bites | Prep: 15 min | Cook: 0 min 💡 Juicy Tips • Chill the mixture 30 minutes before rolling — it's much easier to handle cold. • Add a scoop of vanilla protein powder for a serious JPP snack upgrade. • Store in the freezer and grab one straight from frozen — they're even better that way.
breakfast
Amasi & Berry High-Protein Overnight Oats
Utilizing South African Amasi (Maas) for a creamy, probiotic-rich protein boost, this breakfast is perfect for busy moms to prep the night before.
breakfast
Ashlea's Cottage Cheese Egg Bites
Ashlea's viral meal-prep egg bites made with cottage cheese for an extra protein hit — soft, fluffy and customisable. Make a batch on Sunday and reheat all week.
beverage
Banana Protein Smoothie
A thick, creamy post-workout smoothie with natural protein from whey and Greek yoghurt, plus slow-release carbs from banana. (Vegetarian • High-Protein • Quick) Servings: 1 | Prep: 5 min | Cook: 0 min 💡 Juicy Tips • Use a frozen banana for a thicker, colder smoothie without needing ice. • This hits strong JPP value — great as a post-workout breakfast or snack. • Add a handful of spinach — you won't taste it but you'll get extra micronutrients.
breakfast
Blueberry Blender Muffins (High Protein)
Sumaiya Essa's @sumaiyadietitian easy bake — blueberry muffins made in a blender with oats, banana and Greek yoghurt. No refined flour, high protein, perfect for breakfast or a healthy lunchbox snack.
Recipe
Chicken Caesar Wraps
Grilled chicken, crisp cos lettuce, shaved parmesan and a lightened Caesar dressing wrapped in a wholegrain tortilla — a top-tier lunch. (High-Protein • Quick • Satisfying) Servings: 4 | Prep: 10 min | Cook: 15 min 💡 Juicy Tips • Make your own light Caesar with Greek yoghurt instead of mayo to cut the fat dramatically. • Cos lettuce has real crunch — don't substitute with softer leaves. • Add an extra grilled chicken breast if you need more protein without many extra Juicy Points.
breakfast
Ashlea's High Protein Breakfast Sandwiches
All the Healthy Things' most popular freezer-friendly breakfast — whole grain English muffins loaded with eggs, egg whites, turkey sausage and cheese. 30g protein each.
lunch
Cottage Cheese & Chickpea Cape Malay Wrap (High-Protein Snack/Lunch)
A fast, high-protein wrap filled with spiced cottage cheese and chickpeas for a Cape Malay-flavoured everyday snack or light lunch using common supermarket staples.
lunch
BBC Good Food Healthy Falafel Wraps
BBC Good Food's crunchy baked falafel wraps with tzatziki, tomatoes and shredded lettuce. Vegan-adaptable, high in plant protein and ready in 35 minutes. A brilliant packed lunch.
snack
Ashlea's No Bake Peanut Butter Bars
All the Healthy Things reader favourite treat — chocolate-topped peanut butter bars that taste like a Reese's but are made with clean ingredients. No oven required.