Journal · Recipes
Healthy recipes for energy, weight management and glowing skin
These are the simple, high-protein meals I cook at home and recommend to patients. Each one is built on the same principles I use in my weight management consultations: plenty of protein, slow-release carbohydrates, colourful vegetables and healthy fats. No faddy ingredients, nothing banned, and most can be made in under 30 minutes or batch-cooked for the week.
If you want to understand the thinking behind them, start with my guide to diet and nutrition, which explains protein, carbohydrates and fats in plain English.
How to build a balanced plate
Every recipe on this page follows the same simple pattern. Once you know it, you can turn almost any meal into a healthier, more filling one without counting every calorie.
- A palm-sized portion of protein at every meal – chicken, fish, eggs, Greek yoghurt, tofu, beans or lentils. Protein keeps you full for longer and protects muscle when you are trying to lose weight.
- Half the plate as vegetables or salad – the more colours the better, for fibre, vitamins and minerals.
- A fist-sized portion of slow-release carbohydrate – oats, brown rice, wholewheat pasta, quinoa, new potatoes with skins, sweet potato or wholegrain bread.
- A thumb-sized portion of healthy fat – olive oil, avocado, nuts, seeds or oily fish.
This is the opposite of a restrictive diet. Nothing is off limits, but building meals this way keeps blood sugar steady, cuts cravings and makes it much easier to stay in a calorie deficit if weight loss is your goal.
Healthy breakfast recipes
A protein-rich breakfast is one of the easiest changes you can make. It keeps you full until lunch and makes mid-morning snacking far less likely.
High-protein overnight oats with berries
Serves 1 · 5 minutes, plus overnight in the fridge · Vegetarian
My go-to busy-morning breakfast. Make it the night before and it is ready to grab on the way out of the door.
Ingredients
- 40g rolled oats
- 150g plain Greek yoghurt (0% or 2% fat)
- 100ml milk or unsweetened almond milk
- 1 tbsp chia seeds
- A handful of frozen or fresh berries
- Optional: ½ scoop vanilla protein powder or a little cinnamon
Method
- Stir the oats, yoghurt, milk, chia seeds and protein powder (if using) together in a jar or bowl.
- Top with the berries, cover and leave in the fridge overnight.
- In the morning, loosen with a splash of milk if it is too thick and eat cold.
My tip: Frozen berries are cheaper than fresh and work perfectly here – they defrost overnight and release their juice into the oats.
Spinach, pepper and feta egg muffins
Makes 6 · 25 minutes · Vegetarian · Freezer-friendly
A savoury, low-carb breakfast you can batch-cook on a Sunday and reheat all week.
Ingredients
- 6 large eggs
- A large handful of spinach, chopped
- 1 red pepper, finely diced
- 4 spring onions, sliced
- 50g feta, crumbled
- Salt and black pepper
- A little olive oil for greasing
Method
- Heat the oven to 180°C (160°C fan) and lightly grease a 6-hole muffin tin.
- Divide the spinach, pepper and spring onion between the holes.
- Whisk the eggs with a pinch of salt and pepper, pour over the vegetables and top with the feta.
- Bake for 18–20 minutes until set and lightly golden. Cool, then keep in the fridge for up to 3 days.
My tip: Swap the feta for cooked chopped ham or smoked salmon for an extra protein boost.
Healthy lunch recipes
Lunches that travel well and keep you going through the afternoon slump.
Chickpea, tomato and tuna salad
Serves 2 · 10 minutes · No cooking
A storecupboard lunch packed with protein and fibre. Perfect for lunch boxes.
Ingredients
- 1 tin chickpeas, drained and rinsed
- 1 tin tuna in spring water, drained
- 200g cherry tomatoes, halved
- ½ cucumber, diced
- ½ red onion, finely sliced
- A handful of parsley, chopped
- 1 tbsp extra virgin olive oil and the juice of ½ lemon
- Salt and pepper
Method
- Put everything except the oil and lemon into a bowl.
- Whisk the oil and lemon juice with a pinch of salt and pepper, pour over and toss well.
- Eat straight away or pack into containers – it keeps well in the fridge for a day.
My tip: For a vegetarian version, swap the tuna for crumbled feta or a couple of chopped boiled eggs.
Red lentil, sweet potato and spinach dahl
Serves 4 · 35 minutes · Vegan · Freezer-friendly
Warming, filling and very cheap to make. Lentils give you plant protein and plenty of fibre.
Ingredients
- 1 tbsp olive or rapeseed oil
- 1 onion, chopped
- 2 garlic cloves, crushed
- A thumb of ginger, grated
- 2 tsp mild curry powder and 1 tsp ground turmeric
- 200g dried red lentils, rinsed
- 1 medium sweet potato, peeled and diced
- 1 tin chopped tomatoes
- 1 tin light coconut milk
- 500ml vegetable stock
- 2 large handfuls of spinach
- Juice of ½ lime
Method
- Soften the onion in the oil for 5 minutes, then add the garlic, ginger and spices and cook for 1 minute.
- Add the lentils, sweet potato, tomatoes, coconut milk and stock. Bring to the boil, then simmer for 20–25 minutes, stirring now and then, until the lentils are soft.
- Stir in the spinach until wilted, add the lime juice and season to taste.
My tip: Serve with a spoonful of Greek yoghurt for extra protein, or with a small portion of brown rice.
Healthy dinner recipes
Family-friendly evening meals that are quick enough for a weeknight.
Chicken, quinoa and roasted vegetable traybake
Serves 4 · 40 minutes · Gluten-free
One tray, very little washing up and a complete balanced meal.
Ingredients
- 4 skinless chicken breasts or 8 boneless thighs
- 2 red onions, cut into wedges
- 2 peppers, chopped
- 1 courgette, chopped
- 200g cherry tomatoes
- 2 tbsp olive oil
- 2 tsp smoked paprika and 1 tsp dried oregano
- 150g quinoa
- A handful of rocket and a lemon to serve
Method
- Heat the oven to 200°C (180°C fan).
- Toss the vegetables in half the oil and the spices, spread over a large tray and roast for 10 minutes.
- Rub the chicken with the rest of the oil, season, add to the tray and roast for 20–25 minutes until cooked through.
- Meanwhile cook the quinoa according to the packet. Serve everything with rocket and a squeeze of lemon.
My tip: Cook double the quinoa – it makes a brilliant base for lunches the next day.
Lemon and garlic salmon with green vegetables
Serves 2 · 20 minutes · Gluten-free
Oily fish such as salmon is one of the best sources of omega-3 fats. The NHS recommends at least 2 portions of fish a week, one of which should be oily.
Ingredients
- 2 salmon fillets
- 250g new potatoes, halved
- 1 head of broccoli or a bag of tenderstem
- A handful of green beans
- 1 tbsp olive oil
- 1 garlic clove, crushed
- Zest and juice of 1 lemon
- Salt and black pepper
Method
- Boil the potatoes for 15 minutes until tender.
- Meanwhile, heat the oven to 200°C (180°C fan). Put the salmon on a lined tray, top with the garlic, lemon zest and a little oil, and bake for 12–15 minutes.
- Steam or boil the broccoli and green beans for the last 4–5 minutes.
- Serve the salmon with the vegetables and potatoes, with a squeeze of lemon.
My tip: Leave the skins on the new potatoes – that is where much of the fibre is.
Turkey and black bean chilli
Serves 4 · 45 minutes · Freezer-friendly
A lighter take on chilli con carne that is high in protein and fibre.
Ingredients
- 500g lean turkey mince (or 5% fat beef mince)
- 1 tbsp oil
- 1 onion and 1 pepper, chopped
- 2 garlic cloves, crushed
- 2 tsp ground cumin, 1 tsp smoked paprika, ½–1 tsp chilli powder
- 2 tins chopped tomatoes
- 1 tin black beans and 1 tin kidney beans, drained
- 1 tbsp tomato purée
- To serve: brown rice, plain yoghurt, coriander and lime
Method
- Brown the mince in the oil, breaking it up with a spoon. Add the onion and pepper and cook for 5 minutes.
- Stir in the garlic and spices for a minute, then add the tomatoes, beans and purée.
- Simmer gently for 25–30 minutes until thick. Season to taste.
- Serve with a small portion of brown rice, a spoonful of yoghurt, coriander and a squeeze of lime.
My tip: Bulk it out with grated carrot or courgette – a great way to sneak extra vegetables in for the whole family.
Prawn and vegetable stir-fry
Serves 2 · 15 minutes
Faster than a takeaway and far lighter.
Ingredients
- 200g raw king prawns
- 1 tbsp sesame or rapeseed oil
- A thumb of ginger and 2 garlic cloves, finely chopped
- 300g mixed stir-fry vegetables (pak choi, peppers, mangetout, beansprouts)
- 2 tbsp reduced-salt soy sauce
- 1 tsp honey and juice of 1 lime
- 2 nests of wholewheat or brown rice noodles
- Spring onions and chilli to serve
Method
- Cook the noodles according to the packet, then drain.
- Heat the oil in a wok until very hot. Stir-fry the ginger and garlic for 30 seconds, then add the prawns and cook until pink.
- Add the vegetables and stir-fry for 2–3 minutes so they keep their crunch.
- Add the noodles, soy sauce, honey and lime, toss well and serve topped with spring onion and chilli.
My tip: Swap the prawns for chicken strips or firm tofu.
High-protein snacks
Snacking isn’t a problem in itself – it is what we reach for. Keeping a few protein-based options in the fridge makes a huge difference.
- A pot of Greek yoghurt or skyr with a few berries
- Two boiled eggs with a pinch of salt and pepper
- Cottage cheese on a wholegrain cracker or oatcake
- A small handful (about 30g) of unsalted nuts
- Hummus with carrot, cucumber and pepper sticks
- Edamame beans with a squeeze of lime
- A slice of wholegrain toast with peanut butter
- A protein shake after exercise
Frozen berry yoghurt bark
Makes about 8 pieces · 10 minutes, plus 3 hours freezing · Vegetarian
A sweet treat that feels indulgent but is mostly protein.
Ingredients
- 300g thick Greek yoghurt
- 1 tbsp honey or maple syrup
- 100g mixed berries
- 1 tbsp chopped nuts or seeds
- Optional: a little grated dark chocolate
Method
- Line a small tray with baking paper.
- Mix the yoghurt with the honey and spread it out about 1cm thick.
- Scatter over the berries, nuts and chocolate.
- Freeze for at least 3 hours, then break into pieces. Keep in the freezer.
My tip: Take it out of the freezer five minutes before eating so it softens slightly.
Batch cooking and meal prep tips
Most people don’t struggle with knowing what to eat – they struggle with time. A little preparation at the weekend makes healthy choices the easy choice during the week.
- Plan three or four dinners for the week and write a shopping list before you go.
- Cook once, eat twice. The chilli, dahl and traybake above all make enough for leftovers.
- Prep breakfasts on Sunday – a batch of egg muffins and two jars of overnight oats.
- Cook a big pot of grains such as quinoa or brown rice and keep it in the fridge for up to 2 days (cool it quickly).
- Wash and chop vegetables so they are ready for stir-fries and snacks.
- Use your freezer. Soups, chillies and curries freeze well in single portions for nights when you don’t want to cook.
Food and your skin
Patients often ask me whether diet affects their skin. The honest answer is that research is still developing, and no food is a miracle cure. What we do know is that a varied, balanced diet gives your skin the building blocks it needs.
- Protein provides the amino acids your body uses to make collagen.
- Vitamin C (peppers, berries, citrus fruit, broccoli) is needed for normal collagen formation.
- Healthy fats from oily fish, nuts, seeds and olive oil are part of a balanced diet.
- Water – aim for 6–8 glasses of fluid a day, as the NHS recommends.
- Less sugar and fewer ultra-processed foods – good for your weight, your energy and your overall health.
Diet works best alongside a good daily skincare routine and daily sun protection. If you would like to talk about your skin, find out more about Wellbeing Skin.
Frequently asked questions
Are these recipes good for weight loss?
Yes. They are high in protein and fibre, which help you feel full on fewer calories. Weight loss still comes down to eating fewer calories than you use, so portion sizes matter. If you have been struggling to lose weight, a Wellbeing Body consultation can help you build a plan that works for you.
How much protein do I need a day?
Most adults need a minimum of around 0.75g of protein per kg of body weight a day. When you are trying to lose fat or are training regularly, many people do better with more. As a simple rule, include a palm-sized portion of protein at every meal.
Can I freeze these meals?
The chilli, dahl and egg muffins all freeze well for up to 3 months. Cool them quickly, freeze in portions and defrost in the fridge overnight. Always reheat until piping hot.
Are there vegetarian and vegan options?
Yes. The overnight oats, egg muffins, yoghurt bark and dahl are vegetarian, and the dahl is vegan. You can swap the meat or fish in the other recipes for tofu, beans, lentils or Quorn.
Do I need to cut out carbohydrates?
No. Your brain runs on glucose, and cutting carbs completely often leaves people tired and craving sugar. Choose slow-release carbohydrates such as oats, wholegrains and vegetables, and keep portions sensible. My diet and nutrition guide explains why.
Is this advice suitable for everyone?
These are general healthy-eating recipes. If you have a medical condition such as diabetes or kidney disease, a food allergy, or you are pregnant, please check with your GP or dietitian before making big changes to your diet.
More from the journal
Diet & Nutrition · Fitness · Sleep & Mind
The Wellbeing Medic is a doctor-led home-visit service for adults across Dorset and Hampshire, including Wareham, Poole, Bournemouth, Christchurch, Wimborne, Ringwood and the New Forest.
Get in touch
Dr Charlotte Norton MBBS BSc (Hons) · GMC no. 7139552. Treatments are for adults aged 18 and over. Prescription treatments are only provided after a face-to-face consultation, and only where clinically appropriate. Individual results vary. These recipes are general healthy-eating information and are not a substitute for advice from your own doctor or dietitian.
