Tray-baked eggs
A vegetarian breakfast, lunch or snack that’s really quick, easy and packed with protein. Each serving provides 237 kcal, 20g protein, 3g carbohydrates (of which 3g sugars), 16g fat (of which 6g saturates), 2g fibre and 1.3g salt.
Vegan ‘tuna’ sandwich filler
Chickpeas are the base of this protein-packed sandwich filler. Add Tabasco and pickled jalapeños for a lunchtime kick. Each serving provides 197 kcal, 7.7g protein, 15.2g carbohydrate (of which 2.1g sugars), 10.1g fat (of which 0.8g saturates), 6.3g fibre and 0.45g salt.
Egg muffins
These easy egg muffins are the perfect make-ahead breakfast – they’re totally customisable, and they’ll keep in the fridge for up to 3 days. Each of the filling options is enough to make 8 egg muffins, so pick your favourite. For this recipe you’ll need a muffin tin with at least 8 holes. Nutrition information can be found in the tips.
Egg salad sandwich filler
Master the art of egg mayonnaise with Elly Curshen’s perfect recipe, complete with cornichons and a mustard dressing. Each serving provides 389 kcal, 15.5g protein, 5.4g carbohydrate (of which 5g sugars), 33.2g fat (of which 5.6g saturates), 1.9g fibre and 0.9g salt.
Chicken tikka-style sandwich filler
A speedy no-cook sandwich filler or salad topper, this spiced chicken mix will pep-up midweek mealtimes. Each serving provides 246 kcal, 19.3g protein, 2.3g carbohydrate (of which 1.8g sugars), 17.6g fat (of which 3.3g saturates), 0.4g fibre and 0.18g salt.
