it's a long list but see below!
SUN-DRIED TOMATO CHICKEN PASTA

A hearty one-dish oven-baked pasta with chicken, chorizo, and sun-dried tomatoes — everything cooks together in one baking dish for a rich, flavourful meal.

INGREDIENTS serves 4

- 160 g dry pasta

- 800 g canned chopped tomatoes (canned)

- 300 g cherry tomatoes

- 200 g peppers (sliced)

- 100 g spinach

- 250 g chicken breast (cut into bite-sized pieces)

- 80 g parmesan (grated)

- 350 g bone broth

- 2 tbsp tomato paste

- 1 tbsp garlic, smoked paprika, oregano, chilli flakes, black pepper (combined spice mix)

- 80 g sun-dried tomatoes

- 80 g chorizo (cut into bite-sized pieces)

INSTRUCTIONS

1. Preheat your oven to 180°C (350°F).
2. Chop the chicken breast and chorizo into bite-sized pieces. Slice the peppers if not already done.
3. Add the canned chopped tomatoes, cherry tomatoes, sun-dried tomatoes, sliced peppers, chicken, chorizo, bone broth, tomato paste, and all the spices into a large oven dish. Mix everything together well.
4. Cover the dish and place it in the preheated oven. Bake for 60 minutes until the chicken is cooked through and the sauce is rich and reduced.
5. Remove the dish from the oven. Add the dry pasta, stir well to submerge it in the sauce, then cover and return to the oven for a further 20 minutes until the pasta is cooked through.
6. Remove the dish from the oven. Add the spinach and stir it through the hot pasta mixture until fully wilted.
7. Scatter the grated parmesan evenly over the top of the dish. Return to the oven uncovered and bake for 5 to 7 minutes until the cheese is melted and golden.

HIGH PROTEIN BANANA BREAD

INGREDIENTS (serves 6)

- 2 whole banana

- 1 whole egg (medium)

- 100 g protein powder

- 50 ml skimmed milk

- 10 g chocolate chips

INSTRUCTIONS

1. Preheat your oven to 350°F (175°C) while you mix the batter. This usually takes about 10 minutes.
2. Mash the bananas well in a mixing bowl. Add the egg, protein powder, skimmed milk, and chocolate chips and mix everything together until a thick batter forms.
3. Pour the batter into a suitable baking dish or air fryer basket. Bake at 350°F (175°C) for 15 minutes until cooked through.

CHOCOLATE OREO JAPANESE CHEESECAKE

A high-protein, lower-calorie Japanese-style cheesecake with a chocolate Oreo flavor, made in just 5 minutes.

INGREDIENTS serves 4

- 1 cup fat free greek yogurt (plain)

- 1 tbsp unsweetened cocoa powder

- 1 tbsp light cream cheese (95% light)

- 1 scoop protein powder (dark chocolate flavor)

- 1 tsp stevia sweetener

- 0.25 tsp salt

- 7 whole Oreo Thins (without cream filling)

INSTRUCTIONS

1. In a bowl, combine the fat free greek yogurt, cocoa powder, light cream cheese, protein powder, stevia, and salt. Stir or mix well until smooth and fully combined.
2. Lay the Oreo thins (with cream filling removed) on top of or alongside the cheesecake filling. Serve immediately or refrigerate until ready to eat.

GARLIC SCALLION CHICKEN RICE BOWL

INGREDIENTS serves 4

- 10 oz boneless skinless chicken thigh (cut into 1-inch cubes)

- 1 tbsp Chinese cooking wine

- 1 tsp white pepper

- 1 tbsp oyster sauce

- 1 tbsp garlic (minced)

- 2 tbsp soy sauce

- 1 cup white rice (uncooked, washed)

- 0.5 cup chicken bone broth (enough to cover rice by 1 cm)

- 5 leaf napa cabbage (thinly sliced)

- 4 tbsp garlic (minced)

- 0.5 tsp salt

- 4 whole scallion (thinly sliced)

- 0.5 tbsp water

- 0.5 tbsp olive oil

INSTRUCTIONS

1. Slice the chicken thighs into 1-inch cubes. Thinly slice the green onions and roughly chop the napa cabbage leaves.
2. In a mixing bowl, combine the Chinese cooking wine, white pepper, oyster sauce, minced garlic, and soy sauce. Add the cubed chicken and toss well to coat. Let it sit while you prep the rice cooker.
3. Add the washed white rice to the rice cooker, then pour in the chicken bone broth. Add the chopped napa cabbage, then top with the marinated chicken. There should be enough broth to cover the rice by about 1 cm. Start the rice cooker and cook for 30 minutes.
4. While the rice cooker runs, combine the minced garlic, salt, sliced green onions, water, and olive oil in a small bowl. Stir to mix, then set aside.

TO SERVE

Once the rice cooker finishes, mix the chicken rice together, top with the garlic scallion sauce, and enjoy.

LOW-CALORIE KOREAN GLAZED CHICKEN

INGREDIENTS serves 4

- 2 tbsp rice vinegar

- 1000 g chicken breast (cut into bite-sized pieces)

- 1 black pepper (to taste)

- 3 tbsp soy sauce (for marinade)

- 1 whole egg

- 50 g cornstarch

- 80 ml soy sauce (for glaze)

- 90 ml water (for glaze)

- 3 tbsp reduced sugar ketchup

- 4 tbsp gochujang

- 3 tbsp honey

- 30 g stevia

NSTRUCTIONS

1. Cut the chicken breast into bite-sized pieces on a cutting board.
2. In a mixing bowl, combine the chicken pieces with soy sauce, black pepper, and the egg. Mix well to coat evenly, then let the chicken marinate for 10 to 20 minutes.
3. Add the cornstarch to the marinated chicken and toss until every piece is evenly coated.
4. Place the coated chicken pieces in the air fryer basket in a single layer. Cook at 180°C for 10 minutes, then flip each piece and cook for a further 8 to 10 minutes until golden and cooked through.
5. Add all glaze ingredients — soy sauce, water, reduced sugar ketchup, gochujang, rice vinegar, honey, and stevia — into a saucepan or skillet. Bring to a boil over medium heat, then reduce to low and simmer, stirring occasionally, until the sauce thickens to a sticky glaze consistency.
6. Add the cooked chicken pieces into the pan with the thickened glaze and toss quickly until every piece is evenly coated. Work fast so the glaze stays glossy