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Fuel up with protein

Why do we need protein?

Protein is one of the essential nutrients your body needs to stay healthy as it builds and repairs muscle while supporting the immune system. Getting enough of it in your diet will also help you feel fuller for longer, so you can avoid sneaky snacking, and can speed up your metabolism.

High protein recipe: Grilled tofu and quinoa salad

Healthy, vegetarian and rich in protein. Try out this delicious dish for a meat-free alternative that's definitely not lacking in substance or flavour.


600ml boiling water / ½ tsp salt / 300g quinoa / 1 juice of lemon / 3 tbsp extra virgin olive oil / 2 garlic cloves / ¼ tsp freshly ground pepper / 250g firm tofu / 1 red or yellow bell pepper / 8 cherry tomatoes / ½ cucumber / 1 tbsp fresh parsley / 1 tbsp fresh mint

1. Place the quinoa and 600mls salted boiling water in a large bowl. Cover and cook on your highest microwave setting for 5 mins. Then turn down to a medium setting and cook for a further 15 mins.
2. Drain and spread the quinoa on a baking sheet to cool for 10 mins.
3. Pre-heat your grill on a high heat (or high setting).
4. Line a baking tin with foil and place the tofu on top. Grill it for 10 to 12 mins, turning during cooking.
5. While the tofu is grilling, whisk the lemon juice, oil, garlic, salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint. Toss well to combine and serve.

Thinking about going vegan?

Get vegan inspiration

Looking to move over to veganism? Learn more about the plant-based diet and find tasty recipes, sweet and savoury, for you to try out.

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Healthy recipe ideas for every meal

Breakfast: Very berry smoothie

Brighten up your morning with this red berry smoothie. Packed with oats, fruit and yogurt, it’s just the thing to get you going and makes an excellent start to the day.

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Lunch: Warm chicken salad with baby potatoes

Stay fuelled until the evening (ward off that snacking temptation) with this filling, satisfying salad with a tangy mustard dressing. Enjoy hot or cold.

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Dinner: Vegetarian toad in the hole

The traditional toad in the hole gets a healthy twist. Add roasted butternut squash, caramelised onions and juicy aubergines into fluffy yorkshire pudding mix for a succulent vegetarian dinner.

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