The Recipes

Three high-protein favorites to save and make again.

Runny Egg Salad Sweet Potato Boats

Per boat (makes 3).  Calculated using 100g cooked sweet potato remaining in each boat after scooping; nutrition varies with potato size and cheese brand.

• 2 cooked sweet potatoes, halved (you'll use 3 of the 4 halves)
• 4 soft-boiled eggs (2 whole, plus 2 with the yolks discarded)
• 1/4 cup (60g) plain nonfat Greek yogurt
• 1 green onion, thinly sliced
• 1 tsp Dijon mustard
• 1/4 tsp garlic salt, plus more to taste
• 45g shredded part-skim mozzarella

1. Cut the 2 cooked sweet potatoes in half so you have 4 halves. Take 3 of them and scoop out the centers, leaving enough flesh to hold their shape — each should weigh about 100g after scooping (this is how the nutrition is calculated). Save the scooped-out potato and the leftover half for another meal.
2. Soft-boil 4 eggs, then peel. Discard the yolks from 2 of them, keeping all 4 whites and 2 whole yolks.
3. Gently chop the eggs and combine with the Greek yogurt, green onion, mustard, and garlic salt. Keep the mixture chunky so the yolks stay soft.
4. Divide the egg salad between the sweet potato boats. Top each with 15g mozzarella.
5. Air fry in a preheated air fryer at 400°F / 200°C for 3–5 minutes, just until the cheese is golden with crisp edges. Check early to keep the yolks as soft as possible.
6. Serve immediately. (The yolks will firm up more the longer you air fry.)

Deep Dish Chicken Crust Pizza

Makes 1 pizza.

• 175g raw lean ground chicken breast
• 25g oat flour
• 1/4 tsp garlic salt
• Small pinch salt
• Spray oil
• 1/3 cup marinara sauce
• 1/4 cup fat-free cottage cheese
• 1/4 cup (28g) shredded part-skim mozzarella
• 6 pepperoni slices
• 1 tsp hot honey
• Red pepper flakes, optional

1. Preheat the oven to 450°F / 230°C.
2. Mix the ground chicken, oat flour, garlic salt, and salt until combined.
3. Coat a 15–18 cm oven-safe cast iron skillet with spray oil. Press the chicken mixture into a thin, even layer across the bottom and up the sides.
4. Bake for 12–18 minutes, until the crust is set, the edges are golden, and the chicken reaches 165°F / 74°C. Carefully blot away any excess moisture.
5. Spread the marinara over the bottom, add small spoonfuls of cottage cheese, then top with mozzarella and pepperoni.
6. Bake for 5–8 minutes, until the cheese melts. Broil briefly for a golden top, watching closely.
7. Drizzle with hot honey and add red pepper flakes if desired. Rest for a few minutes before eating.

Dirty Cabbage Beef Stroganoff

Per serving (makes 2).

• Spray oil
• 250g lean ground beef (95% lean)
• 1/2 tsp salt, divided, plus more to taste
• 1 small onion, diced
• 2 garlic cloves, finely minced
• 1 small head cabbage (about 600g), core removed and cut into 1 cm-wide ribbons
• 1/2 tsp smoked paprika
• 1/4 cup tomato paste
• 1/4 cup Worcestershire sauce
• 1 cup (245g) plain nonfat Greek yogurt, at room temperature

1. Lightly coat a large, deep skillet with spray oil. Add the onion and cook over medium-high heat for 4–5 minutes, until softened.
2. Add the beef and half the salt. Cook, breaking it into crumbles, until browned. Stir in the garlic and cook for 30 seconds.
3. Lower the heat to medium. Stir in the Greek yogurt until evenly combined.
4. Stir in the smoked paprika and tomato paste. Cook for 1–2 minutes, then stir in the Worcestershire sauce.
5. Add the cabbage and remaining salt, working in batches if needed. Cook uncovered for 10–15 minutes, stirring occasionally, until tender with some golden edges.
6. Taste and adjust the salt before serving.