Protein bowls

A protein bowl is the simplest way to cook once and eat well for days: a protein, a base, plenty of vegetables and a sauce, made as four portions. Fitness people often call them slop bowls. Most here take about 20 minutes and keep three or four days in the fridge.

Keep the sauce, avocado, lettuce and cottage cheese in their own small pots and add them on the day, so nothing goes soggy. Many sit on cauliflower rice, which keeps them low in carbs; each recipe says how it changes on ordinary rice.