marathon

Using dark rye or wholegrain bread for sandwiches rather than white will increase the fibre content. This high-protein open sandwich with salmon and quark cheese makes a quick and convenient low-calorie lunch. Try topping with cooked and peeled prawns instead of the salmon.

With a GI of 49 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 235 kcal per portion.

Smoked salmon open-topped sandwich 

dark rye bread (pumpernickel)

grams/3½oz quark, drained

grams/3½oz salmon

lemon juice

tsp finely chopped fresh chives, to garnish

black pepper

Adding flavoursome, peppery chorizo to a vegetable-packed stew makes a little meat go a long way. 

If you're cooking for yourself this dish is great for batch cooking. Just portion up the leftovers, leave to cool and then freeze. It will keep in the freezer for up to 2 months. 

This meal, if served as three portions, provides 305kcal, 15g protein, 23g carbohydrate (of which 10g sugars), 15g fat (of which 4g saturates), 8.5g fibre and 0.9g salt per portion.


With a GI of 45 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a>.

Chickpea and chorizo stew

sunflower olive oil

onion,

garlic cloves,

grams/2½oz chorizo

tsp hot smoked paprika

tomatoes

200 milliliters/7fl oz just-boiled water

tomato purée

chickpeas

curly

salt and black pepper

Prepare this blueberry and apple overnight oats recipe for a super-quick and tasty breakfast the next morning. 

With a GI of 46 this meal is <a href="https://www.bbc.co.uk/food/diets/high_protein_low_GI_diet">high protein, low GI</a> and provides 335 kcal per portion.

Overnight oats

grams/1¾oz porridge oats

apples,

grams/¾oz blanched hazelnuts, roughly chopped

cinnamon

nutmeg

0% fat Greek yoghurt

100 milliliters/3½fl oz skimmed milk

blueberries

grams/¼oz flaked almonds, toasted

A no-cook quick and simple snack that's ideal for an energy-boosting refuel when doing exercise or playing sport

Pitta pockets

wholemeal pitta bread

tbsp hummus

watercress, spinach and rocket salad mix

olive oil

Halve the pitta bread into 2 pockets and toast until opened. Slather the inside of each with hummus. Stuff with salad, drizzle with olive oil and tuck in.

A healthy stir-fry recipe should be in everyone's arsenal. Chicken is a great lean protein to use, plus the addition of five-spice to the rice gives a nice twist to a plain staple! 

Each serving provides 590kcal, 40g protein, 61g carbohydrate (of which 8g sugars), 19g sat (of which 4g saturates), 4g fibre and 0.4g salt.

Chicken cashew stir-fry

five-spice powder

250 grams/9 ounces brown or basmati rice or quinoa

grams/4½oz cashews

sunflower oil

chicken breasts (about 225 grams/8 ounces each), cut into bite-sized chunks

sea salt and black pepper

colours,

spring onions, trimmed and cut into 3cm/1¼in pieces

root

garlic cloves, finely chopped

tsp cornflour

100 milliliters/3½fl oz chicken stock

tbsp hoisin sauce (alternatively use soy sauce)

basil leaves

Learning how to cook does not always have to be about fancy stuff. The good old stir fry was one of the first things I learnt to cook and has served me in good stead. The trick is in the flavour and a nice hot pan, plus the addition of five spice to the rice gives a nice twist to a plain staple! I have recently developed an addiction to quinoa, which some would argue is better for you than rice due to its higher protein content. Give it a whirl!

Chicken, cashew nut and basil stir fry

This sweet and savoury carrot and chickpea traybake is Hemsley and Hemsley's healthy take on halwa.

Each piece provides 31 kcal, 1.7g protein, 4g carbohydrate (of which 1.7g sugars), 0.9g fat (of which 0.2g saturates), 1.3g fibre and 0.3g salt.

Carrot and chickpea traybake 

tin chickpeas,

70-80 grams/2½- 2¾oz dates

tbsp vanilla extract

½ tsp bicarbonate of soda

free-range egg

salt

tsp finely grated root ginger

carrot (approximately 160 grams/5¼oz), grated

This simple, quick salad is a vegan feast packed with chilli, herbs and spices. It’s also gluten-free and dairy-free.

This meal provides 549 kcal, 17g protein, 40g carbohydrate (of which 13.5g sugars), 36g fat (of which 6g saturates), 22g fibre and 2g salt per portion. 

Black bean and avocado salad    

lime juice

tbsp extra virgin olive oil

jalapeño peppers (or 1 red chilli), finely chopped, to taste

garlic clove,

cumin

coriander

tomatoes,

red onion, thinly sliced

spring onions,

200 grams/7 ounces fresh watercress, tough stems snipped into half

avocados,

This porridge is made with water and skimmed milk to keep the calories low. A little ground cinnamon  and juicy grated pear makes it taste sweeter. 

As part of an <a href="https://www.bbc.co.uk/food/collections/intermittent_dieting_recipes">Intermittent diet</a> plan, 1 serving provides a half portion of your 6 daily vegetable portions, 1 of your dairy portions and 219 kcal.


Top 8 marathon recipes from across the web

The most viewed marathon recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine

Top Tags

Smoked salmon open-topped sandwich

Chickpea and chorizo stew

Overnight oats

Pitta pockets

Chicken cashew stir-fry

Carrot and chickpea traybake

Black bean and avocado salad

Cinnamon porridge with grated pear

Top 8 marathon recipes from across the web

The most viewed marathon recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Smoked salmon open-topped sandwich

Chickpea and chorizo stew

Overnight oats

Pitta pockets

Chicken cashew stir-fry

Carrot and chickpea traybake

Black bean and avocado salad

Cinnamon porridge with grated pear

The most viewed marathon recipes by Recipe Cart users, saved from over 6,000 sites. Or, go to our Recipe Search Engine