The Youtopia kitchen · Volume one

15 meals.
Everyday fuel.

Good food should be something you look forward to. These breakfasts, lunches and dinners make vegetables, whole grains, legumes, fish, eggs and other proteins easy to put on the table.

Colourful salad with chickpeas and vegetables

Image: Grace Boburka / Unsplash. Editorial illustration; recipe results will vary.

“Biohacker” describes curiosity here, not a promise that a meal changes your biological age. Mix and match to suit appetite, allergies and dietary needs. Quantities are practical kitchen guides rather than lab-calculated nutrition claims.

01 / Mornings
01 / BREAKFAST

Blueberry, walnut & kefir oats

10 min + overnight · Serves 2

Fibre from oats and berries meets protein from yoghurt; choose pasteurised dairy.

Ingredients

  • 80 g rolled oats
  • 250 ml plain kefir
  • 100 g plain Greek yoghurt
  • 150 g blueberries
  • 30 g walnuts, chopped
  • 1 tbsp chia seeds
  • Cinnamon to taste

Method

  1. Mix oats, kefir, yoghurt and chia in a jar. Refrigerate overnight.
  2. Divide between bowls; top with blueberries, walnuts and cinnamon.
02 / BREAKFAST

Savoury greens & egg breakfast bowl

20 min · Serves 2

A substantial breakfast with vegetables, whole grains and protein.

Ingredients

  • 4 eggs
  • 120 g baby spinach
  • 1 avocado
  • 200 g cooked brown rice
  • 1 tomato, chopped
  • 1 tsp olive oil
  • Lemon and pepper

Method

  1. Warm rice. Wilt spinach with olive oil in a pan.
  2. Cook eggs until set to your preference. Divide rice and greens, then add egg, avocado and tomato; finish with lemon.
03 / BREAKFAST

Cocoa berry yoghurt bowl

5 min · Serves 2

A quick mix of protein, fruit and unsaturated fats; no supplement powder needed.

Ingredients

  • 350 g plain Greek yoghurt
  • 150 g mixed berries
  • 2 tbsp pumpkin seeds
  • 1 tbsp unsweetened cocoa
  • 2 tbsp rolled oats
  • 1 tbsp nut butter

Method

  1. Whisk cocoa into yoghurt. Spoon into two bowls.
  2. Add berries, oats, seeds and nut butter.
04 / BREAKFAST

Mushroom, tomato & tofu scramble

20 min · Serves 2

Plant protein and vegetables in a weekday-friendly plate.

Ingredients

  • 300 g firm tofu, drained
  • 200 g mushrooms, sliced
  • 2 tomatoes, diced
  • 2 handfuls spinach
  • 1 tsp olive oil
  • ½ tsp turmeric
  • 2 slices wholegrain toast

Method

  1. Crumble tofu. Sauté mushrooms in oil for five minutes, then add tomatoes and turmeric.
  2. Add tofu and spinach; cook until hot and greens wilt. Serve on toast.
02 / Midday
05 / LUNCH

Salmon, quinoa & citrus greens

25 min · Serves 2

Fish, whole grains and colourful produce; adjust fish choice for your needs.

Ingredients

  • 2 salmon fillets, about 150 g each
  • 150 g cooked quinoa
  • 100 g rocket or mixed leaves
  • 1 orange, segmented
  • ½ cucumber
  • 2 tbsp pumpkin seeds
  • 1 tbsp olive oil
  • Lemon juice

Method

  1. Cook salmon through until it reaches 63°C at its thickest point, or is opaque and flakes easily.
  2. Divide quinoa, leaves, orange and cucumber; add salmon and seeds. Dress with olive oil and lemon.
06 / LUNCH

Lentil, beetroot & feta jars

15 min · Serves 2

Legumes make a convenient fibre and protein base.

Ingredients

  • 400 g tin lentils, rinsed
  • 2 cooked beetroots, diced
  • 80 g feta
  • 1 carrot, grated
  • 2 handfuls rocket
  • 2 tbsp olive oil
  • 1 tbsp lemon juice

Method

  1. Whisk oil and lemon; pour into two jars. Layer lentils, beetroot, carrot and feta.
  2. Keep rocket at the top; refrigerate and shake into a bowl before eating.
07 / LUNCH

Chickpea, broccoli & tahini plate

25 min · Serves 2

A plant-forward lunch with legumes and a generous serve of vegetables.

Ingredients

  • 400 g tin chickpeas, rinsed
  • 1 broccoli head, florets
  • 1 red capsicum, sliced
  • 2 tbsp tahini
  • 1 lemon
  • 1 tsp olive oil
  • Paprika and parsley

Method

  1. Roast broccoli and capsicum with olive oil at 200°C until tender, about 18 minutes.
  2. Warm chickpeas; whisk tahini with lemon and water until pourable. Combine and finish with paprika and parsley.
08 / LUNCH

Sardine, white bean & tomato toast

10 min · Serves 2

Pantry protein, fish and beans in ten minutes.

Ingredients

  • 1 tin sardines in olive oil, drained
  • 400 g tin cannellini beans, rinsed
  • 2 tomatoes, chopped
  • 4 slices wholegrain bread
  • 1 tbsp lemon juice
  • Parsley and black pepper

Method

  1. Mash beans lightly with lemon and pepper. Toast bread.
  2. Spread beans over toast; add tomato, sardines and parsley.
09 / LUNCH

Chicken, avocado & crunchy slaw wraps

25 min · Serves 2

Protein and crunchy vegetables without a complicated sauce.

Ingredients

  • 300 g chicken breast
  • 2 wholegrain wraps
  • 2 cups shredded cabbage
  • 1 carrot, grated
  • ½ avocado
  • 3 tbsp plain yoghurt
  • Lime juice
  • Coriander

Method

  1. Cook chicken thoroughly to 74°C and slice.
  2. Mix cabbage and carrot with yoghurt and lime. Fill wraps with chicken, slaw, avocado and coriander.
03 / Evenings
10 / DINNER

Ginger salmon & edamame rice

30 min · Serves 2

A balanced dinner that is easy to assemble from freezer and pantry staples.

Ingredients

  • 2 salmon fillets, about 150 g each
  • 250 g cooked brown rice
  • 150 g shelled edamame
  • 1 bok choy, chopped
  • 1 tbsp reduced-salt soy sauce
  • 1 tsp grated ginger
  • 1 tsp sesame seeds

Method

  1. Cook salmon to 63°C or until opaque and flaky. Steam bok choy and edamame until hot.
  2. Warm rice and divide between bowls. Add fish and vegetables; finish with ginger, soy and sesame.
11 / DINNER

Lentil & mushroom bolognese

35 min · Serves 4

Batch-friendly plant protein and whole grains; leftovers keep well chilled.

Ingredients

  • 500 g mushrooms, finely chopped
  • 2 x 400 g tins lentils, rinsed
  • 700 g passata
  • 1 onion, diced
  • 2 garlic cloves
  • 300 g wholegrain pasta
  • 1 tbsp olive oil
  • Basil

Method

  1. Sauté onion and mushrooms in oil until browned. Add garlic, lentils and passata; simmer 18 minutes.
  2. Cook pasta to packet directions. Toss with sauce and basil.
12 / DINNER

Turmeric chicken & vegetable tray bake

40 min · Serves 4

One tray, plenty of vegetables and a clear protein anchor.

Ingredients

  • 600 g boneless chicken thigh
  • 1 cauliflower, florets
  • 2 carrots, sliced
  • 1 red onion, wedges
  • 2 tbsp olive oil
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • Plain yoghurt and lemon to serve

Method

  1. Heat oven to 200°C. Toss chicken and vegetables with oil and spices on a tray.
  2. Roast 30–35 minutes, turning once, until chicken reaches 74°C and vegetables are tender. Serve with yoghurt and lemon.
13 / DINNER

Miso tofu, soba & greens

25 min · Serves 2

A warming, flexible plant-based meal; check miso and soba labels for sodium and allergens.

Ingredients

  • 300 g firm tofu, cubed
  • 160 g dry soba noodles
  • 200 g broccoli
  • 2 handfuls spinach
  • 1 tbsp white miso
  • 1 tsp grated ginger
  • 1 tsp sesame oil
  • Lime

Method

  1. Cook soba according to packet directions. Steam broccoli.
  2. Brown tofu in sesame oil. Stir miso and ginger into a little warm water; toss noodles, greens, broccoli and tofu with dressing. Finish with lime.
14 / DINNER

Black bean & sweet potato chilli

35 min · Serves 4

A hearty fibre-rich batch cook that freezes in portions.

Ingredients

  • 2 x 400 g tins black beans, rinsed
  • 1 large sweet potato, diced
  • 400 g tin chopped tomatoes
  • 1 onion, diced
  • 1 red capsicum
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tbsp olive oil
  • Plain yoghurt and coriander

Method

  1. Sauté onion and capsicum with oil and spices. Add sweet potato, tomatoes and 200 ml water.
  2. Simmer covered until sweet potato is tender, about 20 minutes. Add beans and heat through; serve with yoghurt and coriander.
15 / DINNER

Rainbow frittata with side salad

30 min · Serves 4

A flexible way to use leftover vegetables and make lunch for tomorrow.

Ingredients

  • 8 eggs
  • 1 courgette, grated
  • 1 red capsicum, diced
  • 2 handfuls spinach
  • 80 g feta
  • 1 tbsp olive oil
  • Mixed leaves and cherry tomatoes to serve

Method

  1. Heat oven to 190°C. Sauté courgette and capsicum in an oven-safe pan; add spinach.
  2. Whisk eggs, pour over vegetables and scatter feta. Bake until centre is fully set, about 15–20 minutes. Serve with salad.
Kitchen resource

Make breakfast ahead

Good Food's short overnight-oats demonstration is a useful starting technique. Our blueberry, walnut and kefir version above has its own ingredient list and method.

Watch on Good Food ↗

Food safety: wash produce and use a thermometer for chicken (74°C) and fish (63°C); cook egg dishes until fully set. Refrigerate leftovers promptly. These recipes do not treat or prevent disease. Sources: Australian Dietary Guidelines and FoodSafety.gov cooking temperatures.