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.
“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
Mix oats, kefir, yoghurt and chia in a jar. Refrigerate overnight.
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
Warm rice. Wilt spinach with olive oil in a pan.
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
Whisk cocoa into yoghurt. Spoon into two bowls.
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
Crumble tofu. Sauté mushrooms in oil for five minutes, then add tomatoes and turmeric.
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
Cook salmon through until it reaches 63°C at its thickest point, or is opaque and flakes easily.
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
Whisk oil and lemon; pour into two jars. Layer lentils, beetroot, carrot and feta.
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
Roast broccoli and capsicum with olive oil at 200°C until tender, about 18 minutes.
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
Mash beans lightly with lemon and pepper. Toast bread.
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
Cook chicken thoroughly to 74°C and slice.
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
Cook salmon to 63°C or until opaque and flaky. Steam bok choy and edamame until hot.
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
Sauté onion and mushrooms in oil until browned. Add garlic, lentils and passata; simmer 18 minutes.
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
Heat oven to 200°C. Toss chicken and vegetables with oil and spices on a tray.
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
Cook soba according to packet directions. Steam broccoli.
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
Sauté onion and capsicum with oil and spices. Add sweet potato, tomatoes and 200 ml water.
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
Heat oven to 190°C. Sauté courgette and capsicum in an oven-safe pan; add spinach.
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.
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.
