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This simple miso-ginger glaze brings plenty of savoury flavour to this combination of crispy tofu, tender aubergine and mushrooms. Served with Japanese rice and finished with toasted sesame seeds, it makes a satisfying plant-based meal without needing a long list of ingredients. The aubergine is cooked until soft and caramelised before being coated in the glaze, while the tofu and mushrooms are cooked until golden and then tossed through the remaining sauce. It's a straightfo

This simple miso, yuzu and ginger marinade is an easy way to add bold flavour to tofu without needing lots of ingredients. One batch is enough to marinate 300 g of tofu while leaving plenty to use as a finishing sauce for stir-fries, noodle dishes or grain bowls. Perfect for meal prep or weeknight cooking, this versatile marinade combines savoury miso, bright yuzu and fresh ginger to create a balanced flavour that works with a wide variety of vegetables and noodles. Makes eno

A quick and flavour-packed plant-based noodle dish that's ideal after a training session or for a satisfying evening meal. Crispy marinated tofu, fresh vegetables and tender udon noodles are coated in a light soy, lime and ginger sauce, creating a simple recipe that's easy to prepare and full of fresh flavour. Whether you're recovering from a long run, refuelling after the gym or simply looking for a wholesome weeknight dinner, this bowl comes together in under an hour and is

Crispy panko-coated tofu served with a homemade katsu-inspired curry sauce, brown basmati rice and tender broccoli. A satisfying plant-based meal that provides slow-release carbohydrates and protein, making it an ideal choice before a long endurance session. Prep time: 20 minutes (plus marinating time) Cook time: 25–30 minutes Servings: 2 Ingredients Golden Marinated Tofu 300g extra firm tofu 2 cloves garlic, finely grated 1 tbsp soy sauce 1 tsp Dijon mustard Freshly ground b

A fresh whole-food bowl combining marinated tofu, seasonal vegetables and fragrant herbs. Designed to fuel endurance training and recovery. Prep time: 20 mins Cook time: 25 mins Servings: 2 Ingredients 180g brown rice 300g firm tofu, pressed and cubed 1 tbsp olive oil Lemon & Herb Marinade Juice of 1 lemon Zest of ½ lemon 3 garlic cloves (finely grated) 1½ tsp Dijon mustard 1 tbsp fresh parsley (finely chopped) 1 tbsp fresh thyme (finely chopped) 1 tsp fresh rosemary (finely

Prep time: 15 mins Cook time: 40 mins Servings: 4 Ingredients Oil: Cold-pressed rapeseed oil (for frying) Aromatics: 1 Onion (chopped) Thumb-sized piece of ginger (finely chopped) Garlic (finely chopped) 2 Bird's eye chillies (chopped) Spices & Seasoning: 1 tsp Cumin 1 tsp Ground coriander 2 tbsp Garam masala Salt (to taste) Vegetables: 1 head Broccoli, 1 pack Mushrooms, 1 Red Pepper (chopped into bite-sized pieces, or your choice of veg) Sauce Base: 1 tin Chopped Tomatoes 1

Looking for a hearty, nutrient-dense breakfast that requires zero cooking and keeps you fueled for hours? This no-cook spelt bowl is the perfect alternative to traditional porridge. By swapping oats for hearty spelt flakes, you get a robust, nutty texture that pairs beautifully with creamy plant milk, rich nut butters, and a burst of sweet berries. Just mix, let it sit for a few minutes (or prep it the night before), and dive in! Prep time: 5 minutes | Servings: 1 Ingredients

This refreshing, vibrant smoothie is the ultimate post-workout recovery drink. Packed with plant-based protein and clean carbohydrates, it is specifically designed to replenish your body after a tough training session. For the best recovery results, aim to consume this within 30 minutes of finishing your workout. Equipment Needed Blender (a compact blender like a NutriBullet works perfectly) Ingredients 300ml Soya milk (chosen over oat milk for its superior protein content) ½

When you are deep in a high-volume training block, your muscles require dense protein for structural repair alongside consistent, clean fats to support sustained cellular energy. This baked tempeh bowl is a nutritional heavyweight, combining fermented plant protein with a rich, anti-inflammatory peanut and sesame marinade. A key performance feature of this meal is the Carb-Rotation Strategy: we utilize complex wholegrain rice mid-week to sustain steady blood sugar, and switch

The Fueling Log: Whole Foods & Performance Data Welcome to the live log of what actually goes into my kitchen to power high-volume training blocks. This isn't about food trends or aesthetic plates; it's a transparent diary of clean, efficient plant-based fueling designed to optimize muscle recovery, protect immune function, and sustain high athletic output. The Philosophy: Beyond the Macros When tracking nutrition for endurance sports, it is easy to get hyper-focused solely o