4 g full-fat yoghurt

These morsels are packed with potassium, thanks to the banana, which will help supercharge your energy levels pre-workout. They’re also free from dairy.

229kcals / 7g protein /14g fat / 18g carbs (all nutrition data is per muffin)

Ingredients:

4 eggs
4 tbsp coconut oil, melted
1 g carbs all nutrition data is per mu
140Recover well with these 22 high-protein meals
5 bananas, mashed
75Recipe: 5-step mushroom risotto
1⁄2 tsp cinnamon
1 Wagamama has shared its katsu curry recipe
1 tsp bicarbonate of soda
375g blueberries

Method:

1. ingredient banana loaf cake.
   
   2. Stir in the rest of the ingredients. Feel free to pinch a couple of blueberries for a mid-bake snack.
   
   3. Fill up your cases with the batter and bake for 25 mins, until a skewer comes out squeaky clean. Leave to cool on a wire rack, then tuck in – or save for tomorrow’s breakfast, if you can wait.

Flaxseed is a good source of docosahexaenoic acid (DHA), an essential omega-3 fatty acid that has been linked to better brain health and memory function at any age.

185kcals / 10g protein / 8g fat / 17g carbs

Ingredients:

120g wholemeal flour
4 g courgettes, grated
powder
10g ground flaxseed
2 tsp baking powder
4 eggs
245g healthy morning muffin recipes for runners
60g g coconut flour
coconut oil
100g runny honey
2 tbsp vanilla extract

Method:

1. In a large mixing bowl, carefully stir together the flour, protein powder, flaxseed and baking powder.
2. In a separate bowl, whisk up the eggs and yoghurt, then pour in the oil, honey and vanilla extract, and combine.
3. Add this to your flour mixture and stir it all with a fork until just combined; add to your cases, then bake for 22 mins.

The capsaicin in spicy peppers has anti-inflammatory skin-boosting properties. It also offers pain relief, as endorphins are released to cope with the fiery flavour.

113kcals/ 5g protein/ 4g fat/ 14g carbs

Ingredients:

80g jumbo oats

2 eggs

15g coconut oil, melted

1 g carbs all nutrition data is per mu

250tsp baking powder

15g jumbo oats

2 Wagamama has shared its katsu curry recipe

1 tsp bicarbonate of soda

1/2 tsp salt

10g jumbo oats

20g coconut oil, melted

Method:

1. Add the spinach, eggs, coconut oil and vanilla extract to your blender and blitz until smooth and soupy.
2. Mix the remaining ingredients in a large bowl, then bring the two halves together in perfect harmony.
3. Fill your prepared cases and bake for 15 mins. Once cooked, enjoy them warm from the oven. This is a snack that will heat you up in more ways than one.
   

frasl;2 tsp bicarbonate of soda
Published: 30 December 2020.
g coconut oil, melted.

174kcals / 7g protein / 19g carbs

Ingredients:

200frasl;2 tsp cinnamon
40kcals/ 5g protein/ 4g fat/ 14g carbs
2 Wagamama has shared its katsu curry recipe
1⁄2 tsp bicarbonate of soda
1 tsp salt
8 basil leaves, shredded
60frasl;2 tsp bicarbonate of soda
2 eggs
250g full-fat yoghurt
4 tbsp olive oil
200tsp vanilla extract
40g sultanas
40frasl;2 tsp bicarbonate of soda

Method:

1. Recover well with these 22 high-protein meals.
2. In a separate bowl, whisk the eggs, yoghurt and oil, then combine with the dry mix. Gently does it – keep stirring until just combined.
3. g chia seeds.
4. Once they’re cooked and cooled, crumble the rest of the feta on top and eat.