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Serving illustration, not a photograph of this NST recipe.Ready-to-eat muesli, yoghurt and berries. Cereal mix and quantities may differ.Photo: David Stewart · Muesli with Berries · CC BY 2.0Displayed crop; original linked above.

Start here · 10 min total · estimatedBerry yoghurt and muesli bowlOpen the recipe

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A bowl of yoghurt and muesli topped with strawberries, raspberries and blackberries. — Serving illustration, not a photograph of this NST recipe.Ready-to-eat muesli, yoghurt and berries. Cereal mix and quantities may differ.Photo: David Stewart · Muesli with Berries · CC BY 2.0Displayed crop; original linked above.

breakfast10 min total · estimated

Berry yoghurt and muesli bowl

Cold yoghurt, crisp muesli and fresh berries. Keep the cereal separate until serving if you like it crunchy.

vegetarianView recipe

Chickpeas, cucumber, cherry tomatoes, salad leaves, parsley and white mozzarella-style cheese cubes in a bowl beside lemon. — Serving illustration, not a photograph of this NST recipe.Mozzarella-style cheese is pictured. Preparation and quantities may differ.Photo: FitTasteTic · Colorful healthy Chickpea Salad · CC BY-SA 2.0Displayed crop; original linked above.

lunch15 min total · estimated

Lemon chickpea and mozzarella salad

Chickpeas, cucumber and juicy tomatoes with soft mozzarella and a lemon dressing. No hob needed.

vegetarianView recipe

White rice beside orange lentil curry, topped with chickpeas, green pistachios, sesame seeds and coriander leaves. — Serving illustration, not a photograph of this NST recipe.Pistachios and sesame are pictured as optional toppings. Sauce and quantities may differ.Photo: Alesia Kozik / Pexels · Pexels licenceDisplayed crop; original linked above.

dinner50 min total · estimated

Lentil and chickpea curry with rice

Red lentils in a coconut-tomato sauce, served with rice and lightly browned chickpeas. Finish with coriander, pistachios or sesame if you like.

vegetarian · veganView recipe

A little inspiration

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Three recipe ideas for breakfast, lunch and dinner. Pick what suits you and leave the rest.

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A clearer view of nutrition

Rice, skewered meat and vegetables on a dark plate — Illustrative photo · Kamala Bright / Unsplash

Do you need protein right after a workout? The "anabolic window"

Last verified 12 Sept 2026

You do not need to race for a shake after every workout. Research does not establish a universal thirty minute deadline. Daily protein intake is a useful first priority; recent meals and recovery time still matter. Powder is optional.

Are eggs bad for your cholesterol?

Last verified 12 Sept 2026

For most healthy people, no. Up to about one egg a day is not linked to higher heart disease or stroke risk in large studies. Eggs nudge blood LDL up a little, but the net effect is small. The bigger issue is what you eat with them, a fry up is not 'an egg'.

Can you build muscle and lose fat at the same time?

Last verified 12 Sept 2026

Yes, gaining muscle while losing fat is real and documented. It works best for people newer to training or carrying more fat who eat plenty of protein, train hard, and keep any calorie deficit modest. For lean, experienced lifters it is slow, and focused gain then lose phases can be more efficient.

Can you out train a bad diet?

Last verified 12 Sept 2026

For weight, mostly no. Exercise alone shifts about 2 kg on average, less for many; the body partly compensates and total energy burn plateaus, and a session's calories are eaten back fast. Diet sets the deficit. Exercise still matters for keeping weight off and for health regardless of the scale.

Can you spot reduce fat? (Do ab exercises burn belly fat?)

Last verified 12 Sept 2026

No. Two direct randomised trials, one training a single arm, one doing daily ab exercises on a steady diet, both show training a region causes generalised fat loss, not local. Where you lean out first is genetics and sex; visible abs come from lower overall body fat, not crunches.

Can your body only absorb 30g of protein per meal?

Last verified 12 Sept 2026

No. Your gut absorbs almost all of it, just more slowly for a big dose, and the muscle building response keeps rising with larger doses rather than stopping at a set number. What drives muscle gain is total daily protein, about 1.6 g/kg; splitting it across 3 to 4 meals is a habit, not a rule.