Recipes

Recipe library organized by type. Each folder has its own _index.md with detailed per-recipe descriptions.

Folders

• breakfasts/ — 3 recipes (daily default + 2 alternates)
• mains/ — 28 recipes (heavier main meals + lighter dinners, combined)
• snacks/ — 8 recipes (training fuel, recovery, filler)

Quick navigation

Breakfasts

• Eggs & toast (daily default) — daily default, 8 min
• Shakshuka — weekend, 25 min
• High-protein oats — post-long-run recovery lunch/breakfast, 10 min

Mains — heavier (typical lunch; can work as dinner)

• Chicken curry (Bangalore-style) — Bangalore-style, yogurt + tomato + tamarind
• Dhal with rice — red lentil dhal + paneer
• Palak paneer with rotis — spinach + paneer curry
• Rajma (kidney bean curry) with rice — North Indian kidney bean curry (best Sunday batch)
• Chana masala (chickpea curry) with rice — North Indian chickpea curry (Sunday batch; rotates with rajma)
• Air-fryer tandoori chicken with jeera rice & mint yogurt — air-fryer, lean high-protein, mint yogurt
• Egg curry (South Indian / Bangalore-style) with rice — South Indian anda curry, no coconut
• Spaghetti bolognese — classic; batched sauce
• Tomates farcies with rice — French stuffed tomatoes
• Salmon teriyaki bowls — fresh only
• Chicken & quinoa power bowl — Mediterranean power bowl
• Beef & black bean burrito bowls — cilantro lime rice + beef + black beans
• Tofu pad see ew — Thai stir-fried noodles
• Mediterranean baked cod with potatoes — sheet-pan, leaner option
• Chickpea & feta salad (no-cook) — no-cook assembly

Mains — lighter (typical dinner)

• Lentil & vegetable soup with feta toast — with feta toast
• Roast chicken thigh salad with warm grains — warm grains / batched potatoes variant
• Miso glazed salmon with broccoli — with broccoli
• Tom kha gai (Thai coconut chicken soup) — Thai coconut chicken soup
• Niçoise-style salad with seared tuna — seared tuna
• Vietnamese rice paper rolls with peanut sauce — Vietnamese, peanut sauce
• Stuffed bell peppers with turkey & quinoa — turkey + quinoa
• Shrimp & vegetable stir-fry — broccoli + snow peas
• Halloumi & grain salad — seared halloumi + farro + chickpeas (Mediterranean warm salad)
• Roasted vegetable & chickpea bowl with tahini — sweet potato + chickpeas + tahini
• Batch-assembly big salad — zero-cook, uses batched components
• Roasted butternut & tomato soup — roasted butternut + tomato
• Instant Pot chicken soup with tomato — Instant Pot, brothy, tomato + ginger + garlic

Snacks

• Skyr / yogurt protein bowl (default recovery snack) — default recovery (45g/38g protein)
• Pre-workout banana + nut butter toast with honey — pre-workout, 60–90 min before
• Pre-long-run rice cake stack — pre-long-run fuel, G only
• Hummus & vegetables with hard-boiled egg — afternoon filler, volume-heavy
• Cottage cheese / fromage blanc bowl — evening / post-strength, casein
• Pre-bed toast with honey (glycogen top-up) — Friday night glycogen top-up, G only
• Pre-long-session toast stack (bigger pre-workout variant) — big pre-workout, G Sat long run
• Homemade sports drink + on-bike fuel — homemade drink + on-bike solids

How recipes are structured

Each recipe file starts with a metadata block:

**Type:** Breakfast | Main — heavier | Main — lighter | Snack
**Typical slot:** Weekday lunch / Dinner / etc.
**Time:** active + hands-off
**Lunch-friendly:** yes / marginal / no
**Batch:** yes / partial / no

Then: Ingredients, Method, Macros per person, and often Portion split table.

See CONTEXT for the kcal reference values used across all recipes, and the portion-split rules (G 65% starch / 55% protein on standard days).