Recipe catalog
Fresh, lactose-friendly meals — filter by type, calories or cooking time.
49 recipes
- Breakfast5 min
Overnight Oats, Chia & Blueberries
A make-ahead breakfast — oats and chia soaked overnight in lactose-free milk, topped with blueberries.
400 kcal•18g proteinVegetarianLactose-free 
Breakfast10 minPoached Eggs & Avocado on Toast
A reliable go-to breakfast — poached or steamed eggs on wholegrain toast with sliced avocado. Lean protein and healthy fats, ready in under 10 minutes.
345 kcal•20g proteinVegetarianLactose-free- Dinner15 min
Prawn & Tenderstem Udon (Broth)
A light, warming Japanese-style noodle soup — prawns and tenderstem broccoli in a gingery dashi broth with udon. Quick and high-protein.
430 kcal•32g proteinLactose-free 
Dinner15 minPrawn & Tofu Udon (Broth)
A more substantial take on the prawn udon — prawns and firm tofu together with tenderstem in a gingery dashi broth. Two proteins stretch a smaller prawn portion into a generous, filling bowl.
515 kcal•35g proteinLactose-free- Dinner15 min
Prawn Stir-fry with Rice Noodles
A quick prawn stir-fry with mixed veg, ginger and garlic over rice noodles.
560 kcal•34g proteinLactose-free - Dinner35 min
Roast Chicken, Root Veg & Greens
A simple roast — chicken portions with mixed root veg and steamed greens. Cook extra chicken for the week.
590 kcal•46g proteinLactose-free 
Lunch15 minSalmon & Avocado Poke Bowl
A fresh, no-cook Hawaiian-Japanese rice bowl — cubed salmon, avocado, cucumber and edamame over rice with a sesame-soy dressing.
540 kcal•34g proteinLactose-free- Dinner20 min
Salmon Donburi (Teriyaki Salmon Rice Bowl)
Teriyaki salmon flaked over rice with greens — the same glossy glaze as the chicken, in a different protein.
580 kcal•40g proteinLactose-free 
Dinner20 minSalmon Donburi (less salt)
Teriyaki salmon over rice with bok choi — the lower-soy version after the original came out salty.
580 kcal•40g proteinLactose-free- Snack5 min
Salted Edamame
Steamed edamame pods tossed with sea salt — a high-protein, fast snack.
130 kcal•11g proteinVegetarianLactose-free - Lunch10 min
Sardines & Tomato on Toast
A fresh, quick, store-cupboard lunch — sardines warmed with fresh tomato and garlic, piled on toast. A bright change from rich soy-based meals.
300 kcal•22g proteinLactose-free - Breakfast10 min
Scrambled Eggs & Spinach on Toast
A reliable, quick, high-protein breakfast — soft scrambled eggs with wilted spinach on wholegrain toast.
420 kcal•28g proteinVegetarianLactose-free