Easy Omelette

Serves: 1
Time: 15 mins
Energy: 293 kcals
Carbs: 13g
Fats: 14g
Fibre: 4.6g
Protein: 25g


  1. Spray the frylight into a frying pan and place on medium heat.
  2. Add the sliced red onion, red pepper and mushrooms and cook for about 3-5mins. Add the tomatoes and cook until soft, then add the spinach and wilt down.
  3. Meanwhile, beat the egg and egg whites in a bowl with salt and pepper.
  4. Once all the vegetables are cooked, add the egg mixture into the pan and make sure it’s covering everything. Allow it to start cooking at the bottom and crumble the feta on top.
  5. Finally, place it in a hot oven to allow the top to cook. Sprinkle with coriander and serve.

Chicken and Cashew Nuts

Serves: 4
Time: 30 mins
Energy: 316 kcals
Carbs: 16g
Fats: 16g
Fibre: 3.3g
Protein: 26g


  1. Slice chicken thigh into bite-sized pieces. Coat with flour. Fry in vegetable oil until cooked.
  2. Remove from the heat and set aside.
  3. Remove most of the oil from the pan/wok. 
  4. Stir fry the garlic and chilli with the chicken for one minute.
  5. Add the spring onions, onions and roast nuts and cook for 2 minutes.
  6. Add the oyster sauce, soy sauces and sugar and cook for 1 minute.
  7. Serve with steamed rice.


Serves: 2
Time: 30
Energy: 545 kcals
Carbs: 22g
Fats: 34g
Fibre: 7.5g
Protein: 35g


Tip : Make this in a dish that you can fry in as well as put in the oven.

  1. Finely chop the onion and red pepper and sweat over medium heat for a few minutes until beginning to soften.
    1. Add the crushed garlic and cook for another minute.
    2. Add the sliced chorizo sausage and fry for 2 minutes.
    3. Add the tin of tomatoes and salt and pepper to taste.
  2. Leave to simmer for about 10/15 minutes until the red pepper is soft and the sauce is starting to thicken, then remove from the heat. 
  3. Using a spoon, make 4 small wells in the mixture and break an egg into each.
  4. If using parmesan, sprinkle on the top.
  5. Bake in the oven at 180 degrees for 15/20 minutes depending on how firm you like your eggs.
  6. Sprinkle with the chopped parsley.
  7. Serve with crusty bread or eat on its own.

Butternut Squash and Feta Salad

Serves: 6
Time: 45 mins
Energy: 230kcal
Carbs: 19g
Fats: 14g
Fibre: 1.7g
Protein: 6.8g


  1. Roast the butternut squash and red onions with salt, pepper, garlic and olive oil.
  2. Cook until soft but caramelised at the edges.
  3. Lightly toast pine nuts in a pan and put to one side to cool.
  4. Transfer everything to a bowl and sprinkle with feta and pomegranate seeds.

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