You don't need 500 recipes. You need 10 meals that work.

• ·2–3 eggs
• ·½ avocado
• ·Handful of spinach or salad
• ·Olive oil
• ·Optional smoked salmon

A reliable low-carb breakfast or brunch. Add greens or smoked salmon so it is not just eggs and avocado on their own.

• ·Chicken, fish, tofu, tempeh or eggs
• ·Two big handfuls of vegetables
• ·Olive oil dressing
• ·Avocado or a small handful of nuts

The default lunch or dinner. Rotate the protein and the vegetables to keep it interesting.

• ·1 cup full-fat, unsweetened Greek yogurt
• ·Small handful of berries
• ·Small handful of nuts and seeds
• ·Optional pinch of cinnamon

Fast to make. Skip if you are following strict keto — the berries push the carb count up.

• ·Salmon fillet
• ·Broccoli or greens
• ·Olive oil
• ·Lemon
• ·Optional fermented vegetables

Bake the salmon at 200 °C for 12 minutes. Steam or roast the greens alongside.

• ·Tin of sardines in olive oil
• ·Big handful of greens
• ·Tomato or cucumber
• ·Lemon
• ·Olive oil

A five-minute meal. Good for busy days or travel.

• ·Chicken thighs (bone-in for flavour)
• ·Roasted broccoli, cauliflower or courgettes
• ·Olive oil
• ·Herbs (rosemary or thyme)

Cook a large tray. Leftovers become tomorrow's protein bowl.

• ·Firm tofu
• ·Mixed vegetables
• ·Ginger, garlic
• ·Tamari or soy sauce
• ·Sesame oil

A plant-forward option. Serve as-is, not over rice, to keep carbs moderate.

• ·Cooked green or brown lentils
• ·Roasted vegetables
• ·Feta or a soft-boiled egg
• ·Olive oil, lemon

Fits the Longevity Simple protocol. Not a fit for Healthy Keto — lentils are meaningful carbs.

• ·Sirloin or ribeye
• ·Mixed leaves, tomato, cucumber
• ·Avocado
• ·Olive oil, mustard vinaigrette

A weekend option. Choose grass-fed if easily available; do not stress if not.

• ·1 cup cottage cheese
• ·Cucumber, tomato, olives
• ·Handful of nuts
• ·A drizzle of olive oil

A very fast, high-protein breakfast when you don't feel like cooking.

• ·Yesterday's protein
• ·Yesterday's vegetables
• ·Fresh salad or half an avocado

The single most useful habit — cook a bit extra, eat it tomorrow.

• ·2 boiled eggs
• ·½ avocado
• ·Pre-washed salad
• ·Tin of tuna or sardines

The one to keep in mind at 21:00 when you're tired. Better than ordering pizza.