• 3 large eggs Egg, whole, boiled
• 270g bulgur wheat Bulgur Wheat, cooked
• 80g spinach Spinach, raw
• 80g courgette Courgette
• 50g tzatziki Tzatziki
• 10g lemon juice Lemon Juice
• 30g red onion Red Onion
• 1 tsp dried oregano & smoked paprika
• 60g pitta bread Pitta Bread, white
• 5g olive oil Olive Oil
• 40g cucumber Cucumber

1. 1

   Prep everything first: wash and trim the spinach and courgette, then measure out the sauce ingredients.

2. 2

   Simmer the bulgur wheat for 10-12 minutes until tender, then drain well.

3. 3

   Lower the eggs into boiling water and cook for 6½ minutes, then cool in cold water and peel.

4. 4

   Rub the protein with oregano, paprika and lemon. Spoon over cool tzatziki and scatter with the sliced red onion when serving.

5. 5

   Meanwhile, steam or stir-fry the spinach and courgette for 3-5 minutes until just tender with a little bite.

6. 6

   Build the plate: bulgur wheat first, then the veg and soft-boiled egg, spooning over any remaining sauce. Finish with the cucumber.

7. 7

   Bulking upgrade: add the pitta bread, olive oil for extra energy-dense calories.

Tap ingredients and steps to tick them off as you cook.