• 3 large eggs Egg, whole, boiled
• 255g brown rice Brown Rice, boiled
• 80g spinach Spinach, raw
• 80g green beans Green Beans, boiled
• 2 tsp jerk seasoning
• 80g pineapple Pineapple
• 15g lime Lime
• 15g spring onions Spring Onions
• 80g kidney beans Kidney Beans, canned, drained
• 60g coconut milk Coconut Milk, light
• fresh thyme

1. 1

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

2. 2

   Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.

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 in jerk seasoning and lime juice. Griddle the pineapple slices for 2 minutes each side until charred, then dice into a quick salsa with spring onion.

5. 5

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

6. 6

   Build the bowl: brown rice first, then the veg and soft-boiled egg, spooning over any remaining sauce. Finish with the fresh thyme.

7. 7

   Bulking upgrade: add the kidney beans, coconut milk for extra energy-dense calories.

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