‘Never feel hungry or tired again’ says the blurb on Tom Daley’s new book, Tom’s Daily Goals. Where do we sign up? As part of his seven daily touch points, which include morning stretches, mental self-care on your commute, and digital detoxing, Tom has included a wealth of recipes designed to make sure our bodies are performing at their best.

If you’ve seen Tom perform – he won gold for synchronised 10m platform diving in the recent Commonwealth Games – you’ll know why we should take him seriously. His breakfast recipe is rich in protein and simple to make and should keep you full for hours. His meatballs taste good and are also full of protein. Designed to be cooked in large quantities so you can freeze in batches, they’ll have you feeling like a champ…

Smoked salmon & courgette breakfast pots

“Kick-start your day with this protein-rich brekkie, which is very simple to rustle up.
I line ramekins with smoked salmon, then fill with a mixture of egg, cottage cheese, grated courgette and parsley. They are then just baked in the oven until set. This little pot will keep you feeling full for hours!”

SERVES 2

318 calories per serving

120g smoked salmon slices

1 small courgette (about 125g)

2 large eggs

10g chopped parsley

3 tbsp cottage cheese

sea salt and freshly ground

black pepper

To serve

2 small slices of wholemeal bread

6 cherry tomatoes, quartered

Preheat the oven to 200°C/180°C Fan/Gas 6.

Line two large, deep ramekins with the smoked salmon, so the base and sides are covered.

Grate the courgette using a coarse grater and put into a large bowl. Crack in the eggs, add the chopped parsley and cottage cheese and season well with salt and pepper. Use a fork to break up the eggs, then mix all the ingredients together.

Divide evenly between the ramekins and bake in the oven for 20–25 minutes, or until the filling has set.

Toast and halve the bread and arrange on two plates with the cherry tomatoes spooned on top. Season well and serve with the smoked salmon pots.

TOM’S TIP

“These make a great, super-quick supper, too – in fact, if you’re putting the oven on anyway, they would be great with a jacket potato, too. Just choose a spud that’s as small as your fist and steam a couple of florets of broccoli to serve alongside.”

Chicken meatballs with orzo, parsley & lemon

“These simple chicken meatballs, containing chopped dried apricots and topped with parsley and lemon, taste really special.
It’s worth making a batch to freeze, too. If you don’t fancy serving these with the pasta and sauce, they are also delicious stuffed into a wholemeal pitta, with a drizzle of Greek yoghurt and lots of chopped salad.”

SERVES 2

592 calories per serving

For the meatballs

about 300g skinless chicken breast fillet (or use turkey), roughly chopped

1 shallot, roughly chopped

4 apricots, chopped

2 tbsp oats

1 medium egg

1 tsp olive oil

sea salt and freshly ground

black pepper

For the tomato sauce

1 tsp olive oil

2 garlic cloves, sliced

400g can chopped tomatoes

700ml hot chicken or vegetable stock

75g orzo pasta

100g frozen peas

zest 1/4 lemon

2 tbsp chopped parsley

Put the chicken into the bowl of a food processor and add the shallot, apricots, oats and egg. Season well and whizz everything together until the mixture
is minced finely. Use a teaspoon to
scoop out pieces of the mixture and roll in your hands – each should be about the size of a golf ball. You’ll make roughly 14–16 balls.

Make the tomato sauce. Heat the oil in a large casserole and fry the garlic for 1–2 minutes until just turning golden. Pour in the tomatoes and stock and season well. Simmer for about 5–8 minutes until the sauce has thickened.

Meanwhile, fry the meatballs. Heat the oil in a large frying pan over a low heat. Add half the meatballs and cook, turning every now and then, until golden almost all over. Transfer to a plate and then cook the other half in the same way.

Stir the pasta into the tomato sauce, then dot the meatballs over the top. Cover and simmer for 11 minutes over a low heat, adding the peas about 3 minutes from the end. Scatter over the lemon zest and chopped parsley to serve.