Recipes

Banana Avocado Ice Cream

serves 2 – 268kcals

2.3g Protein

14.9g Fat

29g Carbs

1 ripe Banana

1 medium Avocado

250mls Almond Milk

1 tsp Vanilla Extract

1-2 tbsp Agave Nectar

Blend all of the ingredients together until smooth

Pour into an airtight container and place in the freezer

Allow to freeze for a few hours

To serve, remove from the freezer 5-10 minutes prior as it will ned to soften slightly

Divide between serving bowl and top as you desire- chopped pecans, or a sprinkle of Togarashi spice mix work well

Enjoy!

Scrambled Tofu

serves 2 – 297kcals

25.7g Protein

17.5g Fat

11.3g Carbs

20g Olive Oil Spread

280g pack of Tofoo firm tofu

1/2 tsp Ground Turmeric

1/4 tsp Smoked Paprika

1/2 tsp Onion Powder

1/2 tsp Garlic Powder

1 tsp Mustard Powder

2 tbsp Savoury Yeast Flakes

Salt to taste

80mls Unsweetened Almond Milk

Heat the spread in a medium frying pan over a medium heat

Crumble to tofu into scrambled-egg-sized chucks and add to the pan

Fry until they start to brown

In a bowl, whisk the rest of the ingredients together

Once browned, tip the tofu into the bowl and stir well to coat in the seasoning

Reduce the heat on the pan and tip the tofu mix back and and cook gently

The tofu will absorb the marinade so cook untilit is as dry/wet as you would like it, then remove from the heat

Serve in the same way you would scrambled eggs- on toast, with a full English, in a roll or wrap

Gochujang Glazed Salmon

serves 2 – 337kcals

25.5g Protein

19.4g Fat

14.9g Carbs

1.5 tbsp Gochujang Paste

1.25 tbsp Mirin

1 tsp Caster Sugar

1 tsp Sesame Oil

2 Spring Onion, finely sliced

2 x 120g Salmon Fillets, skinless

1 tsp Sesame Seeds, toasted

Pre heat the gril to a medium hot heat

Whisk the Gochujang, mirin, sugar, oil and half of the spring onion together to make the glaze

Brush the salmon with the glaze and place on a baking tray

Place the tray under the grill and cook for approximately 5-8 minutes until the salmon is just cooked

Remove from the grill and trasfer to serving plates

Sprinkle with the sesame seeds and spring onion before serving

Chicken Tortilla Soup

serves 4 – 414kcals

29.6g Protein

15g Fat

35.1g Carbs

1 tbsp Olive Oil

1 Whole flour Tortilla, Cut into strips

Salt

1/2tbsp Olive Oil

1 Onion, diced

2 Jalepenos, diced

3 Garlic Cloved, minced

2 400g tins Chopped Tomatoes

1 160g tin Sweetcorn

1 240g tin Black Beans

1 small tin Chipotle en Adobo

2 x 150g Chicken Breasts

1 tsp Ground Cumin

1 tsp Chilli Powder

Juice from 1 Lime

750mls Chicken Stock

Handful of Coriander Leaves, chopped

120g Avocado, diced

Heat 1 tbsp olive oil in a pan over a medium heat, and gently fry the tortilla strips until golden and crispy

Remove from the pan, season, and put to the side

Heat the remaining oil in a large saucepan and gentle saute the onion and jalapeno until the soften

Add all other ingredients, except the avocado to the pan

SImmer for 20-30 minutes until the chicken is cooked through

Remove the chicken breasts from the pan and shred

Return the shredded chicken to the pan and simmer for another 5 minutes

To serve, remove from the heat and divide the soup between serving bowls

Top with the avocado and tortilla strips, and enjoy

Kale Caesar with Salmon

serves 2 – 499kcals

40g Protein

30.7g Fat

14.8g Carbs

1/2 tbsp Olive Oil

Salt & Pepper

2 x 120g Skinless Salmon Fillets

100g Curly Kale, hard stems removed

150g Baby Tomatoes, halved

20g Croutons

Parmesan Shavings (optional)

Dressing;

3 tbsp Fat Free Greek Yogurt

Juice from 1 Lime

1/3 tbsp Olive Oil

1/4 tbsp Anchovy Paste

3/4 tsp Worcestershire Sauce

1/2 tsp Minced Garlic

1/2 tsp Dijon Mustard

20g Parmesan, grated

Black pepper to taste

25mls Semi Skimmed Milk

Make the dressing by whisking together all of the ingredients except for the milk

Add the milk to the dressing a little at a time until you reached the desired consistency for your dressing

Add the kale and tomatoes to a large bow land toss together with the dressing and put to one side

Pre heat the grill to hot

Pat the salmon fillets dry, then rub will oil and season

Grill for 5-8 minutes until just cooked through, then remove from the heat

Divide the kale between 2 serving bowls, top with the salmon, and finish off with some croutons and parmesan shavings

Enjoy!

Almond Eggnog

Serves 8-156kcals

3g Fat
18g Carbs
3g Protein

4 large free range eggs
2 large egg yolks
125g Total Sweet xylitol sugar substitute
1ltr unsweetened Roasted Almond Milk
1/4 tsp salt
2 tsp Vanilla Extract
1/2 tsp freshly grated nutmeg
200mls cognac, bourbon or whisky
Ground cinnamon

Whisk the eggs, the yolks, salt and the sweetener together in a pan.
Mix in the milk
Heat over a low heat, stirring constantly, until the mix begins to thicken. Just enough to coat the back of a spoon- this may take 15/20 mins. DO NOT be tempted to crank up the heat- you don’t want scrambled egg nog!
Remove from the heat and mix in the vanilla and the nutmeg.

If serving warm, pour 25mls of spirit into a cup, followed by 125mls of the egg nog. Finish with some freshly grated nutmeg and ground cinnamon
If serving cold, cover the mix and chill for at least 3 hours. Stir the mix before serving. Add 125mls of eggnog to a 25ml glass of your chosen (dark) spirit. Stir well and garnish as above.

Maple Roasted Butternut & Apple

serves 4 (as a side) – 243kcals

2.7g Protein
10.9g Fat
31.9g Carbs

3 tsbp Maple Syrup
3 tbsp Olive Oil
1 tbsp White Vinegar
1/2 tbsp Lemon Juice
1 tsp Lemon Zest
1/2 tsp Dried Thyme
Salt and Pepper
600g Butternut Squash, cubed
1 Apple, sliced
100g Curly Kale, tough stalks removed
30g Dried Cranberries

Pre heat the oven to 200 degrees
In a small bowl, whiskey together the maple, oil, vinegar, lemon zest and juice and the thyme, then season
Toss the butternut and apples in the mix until well coated, then transfer to a baking tray
Roast for 20 minutes then toss in the pan and add the kale
Roast for another 10 minutes then remove from the oven
Transfer to a serving bowl and sprinkle with the cranberries
Great as a side to roast chicken or pork, or cold as a salad with feta

Baked Rice with Aubergine & Chickpeas

serves 4 – 445kcals

10.7g Fat
72.6g Carbs
11.8g Protein

400mls Vegetable Stock
Large Pinch Saffron
1 Aubergine, diced
2 tbsp Olive Oil
1 Onion, diced
1 Bell Pepper, Diced
3 Cloves Garlic, diced
2 tbsp Paella Seasoning
1 tbsp Smoked Paprika
200g Paella Rice
1 tin Chickpeas, drained and rinsed
Salt and Pepper
200g Tomatoes, deseeded and diced
1 large Potato, but into 8 wedges

In a large frying pan, dry fry the aubergine until shriveled, then place in a bowl to one side
Make up the vegetable stock, and add the saffron to the hot liquid to allow it to infuse
Pre Heat the oven to 200 degrees
Heat 1.5 tbsp of the oil in the frying pan over medium heat and cook the onions until they start to soften
Add the peppers and garlic to the pan and cook for another few minutes
Add in the paprika and seasoning and mix well. Cook for a minute then add the rice and stir well to coat
Add the tomatoes, aubergines and chickpeas and mix well. Season if needed
Remove from the heat and transfer the contents of the pan to an ovenproof casserole dish
Pour the stock over the rice mix, using a little to rinse the cooking pan if needed
Place the potatoes on top (you might not be able to see the top so drop them in carefully), then drizzle with the remaining olive oil
Bake in the oven for 45-60 minutes. Until the liquid is absorbed and the top of going a little crispy
Remove from the oven and serve as is. Enjoy!

BBQ Pulled Jackfruit

serves 4 – 278kcals

4.7g Protein
6g Fat
43.4g Carbs

1 tbsp Soft Brown Sugar
1 tsp Dried Oregano
1 tsp Ground Cumin
1 tsp Garlic Powder
1 tsp Salt
1/2 tsp Black Pepper
1/2 tsp Smoked Paprika
1/2 tsp Chilli Powder
4 tins Jackfruit Pieces, drained
2 sachets Levi Roots Smokey BBQ Coat&Cook sauce
120mls Water
Parsley to garnishPreheat the oven to 160 degrees fan
Add the dried herbs, spices and sugar to a bowl and mix
Add the jackfruit to the bowl and toss until it is covered
Pour the jackfruit into a baking dish
Pour the BBQ Sauce over the jackfruit, and use water to rinse the packets and add this aswell
Mix well and then cover tightly and place in the oven
After 90mins, remove from the oven and uncover- use 2 forks to shred the jackfruit
Once, shredded, stir well so that all of it is covered in sauce, add more water if needed
Re-cover and return to the oven for another 30 minutes
Remove from the oven, Serve, garnish with the parsley and enjoy!

Morrocan Spiced Quorn Mince

serves 3 – 338kcals

12.9g Fat
30.2g Carbs
21.3g Protein

1 tbsp Olive Oil
1 Onion, diced
1 Bell Pepper, diced
1 tbsp Ground Cumin
1 tsp Ground Cinnamon
2 tsp Ground Tumeric
350g pack Quorn Mince
600ml Vegetable Stock
100g Dried Apricots, chopped
1 tbsp Tomato Purée
Salt and Pepper
25g Toasted Almond Flakes
Chopped Parsley

Heat the oil in a shallow pan over a medium heat
Cook the onions until they start to soften, then add the peppers and cook for another 5 minutes
Add the dried spices to the pan and stir
Cook for a minute or two, then add the mince and mix well
Add the apricots, tomato purée, and the stock
Bring to the boil, then reduce to a simmer and cook for 10-15 minutes
Once this is, divide between serving dishes and sprinkle with almonds and parsley
Enjoy with lemon and mint couscous, or a cauliflower rice

Tomato & Parmesan Breakfast Casserole

serves 6 – 313kcals

17.6g Protein
13g Fat
31.7g Carbs

1 tbsp Olive Oil
1 Onion, diced
2 Garlic Cloves, sliced
400g Baby Tomatoes halved
75g Parmesan, grated
1 bunch Basil Leaves, torn
Salt & Pepper
250g Stale Bread, cubed
6 large Eggs
250mls Semi-Skimmed MIlk
1 tsp Mustard

Heat the oil in a pan over medium heat and cook the onions until soft
Add the garlic and cook for another minute, then add the tomatoes
Cook until they just start to soften, then remove from the heat
Season, then stir in the parmesan and basil
Add the bread to a 9×12 casserole dish, and top with the tomato mix
Whisk the eggs together with the milk and mustard, then season
Pour it over the casserole and press the mix down in the dish
Cover, and leave in the fridge overnight
Remove the casserole from the oven 15 minutes before baking
Preheat the oven to 180 degrees fan
Uncover the casserole and bake in the oven for 45-60 minutes, until the top is browned and the middle is firm to touch
Allow to sit for 10 minutes before slicing and serving
Enjoy!

Roasted Pepper & Goat Cheese Salad

serves 2 – 391kcals

19.9g Protein
28.7g Fat
11.9g Carbs

2 Large Bell Peppers, sliced
1/2 tbsp Olive OIl
Sea Salt
120g Bag Rocket Salad
150g Piccolo Tomatoes halved
150g Kidderton Ash (or similar) Goats Cheese, cubed
1 tbsp Tesco 4 Seed Mix

Pre Heat the oven to 170 degrees fan
Toss the sliced peppers in the olive oil and then lay on a baking tray, sprinkling with salt
Roast for 20 minutes, or until cooked through
Remove from the oven and allow to cool
In a large bowl, mix the rocket salad, peppers and tomatoes
Once they are well mixed, stir in the chunks of cheese
Divide between two serving bowls, then sprinkle with the seed mix before serving
Enjoy!

Blueberry Bagel

serves 4 – 273kcals

10.2g Fat
31.3g Carbs
11.8g Protein

4 Warburtons Protein Bagel Thins
60g Fresh Blueberries
3 Sprigs Thyme
1 tbsp Balsamic Vinegar
1 tbsp Sugar
Juice from 1/2 Lemon
160g Philadelphia Light Cream CheeseAdd the blueberries, thyme, vinegar, sugar and lemon juice to a small saucepan, and heat gently until the blueberries breakdown, and the mixture begins to thicken
Once it becomes jam-like, taste it and add more vinegar, lemon or sugar as needed
Remove from the heat and put to one side
Halve, and lightly toast the bagels, and spread the bottom piece with a generous helping of cream cheese
Top this with the blueberries then place the top half back on
Enjoy!

Pineapple Salsa

serves 6 – 42kcals

0.2g Fat
10.6g Carbs
0.8g Protein

300g Fresh Pineapple, finely diced
1/2 small Red Onion, finely diced
1/2 Red Bell Pepper, finely diced
2 Green Chillis, diced
10g Fresh Coriander, chopped
Juice from 3 Limes
1/4 tsp Salt

Add the fruit, vegetables and coriander in a bowl and mix well
Add the lime juice and salt to the bowl and mix well
Taste the salsa and season with additional lime juice and salt as required
Serve as a side to BBQ meats, grilled meats, on tacos or on avocado toast

Apricot & Almond Flapjacks

makes 12 – 137kcals each

3.4g Protein
5.9g Fat
17g Carbs

125g Jumbo Rolled Oats
50g Chopped Almonds
20g Seeds/Seed Mix
65g Dried Apricot Pieces
2 Large Bananas, mashed
2 tbsp Powdered Peanut Butter, made up as directed
25g Coconut Oil
2 tbsp Agave Nectar

Pre heat the oven to 190 degrees
Grease and line baking dish
In a bowl, mix the dry ingredients together, then add the bananas and mix well
in a small saucepan, melt the oil, agave and peanut butter over a low heat, stirring until well mixed
Add the liquid to the flapjack mix and stir to combine
Press the mixture into the baking dish and press down evenly
Bake for 20-30 minutes, until it is quite firm to the touch
Remove from the oven and leave to cool for 30 minutes before turning out of the dish
Remove the paper, and allow to cool for another 30 minutes until cutting into 12 pieces
Enjoy as is, store in an airtight container if not eating all in one go!

Vegan Banana Flapjacks

makes 24 – 133kcals each

6.9g Fat
14.1g Carbs
2.8g Protein

250g Jumbo Rolled Oats
40g Tesco Four Seed Mix
90g Pecan Nuts, chopped
125g Dried Apricots, chopped
4 Medium-large Bananas
3 tbsp Coconut Oil
25g Finest Maple Syrup
2 tbsp Almond Butter

Preheat the oven to 190 degrees
Grease and line a baking pan (10 x 12)
Mix the oats, seeds, fruit, and nuts together in a large mixing bowl
Mash or blend the bananas to a puree, and add them to the bowl. Mix well
Add the oil, syrup and almond butter to a small pan and heat gently, stirring often until the mixture is melted and fully combined
Add this to the bowl and mix everything together well
The mixture should not be particularly wet- if it is very wet, slowly add some more oats. If your bananas are on the small side, start with the only 200g of oats in the mix and add more at this point
Press the mixture into the baking dish and even out
Bake for 25 minutes, until it is brown and crisping on top, and is pretty firm to touch
Remove from the oven and allow to cool for 30 minutes, before turning out and removing the baking paper from the bottom
Allow cooling for another 30 minutes before cutting into squares
Once fully cooled, store in an airtight container
Enjoy as and when you like!

Mediterannean Baked Oats

serves 6 – 297kcals

13.9g Fat

31.3g Carbs

9.6g Protein

2 tbsp Ground Flaxseed plus 5 tbsp water

275g Jumbo Rolled Oats

750mls vegetable stock

200g Portobello mushrooms, sliced

4 Spring Onions, sliced

2 Garlic Cloves, sliced

150g Baby Spinach

30g Basil Leaves

100g Sundried Tomatoes, Chopped

75g Kalamata Olives pitted and chopped

1 tbsp Rosemary, chopped

2 tsp Dried Italian Herb Mix

Salt and Pepper

Preheat the oven to 175 degrees

In a small bowl, whisk the flaxseed and water to form a paste. Place to one side

Dry toast the oats in a large skillet for a few minutes until they start to brown, then remove from the heat and pour into a large mixing bowl

Heat 3 tbsp of the stock in the skillet and add the mushrooms and onions and cook over a medium heat

Once the mushrooms have released their water, add the garlic and cook for another 2 minutes

Add a little more of the stock and make sure nothing is stuck to the bottom

Pour the mushroom mix into the oats and add the rest of the vegetables and herbs, and the flax paste from earlier

Mix well and season if needed

Add in the remaining stock and stir until well combined

Pour the oat mix into a 9-inch baking pan and press down so is even

Bake for 30-35 minutes, until the top browns, then remove

Let sit for 5 minutes before serving

Banana Walnut Pancakes

serves 1 – 390kcals

9.1g Protein
13.4g Fat
35.8g Carbs

1 ripe Banana, mashed
1 small free-range Egg
25g Ground/Instant Oats
1 tbsp Walnuts, chopped
1/2 tbsp Coconut Oil

In a bowl, beat the egg and the banana together
Add the oats and walnuts and mix well
Heat the oil in a frying pan over a low medium heat
Use a serving spoon and place spoon fulls of the batter into the hot pan to make the pancakes. Don’t try to make them too big as you won’t be able to flip them
Once the edges are cooked and the top has gone matt and has a few bubbles, use a spatula to gently turn them over
Cook for another couple of minutes, then remove from the pan
Serve and enjoy immediately, top with fresh fruit or maple syrup if you like

Spiced Hot Chocolate Overnight Oats

serves 2- 360kcals

19.8g Fat
27.1g Carbs
13.2g Protein

30g Chia Seeds
60g Jumbo Rolled Oats
1 tbsp Cocoa Powder
1/2 tsp Ground Cinnamon
1/4 tsp Cayenne Pepper
Pinch Salt
250g Unsweetened Almond Milk
2 tbsp Almond Butter
2 tsp Agave Nectar
(optional whipped cream to garnish- it is , hot chocolate after all!)

Whisk the wet ingredients together in a bowl
Add the dry ingredients to the bowl and mix well
Cover, and leave to refrigerate overnight
In the morning, divide between two serving dishes and top however you like- cream, cocoa nibs, etc, and enjoy!

Peanut Butter & Banana Omelette

serves 1 – 510kcals24.5g Fat
45g Carbs
28.3g Protein1/2 tbsp Olive Oil
1 Large Egg
125g Two Chicks Egg Whites
1 tbsp Unsweetened Almond MIlk
1/2 tsp Ground Cinnamon
1 Banana, sliced
1/2 tsp Vanilla Extract
2 tbsp Peanut Butter
a squeeze of fresh lemon
1 tbsp Runny HoneyHeat the oil in a frying pan over a medium heat
Whisk the egg, the whites, milk, vanilla and cinnamon together
Pour the egg into the pan
Once the egg is about 50% cooked, add the sliced banana to one half of the omelette, and top with the peanut butter
Using a spatula, make sure the omelette is not stuck around the edges, and fold it in half
Continue to cook for another few minutes before turning out onto a plate
Finish with a squeeze of fresh lemon and drizzle with honeyEnjoy!

Chocolate Banana Chia Protain Pot

serves 2 – 342kcals

13.2g Fat

28.2g Carbs

33.1g Protein

1 large Banana, mashed or blended to a puree

1 tbsp Cocoa Powder

1/2 tsp Vanilla Extract

250mls Unsweetened Almond Milk

2 scoops Chocolate Whey Protein Powder

50g Chia Seeds

Mix the cocoa, vanilla, and banana together until fully combined

Shake the milk and whey powder together and then stir into the banana mix

Add the chia seeds and mix well

Cover the chia mix and refrigerate overnight

Before serving, give the chia mix a stir before dividing between two serving bowls

Garnish as you wish- sliced banana and grated chocolate are great!

Spiced Pumpkin Parfait

serves 2 – 291kcals

2.8g Fat

41g Carbs

22.9g Protein

1/2 tin Bakers Buddy Pumpkin Puree

1/2 tsp Ground Ginger

1/2 tsp Ground Nutmeg

1 tsp Ground Cinnamon

1 tbsp Agave Nectar

350g Tesco High Protein Yoghurt

50g Shreddies High Protein Granola

In a bowl, mix the pumpkin with the ground spices and the agave

In 2 serving glasses, layer the pumpkin, then some yogurt, then some granola

Repeat this, finishing them off with a top layer of granola

Serve and enjoy

Mexican Hot Chocolate Porridge

serves 2 – 324kcals

8.3g Fat
39.7g Carbs
17.9g Protein

400mls Unsweetened Almond Milk
1 tsp Vanilla Extract
1 tsp Ground Cinnamon
1/4 tsp Cayenne Pepper
Pinch Salt
1 packet (28g) Tribe Vanilla & Cinnamon Protein Powder
25g Dark Cocoa Powder
80g Jumbo Rolled Oats
10g Dark Chocolate, grated (optional garnish)Shake the protein powder and almond milk together
Add to a pan with the rest of the ingredients
Stir over medium-low heat until the porridge thickens and reaches the desired consistency
Divide between 2 serving bowls and sprinkle with chocolate before serving. Enjoy!

Soy Grilled Quail Eggs

makes 24 – 22kcals each

1.4g Protein
1.8g Fat
0.2g Carbs

24 Quail Eggs
1 tbsp Sesame Oil
2 tbsp Dark Soy Sauce
1 tsp Salt
1 tbsp Sesame seeds

Boil the Quail Eggs for 90 seconds, then remove and plunge into iced water
Peel the eggs, making sure to remove the membrane
Mix the soy and the sesame oil together in a bowl, and add the eggs to the bowl. Leave to marinate for 30 mins
In a frying pan, dry roast the sesame seeds until they start to brown, then remove from the heat
In a spice grinder, or with a mortar and pestle, grind the sesame seeds and the salt together into a rough sesame seed salt
Heat a griddle pan over a medium high heat until hot
Remove the eggs from the marinade and grill for 20-30 seconds on each side together char marks
Remove the eggs from the heat and stick on a wooden skewer
Serve warm or at room temperature, with a little of the sesame salt sprinkled over them
Enjoy!

Eggs in Purgatory

serves 2 – 391kcals

26.2g Protein
23.4g Fat
23.4g Carbs

1 tbsp Olive Oil
2 cloves Garlic, chopped
1 tsp Chilli Flakes
Salt & Pepper
2 400g tins Chopped Tomatoes
4 large Free Range Eggs
30g Parmesan, grated

Heat the oil in a shallow pan on low medium heat, and gently cook the garlic for a minute or two
Add the Chilli, tomatoes and season
Allow simmering until the sauce starts to thicken a little
Crack the eggs onto the tomato mix, and sprinkle with parmesan
Partially cover the pan and allow to simmer until the eggs are cooked to your liking

Remove from the heat and enjoy!
It’s excellent for a hangover with dipping bread!

BLT Omelette

serves 1 – 393kcals

31.9 Protein
27.4g Fat
6.1g Carbs

2 rashers Smoked Streaky Bacon
100g Baby Tomatoes halved
2 Large Eggs
Salt and Pepper
Handful Baby Spinach, sliced
1 tsp Olive Oil
25g EatLean Protein Cheese, grated

Slice the bacon and place in a frying pan
Cook over medium heat until it is cooked to your liking, then add the tomatoes and cook for a couple of minutes until they start to soften
In a bowl, whisk the eggs and season, then stir in the sliced spinach
Remove the bacon and tomato from the pan and put to one side
Give the pan a quick wipe then add the olive oil
Once it is hot, add the egg mix and leave to gently cook
When the edges start to cook through, add the bacon mix to one half of the omelette, and top with the cheese
Cook for another couple of minutes, then use a spatula to flip the other half on top
Continue to cook for another couple of minutes before turning the omelette out onto a plate
Enjoy with more bacon on the side!

Cottage Cheese Frittata

serves 4 – 341kcals

34.5g Protein
19.8g Fat
6.2g Carbs

6 Large Eggs
Salt & Pepper to season
300g Low Fat Cottage Cheese
8 rashers Streaky Bacon, diced
1 Bell Pepper, diced
1 Courgette, diced
100g EatLean High Protein Cheese, grated

Put the bacon in a 9-inch shallow pan and cook over a medium heat
Once the fat is released from the meat, add the vegetables to the pan and continue to cook until they are soft
Preheat the grill to medium-hot
In a bowl, whisk the eggs together and season
Add the cottage cheese to the eggs and mix well
Pour the eggs into the pan and stir to distribute the filling – You may need to add a little oil depending on how much has been left from cooking the bacon (don’t forget to track if you do)
Keep the pan on medium heat, until it is cooked almost halfway
Remove the pan from the heat and place under the grill for a few minutes
Remove and add the grated cheese to the nearly cooked frittata
Place under the grill to melt the cheese
Once melted, remove from the heat and leave to sit for a few minutes before removing from the pan and slicing
Can be eaten hot, or kept in the fridge or a few days and eaten cold, or reheated

Quinoa Omelette with Spinach & Tomato

serves 4 – 360kcals

23.3g Protein
18g Fat
24.8g Carbs

1/2 tbsp Olive Oil
1 small Onion, diced
150g Baby Spinach
100g Sundried tomatoes, chopped
5 Large Eggs
200g Egg Whites
30g Parmesan, grated
Salt & Pepper
250g Packet Pre-cooked Quinoa

Pre heat the oven to 160degrees
Heat the oil in a frying pan over a medium heat and cook the onions until soft
Add the spinach and tomatoes, and cook until the spinach is just wilted
Remove from the heat and place the spinach on some kitchen towel to drain excess water
In a bowl, whisk the eggs and egg whites together, then stir in the parmesan and season
Stir in the quinoa, and the spinach mix
Transfer the mix to a round silicon dish, and then place in the oven
Cook for 45-60 minutes, until the centre of the omelette is just cooked
Remove from the oven and let it sit for 10 minutes, before turning the omelette out and slicing it
Can be enjoyed hot or cold

Baked Eggs with Spinach & Mushrooms

makes 4 – 202kcal

11.7g Protein
15.8g Fat
2.6g Carbs

25g Lurpak Light
2 Garlic Cloves, minced
1/2 tsp Fresh Thyme
Pinch Chilli Flakes
300g Mushrooms, sliced
220g Baby Spinach
Salt & Pepper
4 Large Eggs
2 tbsp Double Cream
15g Parmesan, grated

Pre heat the oven to 200 degrees and grease 4 individual ramekins
In a large frying pan, heat the lurpak over a meduim heat and cook the mushrooms with the garlic, chilli and thyme
Once cooked, season the mushrooms and then add the spinach to the pan
Cook until the spinach is wilted then remove from the heat and drain on some paper towels
Divide the mix between the ramekins and press down, leaving a dent in the middle
Crack and egg into each ramekin, drizzle with some cream and sprinkle with the parmesan
Place the ramekins in a large baking dish and fill the dish with hot water until it is halfway up the side fo the ramekins
Bake in the oven for approximately 10 minutes, until the eggs are cooked to your liking
Remove from the oven and carefully remove the ramekins from the hot water
Serve immediately and enjoy!

Quinoa Egg Scramble

serves 2 – 398kcals

29.4g Protein
22.8g Fat
21.6g Carbs

1 tbsp Olive Oil
2 Garlic Cloves, minced
4 large Eggs
Splash of milk
50g Baby Spinach Leaves
125g Merchant Gourmet Quinoa
50g EatLean Protein Cheese, grated
Salt & Pepper to season

Heat the oil in a frying pan over medium heat and cook the garlic for 2 minutes
Whisk the eggs together in a bowl with the milk, and season
Turn the heat down on the frying pan and pour in the eggs
Allow them to cook for a minute or two and then stir to start the scramble
Add the quinoa and spinach to the pan and continue to scramble the eggs
Once the eggs are almost cooked, stir in the cheese
Once well combined, remove the eggs from the heat
Serve immediately and enjoy!

Bacon Breakfast

serves 4 – 258kcals

17.5g Protein
12.7g Fat
14.4g Carbs

100g Smoked Bacon Lardons
500g Brussel Sprouts, shredded
200g Potato, grated
100mls Chicken Stock
1 tbsp Cider Vinegar
1 tsp Dijon Mustard
1/2 tsp Chilli Flakes
1/2 tsp Black Pepper
4 large Eggs
Flat Leaf Parsley to garnish

In a saute pan, cook the bacon and cook over a medium heat until the fat is released
Add the sprouts and potato and mix well
In a small bowl whisk the stock, vinegar, mustard, chilli and pepper together
Pour into the pan and stir well
Cook over the heat until the liquid is absorbed and the veg is cooked
Make 4 dents in the hash and crack an egg into each
Keep on the heat until the eggs are cooked to your liking. Cover the pan to speed this up if you like
Remove from the heat and serve immediately. Enjoy!

Scrambled Eggs with Wild Garlic and Feta

Serves 1 – 321kcals

24g Fat
8g Carbs
20g Protein10g

Lurpak Light
2 large Eggs
15g Wild Garlic, finely sliced
25g Feta, crumbled
Salt & White Pepper

Gently heat the lurpak in a small pan
Whisk the eggs together in a bowl and season
Mix in the wild garlic
Pour the egg mix into the pan and slowly scramble over low heat, stirring every now and then to prevent it from sticking to the bottom
Once the egg is almost cooked, turn off the heat and stir in the feta
Serve and enjoy!
Great on toasted corn tortillas or with grilled herb sausages

Rolled Omelette with Garlic, Seaweed & Mushroom

serves 2

239 Kcals

18g Fat

4.3g Carbs

16.8g Protein

4 large free-range eggs

1 tbsp Mirin

salt and pepper to season

A handful of Wild Garlic, finely sliced

80g Enoki Mushrooms finely sliced

1 tbsp Olive Oil

1 sheet Nori (seaweed paper)

In a bowl, whisk the eggs and the mirin and season with salt and pepper.

Add in the garlic and mushrooms, mix well.

Heat half of the oil in a large frying pan on low medium heat.

Pour in 1/3 of the egg mix and wait until it is 75% cooked.

Using a spatula or flipper, lift the right-hand side and flip an inch of the omelette mix back on its self (this is the start of the roll) and the shimmy the omelette across so it takes up this space and leaves a gap on the left of the pan.

Add a little more oil to the left of the pan, and then add a 1/3 of the egg mix (doesn’t matter if it overlaps with the cooked part)

Place the dried Nori in the middle of the omelette as it is cooking.

Once it is 75% cooked, take the beginning of the roll on the right-hand side and continue rolling the omelette towards the middle of the pan. Use your spatula to make sure the egg is not stuck to the pan before doing this.

Shimmy the omelette roll to the right-hand side of the pan and leave a gap on the left of the pan.

Add a little more oil to the left of the pan, and then add the final 1/3 of the egg mix (doesn’t matter if it overlaps with the cooked part)

Once this is 75% cooked, continue rolling the omelette from the right until all of the mix is rolled.

Using tongs, cook each side of the rolled omelette for a minute on each side, then remove from the heat.

Slice and it is ready to serve. I like it with a soy sauce or chilli oil to dip in. Makes a more substantial meal if served with jasmine rice and edamame beans.

Prawn & Salmon Crustless Quiche

serves 4 – 311kcals

38.9g Protein
14.8g Fat
4.6g Carbs

1/8 tsp Olive Oil
8 Large Eggs
200g Two Chicks Egg Whites
150g Fat Free Quark
Salt & Pepper
125g Roasted Salmon Flakes
150g Prawns, cooked or raw is fine
Handful of Dill, chopped
Zest of 1 Lemon

Pre heat the oven to 170 degrees fan
In a large mixing bowl, whisk 3 eggs with the quark until smooth
Add in the remaining eggs and egg whites and whisk together
Season well and mix
Grease a round silicon dish
Sprinkle in the salmon flakes, then the prawns
Top with the lemon zest and the dill
Pour over the egg mixture
Place in the oven and bake for 25-35 mins until the centre is just firm to touch
Remove from the oven and allow to cool for 10 minutes before turning out
Slice and serve. Can also be enjoyed chilled

Green Shakshouka

serves 2 – 394kcals

24.4g Fat

18.5g Carbs

26.3g Protein

1 tbsp Olive Oil

1 Celery Stick, peeled and diced

2 Leeks, halved lengthways and finely sliced

1 large Green Pepper, sliced

3 Garlic Cloves, sliced

2 Green Chillis, sliced

1.5 tsp Ground Cumin

1.5 tsp Ground Coriander

1 tsp Dried Oregano

60g Kale stalks removed

240g Baby Spinach

4 large Eggs

30g Feta

Coriander to garnish

Heat the oil in a medium frying pan and gently cook the celery and leeks until soft, stir well

Add the pepper, garlic and chillis and cook until soft

Add in the herbs and spices with a tiny splash of water. Cook for 2 minutes, stirring often

Add the kale and cook until soft

Add the spinach and cook until soft. You may need to add it in batches

Once the mix is fully cooked, sprinkle over the feta, then make 4 wells in the greens

Crack an egg into each well and then leave the pan until the eggs are cook to the degree of runny that you like. If needed, you can place the pan under the grill to speed the eggs up

Garnish with coriander leaves and serve immediately, with some bread to mop up the eggs preferably

Strawberry & Flaxseed Overnight Oats

serves 1 – 381kcals

13.3g Protein
17.1g Fat
40.1g Carbs

40g Jumbo Rolled Oats
1 tbsp Milled Flaxseed
1 tsp Sugar
Pinch Ground CInnamon
1 tbsp Walnuts, chopped
150g Strawberries, chopped
65g Unsweetened Almond Milk
65g Alpro Greek Style Yoghurt

Add all of the dry ingredients to a mason jar and mix well
Add the strawberries, milk and yogurt, then seal the jar and shake well
Place in the fridge overnight
Remove from the fridge and stir the mixture, before pouring it into a serving bowl
Garnish with more fresh berries if you wish and enjoy!

Cocoa, Orange & Cranberry Overnight Oats

serves 1 – 408kcals

14g Protein
13.5g Fat
45g Carbs

30g Jumbo Rolled Oats
60g Alpro Greek Style Yoghurt
65mls Fresh Orange Juice
2 tbsp Dark Cocoa Powder
1 tbsp Dried Cranberries
1/2 tbsp Cocoa Nibs
1 tbsp Agave Nectar
Optional Garnish- cocoa nibs, sliced orange, dried cranberries (don’t forget to add the calories)

Place all of of the ingredients in a jar or a tub and securely attach the lid
Shake well, until the ingredients are combined
Leave in the fridge overnight
Stir the mix before serving, add in a little water or milk if you want to change the consistency
Pour the oats into a serving bowl and top with your chosen garnish
Enjoy!

Fig & Almond Porridge

serves 2 – 328kcals

8.8g Protein
9.5g Fat
48g Carbs

90g Jumbo Rolled Oats
400mls Unsweetened Almond Milk
200g Fresh Figs, diced
1 tsp Almond Essence
1 tbsp Flaked Toasted Almonds
2 tbsp Honey

Blend the milk, most of the figs and the Almond essence together, and then pour into a saucepan
Add the oats, and gently heat, stirring often
Once the porridge reaches your desired consistency, remove from the heat and divide between two bowls
Top with the remaining figs, flaked almonds and honey
Enjoy

Sausage & Egg Muffin Casserole

serves 6 – 560kcals

34.4g Protein
26.6g Fat
44.6g Carbs

8 White Muffins, cubed
300g Pork Sausage meat
6 large Eggs
350mls Semi Skimmed Milk
Salt and White Pepper
200g Cheddar, grated

Cook and crumbled the sausage meat and put to one side
Whisk the eggs and milk together and season
Place half the cubed muffin in a baking dish, top with half of the sausage meat and cheese
Repeat with a second layer
Pour over the egg mixture and press the casserole mix down
Cover and chill for at least 4 hours
Pre heat the oven to 175degrees
Let the casserole sit at room temperature while the oven heats up
Bake for 45-50 minutes, until the centre is just set
Let the casserole rest for 10 minutes before slicing and serving
Great for brunch- drizzle with maple syrup and enjoy

Banana & Beet Porridge

serves 2 – 344kcals

7.8g Protein
7.8g Fat
58.4g Carbs

2 ripe Bananas, mashed
90g Jumbo Rolled Oats
450mls Koko Unsweetened Milk
2 tbsp Drink Me Chai Beetroot Superblend

Add all of the ingredients to a saucepan and heat gently
Stir the oats frequently
Once the oats are cooked and the porridge is your desired consistency, remove from the heat and divide between 2 serving bowls
Serve with agave nectar if you like it a little sweeter, and don’t forget to track any additional toppings such as seeds!

Savory Mexican Oats

serves 4 – 540kcals

26.3g Protein
26.4g Fat
44.3g Carbs

190g Jumbo Rolled Oats
2 sachets Fajita Seasoning
1 160g Tin of Sweetcorn
400mls Chicken stock
4 large Eggs
1 Avocado, sliced
100g EatLean Cheese, sliced

Add the oats, seasoning, sweetcorn and stock to a pan
Bring to a low simmer and cook, stirring occasionally
In a second large saucepan, boil water and poach the eggs
When the oats are cooked, divide between 4 serving bowls and top each with an egg
Finish the bowls with the avocado and grated cheese. Feel free to customise with additional toppings such as salsa, chillis, pinto beans- just don’t forget to track the extras!
Enjoy immediately

Mince Pie Porridge

serves 2 – 317 kcals

6.5g Protein
7.2g Fat
54.1g Carbs

80g Jumbo Rolled Oats
75g Robertsons Mincemeat
1 clementine – zest and segments
1/4 tsp Ground Cinnamon
1/4 tsp Ground Nutmeg
400ml Alpro Unsweetened Almond Milk

Add all of the ingredients, except the clementine segments, to a pan over a low medium heat
Stir the mix frequently until it starts to thicken
Once the porridge is at the desired consistancy, divide between two bowls

Garnish with clementine segments and enjoy!

Matcha Banana Pancakes

serves 4 – 335kcals

8g Protein
12.8g Fat
50g Carbs

190g Plain Flour
2.5tsp Baking Powder
6 tsp Pukka Matcha Chai Powder
25g Total Sweet Xylitol
Pinch Salt
1 Ripe Banana, mashed
250mls Unsweetened Almond Milk
1/2 tsp Vanilla Extract
40g Lurpak Light, melted
1 tbsp Olive Oil

In a bowl, whisk the banana with the egg until almost smooth, then whisk in the milk and vanilla
Sieve the flour, baking powder and matcha into the wet mix, and add the Total Sweet and salt
Fold the dry into the wet until just combined
Pour in the melted lurpak and mix in
The batter should be thick and a little lumpy from the banana
Heat a large frying pan or griddle over a medium heat
Add some of the oil and once hot, use a serving spoon to drop the batter onto the pan, making sure there is a gap between the pancakes
Cook for 3-4 minutes, until the top goes from glossy to matt and some air bubbles appear
Flip the pancakes and cook for another couple of minutes until the other side is golden
Remove the cooked pancakes and repeat until the batter is used up
Cooked pancakes can be enjoyed immediately, kept warm in foil until the entire batch is made, or reheated at a later time
Enjoy with honey or agave syrup and any toppings you fancy

Xmas Pudding Porridge

serves 2 – 369kcals

7.3g Protein
10.4g Fat
54.8g Carbs

100g Tesco ‘Free From’ Christmas Pudding
90g Jumbo Rolled Oats
400mls Unsweetened Almond Milk
1 tbsp Brandy

Crumble the pudding into a saucepan and add the oats and milk
Gently heat, stirring regularly
Once the oats are cooked through and at your desired consistency, remove from the heat
Stir in the brandy
Divide between two bowls and enjoy!

Caprese Omlette

serves 1 – 343kcals

23.4g Fat
6.1g Carbs
28.3g Protein

1/2 tbsp Olive Oil
2 Large Eggs
Salt and Pepper to season
75g Tomatoes, deseeded and chopped
125g Tesco Half Fat Mozzarella Ball, diced
Fresh Basil Leaves
1/2 tbsp Balsamic Glaze

Heat the oil in a frying pan over a low medium heat
Whisk the eggs in a bowl and season
Add the eggs to the bowl and gently cook
Once the edges are cooked, use a spatula to make sure they are loose, then add the tomatoes, basil and most of the mozzarella to one-half of the eggs
Cook for a couple more minutes
Once the eggs are almost cooked through, use a spatula to fold the omelette in half
Place the remaining mozzarella on the top and cook for another couple of minutes
Remove the omelette from the pan and place on a plate, and drizzle with the glaze

Enjoy!

Carrot Cake Oats

serves 2 – 433kcals

17.8g Fat
48.3g Carbs
15.8g Protein

250mls Unsweetened Almond Milk
250mls Water
65g Jumbo Rolled Oats
150g Carrots, grated
25gs Raisings
2 tbsp Runny Honey
1 tsp Ground Cinnamon
1/2 tsp Vanilla Extract
1/4 tsp Salt
2 tbsp Almond Butter
1 tbsp Walnuts, chopped
100g Cottage Cheese
Dash Ground Cinnamon

Combined the water, milk, oats, carrots, raisins, honey, cinnamon, vanilla and salt in a pan

Heat gently until the porridge thickens and the oats are cooked

Remove from the heat and stir in the almond butter
Divide between the serving bowls

Top with cottage cheese, walnuts and a sprinkle of cinnamon

Serve and enjoy!

Pumpkin Pie Porridge

serves 2 -395kcals

6.2g Protein
7.2g Fat
55.1g Carbs

90g Jumbo Rolled Oats
200g Pineapple, diced
1 tsp Ground Ginger
400mls Koko Unsweetened Milk
4 tsp Agave Nectar
15g Crytalised Ginger, chopped

Combine the oats, pineapple, ground ginger and milk in a saucepan
Heat over a low medium heat, stirring often
Once the oats are cooked and the porridge has reached the right consistency, remove from the heat
Divide between two serving bowls and top with the agave and crystalized ginger
Enjoy!

serves 2 – 408kcals

14g Fat
51.8g Carbs
10.8g Protein

100g Tesco Jumbo Rolled Oats
1 tbsp Ground Flaxseeds
400ml Unsweetened Almond Milk
2 tsp Ground Cinnamon
1/2 tsp Ground Ginger
1/2 Nutmeg, freshly grated
dash salt
2 tsp Vanilla Extract
200g Baking Buddy Pumpkin Puree (1/2 tin)
15g Pecans, chopped
15g Dried Cranberries
2 tbsp Dark Agave Nectar

Add the oats, flaxseed and almond milk to a pan and gently simmer, stirring often
Once it starts to thicken, add the puree, spices, salt, and vanilla. Mix well
Continue to heat until the porridge is hot through and is at the desired consistency
Divide the mix between two serving bowls and garnish with the pecans and cranberries
Finish with the agave syrup and enjoy!

Mediterranean Grilled Sardines

Easy and delicious fish for the BBQ season

serves 4 – 227kcals

18.3g Protein
7.2g Fat
2.9g Carbs

2 tbsp Olive Oil
1 tbsp Chopped Garlic/Garlic Puree
1 tsp Paprika
1/2 tsp Black pepper
Juice of 2 Lemons
500-600g Raw Sardines descaled and gutted
Lemon wedges, chopped parsley and salt flakes to serve

Whisk the oil, lemon juice, garlic, paprika, and pepper together in a bowl
Lay the sardines in a shallow dish, and pour over the marinade
Cover, and leave in the fridge until the fire is ready
Cook on the BBQ over a hot heat for approximately 2 minutes each side
The skin will blister a little but the fish will not stick due to the natural oils
Remove the fish from the grill and sprinkle with salt flakes and parsley
Serve with lemon wedges

Salmon topped with Spinach, Feta & Walnuts

serves 2 – 477kcals

36.4g Protein
34.8g Fat
4.3g Carbs

2 x 120g Salmon Fillets
Salt & Pepper
1 tbsp Olive Oil
1/2 small Onion, diced
50g Baby Spinach
15g Chopped Walnuts
50g Feta
Salt & Pepper

Preheat the oven to 180 degrees (fan)
Place the salmon on a baking tray, skin side down, and season
Heat the oil in a frying pan over medium heat and cook the onions until soft, then add the spinach and stir until it wilts
Remove from the heat, season, and leave to cool
Once the spinach is cooled, crumble in the feta and mix well, then stir in the walnuts
Layer the spinach mix on to the salmon fillets
Bake for 18 mins or so, until salmon is just cooked through, then remove from the oven

Serve with crisp green veggies and enjoy!

Tuna Nicoise

serves 2 – 555kcals

47.3g Protein
27.3g Fat
28.9g Carbs

200g Baby Potatoes halved
2 Large Eggs
120g Green Beans, top and tailed
160g Baby Tomatoes halved
40g Kalamata Olives pitted
2 Baby Gem Lettuce
A handful of basil, torn
2 x 130g Tuna Steaks
Salt and pepper
2.1 tbsp Olive Oil
1 tbsp Red Wine Vinegar
Juice from 1 Lemon
1 Garlic Clove, minced
1.5 tbsp Capers, roughly chopped
Salt and Pepper
1.5 tbsp Parsley, chopped
Capers and lemon wedges to garnishCook the potatoes in salted water for approximately 10 minutes until just cooked, then remove with a slotted spoon and place in iced water
Remove and drain after a few minutes
Cook the green beans in boiling water for 1-2 minutes, then remove and place into iced water. Remove and drain after a few minutes
Boil the eggs for 10 minutes, then remove them from the water. Leave to cool before peeling a bowl, whisk 2 tbsp oil with the vinegar, lemon juice, salt, pepper, parsley and capers until well combined
Add the potatoes, green beans and tomatoes to the bowl and toss to coat
Put to one side

Brush the tuna steaks with a little oil and season
Heat a grilled pan, and then sear the tuna on both sides for 2 minutes, or more if you prefer well done
Remove from the heat

layer the baby gem leaves in 2 serving bowls
Evenly divide the potato and tomato mix between the two
Sprinkle over the olives and torn basil leaves
Cut the eggs into halves or quarters and add to the bowl
Place a tuna steak on top of each one
Garnish with more capers and a wedge of lemon
Enjoy outside!

Stir Fried Salt & Pepper Squid

serves 2 – 223kcals

14.7g Fat
4.4g Carbs
18.1g Protein

330g Raw Squid Rings
1/4 tsp Whole Black Peppercorns
1/4 tsp Szechuan Peppercorns
1/3 tsp Maldon Salt Flakes
2 tbsp Olive Oil
1 Red Chilli, sliced
2 Spring Onions, sliced
50g Baby Spinach

Heat a small frying pan over a high heat and dry roast the peppercorns for a couple of minutes, shaking the pan often, until they become aromatic
Remove from the heat and grind the peppercorns, then mix the salt flakes in
Heat the oil in a larger frying pan or wok over a high heat
Add the squid and stir fry for 2-3 minutes until just cooked
Add in the salt and pepper mix and continue to stir fry for another minute
Remove from the heat and toss in the chili and onion
Divide the spinach between two plates and spoon the squid on top
Enjoy immediately!

Za’atar Crusted Salmon

serves 2 – 484 kcals

29.8g Fat
18.9g Carbs
37.3g Protein

2 x 140g Salmon Fillets
Salt and Pepper
1.5 tbsp Olive Oil
3 Garlic Cloves, fine diced
Juice of 1 Lemon
25g Za’atar Spice Mix
200g Broccoli Florets
200g Baby Plum Tomatoes
handful coriander, chopped
Lemon wedges

Preheat the oven to 200 degrees (fan)
In a large bowl, toss the vegetables with half of the olive oil, half of the garlic, a third of the za’atar and half of the coriander and season as needed
Transfer these to a baking tray
Pat the salmon dry and season, place them also on the baking tray and drizzle with the remaining olive oil
Spread the remaining garlic on top of the fillets, followed by the remaining za’atar spice, then the coriander
Bake in the oven for approximately 15 minutes, until the salmon is cooked as you like
Garnish with a lemon wedge and enjoy!

Granola Topped Salmon

serves 2 – 363kcals

31.1g Protein
20.9g Fat
11.8g Carbs

2 x 130g Salmon Fillets
1/2 tbsp Wholegrain Mustard
1 tsp Runny Honey
1/2 tbsp Lemon Juice
Salt and Pepper
30g High Protein Granola, large chunks crushed up
Parsley, chopped, to garnish

Pre heat the oven to 175 degrees
Season the fillets with salt and pepper and place skin side down on a baking tray
In a small bowl, whisk together the mustard, honey and lemon juice
Spread the mix over the salmon, then coat in granola
Drizzle over the remaining honey mustard mix
Bake for 15mins, or until the salmon is just cooked through
Remove from the oven and sprinkle with parsley
Great with a crisp salad

Cod in Tomato Harissa Sauce

serves 2 – 252kcals

29.2g Protein
6.7g Fat
17.5g Carbs

1/2 tbsp Olive Oil
1 small Onion, diced
1 tin Cherry Tomatoes
1 pot Very Lazy Harissa Paste
2 140g Cod Loin
Salt & Pepper to season
Fresh Coriander, chopped

In a shallow pan,heat the oil and cook the onions until soft
Add the tinned tomatoes and bring to a simmer
Stir in the harissa paste
Season the cod loin and add to the pan
Continue to simmer until the cod is cooked
Sprinkle with coriander and serve immediately

Oregano Cod

serves 2 – 213kcals

8.3g Fat
9.9g Carbs
25.5g Protein

1 tbsp Olive Oil
2 Garlic Cloves, minced
1/2 tbsp Dried Oregano
1 tbsp Fresh Parsley, chopped
25g Paxo Brilliant Breadcrumbs (garlic)
1 tsp Black Pepper
2 x 140g Cod Fillets
Salt
Lemon wedges to serve

Pre Heat the oven to 180g drees (fan)
Season the cod with salt and place on a baking tray
Mix the oil, garlic, herbs, and breadcrumbs together in a bowl
Press the crumb mix on top of the codpieces
Bake the cod for 12-17 minutes (depending on the thickness of the cod)
Serve and enjoy!

Salon Chowder

Not really cooking, but a great way to bulk up soup for a tasty and filling meal

serves 2 – 398kcals

26.6g Protein
16.4g Fat
31.1g Carbs

2 Tubs Cully & Sully Salmon Chowder
120g pack of cooked Salmon Flakes
250g Pack Bare Naked Rice, drained
Flat Leaf Parsley Chopped

Add the chowder, salmon and rice to a sauce pan and bring to a gentle simmer, stirring occasionally
Once it is hot, remove from the heat
Stir through the Parsley and serve immediately
Enjoy as is, or with some crusty bread if you like

Basa Curry

serves 4 – 211kcals

19.7g Protein
10.9g Fat
6.4g Carbs

1 tbsp Olive Oil
1 Onion, diced
1 Garlic Clove, finely diced
2 tbsp Madras Curry Paste (use something milder if you prefer)
200mls stock (fish, chicken or vegetable)
1 tin Chopped Tomatoes
500g Skinless Basa Fillets, in large chunks

Heat the oil in a large skillet, and cook the onions over a medium hot heat until soft
Add the garlic and cook for another minute, stirring often
Add the curry paste and stir well, then add the tomatoes and stock
Mix well and bring to the boil
Season the sauce if required
Reduce the pan to a simmer and add the fish
Cover and cook for 10 minutes, then remove the lid and continue to simmer until the fish is cooked through and the sauce reduces a little
Remove from the heat and serve- Great with rice or Indian bread

Salmon Bagel

serves 2 – 315kcals

23.4g Protein
15.1g Fat
19.3g Carbs

2 High Protein Bagel Thins
2 tbsp Philedelphia Light
120g Smoked Salmon Slices
1 tbsp IKEA DIll & Mustard Sauce

Lightly toast the Bagels
Spread with the Philly and top with the salmon slices
Finish off with the Dill Sauce and enjoy immediately!

Pepper & Courgette Ratatouille with White Fish

serves 2 – 270kcals

22.3g Protein
12.7g Fat
13.4g Carbs

1 tbsp Olive Oil
1 Onion, diced
1 Large Pepper, sliced
1 Large Courgette, sliced
2 Garlic Cloves
1/2 Tin Chopped Tomatoes
1/2 tsp Dried Oregano
Salt & Black Pepper
1/2 Bunch Basil Leaves
2 x 140g Fillets of White Fish
Lemon Wedges to serve

Brush the courgettes with oil and place under a hot grill until cooked, then remove
Brush the fish with oil and season, and place on a baking tray and keep to one side
In a saucepan, heat the remaining oil over a medium heat, and cook the onions for a few minutes
Add the peppers and garlic and cook for a couple more minutes
Add the courgette, oregano and tomatoes and continue to simmer
Season if required
Place the fish under a hot grill until cooked through
Once the fish is cooked remove it from the grill, and remove the saucepan from its heat
Stir the basil into the ratatouille, then divide between two serving plates
Top with the fish, serve and enjoy

Kedgeree Scramble

Easy, low carb brunch treat

serves 2 – 447kcals

48.6g Protein
21.7g Fat
7.3g Carbs

2 x 140g Cod Fillets (or smoked haddock)
1/2 tbsp Olive Oil
100g Frozen Peas
2 tbsp Curry Powder
1 Packet Bare Naked Rice, drained
6 Large Eggs
Salt & Pepper
Handful of Flat Leaf Parsley, chopped

Rub the fish with a little oil and season
Heat a large frying pan over a medium heat, then cook the fish for approximately 4 minutes each side until just cooked through
Remove the fish and put to one side, wipe the pan out and return to the heat and add the remaining oil
In a bowl, whisk the eggs and season them. Flake the fish into the egg mixture
Add the peas, curry powder and rice to the eggs and stir to mix
Pour the eggs into the pan and leave for 45 seconds, then start to scramble by lifting the eggs from the bottom of the pan and folding them over
Continue to scramble until the eggs are almost cooked, then remove from the heat
Leave for another minute, then stir in the parsley
Divide between two serving bowls and enjoy!

Tuna Cranberry on Apple

Quick, easy, and a little bit retro

serves 1 – 329kcals

37.9g Protein
1.8g Fat
37.5g Carbs

1 tin tuna in springwater, drained
50g Liberte Greek Yoghurt
2 tsp Cider Vinegar
Salt & Black Pepper to season
30g Dried Cranberries
1 Apple, thinly sliced into rounds and remove any seeds

In a bowl, mix the yogurt, vinegar and salt and pepper together
Add the tuna and the cranberries and mix well
Taste, and season as required
Use a spoon to divide the tuna salad between the apple slices
Enjoy as a light meal, or use as a snack

Baked Cod Puttanesca

serves 3 – 469kcals

15.2g Fat
44.6g Carbs
35.7g Protein

300g Fresh Pasta
2 x 350g Jars Grossman Puttanesca Sauce
3 x 140g Cod Loin Fillets
1 tbsp Olive Oil
Salt and Pepper
30g Capucine Capers
Lemon wedges to garnish

Preheat the oven to 180 degrees (fan)
Put the pasta into a casserole dish and stir in the pasta sauce
Bake in the oven for 15 minutes
Brush the cod with olive oil and season
Place the cod on a baking tray and top with the capers
Remove the pasta from the oven and stir well. Cover the pasta if needed
Place both the pasta and the cod into the oven and bake for 15-18 minutes, until the cod is cooked through
Remove both from the oven
Divide the pasta between the serving bowls, and top with a piece of cod
Serve with a wedge of lemon and enjoy!

Za’atar Crusted Prawns

serves 2 – 282kcals

17g Fat
9.7g Carbs
24.8g Protein

2 tbsp Za’atar Seasoning
Salt & Black Pepper
1 tbsp Plain Flour
300g Raw King Prawns
2 tbsp Olive Oil
Fresh Parsley and lemon to garnish

Mix the Za’atar and flour together and season with salt and pepper
Pat the prawns dry and then toss in the Za’atar mix until covered
Heat the half the olive oil in a medium frying pan over a medium-hot heat
Once the oil is hot, fry half of the prawns, for approximately 2 mins each side, until they are pink and just curled, then remove with a spoon and place on some kitchen paper
Heat the remaining oil and then cook the remaining prawns
Garnish with fresh parsley, and serve with a wedge of lemon
Great with a fresh salad and pita bread

Simple Fish Stew

serves 3 – 316kcals

31.7g Protein
7g Fat
11.5g Carbs

1 tbsp Olive Oil
2 Garlic Cloves, sliced
2 sticks Celery, peeled and diced
2 Carrots, peeled and diced
2 Leeks, finely sliced
1 tsp Fennel Seeds
500mls Fish Stock
1 tin Chopped Tomatoes
340g Fish Pie Mix
150g Raw Prawns
Salt and Pepper

Heat the oil in a large saucepan over a medium heat
Add the leeks, carrots, celery and fennel and cook until they start to soften
Add the tomatoes and stock, cover and leave to simmer until the vegetables are soft
Add the fish and prawns to the pan
Bring to a boil then reduce to a simmer
Leave to simmer until the fish is cooked through and the sauce has thickened slightly
Serve immediately. Is great with rice or crusty bread

Nori Wrapped Salmon

serves 2 – 337kcals22.9g Fat
2.2g Carbs
29.5g Protein1/2 tbsp Olive Oil
1 tbsp Soy Sauce
Salt & Pepper
1/2 tsp Garlic Powder
2 x 140g Salmon Fillets
2 sheets Dried NoriPreheat the oven to 200 degrees (fan) and line an oven tray with baking paper
Brush the salmon with soy sauce, then sprinkle all sides with salt, pepper and garlic powder
Wrap each salmon fillet in a sheet of Nori- fold one side lengthways, then tuck the ends in, then roll the fillet and place on the baking tray with the seam underneath
Place the fillets on the oven tray, and brush with a little oil
Bake for 12 minutes, longer if you prefer it well done
Remove from the oven and cut in half with a sharp knife
Serve with some Japanese style vegetables and sticky rice

Smoky Hake

serves 2 – 431kcals

17g Fat

26.7g Carbs

42.3g Protein

2 tsp Olive Oil

60gs Diced Chorizo

1 Onion, diced

240g Spinach

2 Hake Fillets

2 Green Chillis, sliced

Squeeze Lemon Juice

1 tin Tesco Cannellini Beans, drained

Paprika

Pre Heat the grill

Add half the oil to a pan with the chorizo and onion, and cook over medium heat until the onion is soft

Add the chili to the pan and cook for another minute

Add the Lemon juice, beans and spinach to the pan and cook until spinach is wilted, then reduce the heat, add a little olive oil and season if required. Keep on a gentle heat while you prepare the fish

Rub the hake with a little olive oil, and then with paprika

Place the hake on a tray and grill for approximately 5 minutes, until it is cooked through (no need to turn it)

Spoon the bean mixture into serving bowls and top with a piece of hake

Serve and enjoy! Aioli makes a great garnish but a squeeze of fresh lemon is also excellent

Peanut Butter Pork Chops

makes 6 – 322kcals

22g Protein
25.6g Fat
1.3g Carbs

2 tbsp Peanut Butter
2 tbsp Soy Sauce
2 tbsp Red Wine Vinegar
1/2 tsp Garlic Powder
1/2 tsp Ground Ginger
1 tbsp Sesame Oil
2 tbsp Olive Oil
600g Pack Tesco Pork Loin Steaks

In a bowl, whisk together the peanut butter, soy, vinegar, ground spices and oil together to make a marinade
Pour the marinade over the pork and rub in
Cover and marinate for at least 30 minutes
Cook under a hot grill or on the BBQ, for 1-2 minutes each side. The grill needs to be hot so the marinade caramelizes slightly on cooking
Great with grilled vegetables

Ribeye Steak with Deli Style Rub

serves 4 – 616kcals

44g Protein
45.8g Fat
7.5g Carbs

1 tbsp Coriander Seeds
1 tbsp Mustard Seeds
1 tbsp Black Peppercorns
1 tbsp Garlic Powder or Granules
1 tbsp Soft Dark Brown Sugar
1 tsp Smoked Paprika
1/3 tsp Salt
4 x 225g Ribeye Steaks

Crank out the BBQ and get the fire burning
Add all of the seasonings to a spice grinder or pestle and mortar, and blend/grind until they are broken down and well combined
Rub the spice mix all over the steaks
Grill the steaks over a hot heat on the BBQ, for approximately 2 minutes each side, and then remove and allow the steak to rest for 5 minutes before serving
Great with typical deli sides such as slaw or pickles, or with grilled vegetables

Chicken & Egg Fried Rice

serves 2 – 385kcals

32.4g Protein
20.9g Fat
15.2g Carbs

1 tbsp Olive Oil
150g Chicken Breast, diced
2 large Eggs
1-2 fresh chillis, sliced
250g Mixed Frozen Vegetables
25g Spring Onions, sliced
1 garlic Clove, minced
1 tbsp Sesame Oil
2 tbsp Soy Sauce
1 packed Bare Naked Rice, drained

Heat the olive oil in a wok over a medium-hot heat
Add the chicken and spring onions and cook for a few minutes
Add the frozen vegetables and continue to stir fry until the chicken is cooked and the veg is no longer frozen
Add the garlic and cook for another minute, stirring often
Whisk the eggs together in a small bowl
Make a well in the pan and pour in the egg. Leave for 45 seconds then mix the chicken and veg with the eggs and continue to stir fry
Add the rice and continue to stir fry. Add in the sesame oil and soy
Once it starts to brown and get crispy, remove from the heat and serve
Enjoy!

Chicken Sausage & Sweet Potato Breakfast Skillet

serves 4 – 402kcals

33g Protein
17g Fat
26.5g Carbs

2 tbsp Olive Oil
1 Onion, diced
2 Garlic Cloves, chopped
2 Bell Peppers, diced
1 pack Chickolatas Chicken Sausages (8 pack), chopped
350g Sweet Potato (2-3), peeled and grated/shredded
Salt & Pepper
2 tbsp Cider Vinegar
15g Flat Leaf Parsley, chopped
100g EatLean Protein Cheese
4 large Eggs

Pre Heat the oven to 200 degrees fan
Heat 1 tbsp of oil in a skillet, and gently cook the onions over a medium heat
Add the garlic and peppers and cook for another 2-3 minutes, stirring occasionally
Add the chicken sausage and cook through
Add the sweet potato, season well, and stir until well combined
Cook for approximately 5 minutes until it is soft, stirring regularly
Add the vinegar, parsley, and cheese, then stir well
Make 4 wells in the potato mix and crack and egg into each
Bake for 9-14 minutes, until the eggs are cooked to your liking
Remove from the oven and serve immediately
Enjoy!

Duck & Watermelon Salad

16.7g Protein
8.3g Fat
21.6g Carbs

1 Gressingham Duck Leg
Salt & Pepper
400g Watermelon, diced
50g Pomegranate Seeds
10g Fresh Mint Leaves, torn
20g Fresh Coriander, chopped
1 Red Chilli, sliced
1/2 tbsp Soy Sauce
1/2 tbsp Fish Sauce
Pinch Ground Szechuan Pepper

Season the duck leg and roast at 160 degrees fan for 90 minutes ( I always roast extra and use them later in the week!)
Leave the duck leg on the side to cool, save the fat from the pan for later
Once you can comfortably handle it, remove the skin and strip the meat from the bones
Slice the skin into strips and place in a frying pan
Put the frying pan over low heat and leave the skin to slowly release the rest of the fat and start to crisp
Once the skin is crisp, transfer it onto some kitchen paper and put to one side

Add the watermelon and seeds to a large bowl, and add the fresh herbs and chili. Mix well
In a small bowl, whisk the soy, fish sauce and half a tbsp of the reserved duck fat together to make a dressing
Mix the duck meat into the watermelon salad, then add the dressing and mix well
Divide the salad between two serving bowls, and sprinkle with a little Szechuan
Garnish with the crispy duck skin before serving
Enjoy

Chicken Sausage Pasta Bake

serves 3 – 572kcals

42.3g Protein
15.5g Fat
63.9g Carbs

1 tbsp Olive Oil
1 large Bell Pepper, diced
1 pack HECK Chicken Italia Sausages, chopped
350g Jar Tomato & Garlic Pasta Sauce
200g De Cecco Farfalle dried pasta
100g Baby Spinach Leaves
100g EatLean Protein Cheese, grated

Pre Heat the oven to 170 degrees fan
In a large frying pan, heat the oil over medium heat, and coked the diced peppers for a few minutes
Add the chopped sausage to the pan and brown them for a few minutes
Pour in the pasta sauce and bring to a simmer. Half fill the jar with water, shake to rinse and add this water to the pan
Add the spinach to the sauce and allow to wilt, stirring as it does
Add the pasta to the pan and mix well
Transfer the pasta mix to an ovenproof dish and cover with foil
Bake for 20 minutes, then remove from the oven and take off the foil
Topped with the cheese and then bake for another 20 minutes
Remove from the oven, and allow to cool for a few minutes before serving
Enjoy!

Pork Stir Fry

serves 2 – 568kcals

34.7g Protein
32g Fat
30.3g Carbs

2 x 150g Pork Loin Chops (if you trim the fat off, this will drop the calorie count!)
1 sachet Yogi Yo Korean Chilli Sauce
1 tbsp Olive Oil
1 Red Bell Pepper, sliced
1 Tesco Stir Fry Medley Pack
1 pack Bare Naked Rice, drained

Slice the pork and cover in the chilli sauce. Leave to marinade for an hour or more
Heat half of the oil in a wok over a medium-high heat
Add the vegetables and stir fry for a few minutes, then place them to one side
Heat the remaining oil in the wok and once it is smoking, add the pork
Cook for a minute or so before tossing, and then cook for another couple of minutes
Add the vegetables back to to the pan cook for two minutes, making sure they are mixed together
Add the rice and continue to cook until it is heated through
Remove from the heat and divide between 2 serving bowls and enjoy!

Ottolenghi

Serves 4

2 large beef sirloin steaks

1 1/2 tbsp rose harissa

2 large peppers

2 tbsp olive oil

1 garlic clove

1 x 400g of chopped tomatoes

1/2 tsp chili flakes

1/4 tsp paprika

1 small preserved lemon

10g parsley

1 lemon sea salt and black pepper

Calories pp: 385

Protein: 25.6.2g

Fat: 25.3g

Carbs: 12.1g

  1. Place the beef in a bowl and add the harissa 1/2 teaspoon of salt and some black pepper. Brush or rub the harissa into the meat then leave to marinade for an hour [or overnight] If leaving in the fridge be sure to bring beef back to room temperature before cooking
  2. To make the sauce preheat the oven to its highest grill setting and cook the peppers for 20-25 minutes turning twice until charred all over. Place in a bowl cover with cling film then once coll enough to handle peel the peppers and cut into long thin strips. Discard the skin and seeds
  3. Put the oil into a medium frying pan and place on medium heat. Add the garlic cook for a minute or so then add the tomatoes chili flakes paprika 1/2 teaspoon of salt and some black pepper. Bring to a gentle simmer cook for 7 minutes then add the strips of pepper the lemon and parsley. cook for another 7 minutes or until the sauce thickens but is still easy to pour. Set aside to come to room temperature
  4. Place a frying pan on high heat. Once smoking hot and the steaks and cook for 4-5 minutes turning over halfway until caramelized on both sides. Remove from the pan sprinkle with a good pinch of salt and rest for 1 minute
  5. serve the meat warm or at room temperature sliced into 1cm thick strips with the sauce spooned on top or alongside. Sprinkle with parsley and serve with a wedge of lemon alongside

Miso Chicken

serves 4 – 464kcals

37.1g Protein
29.2g Fat
9.7g Carbs

4 Chicken Legs (250g)
1 tbsp Sesame Oil
25g Light Brown Sugar
2 tbsp Dark Soy Sauce
4 tbsp White Miso Paste
2 tsp Ginger Puree

Preheat the oven to 180 degrees (fan)
Combine the oil, sugar, soy, miso and ginger to make a paste and rub over the chicken legs
Leave to marinate for a minimum of 1 hour
Place the chicken in a baking dish, skin side up
Roast the chicken legs in the oven for approx 45mins. Check halfway through and if the chicken is getting too dark, cover the dish with foil
Remove the chicken from the oven and leave to rest for 5-10 minutes before serving

Excellent with a crisp vegetable salad. Enjoy!

Chicken & Courgette Tacos

Makes 12 tacos – 220kcal

15.1g Protein
6g Fat
24.1g Carbs

200g courgette
12 Tesco mini flour tortillas
1 397g tin Tesco’s Taco beans
100g sweetcorn (frozen or tinned)
30g sachet Taco seasoning
400g shredded chicken breast
2 tomatoes deseeded and finely diced
6 spring onions sliced
Bunch Fresh coriander chopped
300g Tesco’s high protein natural yoghurt
5 tbsp lime juice

Shred/grate/spaghetti the courgette and place in a sieve over a bowl to drain excess water for a couple of hours

Mix the yoghurt with the lime juice until fully incorporated.

Pour the taco beans and sweet corn into a saucepan with the taco seasoning and cook over low heat.

Once the beans are cooked, add the courgette and cook for another couple of minutes to heat it through

Heat a frying pan on a med/high heat

Sprinkle water over the tortillas and cook for approx 20 seconds on each side in the dry frying pan. Put the toasted ones to one side

Take a tortilla, place a spoonful of the bean and courgette mix along the middle, and topped with approx 30g shredded chicken breast.

Sprinkle with a little tomato, spring onion and then drizzle some of the lime yoghurt dressing across the top.
Crumble a little of the feta over the top and finish with some chopped coriander.

Repeat

Serve with the remaining lime yoghurt, chopped coriander and hot sauce on the side

Chicken & Rocket Salad

serves 2 – 300 kcals13g Fat
3.7g Carbs
42.1g Protein40g Wild Rocket
150g Baby plum tomatoes halved
1 tbsp Lemon Olive Oil
250g cooked Chicken Breast, chopped
Salt and Pepper
30g freshly shaved Parmesan
Lemon WedgesAdd the rocket, tomatoes and chicken to a bowl
Pour over the lemon olive oil and mix well. Season as necessary
Divide the salad between two serving plates and top with parmesan shavings

Garnish with a lemon wedge and Enjoy!

Chicken Philly Cheesesteak Skillet

serves 2 – 343kcals

10g Fat
13.7g Carbs
49.7g Protein

2 Chicken Breasts (150g) thinly sliced
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
dash white pepper
2 tbsp Worcester Sauce
1 tbsp Olive Oil
1 small Onion diced
1 yellow Bell Pepper diced
1 Garlic Clove minced
60g EatLean High Protein Cheese, sliced or grated

In a bowl, mix the chicken with the Worcester sauce, garlic and onion powder, and the pepper
In a skillet, heat half of the olive oil over a medium heat
Once the oil is hot, add the chicken and brown both sides, 2-3mins each side. If the heat is too low, it will steam in its own juices rather than brown off
Remove the chicken from the pan and add the remaining oil
Add the onion and pepper to the pan and cook for approximately 5 minutes, then add back in the chicken and mix
Place/sprinkle the cheese over the chicken and vegetable mix and cover the pan until the cheese has all melted

Remove from the heat and serve with green veggies. Or a soft white roll if you have the calorie and carb allowance!

Chicken Shawrama

Serves 2 – 556kcals

Protein: 55.0g
Fat: 17.4g
Carbs: 33.6g

2 x 200g Muscle Food Chicken Breasts (Cut Into Strips)
½ Tsp Ginger Puree
½ Tsp Garlic Puree
3 Tbsp. Lemon Juice
1 Tbsp. Olive Oil
1 Tbsp. Vinegar
¼ Tsp Ground Cardamom
½ Tsp Turmeric
1 Tsp Smoked Paprika
1 Tsp Ground Cumin
Salt & Fresh Black Pepper
4 x Wholegrain Wraps
100g Low Fat Hummus
1 x Lettuce, Red Onion & Sliced Tomato

Combine your marinade ingredients into a bowl, adding your chicken breasts cut up into thin strips and coating evenly. Mix it all together and leave to marinate for 4 hours or overnight (only if you have the time).

Place your chicken breasts on your grill and cook on high for 3 minutes, then flip and continue cooking, until the juices run clear.

Once cooked use two forks to hold the chicken steady and tear your chicken into small, shredded pieces.

chicken shawarmaSmother your wraps in hummus, top with your salad leaves, tomato and red onion, place your chicken on top and garnish with coriander and a squeeze of lemon.

Teriyake chicken

Bake on top of mushrooms and sliced peppers to get some delicious flavor into the veg (and save on some washing up)

serves 4 – 311kcals

1.9g Fat

34.8g Carbs

39.8g Protein

120mls Soy sauce

100g Caster Sugar

1 tbsp Coconut Sugar

3 Garlic Cloves, minced

2 tsp Ginger Puree

1 tbsp Pineapple Juice

Few twists of Black Pepper

120mls Water

1 tbsp Cornflour

1 tbsp Water

4 x 150g Chicken Breasts

In a small saucepan combine the soy, sugar, garlic, ginger, pineapple juice, and pepper

Bring quickly to the boil and then reduce to a simmer for a few minutes- whisk until the sugar is dissolved

Remove from the heat and allow to cool, then add in 120mls of water

Marinate the chicken breasts in this liquid for at least 2 hours in the fridge

Preheat the oven to 180 degrees fan

Remove the chicken from the marinade and place on a baking tray

Pour the marinating liquid into a small saucepan

Mix the cornflour with 1 tbsp of water to form a paste, and add this to the liquid

Heat the marinade, stirring until it begins to thicken, then remove from the heat

Brush a layer of the marinade over the top of the chicken breasts, then put it aside for later

Cook the chicken for approximately 25 minutes, until it is just cooked through, then remove from the oven

Place the chicken onto serving plates

Gently warm the remaining sauce, then drizzle a little over the chicken before serving

Great with sticky rice and oven-roasted vegetables

Balsamic Chicken and Mushroom Salad

serves 2 – 412kcals

39.9g Protein
19.5g Fat
21.7g Carbs

1 tbsp Olive Oil
300g Chicken breast, diced
200g Mushrooms, chopped
Salt and Pepper to season
90g bag Mixed Leaves
1 small Avocado, diced
200g Baby Tomatoes halved
4 tbsp Balsamic Glaze
Optional – sprigs of thyme

Heat the oil in a frying pan over medium heat, once hot, add the chicken to the pan and season
Once the chicken is browned and partially cooked, add in the mushrooms and thyme and mix
Season well and continue to cook
Once the mushrooms are almost cooked through, add the balsamic glaze and mix well
Cook for another couple of minutes, then remove the pan from the heat
Divide the leaves between two serving bowls, and top with the avocado and tomatoes
Spoon the chicken mix over the top

Serve and enjoy!

Bacon Wrapped Chicken

serves 2 – 360kcals

17.6g Fat
6.2g Carbs
45.1g Protein

2 x 150g Chicken Breasts
6 rashers smoked streaky bacon
1 tbsp Soft Brown Sugar
1/4 tsp Onion Powder
1/4 tsp Garlic Powder
1/4 tbsp Salt
1/4 tsp Black Pepper
1 tsp Smoked Paprika
Handful parsley, chopped

Preheat the oven to 180degrees (fan)
In a small bowl, mix all of the dry ingredients together
Rub half of the spice mix over the chicken breasts
Wrap each breast using 3 strips of bacon and place them seam side down, in a small baking dish
Sprinkle the remaining spice mix over the top
Cook in the oven for 25- 30 minutes (until the chicken is well cooked. Baste them halfway through
If you like very crispy bacon, place it under a hot grill for the last few minutes of cooking
Remove from the oven and sprinkle with the parsley
Enjoy with oven-roasted veggies

Vegan Sausage & Chickpea Stew

serves 3 – 371kcals

12.6g Fat
32.2g Carbs
25.9g Protein

1 large Aubergine, diced
1 tbsp Olive Oil
1 Onion, diced
1 Bell Pepper, diced
2 Garlic Cloves, sliced
400g Tin Chopped Tomatoes
400g Tin Chickpeas
Juice of 1/2 a Lemon
Pinch of Chilli Flakes
1 tbsp Dried Oregano
Salt and Pepper

Dry fry the aubergine, and put to one side
Heat the oil in a frying pan over medium heat and cook the onion until soft
Add the peppers and garlic and cook for another 5 minutes
Add the tomatoes, chickpeas, aubergines, lemon juice, chili flakes, and oregano. Stir well
Simmer the sauce for 10 minutes, then season, and add the sausages
Continue to cook for another 20-30 minutes until the sausages are fully cooked
Divide between serving bowls and enjoy

Chicken Piccata

serves 4 – 286kcals

9.3g Fat
12.3g Carbs
38g Protein

4 x 150g Chicken Breasts
Salt and Pepper
60g Plain Flour
2 tbsp Olive Oil
250mls Chicken Stock
75g Capucine Capers
Juice from 1 Lemon
handful Fresh Parsley, chopped

Cut the chicken breasts in half, lay them on a piece of cling film and cover with another piece and use a mallet or rolling pin to bash the pieces until they are 1/4 inch thick
Season the chicken and then dredge in the flour, shake off any excess
Heat the olive oil in a large frying pan over medium heat and cook the chicken for approximately 4 minutes, then turn over and cook for another couple of minutes until the chicken is just cooked through
Remove from the pan and rest somewhere warm
Add the stock, lemon juice and capers to the pan and cook over a hot heat, stirring often, until the sauces start to thicken
Add the chicken back to the pan and simmer the pieces in the sauce until it is heated through
Serve the chicken with the sauce poured over the top and garnished with the chopped parsley
Enjoy!

Chicken & Pineapple

serves 4 – 311kcals

2.4g Fat
32.3g Carbs
38.5g Protein

4 x 150g Chicken Breasts
500g Tin of Diced Pineapple (including the syrup)
1 large Red Bell Pepper, diced
250mls Chicken Stock
1 tsp Ginger Puree
1 tsp Garlic Puree
2 tbsp Soy Sauce
2 tbsp Corn Flour
1 tbsp White Wine Vinegar
1 tbsp Caster Sugar
5 Spring Onions, sliced

Preheat the oven to 160 degrees
Place the chicken breasts in a casserole dish, and add the pineapple, peppers, stock, ginger and garlic
Cover and cook in the oven for 3 hours (or in a slow cooker on low for 5hrs)
After this time, combine the soy, vinegar, sugar and cornflour in a small pan
Remove the casserole from the oven and use a ladle to remove the cooking liquid and add it to the small pan
Heat this mixture, stirring occasionally, until it becomes thicker
At the same time, use 2 forks to shred the chicken into large pieces
Once the sauce is thick, return it to the casserole dish and stir it in
Spoon onto dinner plates, and sprinkle with the spring onion
Serve with your choice of rice or noodles and enjoy!

Parmesan Chicken Breast

serves 2 – 261kcals

39.6g Protein
7.6g Fat
8.2g Carbs

2 tbsp Light Mayonnaise
15g Parmesan, grated
Squeeze of Lemon Juice
Salt and Pepper
1/4 tsp Garlic Powder
2 x 150g Chicken Breasts
20g Paxo Garlic Breadcrumbs

Pre heat the oven to 180 degrees (fan)
In a small bowl, mix together the mayo, parmesan, garlic powder and lemon juice
Season the chicken with salt and pepper then place on a baking tray
Divide the mayo mix between the two breasts and press it down on top of them. Keep away from the edges as it will soften and move down while it is cooking
Sprinkle the breadcrumbs on top of the topped breasts and place them in the oven
Bake for 25-30 minutes until the chicken is cooked through
Remove from the oven and serve

Larb Lettuce Wraps

Great as a main course for four, but can also be served as party food or starters as this makes 15-20 wraps depending on the size

serves 4 – 321kcals

26.3g Protein
18.3g Fat
13.5g Carbs

30g Uncooked Sticky Rice (or Jasmine Rice)
500g Pork Mince (15% fat)
1-2 tbsp Chilli Flakes
3/4 tsp Sugar
2 tbsp Fish Sauce
juice of 3-4 Limes
3-4 Thai Shallots, thinly sliced
5-6 Spring Onions, minced
1 tbsp fresh Coriander, chopped
30 Mint Leaves (tear in half if the leaf is very large)
2 Little Gem Lettuces

Toast the rice in a dry frying pan, tossing regularly, until it is golden brown all over
Remove from the heat and leave it to cool
Once cooled, grind into a fine powder, then keep for later (this smells amazing btw)

Heat a large wok over a medium to hot heat
Add the mince to the pan and cook, breaking it up as you go
Once cooked, remove the pan from the heat and stir in the toasted rice powder and chillis, mixing well
Stir in the sugar, followed by the fish sauce and lime juice, mix well
Add the shallots, spring onions and fresh herbs, mix well
Taste the Pork Larb and adjust to taste using extra chili for heat, lime for freshness, pr fish sauce for saltiness
Once happy with the balance, put to one side

Remove the larger out leaves from the heads of lettuce
Fill each leaf with a couple of spoonfuls of the pork larb, and repeat until it is finished
Garnish with extra mint, fresh chillis or lime wedges if you wish before serving

Za’atar Roasted Chicken

serves 4 – 566kcals

28.9g Fat
29.9g Carbs
46.5g Protein

Juice of 2 Lemons
1/2 Lemon, sliced
5 tbsp Olive Oil
1 tbsp Sumac
1 tbsp Ground Allspice
1 tbsp Ground Cinnamon
1 tsp Smoked Paprika
6 Garlic Cloves, peeled and crushed
1 Onion, sliced
4 x 150g Chicken Breasts
Salt and Pepper

4 tbsp Za’atar
1 400g Tin Chickpeas, drained
1 large Bell Pepper, diced and dry fried
1 Large Aubergine, diced

2 tbsp Chopped Parsley
25g Toasted Flaked Almonds
1 tbsp Tesco Four Seed Mix

Mix the lemons, juice, oil, ground spices, garlic and onions together to make a marinade
Season the chicken breasts, then work the with the marinade
Cover the chicken and marinade and leave in the fridge for at least 4 hours
Preheat the oven to 200 degrees
Remove the chicken from the marinade, and pour the marinade into an oven dish
Mix the aubergine, pepper, and chickpeas with the marinade
Rub the chicken all over with the Za’atar, and place on top of the vegetables and chickpeas
Roast for approximately 35 minutes, until the chicken is cooked through then remove from the oven
Divide the chicken and chickpea mix between 4 plates, then sprinkle evenly with the almonds, seeds and parsley
Enjoy!

Fajita Stuffed Peppers

makes 6 halves – 156kcals
16.5g Protein
5.7g Fat
7.9g Carbs
3 Bell Peppers, halved with the core and seeds removed
1 tbsp Olive Oil
1 Garlic Clove, minced
1/2 Onion, diced
250g Turkey Thigh Mince
1 400g Tin Chopped Tomatoes
1 tbsp Tomato Puree
1 Chicken Stock Pot
1/4 tsp Dried Oregano
1/4 tsp Ground Cumin
Salt and White Pepper to season
75g Mushrooms, diced
75g EatLean Protein Cheese, grated
Preheat the oven to 170 degrees fan
Rub the peppers with a little oil and then place on a baking tray and bake for 15 minutes
Meanwhile, heat the remaining oil in a pan and cook the onions until soft
Add the peppers and cook for a few more minutes, then add the garlic and cook for one more
Transfer the onion mix to a bowl and turn the heat up on the pan and brown the mince
Once the mince is cooked, add the cumin, oregano and mushrooms and cook for a couple of minutes
Add the onions back into the pan and mix well
Add the tinned tomatoes, the puree and the stockpot and mix well
Season and then bring to a simmer and allow the sauce to thicken
Remove the pepper from the oven and the pan from the heat
Spoon the turkey mixture into the pepper halves, and top with the cheese
Return the baking tray of pepper to the oven and bake for 15minutes, until the cheese is melted and starting to brown
Remove the peppers from the oven and serve immediately

Turkey & Pinto Bean Chilli

Versatile chili that is great with rice, baked potato, in a burrito or with eggs on for brunch

serves 4 – 441kcals

47.5g Protein
13.5g Fat
26.8g Carbs

1 tbsp Olive Oil
1 large Onion, diced
1 large Bell Pepper, diced
500g Turkey Mince
1 sachet Chili con Carne seasoning
1 tin Pinto Beans
1 tin Chopped tomatoes
1/2 tsp Oregano
1 tsp Chili Flakes
1 Chicken Stock Pot
Juice of 1 Lime
4 tbsp Half Fat Soured Cream
100g Eat Lean Protein Cheese, grated

Heat the oil in a large pan over medium heat and cook the onions fora few minutes, then add the pepper and cook until soft
Put the cooked veg to one side, and in the same pan, brown the mince
Once browned, add the chili seasoning and mix well, then pour the cooked veg back into the pan
Add the pinto beans and tomatoes, rinse the tomato can with water and add this to the pan
Mix well, then add the stock pot, chili flakes and oregano
Let the chili simmer for 20-30 minutes, stirring occasionally
Once the sauce has reduced, remove from the heat and stir in the lime juice
Divide between 4 serving bowls and top with the soured cream and cheese
Enjoy!

Pulled Pork Pasta

serves 2 – 728kcals

50g Protein
15g Fat
95g Carbs

200g De Cecco Pasta
1 pot Tesco N’duja & Salami Pasta Sauce
1 160g tin Sweetcorn
1 pack Tesco BBQ Pulled Pork (ready to eat)

Cook the pasta in a large saucepan as directed
Quickly drain, and return the pasta to the pan on a medium heat
Stir in the pasta sauce and the BBQ Sauce sachet from the pork
Break up the pork pieces and add to the pan along with the sweetcorn
Stir well and continue to cook until it is heated through
Remove from the heat and divide between two serving bowl
Enjoy immediately

Easy Chicken Casserole

serve 3 – 477kcals

38.4g Protein
18.5g Fat
18.2g Carbs

525g Skinless Boneless Chicken Thighs
3 Carrots, diced
1 Bell Pepper, diced
100g Dried Soup & Broth Mix
600mls Chicken Stock
Salt & Pepper to season

Pre heat the oven to 180 degrees
Add all of the ingredients to a casserole dish and mix
Cover the pan and place in the oven
Cook for 2.5 hours and then check on the progress
Cook for 20-40 minute uncovered so the sauce can be reduced down
Once the chicken is falling apart, remove from the oven and serve
Enjoy!

Basque Style Bean Stew

An easy version of this Spanish Classic

serves 4 – 777kcals

49g Protein
31.1g Fat
77.3g Carbs

1/2 Tbsp Olive Oil
200g Pork Belly, in chunks
2 Carrots, peeled and diced
2 Celery Sticks, peeled and diced
150mls White Wine
1litre Chicken Stock
500g Dried Tolosa Beans (Kidney or Rosecoco will substitute fine)
150g Cooking Chorizo Sausage, in 4 pieces
4 slices Black Pudding (or other Blood Sausage)

Heat the Oil in a large saucepan over a medium heat, and brown the pork
Add the vegetables and cooked for a few minutes until they start to soften
Pour in the wine and scrap the bits from the bottome of the pan
Add the stock and the dried beans
Mix well and bring to the boil
Reduced to a low simmer, cover, and cook for 2 hours. Stir at regular intervals to avoid the bottom sticking
Add the chorizo and cook for another 20-30minutes, until the beans are soft and the saue is silky and thick
In a separate pan, cook the black pudding slices over a medium heat, 3-4 minutes each side is usually enough
To serve, divide the beans between four serving bowl, making sure to get a piece of chorizo in each, then top with a slice pf black pudding
Serve immediately. Is great with cabbage.

TIP- add some minced garlic to the pan fat that is left over from the black pudding, and fry with cabbage. Its delicious

Chicken Yakitori

makes 8 – 157kcals

14.7g Protein
7.4g Fat
8.2g Carbs

600g Skinless Boneless Chicken Thighs, diced into similar sized pieces
Bunch Spring Onions, each cut into 3 pieces the same length
3.5 tbsp Soy Sauce
4 tbsp Water
2 tsp Rice Vinegar
2 tsp Mirin
3.5 tbsp Soft Brown Sugar
1 Garlic Clove, minced
1/2 tsp Ginger, minced
2 tsp CornFLour
1 tsp Sesame Seeds

Soak Bamboo skewers in water for a few hours prior to making
Add everything except the chicken and the Spring onion to a small saucepan
Whisk the ingredients over a medium heat until it thickens to a marinade
Remove from the heat and pour over the chicken
Cover and place in the fridge for at least 1 hour
Skewer the chicken pieces onto the bamboo, alternating with pieces of the spring onion. Reserve any remaining marinade
To cook, place on, or under, a hot grill
Turn every 2 minutes, basting the chicken as you go
Repeat until the chicken is cooked, approximately 10 minutes
Remove from the grill and sprinkle the yakitori with sesame seeds and serve

Haggis, Leek & Sausage Pie

serves 4 – 783kcals

30g Protein
53.9g Fat
39.7g Carbs

2 Leeks, sliced
1/2 tbsp Olive Oil
350g Pork Sausage Meat
350g Traditional Haggis
25ml Whisky
1 tsp Fresh Rosemary, chopped
Jus Roll (ready to use) Shortcrust Pastry (approx 200g used in this recipe but will depend on the pie dish!)
1 Egg, beaten

Pre heat the oven to 180degrees fan
In a frying pan, heat the oil over a medium heat and saute the leeks until soft
Remove from the heat and put to one side
Add the meats, rosemary and whisky to a bowl and start to combine them with your hands
Add the leeks and continue to mix together until it is all well combined
Pour the meat into a pie dish and press down evenly
Cut out a piece of pastry to cover the top and press down on the meat so there are no gaps
Use the off cuts of pastry to decorate, and cut some steam holes into the top
Brush the pastry with the egg, then place in the oven
Bake or approximately 40 minutes, until meat is cooked through and pastry is a golden brown
Remove from the oven, slice and serve

Xmas Meatza

serves 1 – 840kcals
124.5g Protein
34.1g Fat
8.7g Carbs

250g Turkey Thigh Mince
Salt and Pepper
30g Parmesan Cheese, grated
Pinch Chilli Flakes
1.5 tbsp Tomato Puree
50mls Water
100g EatLean Protein Cheese, grated
6 Chicks in Blankets, cooked and cooled
Leaves from 1 Brussel Sprout

Pre heat the oven to 180degrees fan
In a bowl, add the mince, parmesan, chilli flakes and season well
Use your hands to mix together and make a ball
Lay some baking paper on baking tray or pizza stone, and push the turkey mince out into a thin even base
Bake in the oven for 20mins, then remove and use paper towel to remove the excess fat
In a small bowl, mix the tomato paste with the water and season well
Spread the tomato over the base then sprinkle with the cheese
Slice the Chicks lengthways and place on top of the cheese
Sprinkle the sprout leaves on top
Bake for another 10-12 minutes until the cheese is melted
Remove from the oven, and leave to cool slightly before slicing
Enjoy as is. As it cools slightly, you should be able to pick up the slices

Turkey Lasagne

serves 6 – 380kcals

44.5g Protein
15.4g Fat
16.2g Carbs

1 tbsp Olive Oil
500g Turkey Breast Mince (2% fat)
1 small Onion, diced
3 Garlic Cloves, minced
2 400g tins Finely Chopped Tomatoes
30g Fresh Basil Leaves, shredded
Salt and Pepper to season
1 large Egg
375g Ricotta Cheese
30g Parmesan, grated
100g Grated Mozzarella
150g EatLean Protein Cheese, grated
500g Sainsburys Butternut Squash Lasagne Sheets

Preheat the oven to 170degrees (fan)
Heat half of the oil in a pan over a medium high heat, and brown the turkey mince
Remove the mince from the pan, reduce the heat to medium, add the remaining oil, and cooked the onions until soft
Add the garlic and cook for another 2-3 minutes
Pour the mince back in the pan, mix well and season
Add the tomatoes and mix well
Bring to a boil and then reduce to a simmer
Once the sauce starts to thicken, season it well with salt and pepper, then add the basil leaves and stir
In a bowl, whisk the egg with the ricotta and parmesan. If it is very thick, add a little milk or water until the consistency can be spread over the lasagne layers
In a lasagne dish, layer with butternut pasta, a layer of ricotta (1/4 of the mix), a little sprinkle of the grated cheeses, and half of the mince ragu
Repeat
Finish with a layer of butternut pasta and the remaining ricotta mix
Cover the dish and baked for 30 mins
Remove the cover and sprinkle with the remaining grated cheeses, bake for another 15-20mins, until the cheese is melted and a little brown
Remove the dish from the oven and let it stand for 10 mins before serving

If you do not let lasagne rest before serving, it will not set in its layers, resulting in a sloppy mess on the plate.
Enjoy with a fresh and simple salad

Enchilada Inspired chicken

Serves 2

1 tsp coconut oil
300g chicken mini fillets, cut into bite-sized pieces
1/2 a red onion, sliced
1/2 a bell-pepper (any colour), diced
a small bunch of fresh coriander, finely chopped
1 tsp ground cumin
1 tsp ground coriander
150g tinned refried beans
75g tinned sweetcorn, rinsed and drained
200g tinned tomatoes, blended (or use passata)
1/2 tsp hot chilli powder
1/2 tsp garlic powder
2 tsps brown sauce (optional)
40g Cheddar cheese, grated
40g per person ripe avocado, sliced
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Heat the oil in a pan in medium heat. Add the chicken and fry for 6-8 minutes, stirring occasionally until cooked. Transfer the chicken to a plate and set aside.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Add the onion, bell pepper, ground cumin and ground coriander to the frying pan. Stir well and cook for 2 minutes.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Add the chicken back into the pan. Add the refried beans, sweetcorn, coriander leaves, tinned tomatoes, chilli powder, garlic powder and brown sauce (if using).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Cover and cook for 3-4 minutes, stirring occasionally.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Serve topped with grated cheese and sliced avocado.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Serving suggestion: Serve on a bed of steamed rice.

Ham & Pepper Strata

serves 4 – 408kcals

11.2g Fat
37g Carbs
38.5g Protein

200g Stale Bread, cubed
200g Honey Roast Ham, diced
150g Bell Pepper, diced
125g EatLean Protein Cheese, grated
5 Large Eggs
260mls Semi Skimmed Milk
1 tsp Salt
1 tsp Dijon Mustard
1 tsp Pepper
1/2 tsp Smoked Paprika

Grease a 9 x 12-inch casserole dish
Layer in the bread, then the peppers and ham

Sprinkle the cheese evenly over the top

Whisk the eggs, milk, mustard, paprika, salt and pepper together, then pour evenly over the bread mix

Cover the dish tightly, and refrigerate overnight

Remove the dish from the fridge 20 minutes before you want to cook it

Preheat the oven to 180 degrees (fan)

Bake the casserole for approximately 45 minutes, until the edges are browned and the center is fluffy. You may need to cover it halfway through if it is browning too quickly!

Remove from the oven and leave to cool for 10 minutes before serving

Caprese Chicken

serves 4 – 304kcals

11.5g Fat
6.3g Carbs
43.1g Protein

4 Chicken Breasts (150g)
Salt and Pepper to season
2 tbsp Olive Oil
2 Garlic Cloves, chopped
300g Baby Tomatoes halved
125g Half Fat Mozzarella Ball, sliced
25g Fresh Basil, torn
4 tbsp Balsamic Vinegar

Heat the oil in a skillet or frying pan, over a medium-high heat
Season the chicken breasts and then pan fry the, for approximately 6 minutes each side (until just cooked through)
Remove the chicken and put aside
Reduce heat to medium
Add the balsamic to the pan with the garlic and cook for one minute
Add the tomatoes and season
Simmer for a few minutes and then stir in the basil
Return the chicken to the pan and top the breasts with the mozzarella
Cover the pan and cook until the mozzarella is melted
Spoon the tomatoes over the chicken and serve
Great with steamed green veg

Beef Cheeks w/ Chorizo

serves 4 – 512 kcals

20.5g Fat
17.7g Carbs
59.2g Protein

800g Beef Cheeks (1-2 cheeks)
1/2 tbsp Olive Oil
125g Cooking Chorizo, sliced
200g Carrots, diced
1 stick celery, peeled and diced
2 Garlic Cloves, chopped
2 tbsp Tomato Puree
1 Sprig Thyme
2 Red Wine Stock Pot
1 litre Chicken Stock

Preheat the oven to 160 degrees
Heat the oil in a large pot and seal the meat on all sides, then put the meat aside
Add the chorizo to the pan and cook until it begins to crisp, then put aside with the meat
Add the vegetables and cook in the chorizo oil until they soften
Stir in the tomato paste and thyme and cook for a minute or two, stirring frequently
Pour in the stock and the red wine stock, mix well and bring to the boil
Simmer for 15 minutes, then add the meats to the pot
Cover the pot with a lid or foil, then transfer the pot to the oven
Leave to cook for 4 hours
The meat should fall apart once it is cooked

Enjoy with some grilled polenta or garlic mash

Lamb Samosa Pie

serves 4 – 435kcals

20.7g Fat
32g Carbs
33.3g Protein

1.5 tbsp Olive Oil
1 Onion, diced
2 Garlic Cloves, diced
500g Lamb Mince (10% Fat)
300g Potatoes, cubed
100g Frozen Peas
3 tbsp Curry Powder of choice
Salt to Season
350mls Water
1 tbsp Lemon Juice
Handful Coriander Leaves, chopped
75g Filo Pastry (approx 3 sheets)
1 tsp Cumin Seed

Preheat the oven to 160 degrees (fan)
Heat 1 tbsp oil in a large frying pan and cook the onion over medium heat until soft

Add the mince to the pan and brown
Stir in the garlic and curry powder and cook for another minute or two, then add in the potato and water

Cook until the potato has softened the add the peas, lemon juice, and coriander. Season if required

Pour the mixture into a baking dish

Brush the remaining oil across the filo pastry sheets, then scrunch them over the top of the meat

Sprinkle with the cumin seeds and bake for approx 15 minutes until it is crispy and brown on top

Remove from the oven and serve

Lamb Breyani

serves 6 generous portions – 673kcals

20.1g Fat
81.8g Carbs
39.3g Protein

1 tbsp Olive Oil
1 Onion, diced
1 Bell Pepper, diced
1 tbsp Ginger Puree
1 tbsp Garlic Puree
65g pack Woolworths Biryani Spice Mix
400g Basmati & Wild Rice
600g Potatoes, cubed
600mls Chicken Stock
1 tin Tesco Green Lentils, drained
600g pre-cook/leftover slow-cooked Lamb Leg
handful Fresh Coriander, chopped

Heat the oil in a very large saucepan, and cook the onions over a medium heat for 2 minutes, then add the peppers and cook until soft

Add the purees and cook for another minute or two until they are aromatic, then add the spice mix and cook for another two minutes

Add in the rice and potatoes and mix well
Add in the meat, and the stock and mix well again

Place a lid on the pan and leave to simmer for 30minutes, stirring regularly or the bottom will stick

Once the potatoes and rice have cooked and absorbed all of the water, stir in the lentils

Remove from the heat and stir in the coriander, then serve as is and enjoy!

Goose, Lentil & Miso Broth

serves 4 – 232 kcals

21.6g Protein
8.1g Fat
14.1g Carbs

1 tbsp Ginger Puree
2 tbsp Red Miso Paste
750mls Stock
2 Carrots, peeled and diced
100g Shredded Red Cabbage
1 tin Green Lentils
200g Cooked Goose Meat, shredded
1 sheet Nori Paper (optional)

Mix the miso and ginger with the stock and then add to a large pan along with the carrots, cabbage and lentils
Simmer until the carrot and cabbage is cooked
Add in the goose and continue to simmer until everything is heated through
Remove from the heat and divide between 4 serving bowls, and top with the torn up nori
Enjoy

Haggis Toastie

serves 1 – 604kcals

35.2g Protein
30.6g Fat
44.9g Carbs

2 slices Seeded Bread
20g Lurpak Light
Fresh Ground Black Pepper
75g Haggis, cooked
50g EatLean Cheese, sliced

Pre heat the grill (or fire up the toastie maker!)
Spread the lurpak on the slices of bread
Grind a healthy dose of black pepper over the butter
Place one slice of bread, butter side down
Layer the bread with the cheese, then top with the haggis
Place the second slice of bread on top (BUTTER SIDE UP)
Place the sandwich on a tray under the grill and cook until the top is golden
Use a spatula to carefully turn it over and grill the other side until it is golden and the cheese is melted inside
Remove from the heat, slice, and enjoy with a dram of whisky- Happy Burns Night!

Korean Chicken Skewers

serves 4 – 343kcals

20.2g Fat

11.2g Carbs

28.8g Protein

600g pack Skinless chicken thighs, cut into 3-4 pieces of similar size

1 tbsp Olive Oil

100g pouch Yogi Yo Hot Korean Chilli Sauce

1 tbsp Sesame Seeds

Red Chilli, sliced – OPTIONAL

4-6 Bamboo Sticks, soaked in water for at least 1 hour

Mix the chilli sauce and oil in a bowl and then add the chicken pieces

Ensure the chicken is fully coated, then leave to marinate overnight

Remove the chicken from the fridge and skewer the pieces tightly onto the bamboo sticks. You may need to fold some of the pieces over to ensure they are secure on the stick

Cook on the BBQ, turning every few minutes so that all of the sides are charred, and the meat is cooked through

Once fully cooked, place on the serving plate and sprinkle with sesame seeds and red chilli

Great on a sunny day with an Asian style slaw, or Cucumber Salad

Bulgogi Ribeye

serves 4 – 616kcals

44g Protein
45.8g Fat
7.5g Carbs

1 tbsp Coriander Seeds
1 tbsp Mustard Seeds
1 tbsp Black Peppercorns
1 tbsp Garlic Powder or Granules
1 tbsp Soft Dark Brown Sugar
1 tsp Smoked Paprika
1/3 tsp Salt
4 x 225g Ribeye Steaks

Crank out the BBQ and get the fire burning
Add all of the seasonings to a spice grinder or pestle and mortar, and blend/grind until they are broken down and well combined
Rub the spice mix all over the steaks
Grill the steaks over a hot heat on the BBQ, for approximately 2 minutes each side, and then remove and allow the steak to rest for 5 minutes before serving
Great with typical deli sides such as slaw or pickles, or with grilled vegetables

Slow Roasted Leg of Lamb

serves 8 – 346kcals

20.9g Fat
5.8g Carbs
34.4g Protein

1.75kg Lamb Leg (bone-in)
1 tbsp Olive Oil
Salt and Black Pepper to season
1 Garlic Bulb halved lengthways
2 Onions, quartered
2-4 sprigs Fresh Rosemary
1 Knorr Beef Stock Pot
1000mls Water
2 tbsp Corn Flour

Preheat the oven to 150 degrees (fan)
Place the garlic, onions, and rosemary in a large roasting tray
Place the Lamb Leg on top and rub with olive oil, then season well with salt and pepper
Dissolve the stock pot in 500mls hot water and add to the roast tray, then add the remaining water
Cover the tray with foil and place the lamb in the oven for 4.5hours
Uncover the lamb and cook for another 45 minutes
Remove the tray from the oven and place the lamb on a dish, cover with foil, and leave to rest while you finish off
Strain the liquid from the roasting tray into a saucepan and place over a medium heat
Mix the cornflower in a small bowl with a little cold water to make a paste, then add this to the gravy pan
Continue to heat and stir until the gravy reaches the desired consistency
Uncover the lamb and enjoy! The meat should fall off the bone and the skin should be deliciously crispy

Quick & Easy Homemade Pizza

Calories 946

Protein 44

Carbs 124

Fats28

Tesco Pizza dough

Tomato paste 15 grams

Garlic Puree 5 grams

Tesco BBQ sauce 12 grams

Mushrooms 45 grams

Cherry tomatoes 30 grams

Cooked chicken pieces 50 grams

Mozzarella 64 grams

Roll out pizza dough on baking paper

Combine tomato paste, garlic puree, BBQ sauce together and spread over pizza dough

Add chicken, tomatoes, mushrooms, and mozzarella

Bake in the oven for 10-12 mins @ 220 degrees

Jerk Spiced Chicken with Rice

serves 8 – 488

10.4g Fat

52.5g Carbs

43.4g Protein

1 Onion, diced

3 Garlic Cloves, sliced

1 tin Tesco Black Beans

400g tin Coconut Milk

400g White Rice

1 tsp Dried Thyme

Salt

500mls water

8 Chicken Breasts (150g)

6 tbsp Schwartz Jerk Seasoning

2 tbsp Olive Oil

Extra chillis are optional! 🌶

Thinly slice the chicken breasts and put them into a bowl with the olive oil and the jerk seasoning. Mix it well and leave to the side

In a large pan, add the beans, onion, garlic, thyme, salt, coconut milk, and water, stir well and bring to the boil

Once this is boiling, add in the rice

Bring back to a boil and then reduce to a simmer for approx 30 mins until the rice is cooked

Once the rice is cooked, remove from the heat

Heat a large wok or frying pan over a medium to hot heat, and quickly cook the chicken strips, turning often and allowing to brown

Divide the chicken and the rice between serving bowls and enjoy!

Kimcheese Pizza

serves 1 – 240kcals

33g Protein
6.3g Fat
7.8g Carbs

8 Pumps Spray Light Oil
1 Lo-Dough Base
2 tbsp Passata
100g Kimchi
75g EatLean Smoked Protein Cheese
1 tsp Sesame Seeds

Pre Heat the oven to 180degrees
Heat a frying pan to medium hot
Spray both sides of the base and cook for a couple of minutes in the frying pan to start crisping it up
Place the base on a baking tray and spread the passata over it- all the way to the edges
Sprinkle with the cheese and the kimchi
Finish with a sprinkling of sesame seeds on the top
Bake in the oven for 15minutes- until the cheese is melted snd the edges are crisp
Remove from the oven and enjoy!

Lentil Shakshouka

serves 4 – 245kcals

16.1g Protein
10.5g Fat
15.5g Carbs

1 tbsp Olive Oil
1 Onion, sliced
3 Garlic Cloves, minced
1 tsp Ground Cumin
1/2 tsp Ground Coriander
1/2 tsp Paprika
1/2 tsp+ Dried Chilli Flakes
1 tin Green Lentils
2 tins Chopped Tomatoes
200g Frozen Spinach
Salt & Pepper
4 Large Eggs
Handful Coriander leave, chopped

Heat the oil in a pan over a medium hot heat and saute the onions until they soften
Add the garlic and cook for one minute before adding the spices and cooking for another minute
Pour in the lentils and tomatoes and mix well. Bring to a simmer
Add the frozen spinach and leave to simmer, stirring occasionally
Once the sauce has thickened, season well
Make 4 wells in the sauce and crack an egg into each
Cover, and simmer until the eggs are just set
Remove from the heat and sprinkle with the coriander before serving
Enjoy!

Hummous

serves 8 – 154kcals

4.8g Protein
10.7g Fat
8.7g Carbs

1 large can Chickpeas (380g drained weight), drained
Juice 3 Lemons
4 tsp Minced Garlic
2 tsp Ground Cumin
3 tbsp Tahini
75mls Water
1 tsp Paprika
2 tbsp Olive Oil

Add everything except the paprika and oil to a blender
Blend until the mix becomes a paste
Taste the hummous and season with salt, garlic, cumin to taste. Blend and retaste
To serve, place in a serving bowl or divide between dishes, drizzle with the olive oil and sprinkle with paprika
Great with toasted pitta bread or crudites

Mushroom, Leek & Chestnut Pie

serves 4- 317kcals

10g Protein
6.7g Fat
47.1g Protein

1 tbsp Olive Oil
400g Sliced Leeks
2 Garlic Cloves, minced
400g Chestnut Mushrooms/Wild Mushrooms
1 tsp Dried Thyme
2 tbsp Plain Flour
100mls Wine
250mls Vegetable Stock
1 tsp Dijon Mustard
2 tsp Marmite
180g pack Merhant Gourmet Whole Chestnuts
150g Theos Filo Pastry
Fry Light Olive Oil Spray

Pre heat the oven to 180degrees
In a large pan, heat the oil over medium heat and add the leeks. Stir, cover, and cook for 5 minutes
Once soft, add the mushrooms, garlic and thyme and mix well
Cook until the mushrooms have released their water and it has evaporated
Pour in the flour and stir until it forms a roux around the vegetables, then add the wine whilst continuing to stir
Once the wine is mostly absorbed, add the stock, mustard and Marmite to the pan and stir until they are dissolved
Allow it to simmer until the sauce starts to thicken, then add the chestnuts and cook until they are heated through
Transfer the mix to pie dish
Cover the top with scrunched up sheets of filo pastry, and spray the top all over with the spray oil
Bake in the oven for 20 minutes, until the pastry is cooked and the top is golden and flaky
Remove from the oven and serve hot
Enjoy!

Spiced Banana Mango PB Smoothie

serves 1 – 274kcals

9g Protein
4.2g Fat
51g Carbs

1 Medium Banana
120g Fresh Mango
2 tbsp Powdered Peanut Butter
1/4 tsp Ground Cinnamon
1/4 tsp Ground Ginger
Couple twists of Black Pepper
200mls Unsweetened Almond Milk

Add all of the ingredients to a blender
Blend until Smooth
Pour into a glass and enjoy!

Banana Oat Cookies

makes
8 – 127kcals

2.6g
Protein

6.1g
Fat

14.7g
Carbs

1
medium Banana (ripe)

100g
Rolled Oats

1
tbsp Coconut Oil, melted

2
tbsp Coconut Sugar

50g
Dark Chocolate Chips

In a
bowl, mash the banana to a puree

Stir
in the oats, oil and sugar until well combined. Leave to sit for 15 minutes so
the oats can absorb the other ingredients

Pre
heat the oven to 170degrees

Stir
the chocolate into the oat mix

Divide
the mix into 8 balls

Flatten
each ball and place on a baking tray with a gap between then (they wont spread
during the baking)

Bake
in the oven for 15 minutes, until the edges start to brown and crisp

Remove
from the oven and allow to cool before enjoying

Best
eaten on the same day however will keep for one or two days in an airtight
container

Mexican Shrimp Salad

serves
2 – 329kcals

36.8g
Protein

15.7g
Fat

11.8g
Carbs

280g
Cooked Shrimps

2
Tomatoes, deseeded and diced

100g Cucumber, deseeded and diced

2
Green Chillis, diced

Handful
Coriander Leaves, chopped

1
medium Avocado, diced

Juice
2 Limes

Salt

Add
the shrimp and vegetables to a bowl and gently stir to mix

Season
with the lime juice and salt

Divide
into 2 portions and enjoy!

Great served on toasted tortillas

PB & Jam Smoothie

serves
1 – 218kcals

9g
Protein

2.9g
Fat

36.7g
Carbs

1
Banana

100g
Raspberries

2
tbsp Powdered Peanut Butter

100
mls Unsweetened Almond Milk

Add
all of the ingredients to a blender

Blitz
until smooth

Pour
into a glass and enjoy!

Which Came First Pizza

serves
2 – 330kcals

52.5g
Protein

9.4g
Fat

5.1g
Carbs

1
Piece of ‘Lo Dough’

12
Sprays 1cal Oil

1-2
tbsp Tomato Puree with Garlic

2
tbsp Water

160g
Cooked Chicken Breast, chopped

2
Medium Eggs

1
tsp Chilli Flakes

120g
EatLean Cheese, grated

Pre
Heat the oven to 200degrees fan

Heat
a large  frying pan over a medium heat

Spray
both sides of the dough pieces and cook each side in the pan to start to crisp
it up

Place
the dough on a baking tray

In a
small bowl, mix the puree with the water, then spread over the dough pieces,
almost right to the edge

Sprinkle
the cheese over the top, followed by the chicken

Crack
an egg onto the middle of each pizza and sprinkle with the chilli flake

Bake
in the over for 10-15 minutes, until the egg is set how you like

Remove
from the oven and enjoy!

Marmite Mushroom Baked Eggs

serves
2 – 292kcals

21.g
Protein

18.4g
Fat

8.8g
Carbs

20g
Lurpak Light

500g
Chestnut Mushrooms, washed and sliced

250mls
Chicken Stock

1
small Onion, diced

1
tsp Dried Thyme

1
tsp Marmite

Salt
and Pepper

4
Large Eggs

Pre
heat the oven to 200degrees

Melt
the butter in a large frying pan over a medium heat and add the onions

Cook
for a couple of minutes before adding the mushrooms

Cook
until they release their water and it evaporates

Once
the mushrooms start to brown, add the thyme, stock and Marmite

Stir
until the marmite dissolves and bring the pan to a simmer

Stir
often, and simmer until the mixture thickens. Season as required

Divide the mushrooms between 4 ramekins, making a well in the centre of each

Crack an egg in the well, and place the ramekins on a baking tray

Place
in the oven and cook until the eggs have just set, 10-15 minutes

Remove
from the oven and serve. Enjoy!

Caprese Meatballs

serves
4 – 282kcals

29.8g
Protein

10.9g
Fat

13.5g
Carbs

1/2
tbsp Olive Oil

400g
Turkey Meatballs

120g
Mozzarella Pearls

250g
Passata

400g
Tin Cherry Tomatoes

Salt
and Pepper

2
tbsp Balsamic Glaze

1
bunch Fresh Basil, torn

Flatten
each meatball, place a mozzarella pearl inside, and then re-roll it into a
ball, making sure it is sealed

Heat
the oil in a pan over a medium hot heat

Add
the meatballs and cook so they get a nice brown colour to them

Pour
in the passata, cherry tomatoes and season

Simmer
until the sauce thickens a little and the meatballs are cooked through

Season
the sauce, add the balsamic and stir in the basil. Allow to cook until it is
just wilted

Remove from the heat and scatter with the remaining mozzarella and serve

Enjoy
with pasta, rice or even in a sub style sandwich

Broccoli & Cauliflower Cheese Frittata

serves
4 – 394kcals

46.1g
Protein

19.9g
Fat

7.2g
Carbs

1/2
tbsp Olive Oil

1
Onion, diced

2
Garlic Cloved, minced

500g
Broccoli and Cauliflower Florets, cooked and chilled

100g
EatLean Smoked Cheese, grated

100g
EatLean Cheese, grated

1
tsp Dried Thyme

1
pack Bare Naked Protein Noodles, drained and roughly chopped

Salt
and Pepper

10
Large Eggs

30
Parmesan, grated

Heat the oil in a pan and saute the onions until soft, then add the garlic and thyme, and cook for another minute or two

Pre Heat the oven to 160 degrees and grease a silicone mould

In a
large bowl, whisk the eggs and season, then add the onion mix and EatLean
Cheeses

Stir
in the vegetables and the noodles and mix well

Pour the egg mix into the silicone mould, and top with the parmesan

Bake
in the oven until the centre is just set, 30-40 mins

Remove
from the oven and allow to cool for 10 minutes before removing from the mould

Slive, serve, and enjoy

Jackfruit Tacos

makes
10 – 147kcals each

3.8g
Protein

3.9g
Fat

23.5g
Carbs

1/3
tbsp Olive Oil

1
onions, diced

2
Garlic Cloves, minced

250mls
Vegetable Stock

2
large tins of Jackfruit, drained (600g Drain weight)

1
tbsp Agave Nectar

Juice of 1 Lime

30g
Packet Taco Seasoning

2
tsp Smoked Paprika

2-5
Green Chillis, chopped

10
pack Mini Flour Tortillas

70g
Pack Pink Slaw Mix

Coriander
leaves

Optional
toppings- Hot sauce, chopped avo, garlic mayo

Heat
the oil in a large pan and cook the onions and garlic until they start to
soften

Add
the jackfruit, seasoning and paprika and stir

Add
the agave. lime juice and stock to the pan and bring to a simmer

Cover
the pan and gently simmer for 45 minutes until the jackfruit is soft, then mash
with a masher or a fork to get the shredded effect

Simmer
for a little longer, under the liquid is almost all absorbed, then remove from
the heat

Heat a frying pan over a medium heat, then toast the tortillas for a minute on each side

Load
each tortilla with jackfruit and top with the slaw mix and coriander leaves

Serve
with additional toppings if needed and enjoy!

Watermelon & Feta Salad

serves 2 – 216kcals

9.7g Fat
12.6g Fat
16.5g Carbs

200g Watermelon, cubed
200g Cucumber, deseeded and cubed
15g Mint Leaves stalks removed
1 tbsp Olive oil
Pinch Fresh Ground Salt
1 tbsp Balsamic Glaze
100g Tesco Lighter Feta (real feta is super delicious instead if you have the calorie allowance!)

Toss the watermelon, cucumber and mint together in a large bowl and drizzle with the oil
Season with a little salt, before transferring to a serving bowl
Crumble over the cheese
Drizzle with the balsamic just before serving and enjoy!

Lemon & Dill Baked Cod

serves 2 – 168kcals

27g Protein
5.1g Fat
4.7g Carbs

2 x 140g Cod Loins
1/2 tbsp Olive Oil
1 tsp Smoked Paprika
1 tsp Garlic Powder
1/4 tsp Salt
1 Lemon, sliced
4 Sprigs Dill
2 tbsp Capucine Capers

Pre heat the oven to 170degrees fan
Rub with cod with the olive oil, then sprinkle with the paprika, garlic and salt
Place the cod in a baking dish
Layer each piece with some sliced lemon, then dill sprigs, and then with the capers
Cover the dish tightly with foil
Bake for 30-35 minutes, until the fish is cooked through
Remove from the oven and serve with your choice of sides
Enjoy!

Coconut & Lime Chicken

serves 2 – 352kcals

43g Protein
16.8g Fat
4.3g Carbs

2 Chicken Breasts (350g pack)
1 tbsp Olive Oil
Zest of 1 Lime
Juice of 1 Lime
2 tsp Cury Powder or Garam Masala
Pinch Chilli Powder (optional)
25g Desiccated Coconut
Lime wedges to serve

Preheat the oven to 180degrees (fan)
Mix the lime zest, lime juice, chili and curry powder in a bowl
Add the chicken to the bowl and rub the zest in all over the pieces
Put the coconut in a separate bowl, then dredge the chicken breasts in it until they are covered
Place the chicken on a baking tray and drizzle with the oil
Bake for approximately 25 minutes, until the chicken is cooked through
Serve with lime wedges
Delicious with a sweet and spicy mango chutney

Crispy Pork Medallions

serves 2 – 225kcals

33.7g Protein
3.5g Fat
12.2g Carbs

300g Tesco Finest Pork Medallions
1 tbsp Wholegrain Mustard
30g Paxo Garlic & Herb Breadcrumbs
Salt & Pepper
10g Flat Parsley, chopped

Preheat the oven to 190 degrees fan
Mix the breadcrumbs and parsley in a bowl and season
Rub the mustard over the top and sides of the medallions
Dredge the medallions in the crumb mix then place them on a baking tray
Pile any remaining breadcrumbs on top of the medallions
Bake in the oven for 12-15mins, depending on the thickness of the medallions
Remove from the oven and leave to stand for a couple of minutes before serving
Enjoy!

Cod Kedgeree with Poached Eggs

serves 4 – 428kcals

29.5g Protein
11.8g Fat
48.1g Carbs

10g Lurpak Light
Dash Salt
500mls Water
225g Basmati Rice

150mls Unsweetened Almond Milk
125mls Water
1/2 tbsp Apple Cider Vinegar
Dash Salt
350g Cod Loin

20g Lurpak Light
1/2 tbsp Mustard Seeds
2 tbsp Curry Powder
1-2 Green Chillis, chopped
100g Frozen Peas
150g Cherry Tomatoes halved
25g Bunch Coriander, chopped

4 Medium Fresh Eggs

Add the water, salt, lurpak and rice to a pan and bring to the boil
Stir, cover, and reduce to a simmer
Leave to cook until the water is absorbed and the rice is just cooked
Remove from the heat and transfer the rice to a bowl to stop it from cooking further
While the rice is cooking, place the fish, almond milk, water and vinegar in a saute pan and bring to a low simmer
Cover, and gently poach the fish until it is just cooked
Once it is cooked, remove it from the pan, and clean the pan out

Heat the lurpak in the saute pan over medium heat and cook the mustard seeds for a couple of minutes
Once they start to cook, add the curry powder and chillis and cook for another minute, stirring often
Add the peas, and a splash of water, and continue to cook for 4-5 minutes. Add more water if the pan is sticking
Add the rice, tomato, coriander to the pan and stir well. Make sure all the rice is coated in the spice mix. Add more water if needed
Flake in the fish and mix well
Cover, and cook for a few minutes until the dish is warmed through

Poach the eggs in boiling water for 2-3 minutes, then remove using a slotted spoon and place on kitchen paper to drain

DIvide the kedgeree mix between 4 serving bowls, and top each with a poached egg

Serve and enjoy!

Black Forest Overnight Oats

serves 2 – 429kcals

9.2g Protein
14.5g Fat
63.3g Carbs

200g Cherries pitted
1 tbsp Total Sweet Sugar alternative
Juice from 1/2 Lemon
Splash of Kirsch
90g Rolled Jumbo Oats
2 tbsp Cocoa Powder
200mls unsweetened Almond Milk
25g Honey
50g Tesco Reduced Fat Spray Cream
10g Dark Chocolate. grated

In a small saucepan, bring the cherries, total sweet and lemon to a boil, then reduce to a simmer
Allow to bubble until the mixture because thick and sticky
Remove from the heat, transfer to a container and leave to cool before covering and placing in the fridge
Add the oats, cocoa, honey and milk to a mason jar, seal and shake well to mix
Leave in the fridge overnight
To serve, stir a splash of kirsch into the cherries
Divide the cherry mix between two serving bowls, saving a couple of spoonfuls for later
Stir the oats well and then divide between the serving bowls
Use the remaining cherries for a thin layer on top of the oats
Decorate with the spray cream and finish off with the grated chocolate
Enjoy!

Potato Arriabiata

serves 2 – 259kcals

7g Protein
9.4g Fat
37.2g Carbs

300g New Potatoes, boiled and drained
1 tbsp Olive Oil
400g Jar Passata
2 Garlic Cloves, chopped
1-3 tsp Chilli Flakes
Salt & Pepper
100g Baby Spinach

Heat the garlic in a frying pan and add the garlic
Cook gently for a couple of minutes, then add the chilli flakes, passata and potatoes
Season generously and simmer for 10-15 minutes
Add the spinach and stir. Cook until the spinach is just wilted
Squash each potato with the back of a fork, then remove the pan from the heat and serve

Enjoy as a side to grilled meats, or add eggs or cheese for a brunch dish

One Pot Fish

30.3g Protein
13.7g Fat
9.3g Carbs

1 tbsp Olive Oil
1 onion, diced
1 400g tin chopped Tomatoes
Salt & Pepper to season
40g Kalamata Olives pitted
Chopped Parsley and Lemon Wedges to serve

Preheat the oven to 180 degrees fan
Heat half of the oil in an ovenproof pan and gently cook the onions until soft
Add the tomatoes, and season well
Bring to the boil and then add the olives and stir
Place the cod into the pan and drizzle with the remaining oil
Place the pan in the oven for 15 minutes, until the fish is cooked through
Remove, and serve sprinkled with parsley and garnished with a lemon wedge

Tortang Ginling

serves 4 – 341kcals

38.7g Protein
16.6g Fat
8.8g Carbs

1 tbsp Olive Oil
1 Onion, diced
3 Garlic Cloves, chopped
1 large Tomato, diced
500g Lean Beef Mince
Salt & Pepper
150g Frozen Peas
5 Large Eggs

Heat half the olive oil in a large pan and gently cook the onions for a few minutes
Add the garlic and stir well
Once the onion is soft, add the tomato and cook until they release their water
Add the mince to the pan and brown
Once the meat is cooked, remove from the heat
The mixture should be pretty dry so drain off any excess oil, add the peas, then season and mix well
Transfer to a bowl and leave to cool
Once the meat has cooled, beat the eggs and mix into the beef
Heat the remaining oil in a medium-sized frying pan over a medium-low heat
Pour the omelette into the pan and leave to cook until the edges start to crisp (If you prefer, you can cook the mix as small individual omelettes instead but I find this uses a lot more oil- just don’t make them too big as you won’t be able to flip them!)
Transfer the pan to under a hot grill so the top can brown
Remove from the grill once it is cooked in the middle, and leave to cool for a few minutes
Turn out the omelette and slice
Enjoy!

Israeli Couscous Salad

serves 4 – 169kcals

4.5g Protein
4.8g Fat
26.4g Carbs

100g Wholewheat Giant CousCous, cooked as per packet instructions
1 large Cucumber, deseeded and diced
225g Baby Tomatoes halved
1 large Bell Pepper, diced
15g Flat Leave Parsley, chopped
1 tbsp Olive Oil
Juice from 1 Lemon
Salt & Pepper to season

In a large bowl, mix the couscous, parsley and vegetables together
Stir in the oil and lemon juice, then season
Enjoy as-is, or as a side to grill meats or fish

Peaches & Cream Smoothie

serves 2 – 222kcals

17.3g Protein
0.6g Fat
32.3g Carbs

3 ripe Peaches, sliced
1 tbsp Vanilla Extract
300g Low Fat Cottage Cheese
30g Maple Syrup

Add all of the ingredients to a blender and blend until smooth
Add water if you want a thinner consistency
Divide between 2 glasses and enjoy!

Penang Fish Curry Pie

serves 2 – 582kcals

43.8g Protein
31g Fat
30.5g Carbs

1 Tesco Penang Curry Kit (includes coconut milk, curry paste, chilli herb mix and peanuts)
400g Fish Pie mix
1 Red Bell Pepper, finely sliced
10g Coriander, chopped
70g Filo Pastry (will depend on the pie dish area)
1/2 tbsp Olive Oil

Pre Heat the oven to 170 degrees fan
In a wok, bring the coconut milk to a boil, then reduce the heat a little
Add in the curry paste and mix well
Add the peppers and chilli herb mix to the wok, keeping it bubbling at all times, and stir
Add the fish mix to the wok and stir well
Allow to cook for a few minutes, until the sauce is reduced, stir occasionally
Once the sauce has thickened, remove the wok from the heat and stir in the coriander
Transfer the fish curry to a pie dish
Scrunch the filo pastry sheets over the top so that the fish is completely covered, then brush the top with olive oil
Sprinkle the peanuts on top of the pastry and then bake for 15 minutes, or until the pastry is golden brown
Remove from the oven and allow to rest for a couple of minutes before serving
Great with green beans and baby corn

Glazed Cod

serves 2 – 253kcals

27.6g Protein
5.3g Fat
23.8g Carbs

2 x 140g Cod Loin
30g Honey
1 garlic Clove, grated
1 tbsp Wholegrain Mustard
110mls Orange Juice
Salt
30 Tamarind Paste
1/2 tbsp Olive Oil
200g Pak Choi, quartered

Make a glaze by adding the honey, mustard, garlic, orange juice and salt to a bowl and stirring until it forms a smooth paste
Add the cod to the dish and coat with the glaze. Leave to marinate for 15+ minutes
Turn your grill up to a high heat
Lay the cod on a baking tray and grill for 4 minutes
Remove from the heat and place the quarters of pak choi around the cod. Brush them with the oil
Return the tray to the grill and cook until the cood is cooked through and the leave sare wilted
Once cooked, serve immediately and enjoy!

Elote Cheese Spread

serves 6 – 101kcals

19.6g Protein
7.1g Fat
10.8g Carbs

1 Ear of Sweetcorn (or 2 mini corn on the cob), Charred on the BBQ and kernels cut off
150g Philadelphia Light
1 tbsp Smoked Paprika
1 tsp Chilli Powder
1/4 tsp Salt
90g Feta (unless you can find Queso Fresco instead!)

In a large bowl, add the corn, cream cheese and spices
Mix, mash, stir until it is all well combined
Crumble in the feta and mix again
Enjoy on your choice of bagel, muffin or toast.
Sprinkle with a little Tajin spice, or chilli powder to serve

Chicken Couscous Salad

serves 2 – 402kcals

34.3g Protein
18.3g Fat
24.8g Carbs

50g Merchant Gourmand Giant Wholewheat Couscous, cooked as per instructions and cooled
10g Flat Leaf Parsley, chopped
2 Large Vine Tomatoes, deseeded and diced
1 Cucumber, deseeded and diced
250g Grilled Chicken Breast
1 tbsp Olive Oil
Juice and zest of 1 lemon
Pinch Salt
25g Almonds, chopped

Pan roast the almonds until they just start to toast, then put to one side
In a large bowl, add the couscous, vegetables, parsley and chicken
Mix well
In a small bowl, whisk the oil, lemon juice and zest together
Add the lemon dressing to the salad and mix well
When ready to serve, divide the salad between two bowls, and top with the toasted almonds
Enjoy!

Cloud Eggs

serves 2 – 235kcals

21.6g Protein
16.5g Fat
0.2g Carbs

4 Large Eggs, separated, keeping the yolks whole
40g Parmesan, grated
Salt
Chives to garnish

Pre-Heat the oven to 200 degrees (no fan)
Whisk the eggs whites and salt slowly, slowly increasing the speed, until it forms stiff peaks
Gently fold in the parmesan, taking care not to deflate the whites
On a baking sheet, make 4 mounds of white with space between them as they expand whilst cooking
Make a good dent in the middle of each mound
Bake for 4 minutes
Remove the tray from the oven and add an egg yolk to the dent in each white
Return to the oven and bake for another 3-4 minutes
Remove from the oven and serve immediately
Garnish with the chives and enjoy on top of toast, or with crispy bacon

Peach & Almond Overnight Oats

serves 1 – 355kcals

12.2g Protein
16.6g Fat
34.6g Carbs

40g Jumbo Rolled Oats
1/4 tsp Ground Cinnamon
175mls Unsweetened Almond Milk
1/2 tsp Vanilla Extract
1 tbsp Almond Butter
1 large peach, diced
1 tsp Flaked Almonds to garnish

Add all of the ingredients to a mason jar, seal it, and shake it until they are well combined
Chill in the fridge overnight
Before serving, give the mix a stir to make sure there are no lumps
Transfer to a serving dish, and garnish with flaked almonds, and extra peach slices if you have them
Enjoy as-is, or this can be heated easily in the microwave

Baked Elote Cheese

serves 2 – 306kcals

56.9g Protein
20.1g Fat
9g Carbs

2 x servings of Elote Cream Cheese Spread (posted earlier this week)
2 x 150g Chicken Breasts
30g Tesco Breadcrumbs

Preheat the oven to 170 degrees fan
Top each breast with a serving of the cheese spread and press it into an even layer across the top
Cover the spread with the breadcrumbs and then place the chicken on a baking tray
Cook for 25 minutes, until the breast is cooked through and the top is crispy
Remove from the oven and serve. Enjoy!

Thai Tamarind Chicken Stir Fry

serves 2 – 568kcals

49.3g Protein
10.2g Fat
77.9g Carbs

2 x 150g Chicken Breasts, sliced
1 tsp Cornflour
3 tbsp Soy Sauce

1 tbsp Olive Oil
3 Garlic Cloves, sliced thin
1 tbsp Ginger, minced
2 tbsp Mirin
125g Shiitake Mushrooms, sliced
2 egg noodle nests
10g Fresh Basil Leaves

2 tsp Tamarind Paste
75mls Chicken Stock
2.5 tbsp Fish Sauce
2 tbsp Total Sweet Xylitol
1 Green Chilli, diced

Mix the soy and cornflour together and pour over the sliced chicken. Keep to one side
Make the tamarind sauce by mixing together the tamarind, chicken stock, xylitol, fish sauce and the chilli. Stir until the xylitol dissolves
Cook the noodles as per packet instructions

Heat a wok over a high heat and add the oil
Add the garlic, ginger and then the chicken and stir fry for a couple of minutes, Add the mirin if the pan becomes dry
Add the mushrooms and continue to stir fry, adding a couple of tablespoons of the tamarind sauce every minute or two
Continue until the sauce is used up and the chicken and mushrooms are cooked
Add in the noodles and mix well
Remove from the heat, and stir in the basil leaves
Adjust the seasoning as required (soy sauce, fish sauce, squeeze of lime etc)
Divide between two plates and enjoy!

Tofu Egg Stuffed Tomatoes

makes 8 – 72kcals

4.5g Protein
4.2g Fat
4g Carbs

280g Firm Tofu, drained
4 tbsp Veganaise
4 tsp Dijon Mustard
1/3 tsp Ground Tumeric
1 tsp Dried DIllweed
1/2 tsp Ground Black Pepper
3 Spring Onions, finely sliced
1 Celery Stick, finely diced
8 Salad Tomatoes
Parsley to garnish

Remove the tops of the tomatoes and use a spoon to scoop out the seeds and core
Leave to drain on some kitchen towel until you need them again
In a large bowl, mix the veganaise, mustard, onion, celery and spiced together
Crumble in the tofu and stir until its well combined
Using a spoon, Stuff the tomatoes with the tofu ‘egg’ salad
Place the tomatoes on a serving plate and garnish with chopped parsley
Serve Immediately, or keep in the fridge until later the same day
Can be used as a start, side or a main dish

Blackberry Porridge

serves 2 – 288kcals

8.9g Protein
9.3g Fat
37.8g Carbs

90g Jumbo Rolled Oats
200g Blackberries
400mls Unsweetened Almond Milk
Pinch Salt
1 tbsp Agave Nectar
1 tbsp Pistachios

Add the oats, fruit, milk, salt and agave to a pan and bring to a gentle simmer
Stir frequently, and continue to heat until the oats have plumped up and the porridge has thickened
Once it is at your desired consistency, remove from the heat
Divide the porridge between two serving bowls, and garnish with the pistachios and a fresh blackberry
Enjoy!

Prawn Foo Young

serves 2 – 308kcals

33.2g Protein
18.7g Fat
3.9g Carbs

150g cooked Prawns, cut in half if large prawns
1 tbsp Soy Sauce
4 large Eggs
60g Bean Sprouts
25g Frozen Peas
Salt and White Pepper to season
1 tbsp Olive Oil
2-3 Spring Onions, finely sliced
1 tbsp Chilli Flakes

Soak the prawns in the soy sauce for 10 mins
In a bowl, beat the eggs and season
Add in the beansprouts, peas and the prawns and mix well
Heat half of the oil in a wok until hot
Add half of the egg mixture to the hot oil and shake the pan to stop it sticking
The egg should be bubbling at the edges. Keep shaking to ensure it doesn’t stick
Once its 50-70% cooked through, Tip the wok to the side and get a spatula under the omelette and flip it over
Cook for another minute, shake the pan to ensure its not sticking
Turn the Foo Yung out onto a plate or into a bowl (if you’ve ever ordered this, you know it doesn’t need to be pretty!)
Repeat for the second serving
Sprinkle with spring onions and chilli flakes and serve as is
Enjoy!

Stuffed Marrow Amatriciana

serves 2 – 492kcals

23.7g Protein
29.2g Fat
23.6g Carbs

100g Pancetta cubes
1 Onion, diced
2 Garlic Cloves, chopped
1 tsp Dried Thyme
1 Bay Leaf
1 tbsp Red Wine Vinegar
400g Tin Chopped Tomatoes
150g Baby Tomatoes
1 tsp Chilli Flakes
1 tsp Sugar
Salt & Pepper to season
1 tbsp Olive Oil
1 large Marrow, halved lengthways and deseeded
100g Tesco Mozzarella for pizza, grated

Pre Heat the oven to 180 degrees fan
Drizzle the marrow with half of the oil and roast for 20-25 minutes
In a frying pan, heat the remaining oil over a medium heat and cook the onion for a couple of minutes
Add in the pancetta and continue to cook until it starts to crisp
Add the garlic, thyme and bay and cook for another minute or two, stirring often
Add the sugar and vinegar and sizzle for a moment before adding in the tomatoes and tinned tomatoes
Add the chilli and season
Allow simmering for 25mins
Remove the marrow from the oven and spoon in the sauce
Cover with the mozzarella and return to the oven for 10 minutes, until the cheese is melted
Remove from the oven and serve

Billtong Salmon

serves 2 – 300kcals

34.4g Protein
17.3g Fat
3.7g Carbs

1 tbsp Coriander Seeds
1 tsp Paprika
1 tsp Chilli Flakes
1/2 tbsp Ground Black Pepper
2 x 130g Salmon FIllets
Salt to season
2 pumps Spray Olive Oil

Add the coriander, pepper, paprika and chilli to a spice grinder/mortar and pestle, and blend together
Pat the Salmon dry and then spray the flesh with the oil and rub over it (not on the skin!)
Season the salmon with a little salt, with a lot on the skin
Rub the salmon with the biltong spice mix
Place the salmon in a frying pan, skin side down, and heat to a medium hot heat
Once the salmon is cooked 2/3 of the way through, turn it and sear on the remaining 3 sides
Remove from the heat and serve immediately (skin side up if you want to enjoy the crispy goodness!)

Kamut Cherry Salad

serves 4 as a side – 213kcals

5.1g Protein
9.8g Fat
24.3g Carbs

100g Kamut Wheat, cooked as per pack instructions
2-3 sticks celery, peeled and chopped
200g cherries, pitted and chopped
30g Walnut Pieces
10g Flat Leaf Parsley, chopped
1 tbsp Olive Oil
Juice from 1 Lemon
1.5 tsp Dijon Mustard
1 tbp Maple Syrup

In a bowl, add the cooked Kamut, celery, cherries, walnuts and parsley. Stir to mix
In a small bowl, whisk together the oil, lemon juice, dijon and maple syrup until well combined
Add the dressing to the salad and stir well
Serve Immediately, or keep chilled until needed
Enjoy with grilled fatty fish or as a BBQ side

Blueberry French Toast

serves 4 – 440kcals

16.3g Protein
11.2g Fat
70.3g Carbs

250g Bread, cubed and left overnight to dry out
4 large Eggs
30g Total Sweet Xylitol
1 tsp Vanilla Extract
dash salt
1 tsp Ground Cinnamon
125mls Unsweetened Almond MIlk
150g Blueberries
150g Philadelphia Light, cubed (put in the freezer for 20 mins first)
1 tbsp Caster Suagr150g Blueberries
1 tbsp Coconut Sugar
1 tbsp Cornflour
125mls WaterGrease a baking dish (9×9)
Whisk the eggs together with the milk, vanilla, Total Sweet, salt and cinnamon
Put half of the cubed bread in the dish and even it out
Sprinkle over half of the blueberries and the philly cubes
Add the remaining bread, then the blueberries and philly cubes
Pour over the egg mix and press the bread mix down to ensure it is all soaking up the liquid
Cover and chill for at least 2hrs, overnight is fine
Remove from the fridge and pre heat the oven to 170 degrees fan
Sprinkle the top of the bake with the caster sugar, cover with foil, and bake for 30 minutes
Remove the foil and bake for another 30 minutes, until the centre is set and the top is browned

While it is baking, add the blueberries, coconut sugar, cornflour and water to a small pan and bring to a simmer
Simmer for 10 minutes, stirring regularly
Remove the pan from the heat and pour the sauce into a jug

Remove the bake from the oven and allow to rest for 5 minutes before serving
Slice, and serve with the blueberry sauce
Add some cottage cheese or high protein yoghurt to add some protein to the meal
Enjoy!

Melba Chia Pot

serves 2 – 281kcals

8.1g Protein
9.3g Fat
32.2g Carbs

3 Ripe Peaches, sliced
200g Raspberries
30g Maple Syrup
1 tsp Vanilla Extract
200ml Unsweetened Almond Milk
50g Chia Seeds

Add everything except the chia, to a blender (reserving a little of the peaches and raspberries to garnish)
Blend the mix until it is smooth
Pour the peach melba into a container and add the chia seeds
Mix well, then cover and refrigerate overnight
In the morning, divide the chia between two bowls and garnish with the remaining fruit
Enjoy!

Smokey Sweetcorn Hash

serves 3- 270kcals

5.6g Protein
8.5g Fat
44.1g Carbs

500g Potatoes, diced
1 Ear Sweetcorn, charred and cut off
1 tbsp Olive Oil
1 Onion, sliced
1 Garlic Clove, sliced
500g Potatoes, diced
1 tsp Paprika
1/4 tsp Salt
1 tsp Black Pepper
Splash of water
10g Flat Leaf Parsley

Boil the diced potato until it is just cooked, then drain and chill
Heat half the oil in a large frying pan and cook the onions until soft
Add the garlic clove and cook for one minute, then add the potatoes and the remaining oil
Cook until the potatoes start to brown, then add the paprika, salt and pepper
Cook for another minute (adding a splash of water if needed) then pour in the corn kernels
Mix well and continue to cook until it is all heated through
Remove from the heat and stir in the parsley
Serve immediately and enjoy! Excellent alone or topped with eggs or grilled halloumi

Mango Coconut Quinoa Pot

serves 4 – 327kcals

5.8g Protein
13.4g Fat
44.7g Carbs

250g pack Merchant Gourmet Quinoa
450g Koko Vanilla Coconut Yoghurt
250g Mango, diced
30g Toasted Coconut Flakes
80g Pomegranate Seeds

In a large bowl, break up the quinoa and add the yoghurt and mango
Stir until well combined
Divide the quinoa mix between 4 serving bowls
Garnish with the pomegranate and coconut before serving
Enjoy!

Mexican Chicken Traybake

serves 2 – 549kcals

41.4g Protein
16.8g Fat
55.7g Carbs

1 Sachet Wahaca Seasoning (I chose Tomato Chipotle)
2 tbsp Olive Oil
Juice 1 Lime
2 x 150g Chicken Breasts
2 Bell Peppers, sliced
1 large Red Onion, sliced
300g Sweet Potato, cubed (max 1 inch)
Handful Coriander, chopped
Optional to serve- Soured Cream, Avocado slices, Lime wedges

In a bowl, mix the seasoning, lime juice and oil to make a marinade
Make 3 cuts into the top of the chicken breasts, then add to the bowl and rub with the marinade, making sure it gets into the cuts
Leave to infuse for at least 15 minutes
Pre heat the oven to 180 degrees fan
Place the chicken breasts in a large baking dish
Add the vegetables and potato to the marinade bowl and toss to coat with the remaining marinade
Transfer the vegetables and potato to the tray and spread out around the chicken
Place the tray in the oven and cook for 30 minutes, turning the veggies after 20
Remove the tray from the oven and divide the food between two plates
Sprinkle with the coriander and serve with your choice of accompaniments
Enjoy!

Blueberry Grilled Cheese

serves 2 – 257kcals

21.7g Protein
8.1g Fat
24.6g Carbs

2 small slices Granary Bread
20g Lurpak Light Spreadable
100g EatLean Protein Cheese, sliced
60g(ish) Blueberries
15mls Balsamic Glaze

Spread the outside of the bread with the Lurpak
Place the first slice, spread side down, in the long handles grilling basket
Layer in the cheese, followed by the blueberries. Finish by drizzling the balsamic over it
Place the second piece of bread, spread side up, on top of this, then close and secure the grilling basket
Cook over the BBQ, turning regularly and ensuring you don’t burn the bread
Once the cheese is melted, remove from the heat and then remove from the grill basket
Cut in half and enjoy as part of an awesome BBQ

Strawberry Baked Oats

serves 6 – 284kcals

8.4g Protein
12.9g Fat
31.1 Carbs

190g Jumbo Rolled Oats
1 tsp Ground Cinnamon
1 tsp Baking Powder
1/2 tsp Ground Ginger
1/4 tsp Salt
1 large Egg
30g Maple Syrup
2 tbsp Coconut Oil
1/2 tbsp Vanilla Extract
400ml Unsweetened Almond Milk
225g Rhubarb, chopped
400g Strawberries hulled and halved
2 tbsp Groovy Coconut Sugar
50g Tesco Four Seed Mix

Preheat the oven to 170 degrees fan
Grease 9 x 13 baking dish
In a large bowl, mix the oats, spices, salt, half of the seeds and baking powder together
In another bowl whisk the egg with the oil, maple, vanilla and milk
Put half of the rhubarb and strawberries into the baking dish and spread out into an even layer
Cover the fruit with the oat mixture
Drizzle the milk over the top of the oats
Place the remaining fruit on the top of the oats, then sprinkle with the remaining seeds and the coconut sugar
Bake for 35-45 minutes until the mixture is set, then remove from the oven
Leave to cool for 10 minutes and then serve. If can be kept chilled for a day or two, but any longer and it will get soggy
Enjoy!

Quinoa Egg Scramble

serves 2 – 398kcals

29.4g Protein
22.8g Fat
21.6g Carbs

1 tbsp Olive Oil
2 Garlic Cloves, minced
4 large Eggs
Splash of milk
50g Baby Spinach Leaves
125g Merchant Gourmet Quinoa
50g EatLean Protein Cheese, grated
Salt & Pepper to season

Heat the oil in a frying pan over medium heat and cook the garlic for 2 minutes
Whisk the eggs together in a bowl with the milk, and season
Turn the heat down on the frying pan and pour in the eggs
Allow them to cook for a minute or two and then stir to start the scramble
Add the quinoa and spinach to the pan and continue to scramble the eggs
Once the eggs are almost cooked, stir in the cheese
Once well combined, remove the eggs from the heat
Serve immediately and enjoy

Pesto Baked Chicken with Baked Potato

serves 2 – 478kcals

45.4g Protein
8.4g Fat
53.1g Carbs

2 x 150g Chicken Breasts
70g Tesco Finest Red Pesto (approx 2 tbsp)
1 Tomato, deseeded and diced
1 tbsp Fresh Basil, chopped
1 tbsp Flat Leaf Parsley, chopped
Salt & Pepper to season
75g Pizza Mozzarella, grated
1 Red Pepper, sliced
1 Red Onion, sliced
200g Sweet Potato, peeled and cubed (1 inch)
5 sprays Olive Oil

Pre heat the oven to 180 degrees fan
Add the onion, peppers and potato to a baking dish and spray with the little oil
Smother the chicken breast with the pesto and place in the dish with vegetables
Place in the oven and bake for 15 minutes
While this is cooking, combine the tomato and herbs in a bowl and season well
After 15 minutes, remove the chicken from the oven and sprinkle the breasts with half of the cheese, then top with the tomato mix, and finish with the remaining cheese
Turn the veggies and potatoes, then place the dish back in the oven and cook for another 10-15 minutes until the breasts are cooked through
Serve immediately and enjoy!

Garlic Honey Pork Loin

serves 2 – 484kcals

30.4g Protein
33.8g Fat
14.6g Carbs2 x 150g Pork Loin Steaks
1/2 tsp garlic powder
Salt & Pepper
3 Garlic Cloves, mic=nced
2 tbsp Honey
1 tbsp Rice Wine Vinegar
2 tbsp Water
1/2 tbsp Olive Oil
15g Unsalted ButterPreheat the grill to hot
Season the pork with the garlic powder, salt and pepper
Heat the oil in a pan over a medium-hot heat
Sear the pork on both sides, approx 2 minutes each side, then transfer the pork to a plate
Reduce the heat in the pan to medium low and add the butter, scrape up any bits from the bottom of the pan
Saute the garlic for a minute then add the honey, vinegar and water
Increase the heat back to medium high and stir well
Allow the sauce to simmer until it reduces down, stir occasionally
Once it has reduced by half, add the pork back to the pan and baste in the sauce
Place under the grill for a minute or two, until the edges are charred
Remove from the heat and serve. Great with rice
Enjoy!

Banana Chocolate Brownies

makes 32 – 141 kcals

4.3g Fat
24.1g Carbs
1.9g Protein

250g Plain Flour
400g Caster Sugar
100g Dark Cocoa Powder
1 tsp Baking Powder
1 tsp Salt
3 Ripe Bananas, mashed
85mls Unsweetened Almond Milk
1 tsp Vanilla Extract
5 tbsp Olive Oil
200g Dark Chocolate Chips

Preheat the oven to 170 degrees (fan)
Lightly oil a 9 x 12 inch baking dish, and line the bottom with baking paper
In a large bowl mix the flour, sugar, cocoa, baking powder and salt together
In a separate bowl, combine the mashed banana, milk, oil and vanilla together
Add the wet ingredients to the dry, and mix until just combined
Fold in the chocolate chips
Pour the batter into the baking dish
Bake for 25-35 minutes, until a toothpick inserted into the centre, comes out clean
Allow the brownies to cool for 20 minutes before turning them out onto a wire rack
Leave them to cool completely before cutting into squares

Enjoy! Try not to scoff them all in one sitting!

West Indies Baked Curry

serves 4 – 552kcals

33.1g Protein
21.8g Fat
51.2g Carbs

1.5 tbsp Olive Oil
1 Onion, diced
1 Garlic Clove, minced
2 tsp Ginger Puree
2 Green Chillis, sliced
4 tbsp West Indies Curry Spice
600g Skinless Boneless Chicken Thighs, diced
200g Basmati & Wild Rice
4 Tomatoes, deseeded and diced
Salt & Black Pepper
300mls Chicken Stock
100mls Koko Coconut Milk

Pre Heat The Oven to 180 degrees fan
In a frying pan, heat half of the oil over medium heat and cook the onions until soft
Add the garlic and ginger and stir for 30 seconds, then add the chillis and curry spice and mix well
Add in the chicken and the remaining oil
Brown the chicken, add a splash of the stock if the pan is too dry
Add the rice and mix well, then repeat with the tomatoes and remove from the heat
Season as needed
Transfer the rice to an ovenproof dish if required
Pour the stock and the coconut milk over the rice and chicken mix
Place the bowl in the oven and bake for approximately 45 minutes, until the liquid is absorbed and the top is starting to crisp
Serve with your choice of sides and enjoy

Cous Cous Risotto

serves 2- 575kcals

20.9g Protein
28.7g Fat
52.8g Carbs

100g Wholewheat Giant CousCous
1 tbsp Olive Oil
1 Onion, diced
150g Sugar Snap Peas
75g Edamame Beans (fresh not dried)
750mls Chicken Stock
50g Pesto
30g Parmesan, grated

In a saute pan, heat the olive oil over medium heat and gently cook the onion until soft
Add the couscous and stir well
Add a ladle of stock at a time and gently simmer until the stock is absorbed by the couscous, stir occasionally
Repeat
After the 3rd ladle, add in the edamame and sugar snaps
Stir well and continue to slowly add the ladles of stock
Once the couscous is cooked, and there is just a little liquid still in the pan- stop adding stock
Add the pesto and stir well. Cook for another minute or two then remove from the heat
Stir in the parmesan and then serve
Enjoy as-is, or add grilled chicken for a protein punch

Mediterranean Baked Mushrooms 

makes 4 – 129kcals each

5g Protein
10.7g Fat
4g Carbs

4 Portobello Mushrooms, cleaned
1 tbsp Olive Oil
Salt and Pepper
75g Tesco Fresh Kalamata Tapenade
10g Fresh Basil Leaves
8-12 Baby Tomatoes, halved
130g Fresh Ricotta, chunks

Pre Heat the oven to 170 degrees fan
Rub the Outside of the mushrooms with a little oil, season, and place on a baking tray
Divide the tapenade between the mushrooms and spread it around the inside of the cap evenly
Follow with a layer of basil leaves
Top with the tomatoes and ricotta, and drizzle with a little oil
Bake for approximately 15minutes, until the mushrooms are cooked through
Enjoy as a starter or a side to your meal

Bombay Potato Breakfast Skillet

serves 4 – 283kcals

12.3g Protein
13g Fat
28.9g Carbs

1/2 tbsp Olive Oil
1 Onion, diced
1 Pepper, diced
400g Baby potatoes, halved, precooked and chilled
300g Bombay Potato Sauce
100g Spinach
4 Large Eggs

Heat the oil in skillet over a medium heat and fry the onions
After a few minutes, add the peppers and cook until soft
Add the potatoes to the pan along with the sauce and mix well. Shake some water in the sauce jar and empty into the pan as well
Allow to simmer until the potatoes are heated through
Stir in the spinach until it is wilted
Make 4 dents in the potato mix and crack an egg into each
Allow the sauce to continue to simmer until the eggs are cooked to your liking
Remove from the heat and let stand for a couple of minutes before serving
Enjoy!

Greek Salad Frittata

serves 4 – 348kcals

22g Protein
25.8g Fat
7.7g Carbs

1 tbsp Olive Oil
1 large Red Onion, diced chunky
1 large Green Pepper, diced chunky
3 Tomatoes, deseeded and diced
8 large Eggs
50mls milk
Salt and White Pepper
125g Feta Cheese, crumbled
75g Pitted Kalamata Olives, Halved

Pre Heat the oven to 160 degrees
In a pan, heat the oil over medium heat and cooked the onions for two minutes, then add the peppers for another 3. We are not cooking completely so you still get the crunch like you would in the salad!
Stir in the tomatoes and season. Cook for one minute then remove from the heat
In a large bowl, whisk the eggs with the milk, then season well
Add the feta, and olive and stir well
Add the cooked vegetables and stir well
Pour the mixture into a round baking dish
Place in the oven and bake for 35-45 minutes, until the centre is just set
Remove from the oven and allow to sit for 10 minutes before serving

Salmon & Chickpea Salad

2 x 130g salmon fillets
1 tsp smoked paprika
1 tsp olive oil
1/2 tsp red chilli flakes
1 tsp coconut oil
1 small red onion, sliced
200g cauliflower, cut into florets
200g (drained weight) tinned chickpeas, rinsed and patted dry
2 tsp medium curry powder
100g fresh spinach leaves
8 cherry tomatoes, halved
100g cucumber, diced
2 tbsp Greek yogurt (use dairy-free if preferred)
juice of 1/2 a lemon
2 tsp fresh coriander, finely chopped
a pinch of sea salt and black pepper
lemon wedges, to serve

SERVES 2

PER SERVING:
608 Calories
36g Carbs
44g Protein
32g Fat

Preheat oven to 200˚C/400˚F. Place the salmon onto a foil-lined tray. Mix the paprika, oil and chilli flakes in a bowl. Spread the mixture over the tops and sides of the salmon fillets. Bake for 20-25 minutes, or until the salmon is cooked.

Meanwhile, heat the oil in a lidded frying pan or saucepan. Add the onion and cauliflower. Stir, cover and cook for 8 minutes, stirring occasionally.

Add the chickpeas and curry powder and stir. Cook uncovered for 5 minutes, stirring occasionally. Add a small splash of water to the pan and add the spinach. Cover and cook for 2-3 minutes, or until the spinach has wilted.

Mix the tomatoes, cucumber, yogurt, lemon juice, coriander, salt and pepper in a bowl.

Divide the chickpea mixture between two plates. Add the tomato and cucumber mixture and top with the salmon. Serve with lemon wedges.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

Chicken & Pumpkin Curry

serves 4 – 298kcals

38.5g Protein
9.7g Fat
16.1g Carbs

600g Chicken Breast, diced
2 tbsp Olive Oil
1 Onion, diced
2 Garlic Cloves, minced
2 tbsp Ginger, grated
1 tbsp Ground Tumeric
1 tbsp Ground Cumin
2 tsp Ground Coriander
1 tsp Chilli Powder (increase if you like some heat!)
400g Pumpkin, diced
500ml Chicken Stock
Salt to taste

Heat half of the oil in a large pan over a medium hot heat, and brown the chicken. You may need to do this in 2 batches
Remove the chicken from the pan and put to one side
Reduce the heat to medium and heat the remaining oil
Cook the onions until they are soft
Add the garlic and ginger and cook for another minute, stirring often
Add the spices and cook for another minute or two
Add the chicken back to the pan and stir well to coat. Add a splash of the stock if its too dry
Add the remaining stock and the pumpkin, and bring to the boil
Reduce the pan to a simmer and cook for 15 minutes- until the pumpkin is cooked and the liquid has reduced down
Season the curry
Remove from the heat and serve as you like. Enjoy!

Banana Protein Porridge

serves
2 – 378kcals

20.6g
Protein

10.5g
Fat

43.1g
Carbs

90g
Jumbo Rolled Oats

1
tbsp Dark Cocoa Powder

1
Scoop Chocolate Whey Protein Powder

1
Ripe Banana, mashed

300mls
Unsweetened Almond Milk

1
tsp Vanilla Extract

10g
Cocoa Nibs to garnish

Add all of the ingredients to a saucepan and mix well

Heat
gently, stirring often

Once the pats are cooked and it’s at your desired consistency, remove from the heat

Divide
between 2 bowls and top with the nibs

Enjoy!

Protein Pizza Bagel

serves
1 – 367kcals

35.6g
Protein

12.9g
Fat

26.1g
Carbs

1
Warbutons Protein Bagel

1
tbsp Tomato puree with Garlic

1
tbsp Water

50g
EatLean Protein Cheese, grated

6
slices Tesco Italian Salami

Pre
Heat the oven to 200 degrees

Slice
the bagel in half and place, on a baking tray, cut side up

In a
small bowl, mix the tomato puree with the water, then spread on the bagel
halves

Place
the grated cheese on top, and finish with the salami slices

Place
in the oven and bake at the high heat for 6-8 minutes, until the cheese is
melted

Remove
from the oven and enjoy!

Ensaladilla Rusa

This
potato salad can be customised depending on whats in your fridge- chopped
cornichons, green beans and cooked shrimp all make great additions, and things
can be left out as you prefer. Great as a starter, or a tapas dish for sharing

serves
4 as a starter size – 211kcals

10.7g
Protein

5.9g
Fat

26.7g
Carbs

500g
White Potatoes, peeled and diced

1
Carrot, peeled and diced

75g
Frozen Peas

2
tbsp Capers

1
tin Tuna in springwater, drained

5
tbsp Light Mayonnaise

Salt
& Pepper to season

Chives
or Parsley to garnish

Cook
the potato and carrots into a large pan of salted boiling water and cook for 5
minutes, then add the peas

Continue
to boil into the potatoes are just cooked, then drain and chill

Once
the vegetables are chilled, place in a large bowl with the capersand tuna, then
mix with the mayonnaise

Season
well, then transfer to your serving dishes immediately, or cover and chill
until needed

Sprinkle
with fresh herbs to serve

Chicken Arrabiata

serves
4 – 386kcals

30.8g
Protein

21.7g
Fat

17.2g
Carbs

1
tbsp Olive Oil

1
large Onion, diced

1
Bell Pepper, diced

600g
pack Skinless Boneless Chicken Thighs, diced

2-5
Fresh Chillis, diced

1
tsp Chilli Flakes

1
large jar Lloyd Grossman Tomato & Chilli Sauce

In a
large pan, heat the oil over a medium high heat

Cook
the onions for a few minutes until the start to soften, then add the pepper and
continue to cook

Add
the chicken and brown slightly, then add the fresh chillis for one minute

Pour
in the sauce, and rinse the jar with water and add this too the pan

Add
the chilli flakes and stir well

Cover
the pan and simmer gently until the chicken is cooked and tender

Great
with pasta but also with low calorie rice alternatives for a lighter meal

Grilled Hake & Bean Broth

serves
2 – 374kcals

30.5g
Protein

11.6g
Fat

33.8g
Carbs

1
tbsp Olive Oil

1
Onion, diced

2
Celery Sticks, peeled and diced

1
Carrot, peeled and diced

2
Garlic Cloves

1
Bell Pepper, diced

1
tin Haricot Beans

1
Bay Leaf

2
Sprigs Thyme

450mls
Vegetable Stock

Salt
& Pepper to season

2
Hake Fillets

In a
medium saucepan, heat half of the oil over a medium heat

Add
the onion and cook for a couple of minutes before adding the celery, carrot and
pepper

Stir well then cover and cook for 10 minutes over a lower heat (if the veg colours, it’s too hot!)

Add
the garlic and herbs to the pan and cook for a couple of minutes, then pour in
the stock and beans

Bring
to the boil, then reduce to a simmer and cover. Cook for 30 minutes

Halfway through the cooking, pre heat the grill to hot

Pat
the hake fillets dry, then rub with the remaining oil and season

Place
on a baking tray and cook under the grill until cooked through (approx 10
minutes)

Once
the fish is cooked, remove from the heat

Divide
the bean broth between two shallow bowls, and then top with a hake fillet

Enjoy!

Cauliflower & Greens Frittata

serves
4 – 320kcals

26.8g
Protein

19.5g
Fat

8.4g
Carbs

1
tbsp Olive Oil

1
Onion, diced

450g
Cauliflower, cut into small florets

150g
Fresh Spinach

125g
Soft Goats Cheese

4
Large Eggs

250g
Two Chicks Egg Whites

Salt
& Pepper

1
tsp Dried Thyme

30g
Parmesan, grated

Pre heat the oven to 190 degrees and grease a round silicon baking dish

in a large pan, heat the olive oil over a medium-high heat

Add
the onions and cook until you can smell them, then add the cauliflower

Stir
and cook for a minute, then lower the heat and cover the pan

Cook
on a low heat until the cauliflower is just cooked. Leave to cool for 20
minutes, then tip into the baking dish

In a
large bowl, whisk the eggs with the goats cheese until fully blended, then
whisk in the egg whites and season with salt and pepper

Stir
in the thyme and parmesan

Finely
chop the spinach and stir into the egg mix

Pour
the egg mix over the cauliflower as evenly as possible

Bake for 35-45 minutes until the centre is just set

Remove
from the oven and allow to cool for 10 minutes before removing from the dish
and serving

Enjoy!

Green Monster Overnight Oats

serves
2 – 427kcals

28.5g
Protein

7.4g
Fat

59g
Carbs

1
ripe Banana

50g
Fresh Spinach

175mls
Unsweetened Almond Milk

2
packs/scoops Tribe Vanilla & Cinnamon Protein Powder

90g
Jumbo Rolled Oats

1
tbsp Chia Seeds

100g
Mango, diced

Make
a smoothie with the banana, spinach, milk and protein powder

Add
the oats and chia to a tupperware box, and pour over the smoothie

Attached
the lid and shake well until it is all mixed together

Place
in the fridge overnight

Before
serving, remove from the fridge and stir the oats. Add more milk if required

Divide
between 2 serving bowls

Top
with the diced mango and enjoy! Pistachios and pumpkin seeds also make
excellent toppings

Baked Cod with Tangy Tomato & Pesto

serves 4 – 212kcals

27.5g Protein
8.2g Fat
4.4g Carbs

4 x 140g Cod Loins
1 tbsp Olive Oil
1 Bell Pepper, diced
1 Garlic Clove, minced
400g Tin Chopped Tomatoes
10 pitted Kalamata Olives, sliced
25g Tesco Finest Red Pesto
Pinch Saffron
1 tsp Smoked Paprika
Salt & Black Pepper
2 tbsp Flat Leaf Parsley, chopped

Pre heat the oven to 190 degrees
Brush the baking stray with a little oil, pat the fish dry, and place on the tray
In a frying pan, heat the remaining oil over a medium heat and gently cook the pepper until soft
Add the garlic and cook for a minute, then add the tomatoes, pesto, saffron and paprika and stir well
Simmer for a couple of minutes whilst stirring, then add the olives and parsley, and season
Cook for a couple more minutes then remove from the heat
Spoon the mixture on top of the fish
Bake the fish for approximately 12 minutes, until they are just cooked through and the top is bubbling
Enjoy with steamed greens

Pig & Pumpkin Hash

serves 3 – 196kcals

18.1g Protein
10.30g Fat
7.4g Carbs

1.5 tbsp Olive Oil
1 small Onion, sliced
500g Pumpkin, cut into small cubes
180g Shredded Ham Hock or Pulled Pork
Salt & Pepper to season
Chilli Flakes- optional

Heat 1/2 tbsp of oil in a large frying pan and fry the onions over medium heat for a few minutes
Add the pumpkin and the rest of the oil
Continue to cook, stirring often, until the pumpkin cubes are cooked through. Turn the pan down if they start to burn before they are cooked and add a splash of water if the pan is too dry
Once the pumpkin is cooked, season, add the chilli, and stir well
Add in the pig meat and mix well. Continue to cook until the meat is heated through
Serve immediately- great for brunch, and topped with poached eggs

Apple & Raisin Porridge

serves 2- 338kcals

7.1g Protein
6.4g Fat
58.4g Carbs

90g Jumbo Rolled Oats
1 Apple, grated
40g Raisins
450mls Unsweetened Almond Milk
1 tsp Vanilla Extract
2 tbsp Maple Syrup

Add all of the ingredients except for the maple, to a saucepan
Heat gently, stirring often
Once the oats have reached the desired consistency and are cooked through, remove from the heat
Divide between two serving bowls and top with maple syrup
Enjoy

Dark Chocolate & Chestnut Truffles

makes 24 – 69kcals

4.7g Fat
5.8g Carbs
.8g Protein90g Dark Chocolate
230g Chestnut Puree
50g Butter
50g Caster Sugar
1 tsp Vanilla Extract
30gs desiccated CoconutMelt the chocolate in a glass bowl over simmering water and put to one side
Cream the butter and sugar together in a mixing bowl
Cream the butter and chestnut puree together, and add in the vanilla
Fold in the melted chocolate until fully incorporated
Cover the bowl and pop in the fridge for 30mins (it will be too soft and messy to work with right away)
Take a spoonful of the mixture and roll into a ball, then cover in the coconutGreat with a coffee!

Chewy Chocolate Chip Cookies

Calories 285kcals

300g plain flour
1/2 bicarbonate of soda
1/2 tsp salt
170g butter
200g brown sugar
100g caster sugar
1 tbsp vanilla extract
1 egg
1 egg yolk
325g chocolate chips

Preheat oven to 150 degrees
Grease Baking tray or line with parchment

Soft together bicarb flour and salt

In a bowl melted butter brown sugar and caster sugar until blended. Add the vanilla egg and egg yolk until light and creamy

Mix in the sifted ingredients until just blended

Stir in the chocolate chips

Drop cookie dough onto baking trays each cookie should be 4 tablespoons of dough. Do not flatten

Bake for 13 minutes in the preheated oven or until the edges are lightly toasted

Cool on a baking tray for a few minutes before transferring to a wire rack to cool completely

No-Bake Pumpkin Cheesecake

serves 12 – 463kcals

31.3g Protein
29.8g Fat
56.8g Carbs

250g Ginger Nuts
125g Butter, melted
3 tbsp Groovy Coconut Sugar

500g Philadelphia Light
1 tin Baking Puddy Pumpkin Puree
125g Icing Sugar
1 tsp Vanilla Extract
1 tsp Ground Cinnamon
1/2 tsp Ground Nutmeg
Pinch Salt
284ml Elmlea Double

Whipped or Spray Cream
8 x Brandy Snaps

Crush the gingernuts to a fine crumb and add to a medium bowl
Mix in the Coconut Suger, then pour in the butter and mix until fully combined
Tip the biscuit mix into a round 9inch Springform Dish, and push down to create an even base
Place in the fridge for now

In a large bowl, beat the Phily until fluffy
Add the pumpkin and mix well
Add the icing sugar and stir until the mix is smooth
Add the vanilla, spices and salt and mix well
In a separate bowl, whisk the cream until it forms stiff peaks
Fold the cream into the pumpkin mix, until just combined
Pour the filling on top of the ginger base and smooth the top
Chill for at least 2 hours

Before serving, remove the cheesecake from the dish, slice, and decorate with cream and brandy snaps

Ginger Miso Steak

serves 2 – 484kcals

42.8g Protein
28.1g Fat
8.8g Carbs

300g Fillet Steak, sliced
Black Pepper
1 Garlic Clove, grated
3 Garlic Cloves, finely sliced
1 tsp Ginger, grated
2 tsp Ginger, finely sliced sticks
1 tbsp Miso Paste
1 tbsp Olive Oil
200g Broccoli Florets
200g Button Mushrooms, washed and halved
1 Bunch Spring Onions
1 pouch Naked Rice, drained
1 tbsp Sesame Oil
2 tbsp Soy Sauce

Mix the grated ginger, grated garlic, pepper and miso paste together in a bowl, then add the beef and rub it into the meat
Cook the broccoli florets for 2 minutes in boiling water, then drain
Heat the oil in a wok over a high heat, and then quickly sear the beef slices
Remove the beef from the pan and add the ginger, garlic and mushrooms
Stir fry until the mushrooms are cooked. Add a splash of water if the pan is a little dry
Return the steak to the wok, along with the spring onions and broccoli and toss well
Add the rice and stir fry until it is heated through
To serve, divide between the bowls, and drizzle with the sesame oil and soy sauce
Enjoy

Miso Mustard Pork Chops

serves 2 – 525kcals

35.3g Protein
31.9g Fat
19.5g Carbs2 x 150g Pork Loin Chops
2 Tbsp Miso Paste
1 tsp English Mustard
1 tbsp Mirin
1 tbsp Yuzu Juice
1 tbsp Total Sweet Xylitol
1/2 tbsp Sesame Oil
1 tbsp Sesame Seeds
200g Green BeansMix the Miso, Mustard, mirin, yuzu and xylitol together in a bowl
Rub a spoonful of the sauce over the pork and put the rest aside
Heat a griddle pan until hot and bring a pan of water to the boil
Drizzle the pork with half of the sesame oil
Grill the pork for 2 minutes each side until it is just cooked through
At the same time, boil the beans for 2 minutes and then drain
Heat the remaining oil in the saucepan and once hot, add the beans back in along with the sesame seeds
Fry for about 2 minutes, stirring well
Divide the beans between two serving plates and top with the pork
Drizzle with the remaining miso mustard sauce from earlier, and finish with a sprinkle of sesame seeds

Deli Sandwich

High protein and delicious sandwich

serves 1 – 543kcals

51.4g Protein
7.2g Fat
66.7g Carbs

1 White Roll (approx 100g), sliced in half lengthways
100g Salt Beef Slices
100g Biona Kimchi, drained
50g EatLean Protein Cheese, grated
1 tbsp Sriracha Mayonnaise

Pre Heat the grill to medium-hot
Lightly toast the roll
Layer the salt beef into a shape that will fit in the bread and load with the kimchi
Place the beef and kimchi under the grill to heat up
Meanwhile, spread the mayo onto the roll
Remove the beef from the grill and place on one half of the roll
Top with the cheese and return to the grill
Grill until the cheese is melty and bubbly
Remove from the grill and place the top half of the roll onto the cheese
Enjoy! Great with some homemade pickles on the side for a proper deli experience

Kimchijeon

serves 2 – 272kcals

9.3g Protein
9.3g Fat
36g Carbs

200g Biona Kimchi
100mls Kimchi brine/juices
4 Spring Onions, sliced
50g Farina (potato starch)
50g Plain Flour
1/4 tsp Salt
45mls Water
1/2 tsp Sesame Seeds
1 tbsp Olive Oil

In a large bowl, combine the flour, farina, and salt
Add the kimchi, onions, kimchi juice and water and mix well with chopsticks or a fork
Heat a frying pan over a medium high heat and add half the oil
Once hot, add half the batter and spread out over the pan
Cook for a few minutes until browned, then flip over using a spatula
Cook for another few minutes until the second side is browned, then remove from the pan
Repeat with the second pancake
Slice the Kimchijeon and sprinkle with the sesame seeds. Serve with your choice of dipping sauces
Korean Style Kimchi pancake. You can add more water for a thinner crispier batter

Sesame Peanut Butter Noodles

Might just push away those takeaway cravings. You can substitute the noodles for your favourite kind

serves 3 – 364kcals

7.1g Protein
14.1g Fat
50.4g Carbs

1 tsp Garlic Puree
1 tbsp Peanut Butter
2 tbsp Sesame Oil
2 tbsp Runny Honey
2 tbsp Soy Sauce
1 tsp Ginger Puree
1.5 tbsp Rice Wine
3 Nests Mama Instant Rice vermicelli Noodles
3 Spring Onions, sliced
2 tsp Sesame Seeds
Chili Flakes as required

In a bowl add the garlic, peanut butter, sesame oil, honey, soy, ginger and rice wine. Whisk together until the sauce becomes smooth
Cook the noodles as per instructions on the packet
Drain the noodles and then return to the bowl and pour over the peanut butter sauce
Mix well, then divide the noodles between serving bowls
Sprinkle with spring onions, sesame seed and chili flakes before serving
Enjoy as is, or try adding mange tout, or chicken breast to make a fuller meal

Kada Mutta

serves 2 – 196kcals

8.4g Protein
13.5g Fat
11.6g Carbs

12 Quail Eggs
1 tbsp Olive Oil
1 small Onion, diced
2 tsp Chilli Powder
1/2 tsp Ground Tumeric
1/2 tsp Salt
1/2 tbsp Tamarind Paste
Handful Coriander leaves, roughly chopped
Splash of Water if needed

Boil the eggs for 4 minutes, then remove and plunge into iced water
Peel the eggs, making sure you remove all the membrane as well, cut in half and put to one side
In a pan, heat the oil over a medium hot heat and saute the onions until they brown
Add the dried spices and stir well, then add the tamarind and mix
Add a splash of water if the pan is very dry and stir well
Add the eggs to the pan, stir, and cook until they are heated through
Remove from the heat and stir in the coriander
Serve with rice, bread and other curries as part of a larger meal, or just enjoy as is

Chicken Stir Fry

serves 2 – 444kcals

445.3g Protein
19.1g Fat
21g Carbs

1 tbsp Sesame Oil
1 tbsp Grated Ginger
2 Garlic Cloves, grated
2 tbsp Soy Sauce
2 x 150g chicken breasts, sliced
1 tbsp Olive Oil
1 tbsp Mirin
1 large Pepper, sliced
1 pack Baby Sweetcorn & Mange Tout
150g Broccoli Spears
1 pouch Naked Rice, drained

Whisk together the sesame oil, soy, mirin, garlic, and ginger, then pour over the chicken. Allow marinating for 15minutes or more
Heat a little of the olive oil in a wok over a medium-high heat
Cook the chicken quickly, and then remove from the pan
Add the remaining oil to the pan and stir fry the vegetables together for 3-5 minutes
Add the chicken back to the pan and stir
Add the rice to the pan and mix well
Cook for a couple of minutes until everything is heated through
Remove from the heat and serve immediately
Enjoy!

Prawn Cocktail Salad

serves 2 as a starter (or 1 as a main)- 173kcals

26.7g Protein
2g Fat
8.3g Carbs

1/2 tsp Lemon Juice
Pinch Smoked Paprika
1 tsp Worcester Sauce
3 tbsp Lighter than Light Mayonnaise
2 tsp Ketchup
Salt to season
100g Cucumber, deseeded and finely diced
1/2 Red Pepper, finely diced
2 x 165g packs Cooked Jumbo Prawns
1/2 Iceberg Lettuce, shredded
Lemon Wedge to garnish

Mix together the Lemon, paprika, Worcester, ketchup and mayo to make the sauce. Season with salt and additional lemon or paprika as needed
Stir in the prawns, cucumber and pepper and mix well
Divide the shredded lettuce between 2 bowls, and top with the prawns
Sprinkle with a little paprika and garnish with a lemon wedge
Enjoy as is, or with some lightly toasted bread

Easy Tuna Pasta

serves 2 – 453kcals

27.9g Protein
9.6g Fat
58.2g Carbs

1/2 tbsp Olive Oil
2 Garlic Cloves, sliced
1 tin Chopped Tomatoes
25g Capucine Capers
35g Pitted Kalamata Olives, sliced
1 tin Tuna in spring water, drained
Salt and Pepper to season
Handful Flat Leaf Parsley, chopped
150g Dried Pasta

Heat the oil in a saute pan, and gently cook the garlic until soft
Add the tinned tomatoes and season. Simmer gently
Cook the pasta as per the packet instructions
Add the capers, olives and tuna to the sauce, and stir to mix
Once the pasta is cooked, drain it, and add it to the sauce
Mix well then remove from the heat
Stir in the parsley and serve immediately
Enjoy

Spiced Salmon & Chickpea Salad

2 x 130g salmon fillets
1 tsp smoked paprika
1 tsp olive oil
1/2 tsp red chilli flakes
1 tsp coconut oil
1 small red onion, sliced
200g cauliflower, cut into florets
200g (drained weight) tinned chickpeas, rinsed and patted dry
2 tsp medium curry powder
100g fresh spinach leaves
8 cherry tomatoes, halved
100g cucumber, diced
2 tbsp Greek yogurt (use dairy-free if preferred)
juice of 1/2 a lemon
2 tsp fresh coriander, finely chopped
a pinch of sea salt and black pepper
lemon wedges, to serve

SERVES 2

PER SERVING:
608 Calories
36g Carbs
44g Protein
32g Fat

Preheat oven to 200˚C/400˚F. Place the salmon onto a foil-lined tray. Mix the paprika, oil and chilli flakes in a bowl. Spread the mixture over the tops and sides of the salmon fillets. Bake for 20-25 minutes, or until the salmon is cooked.

Meanwhile, heat the oil in a lidded frying pan or saucepan. Add the onion and cauliflower. Stir, cover and cook for 8 minutes, stirring occasionally.

Add the chickpeas and curry powder and stir. Cook uncovered for 5 minutes, stirring occasionally. Add a small splash of water to the pan and add the spinach. Cover and cook for 2-3 minutes, or until the spinach has wilted.

Mix the tomatoes, cucumber, yogurt, lemon juice, coriander, salt and pepper in a bowl.

Divide the chickpea mixture between two plates. Add the tomato and cucumber mixture and top with the salmon. Serve with lemon wedges.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

Banana Coconut Porridge

serves 2 – 400kcals

8g Protein
13.4g Fat
57.4g Carbs

90g Jumbo Rolled Oats
2 Ripe Bananas, mashed
400mls Alpro Coconut Milk
1 tsp Vanilla Extract
12g Desiccated Coconut
1 tbsp Cocoa Nibs

Place the mashed bananas, oats, milk and vanilla into a saucepan
Gentle heat and stir often
Continue until the oats are cooked and the porridge has reached the right consistency for you
Divide between two bowls and sprinkle with the coconut and cocoa nibs
Serves and enjoy!

Chicken Sausage & White Bean Stew

serves 2 – 524kcals

45.9g Protein
18g Fat
33.2g Carbs

1 tbsp Olive Oil
1 pack Heck Chicken Italia Sausages, chopped
2 Garlic Cloves, finely chopped
1 tin Cannellini Beans, drained
1 tin Chopped Tomatoes
600mls Chicken Stock
100g Kale, with any tough stalks, removed
Salt & Pepper to season

Heat the oil in a saucepan over a medium heat
Once hot, add the sausage pieces and cook until they brown and are almost cooked through
Add the garlic and cook for another minute or two
Add the tomatoes, beans and stock and mix well
Bring to the boil, then reduce to a simmer
Simmer for 15minutes to thicken the sauce slightly, then add the kale
Cook for a few more minutes until the kale has softened, then season as required
Remove from the heat and serve. Enjoy!

Crab Imperial Eggs on Croute

Much easier than it sounds and well worth the effort

Makes 4 – 225kcals each

16.1g Protein
17g Fat
2.1g Carbs

2 x 100g Pots Fresh Crab Meat
1 tbsp Dijon Mustard
3 tbsp Light Mayonnaise
2 Spring Onions, finely sliced
2 tbsp Flat Leaf Parsley, chopped
Salt & Pepper to Season

Butter to grease the ramekins
4 Large Eggs
2 tbsp Double Cream

Preheat the oven to 175degrees
In a bowl, add the crab, mustard, mayo, spring onion and parsley, then mix well
Season as required
Grease 4 ramekins
Divide the crab mixture between the ramekins and press it down, leaving a dent in the middle of each
Crack an egg into each ramekin
Drizzle a little cream around the edge of each egg
Place the ramekins in a baking dish, and pour hot water into the baking dish (so it reaches halfway up the ramekins)
Place the baking dish in the oven and cook for 12-15minutes, until the whites are set and the yolk still jiggly
Remove from the oven, and carefully remove the ramekins from the hot water
Serve immediately- great with crusty bread for dipping!

Pumpkin Chickpea Tangine

Happy World Vegan Day!

serves3 – 279kcals

10.5g Protein
6.8g Fat
39.2g Carbs

1/2 tbsp Olive Oil
1 small Onion, diced
600g Pumpkin, cubed
1 tin Chopped Tomatoes
1 tin Chickpeas
12 Dried Apricots
2 Lazy Harissa Pots
Fresh Coriander, chopped

Preheat the oven to 160degrees
Heat the oil in a tagine (or saucepan) over medium heat and cook the onions for a few minutes until they start to brown
Add the pumpkin, tomatoes, chickpeas, apricots, Harissa pots and a splash of water and stir well
Remove from the heat and place the lid on the tagine
Place in the oven and cook for approximately 2 hours
Remove from the oven, garnish with chopped coriander and serve
Enjoy with some couscous or rice

Roasted Pumpkin Seeds

Serves 5

201kcals
26.2g Fat
4g Carbs
9.2g Protein

150g raw pumpkin seeds (approx what you would get from 1 giant pumpkin from Tesco)
1.5 tsp olive oil
3 tsp Saxa Sea Salt with Lemon
1.5 tsp green Sichuan pepper flowers (Burning Desire Foods)
1 tsp Fennel Seeds
1 tsp chili flakes

Roughly blend the Sichuan pepper, fennel seeds and chilli flakes in a spice shaker, spice blender, pestle and mortar
Add the lemon salt and mix well
Rinse the pumpkin seeds and dry well
Toss in a bowl with olive oil and then 2 TSP of the dry seasoning mix
Pour out onto a large baking tray and spread out evenly
Sprinkle over a little extra seasoning if you wish
Bake in the oven at 180degrees for 8 minutes
Use a spatula to mix and turn the seeds on the baking tray and spread back out before returning to the oven
Repeat this step every 2 mins until the seeds are golden and crispy. Keep an eye on them as once they start to turn brown, they can get burnt very quickly!

Enjoy!

PS The leftover seasoning is great rubbed on chicken legs before roasting, or tossed with freshly roasted potatoes

Chicken & Pumpkin Curry

serves 4 – 298kcals

38.5g Protein
9.7g Fat
16.1g Carbs

600g Chicken Breast, diced
2 tbsp Olive Oil
1 Onion, diced
2 Garlic Cloves, minced
2 tbsp Ginger, grated
1 tbsp Ground Tumeric
1 tbsp Ground Cumin
2 tsp Ground Coriander
1 tsp Chilli Powder (increase if you like some heat!)
400g Pumpkin, diced
500ml Chicken Stock
Salt to taste

Heat half of the oil in a large pan over medium hot heat, and brown the chicken. You may need to do this in 2 batches
Remove the chicken from the pan and put to one side
Reduce the heat to medium and heat the remaining oil
Cook the onions until they are soft
Add the garlic and ginger and cook for another minute, stirring often
Add the spices and cook for another minute or two
Add the chicken back to the pan and stir well to coat. Add a splash of the stock if its too dry
Add the remaining stock and the pumpkin, and bring to the boil
Reduce the pan to a simmer and cook for 15 minutes- until the pumpkin is cooked and the liquid has reduced down
Season the curry
Remove from the heat and serve as you like. Enjoy!

Salmon & Dill Pasta

serves
2 – 580kcals

31.3g
Protein

13.1g
Fat

82.2g
Carbs

200g
De Cecco Pasta

50g
Frozen Petit Pois

4
tbsp Half Fat Creme Fraiche

120g
pack Honey Roasted Salmon Flakes

1/2
Bunch Dill, stalks removed and leaves chopped

Salt
and Black Pepper

Bring
a large pan of salted water to the boil and add the pasta

Cook for 5 minutes then add the peas and continue to cook until the pasta is to your liking

Save
4 tbsp of the pasta water then drain the pan

Place the pan over very low heat and add back the pasta, the pasta water, the dill and creme fraiche

Season
well and mix together

Once it’s warmed through, remove from the heat and divide between two serving bowls

Enjoy

Braised Red Cabbage

cabbage

serves
6 – 86kcals

1.8g
Protein

0.3g
Fat

20.6g
Carbs

1
Red Cabbage (approx 700g), core removed and diced or sliced

2
Red Apples, peeled and diced

3
Celery Sticks, peel and diced

3
tbsp Red Wine Vinegar

2
tbsp Demerara Sugar

1
tsp Ground Cinnamon

Preheat the oven to 160 degrees (fan)

Mix
all of the ingredients together on a large bowl then transfer to an ovenproof
dish

Season
well and cover

Bake
for 90-120 minutes, stir 2-3 times during the cooking

Once
the cabbage is tender, remove from the oven

Serve
immediately, or cool and store covered in the fridge in order to reheat when
needed

Creamy Seafood Stew

seafood
stew

serves
3 – 354kcals

29.5g
Protein

14.6g
Fat

16.9g
Carbs

1
tbsp Olive Oil

1
Onion, diced

2
Celery Sticks, peeled and diced

1
Carrot, peeled and diced

1
Garlic Clove, minced

125mls
White Wine

1
tbsp CornFlour, mixed with a little water into a paste

300
mls Chicken Stock

1 packet Tesco Finest Fish Pie Mix

150g
Pack Raw Squid Rings

1
bunch Dill, stems removed and chopped

5
tbsp half fat Creme Fraiche

Salt
and Pepper

Heat
the oil in a large saute pan and cook the onion, celery and carrot over a
medium heat until the onion is soft (but not coloured)

Add
the garlic and cook for another minute

Pour
in the wine and simmer until it is mostly evaporated

Pour
in the stock and cornflour paste and stir

Simmer
for 15 minutes until the mix has thickened

Season
well, then add the seafood and most of the dill

Simmer
until the seafood is cooked, then lower the heat and stir in the creme fraiche

Keep
cooking until it is piping hot then remove from the heat and serve

Serve
immediately and Enjoy!

Indian Spiced Lentils with Pork Medallions

pork
indian

serves
2 – 431kcals

43.7g Protein

13g Fat

28.8g
Carbs

1
tbsp Olive Oil

300g
Pork Medallions

Chilli
Powder

Salt

1
small Onion, diced

2
Garlic Cloves

1
Carrot, diced

1
tbsp Curry Powder

1-3 Jalapeno Peppers, chopped

1
tin Green Lentils

300mls
Vegetable Stock

Heat
a saute pan over a hot heat

Brush
the medallions with oil and season with chilli powder and salt

Sear
the medallions in the pan for a minute or two each side in order to get a nice
colour

Remove
them from the pan and put to one side

Turn the heat down to medium heat and add the remaining oil

Cook
the onion for a few minutes until it begins to soften, then add the carrots and
continue to cook

Add
the garlic and cook for a minute, before adding the curry powder and any
jalapenos and cooking for another minute

tip
in the lentils and the stock and mix well, then add the pork back to the pan

Cover
the pan and simmer for 20-30 minutes until everything is tender

Remove
from the heat and serve

Enjoy!

Cheesy Scrambled Eggs

eggs

serves
1 – 294kcals

33.5g
Protein

18.3g
Fat

0.6g
Carbs

10g
Lurpak Light

2
large free range Eggs

Salt
and Pepper

50g
EatLean Protein Cheese (original, red, or smoked), grated

Heat
the lurpak in a small frying pan over a medium heat

Once
it is melted and hot, whisk the eggs together in a bowl and season, before
pouring into the pan

Turn
the pan down to a low heat

After
a couple of minutes, start to scramble the eggs, then add on the cheese and
leave to slowly cook

Occasionally,
scrape the eggs away from the edges and the bottom of the pan

Once
the cheese is melted and the eggs look almost ready, take them off the heat

Leave
for another minute and give one final stir before serving

Enjoy!

Beef and Butternut Keema

beef and butternut keema

serves
2 – 278kcals

21.5g
Protein

10.1g
Fat

24.8g
Carbs

250g
‘Hidden Veggies’ Beef Mince (M&S/Tesco)

1/2
tbsp Olive Oil

1
Onion, diced

1
Garlic Clove, minced

1
tsp Ginger Paste

200g
Butternut Squash, cubed

1
tsp Hot Curry Powder

1/2
tbsp Tomato Puree

250mls
Vegetable Stock

In a
hot pan, brown the mince, then remove and keep to one side

Heat the oil in the pan over medium hot heat and cook the onion until soft

Add
the ginger and garlic and cook for another minute

Add
the curry powder and butternut and mix well. Cook for a couple of minutes, add
a splash of water if it is too dry

Add the mince, stock and tomato and mix well

Bring
to the boil then reduce to a simmer and cook for about 20 minutes

Once
the butternut is cooked through, remove from the heat and serve with your
choice of side

Summer Fruits Porridge

porridge

serves
2 – 291kcals

7.6g
Protein

6.2g
Fat

46.6g
Carbs

1
tin Summer Fruits in light syrup

90g
Jumbo Rolled Oats

1
tsp Vanilla Extract

1
tbsp Drink Me Chai Beetroot Blend

250mls
unsweetened Almond Milk

Add
all of the ingredients to a saucepan and mix

Place
the pan on a low medium heat and stir frequently

Once
the oats are cooked and it is at your desired consistency, remove from the heat

Divide between two bowls and serve hot

Great topped with fat-free yoghurt and berries- don’t forget to track any calories from toppings!

CPB Protein Shake

CPB PROTEIN SHAKE (caffeinated peanut butter)

serves
1 – 243kcals

30.4g
Protein

5g
Fat

15.6g
Carbs

225mls
Califa Cold Brew Espresso w/ Almond Milk

1
scoop USN Chocolate Whey Powder (or any flavour you like)

2
tbsp Powdered Peanut Butter

Add
all ingredients to a shaker and shaaaaaake

Make
sure it is well combined, then enjoy!

Tuna Melt Pockets

makes
8 – 253kcals each

22.4g
Protein

5.1g
Fat

28.6g
Carbs

2
tins Tuna Chunks in Spring Water, drained

1 x
160g tin Sweetcorn, drained

3
Spring Onions, sliced

1
tsp Smoked Paprika

4
tbsp Light Mayonnaise

200g
EatLean Protein Cheese, sliced

2
packets Warburtons White Toastie Pockets

In a
bowl, combine the tuna, sweetcorn, onion, paprika and mayonnaise. Mix well

Use
a clean knife to gently separate the inside of the toastie pockets

Carefully,
layer the tuna mayo inside of each toastie pocket, spread to the corners in an
even-ish layer. DO NOT BE TEMPTED TO OVERFILL OR IT WILL EXPLODE IN THE TOASTER
WHICH IS A NIGHTMARE TO CLEAN

Layer
some slices of cheese on top of the tuna

Place
the pockets in the toaster, open side up!

Toast
until the cheese has melted then remove

Serve
immediately and enjoy!

Chicken Sausage & Butternut Stew

serves
4 – 324kcals

28.5g
Protein

6.7g
Fat

35.2g
Carbs

1
tbsp Olive Oil

1
small Onion, sliced

1
Bell Pepper, sliced

1
pack Heck Chicken Sausages

400g
Butternut, cubed

500mls
Chicken Stock

1
tin Tesco Taco Beans (spicy)

1
tbsp Paprika

1 /2
tsp Dried Oregano

Heat the oil in a large saucepan and cook the onions over medium heat until you start to smell them

Add
the sausages and cook for 4-5 minutes until they start

Add
the pepper and cook for another minute

Then add the butternut, beans, paprika, stock and oregano and stir well

Bring
to a gentle simmer, cover and cook for 45-60 minutes, stirring occasionally

Once the butternut is cooked through, uncover and allow the sauce to thicken slightly if it hasn’t already

Season
if required

Remove
from heat and serve hot

Enjoy
some crusty bread or baked potato

Miso & Mushroom Beef Stew

serves
4 – 519kcals

29.5g
Protein

33.1g
Fat

8g
Carbs

2tbsp
Olive Oil

1
Onion, diced

300g
Shiitake Mushrooms, sliced

2
Sprigs Thyme

1
tsp Mustard Powder

1
tbsp Flour

500g
Stewing Steak

1/2
tbsp Red Miso Paste

1/2
tbsp Soy Sauce

650mls
Beef Stock

100mls
Red Wine

Heat a little oil in a large pan and gently cook the onions until soft

Add
the mushrooms and thyme and cook until the mushroom water is released and
evaporated and the mushrooms are soft

Place
to one side and wipe the pan

Heat the remaining oil over a medium-hot heat

In a
bowl, mix the flour, mustard powder and some seasoning. Toss the beef in it to
coat

Fry
the beef until it has a dark crust, then return the mushroom mix to the pan and
pour in the wine

Allow
to bubble for a minute and then scrape any bits from the bottom

Add
the miso, soy and stock to the pan, mix well and then leave to simmer

Simmer
for 2-3 hours until the beef is tender

Stir
occasionally and add more water if required

Once
cooked, uncover the pan and allow the sauce to reduce a little

Remove
from the heat, remove the thyme, serve and enjoy!

Easy Protein Pancakes

Makes
6 pancakes – 138kcals

3.3g
Fat

20.6g
Carb

6.6g
Protein 

It
can be hard to hit your protein targets on Pancake Day with the traditional
style of pancake, but luckily there are lots of protein versions out there.

However,
if like me, you are being lazy and opting for a pre-made mix, you can nudge the
protein up by adding a scoop of whey powder to the mix. 

You
will need to add a little extra water to the mix to get the consistency right.
I added an extra 75mls (ish) but if your protein shake is usually pretty thick,
you will need more water. 

Cook
as per the instructions on the packet, and eat them warm with your choice of
topping;

Lemon
& Agave Syrup or fruit for the lower calories

A
scoop of Halo Top for a protein-ice creamy hit

Nutella
& Banana is a classic

Don’t
forget to track your toppings!

Cheese & Tomato Baked Eggs

serves
1 – 271kcals

34.6g
Protein

12.8g
Fat

5.3g
Carbs

125g Baby Tomatoes halved

Salt
and pepper

Pinch
Chilli Flakes or Fresh Basil Leaves

50g
EatLean Protein Cheese

2
Large Eggs

Pre
heat oven to 180 degrees

Add
the tomatoes to a small baking dish and season

Add the chili or basil, then sprinkle over the cheese

Crack
the eggs on top of the cheese and season

Place
in the oven and bake for 15 minutes ( or until the eggs are cooked to your
liking)

Remove
from the oven and enjoy! Great with bread to dip

Green Soup

serves
4 – 225kcals

12g
Protein

8g
Fat

19g
Carbs

1
tbsp Olive Oil

1
Onion, diced

1
Garlic Clove, minced

400g
Broccoli Florets

300g
Frozen Peas

200g
Leafy Greens -Kale/Spinach/Chard- remove tough stalks

750mls
Vegetable Stock

10g
Basil Leaves

10g
Dill

Zest
1 Lemon

Juice
1 Lemon

Heat
the oil in a saucepan and gently cook the onions until soft

Add
the garlic and cook for another minute

Add
the broccoli, peas and greens to the pan and pour over the stock

Bring to the boil then cover and simmer for 25 minutes

Remove
from the heat and stir through the herbs, zest and lemon juice

Use
a stick blender until the soup is smooth

Ladle between 4 serving bowls and serve

Enjoy
topped with chopped chillis or toasted seeds