-
Kcal 486
Quorn Sausage & Mash
Serves 1
- V
-
Prep 20m
-
Cook 30
- V
- V
-
Kcal 489
Chicken Avocado Pitta
Serves 1
- NF
-
Prep 15m
-
Cook 30
- NF
-
Kcal 493
Veggie Burrito
Serves 4
- NF
- V
-
Prep 30m
-
Cook 30
- V
- NF
- V
-
Kcal 502
Chilli Lime Prawns & Noodles
Serves 1
- NF
- DF
-
Prep 15m
-
Cook 10
- NF
- DF
-
Kcal 403
Green, Red & Yellow Pasta Salad
Serves 4
- NF
- V
-
Prep 15m
-
Cook 10
- V
- NF
- V
-
Kcal 490
Lamb Chop & Mash
Serves 1
- NF
- GF
-
Prep 30m
-
Cook 30
- NF
- GF
-
Kcal 486
Chinese Five Spice Vegetarian Stir-Fry
Serves 1
- DF
- V
-
Prep 15m
-
Cook 10
- V
- DF
- V
-
Kcal 499
Steak Wrap
Serves 1
- NF
-
Prep 15m
-
Cook 10
- NF
Quorn Sausage & Mash
Protein 25
Fats 23
Carbs 45
Measurements above are per serving
4 Quorn sausages (35g each)
100g potatoes
1 tsp butter
1 tbsp semi-skimmed milk
80g broccoli
80g cabbage
Serves 1
1. Grill the sausages according to the instructions.
2. Meanwhile, dice the potato and boil until soft (about 20-25 mins).
3. While the potatoes are cooking, cut the broccoli into florets and slice the cabbage.
4. Steam or boil them in the same pan for about 5 mins until tender but not mushy.
5. When cooked, drain the potatoes and mash with the butter, milk, and some black pepper.
Chicken Avocado Pitta
Protein 33
Fats 17
Carbs 48
Measurements above are per serving
120g boneless skinless chicken
1 tsp lemon juice
½ tsp mixed herbs
½ clove garlic
2 tsp olive oil
1 green or red pepper
1 wholemeal pitta bread
½ avocado
Serves 1
1. Place a baking tray in the oven and preheat to 180°C.
2. Sprinkle salt over the chicken. Place chicken in the middle of the hot baking sheet and bake for 10 minutes.
3. In a small bowl, whisk together the lemon juice, oregano, basil, garlic, and half the olive oil until well combined.
4. Toss the green peppers with the remaining olive oil and pepper.
5. Flip the chicken and brush with the lemon-herb mixture. Scatter the peppers around the chicken.
6. Bake for another 15 minutes.
7. Let the chicken cool slightly, then shred into pieces. Mash and spread the avocado on the inside of each pitta half and stuff with chicken and peppers.
Veggie Burrito
Protein 28
Fats 7.8
Carbs 77
Measurements above are per serving
2 tsp olive oil
1 onion
1 red or green pepper
1 chilli, deseeded and chopped (optional)
2 cloves garlic
4 tsp Mexican spice mix
2 x 400g tins red kidney beans
400g tin chopped tomatoes
2 tbsp fresh coriander (optional)
To serve each portion:
1 wholewheat tortilla
30g cheddar cheese per serving
Serves 4
1. Heat oil in a large saucepan over medium-high heat.
2. Chop the onion, peppers, garlic and chilli if using, add to the pan and soften for 3 mins.
3. Add the spice mix and cook for another min. If you can't find the spice mix, you can use 1 tsp mild chilli powder and 1 tbsp ground cumin.
4. Stir in all the other ingredients except the coriander, cheese and tortilla. Bring to the boil, reduce the heat, and simmer for 15 mins or so. Stir in the coriander if using, at the end.
5. Divide the chilli into 4 and freeze 3 portions individually for another day. Serve 1 portion with a wholewheat tortilla and grated cheese.
Chilli Lime Prawns & Noodles
Protein 41
Fats 12
Carbs 58
Measurements above are per serving
200g cooked prawns
2 tsp olive oil
¼ red or white onion
1 pinch chilli powder
1 pinch salt & pepper
7 cherry tomatoes
2 tsp lime juice
150g straight to wok noodles
80g broccoli
Serves 1
1. Heat the olive oil in a large pan over medium heat
2. Add the chopped onion and sauté until translucent
3. Stir in the chilli powder, salt, and pepper
4. Add the cooked prawns and cherry tomatoes, cooking until the prawns are heated through
5. Squeeze in the lime juice and stir well
6. Meanwhile, cook the broccoli in boiling water for 3-4 minutes until tender
7. Add the straight to wok noodles to the prawn mixture and toss together
8. Serve the prawn and noodle mixture topped with the cooked broccoli
Green, Red & Yellow Pasta Salad
Protein 16
Fats 16
Carbs 58
Measurements above are per serving
200g pasta
4 spring onions
1 yellow pepper
2 tomatoes
1 cucumber (diced)
100g mozzarella
100ml garlic and herb dressing
Serves 4
1. Cook the pasta according to the packet instructions until al dente, then drain and allow to cool
2. While the pasta is cooling, finely chop the spring onions, dice the yellow pepper, and chop the tomatoes and cucumber
3. In a large bowl, combine the cooled pasta, spring onions, yellow pepper, tomatoes, cucumber, and mozzarella
4. Drizzle the garlic and herb dressing over the salad and toss gently to combine
5. Serve immediately or refrigerate until ready to serve
Lamb Chop & Mash
Protein 43
Fats 21
Carbs 35
Measurements above are per serving
150g lamb leg steak
120g potatoes, diced
½ tsp butter
2 tbsp skimmed milk
80g broccoli
80g cabbage
1-2 tsp mint sauce (optional)
Serves 1
1. Boil the potatoes for 15-20mins until soft enough to mash.
2. Meanwhile, slice the cabbage and cut the broccoli into florets.
3. When the potatoes are cooked, take them off the heat.
4. Put a non-stick frying pan on to heat. Once your frying pan is hot, add the lamb and cook for 2-3mins on each side. Once they are cooked, set aside to rest (this will make it more tender) while you cook the veg.
5. Put the vegetables on to either steam or boil. They should take about 5 mins. Which will give you enough time to drain the potatoes and mash them with the milk and butter. Season to taste.
6. When the veg is done, serve everything together with the mint sauce.
Chinese Five Spice Vegetarian Stir-Fry
Protein 22
Fats 24
Carbs 42
Measurements above are per serving
100g frozen edamame beans
100g frozen stir-fry mix
100g straight to wok noodles
1 tsp soy sauce
1 tsp honey
¼ tsp Chinese five spice
2 tsp olive or stir-fry oil
Serves 1
1. Stir- fry the frozen vegetables according to the instructions, together with the edamame beans.
2. Add the noodles, soy sauce and honey, and cook until everything is hot.
Steak Wrap
Protein 36
Fats 22
Carbs 44
Measurements above are per serving
120g lean steak, sliced
1 onion, sliced into half moons
1 red or green pepper, finely sliced
1 tsp Mexican spice mix (optional)
½ tsp oil
1 Old El Paso flour tortilla (or similar)
10g cheddar cheese (grated)
Serves 1
1. Heat the oil in a frying pan over medium heat.
2. Add the sliced steak and fry for 2 minutes until starting to brown on both sides.
3. Remove the steak, turn the heat down slightly, and add the sliced peppers and onions.
4. Cook until tender and slightly browned, about 5-10 minutes. Stir frequently.
5. Add the steak back in for a minute or so then serve in the wrap with the sour cream and cheese.