Join the Shred It Community.

You are now leaving the Shred It platform to access the private Facebook group

You’ll need the code: SHREDIT2026

TAKE ME TO THE GROUP

Kcal 390
Easy Chicken Soup

Serves 2
- NF
- DF

Kcal 390

Easy Chicken Soup

Protein 39

Fats 12

Carbs 38

Measurements above are per serving

Prep 15m
Cook 20

1 onion

2 cloves garlic (optional)

100g frozen sweetcorn

200g frozen peas

150g ready-cooked chicken

2 tsp olive oil

700ml chicken stock

To serve:

1 slice wholemeal bread to serve

Serves 2

1. Peel and chop the onion and the garlic and fry in the oil gently over a low heat until softened.

2. Add the peas, sweetcorn and the stock and bring to a simmer.

3. Meanwhile, shred the chicken by pulling it apart into small bite-size pieces. When your soup is simmering, add the chicken and cook for a few minutes more. Save half the soup for another day and serve the other portion with a slice of bread.

Kcal 395
Houmous & Roasted Pepper Sandwich

Serves 1
- NF
- V

Kcal 395

Houmous & Roasted Pepper Sandwich

Protein 11

Fats 20

Carbs 39

Measurements above are per serving

Prep 10m
Cook 0

2 slices wholewheat bread

3 tbsp houmous

1 roasted red pepper (sliced)

1 tomato (sliced)

2 lettuce leaves

fresh coriander (optional)

½ tsp olive oil (optional)

Serves 1

1. Start by toasting the wholewheat bread slices lightly if desired

2. Spread 3 tablespoons of houmous evenly on one side of each slice of bread

3. Layer the sliced roasted red pepper on top of the houmous

4. Add the sliced tomato and the two lettuce leaves over the pepper

5. Sprinkle fresh coriander on top if using

6. Drizzle with olive oil if desired

7. Place the second slice of bread on top to complete the sandwich

8. Cut the sandwich in half and serve

Kcal 397
Garlic and herb chicken wrap

Serves 1
- NF

Kcal 397

Garlic and herb chicken wrap

Protein 35

Fats 19

Carbs 26

Measurements above are per serving

Prep 10m
Cook 0

100g ready cooked roast chicken slices

1 wholewheat tortilla

60g garlic & herb Philadelphia

2 lettuce leaves

10g walnuts

1 tbsp plain yogurt

1 tomato

Serves 1

1. Start by spreading the garlic & herb Philadelphia evenly over the wholewheat tortilla

2. Place the ready cooked roast chicken slices on top of the Philadelphia spread

3. Add the two lettuce leaves, followed by the sliced tomato

4. Sprinkle the walnuts over the filling

5. Drizzle the plain yogurt on top for added creaminess

6. Carefully wrap the tortilla tightly around the filling

7. Slice the wrap in half and serve

Kcal 412
Jacket potato, tuna and sweetcorn

Serves 1
- NF
- GF

Kcal 412

Jacket potato, tuna and sweetcorn

Protein 32

Fats 19

Carbs 30

Measurements above are per serving

Prep 15m
Cook 30

150g potato

120g tuna (1 tin)

1 tbsp mayonnaise

50g frozen sweetcorn defrosted

1 spring onion

finely sliced (optional)

15g cheddar cheese (or other cheese)

1 handful baby spinach

Serves 1

1. Preheat your oven to 200°C (fan) or 220°C (conventional)

2. Wash the potato thoroughly and prick it with a fork several times

3. Place the potato directly on the oven rack and bake for 45-60 minutes, until tender

4. While the potato is baking, drain the tuna and mix it in a bowl with the mayonnaise, sweetcorn, and spring onion if using

5. Once the potato is cooked, remove it from the oven and let it cool slightly before cutting it open

6. Fluff the inside of the potato with a fork and fill it with the tuna mixture

7. Top with grated cheddar cheese and baby spinach before serving