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4 March 2025

Chinese chicken fried rice

Low in sugar and high in protein, this fakeaway favourite is guaranteed to keep you full and satisfied.

Method:

  1. Mix the cornflour with a little cold water to make a paste.
  2. In a pan over a medium heat add the vegetable oil, curry powder, Chinese 5 spice, garlic powder and coconut cream and stir.
  3. Add a pint of boiling water and the stock cube and bring to the boil. Whisk in the cornflour mix, season to taste and turn down to a gentle heat.
  4. Make an omelette with the egg in a large hot frying pan then remove and chop into pieces.
  5. Using the same pan, start to cook the chicken, then add the garlic, oyster sauce, soy sauce, frozen peas and cook until chicken has browned.
  6. Add the egg, cooked rice and spring onions to the pan. Give everything a good mix and then serve topped with the curry sauce.

Tips

Vegetarian? You could swap the chicken for extra veg, tofu. or a meat substitute like Quorn.

Servings: 4
Time: 20 mins

What’s in a serving:

Calories: 490
Fat: 8.8g
Saturates: 3.6g
Sugars: 3.4g
Salts: 1.5g

Ingredients:

  • 2 tbsp cornflour
  • 1 tsp vegetable oil
  • 2 tbsp curry powder
  • ½ tsp Chinese 5 spice
  • ½ tsp garlic powder
  • 5g coconut cream from a block
  • 1 vegetable stock cube
  • 1 large egg, whisked
  • 350g chicken breast, sliced
  • 2 cloves of garlic, crushed
  • 1 tbsp oyster sauce
  • 1 tbsp light soy sauce
  • 160g frozen peas
  • 400g cooked brown rice
  • 4 spring onions, finely sliced
4 March 2025

French toast and berries

Eggy bread. French toast. Whatever you call it, it’s a simple, filling breakfast that’s easy to tweak to your taste.

Method:

  1. Whisk the egg and milk together.
  2. Soak the bread in the egg mixture.
  3. Heat up a nonstick frying pan with the olive oil and fry the egg-covered bread until golden and cooked through, turning a couple of times.
  4. Serve with a drizzle of honey, berries and a dollop of yoghurt.

Tips

Make this recipe savoury by adding black pepper to the egg mix and topping with avocado instead of berries and yoghurt.

Servings: 1
Time: 3 mins

What’s in a serving:

Calories: 401
Fat: 14g
Saturates: 3.7g
Sugars: 14g
Salts: 1.1g

Ingredients:

  • 1 large egg
  • 1 tbsp semi-skimmed milk
  • 2 thick slices of wholemeal bread
  • 1 tsp olive oil
  • 1 tsp honey
  • 5 raspberries
  • 5 blueberries
  • 1 tbsp natural yoghurt
4 March 2025

Mushroom and spinach carbonara

This cheat’s version of a popular dish is made with a healthy delicious twist, with a bonus of hardly any washing up.

Method:

  1. Cook the spaghetti following the directions on the pack.
  2. Heat a pan over medium heat and soften the chopped onions and garlic with a spray of oil or little splash of water.
  3. Add the sliced mushrooms and fry until cooked.
  4. Reduce the heat then add the cream cheese and gently stir then add the milk and parmesan little by little until all combined.
  5. Drain the spaghetti and then toss into the sauce and stir well.
  6. Serve with a couple of leaves of baby spinach.

Tips

If you eat meat, you could always add another protein boost with a handful of cooked chicken or diced ham.

Servings: 4
Time: 20 mins

What’s in a serving:

Calories: 220
Fat: 4.7g
Saturates: 2.5g
Sugars: 7.2g
Salts: 0.79g

Ingredients:

  • 300g wholewheat spaghetti
  • 1 onion, finely chopped
  • 1 clove garlic, finely sliced
  • 150g chestnut mushrooms, sliced
  • 170g garlic and herb soft cream cheese
  • 200ml semi-skimmed milk
  • 60g parmesan, grated
  • 100g baby spinach
4 March 2025

Spicy chorizo fried eggs

Get stuck into this Spanish breakfast of champions that’s high in protein and super easy to make.

Method:

  1. Heat 1 teaspoon vegetable oil in a sauce pan over a medium heat, then add all the vegetables and chorizo and fry for around 3 minutes.
  2. Add the smoked paprika and the passata and mix, and cook for a further 5 minutes.
  3. Add the crème fraiche and spinach and cook until the spinach has wilted then take off the heat.
  4. Fry the eggs in a pan with 1 teaspoon of vegetable oil.
  5. Cut the baguettes in half and grill them for 2 minutes on each side.
  6. Sandwich the baguettes with the chorizo and pepper sauce and fried eggs and cut into 4 to serve.

Tips

If you like it hot, use hot paprika instead of smoked paprika to add some fire!

Servings: 4
Time: 20 mins

What’s in a serving:

Calories: 369
Fat: 14g
Saturates: 4.8g
Protein: 17g
Sugars: 5g
Salts: 0.96g

Ingredients:

  • 2 tsp vegetable oil
  • ½ red pepper, chopped
  • 2 tomatoes, chopped
  • ½ onion, chopped
  • 60g chorizo, diced
  • 2 tsp smoked paprika
  • 2 tbsp tomato passata
  • 2 tbsp half fat crème fraiche
  • Handful spinach
  • 4 eggs
  • 2 demi wholegrain baguettes
4 March 2025

Homemade chips and coleslaw

Get stuck into these delicious lower fat homemade chips, perfect with a side of crunchy slaw. 

Method:

  1. Preheat oven to 180°C/350°F/Gas 4.  
  2. Chop up potatoes into wedges, keeping the skin on for extra fibre. 
  3. Place the wedges onto a roasting tray and pour over oil, mixing to coat evenly. 
  4. Bake in the oven for 40 minutes, turning halfway, until crispy. 
  5. Meanwhile, place carrot, red onion and white cabbage into a bowl and mix.  
  6. Add the light mayo, a small amount of black pepper to taste and mix fully.  

Tips

Use an air fryer to cook the chips if you’ve got one. They’ll come out super crispy.

Servings: 4
Time: 50 mins

What’s in a serving:

Calories: 339
Fat: 8.2g
Saturates: 0.7g
Protein: 6.6g
Sugars: 16g
Salts: 0.38g

Ingredients:

  • 4 medium sized potatoes
  • 1tbsp vegetable oil
  • ½ a white cabbage, sliced
  • 3 medium carrots, grated
  • 2 red onions, sliced
  • 3 tbsp light mayo
24 February 2025

Easy fish tacos

Grab yourself a boost of omega-3 fatty acids with these delicious, quick-to-prepare tacos.

Method:

  1. Pour the lime juice over the cabbage and set aside.
  2. Break the mackerel fillets into bite-sized pieces and add the Tabasco sauce.
  3. Chop the tomatoes, spring onions and coriander and mix.
  4. Warm the refried beans in the microwave for 1 minute.
  5. Finally, it’s a matter of assembling your tacos. Warm the tortilla wraps in the microwave for 10 seconds, then spread a layer of refried beans, add the red cabbage and mackerel, top with salsa, fold and enjoy.

Tips

Swap the fish for chicken, add mango to the salsa, or swap the Tabasco for your favourite chilli sauce to make these tacos your own.

Servings: 4
Time: 5 mins

What’s in a serving:

Calories: 402
Fat: 18g
Saturates: 4.4g
Protein: 20g
Sugars: 4.7g
Salts: 2g

Ingredients:

  • 4 red cabbage leaves, finely shredded
  • Juice of 1 lime
  • 200g smoked mackerel fillets
  • A few splashes of Tabasco hot sauce
  • 80g cherry tomatoes
  • 3 spring onions
  • 1 tbsp fresh coriander
  • 430g refried beans
  • 4 small soft tortilla wraps
24 February 2025

Banana cereal bars

These cereal bars are so easy to make and the perfect sweet treat swap for an on-the-go snack.

Method:

  1. Preheat oven to 180°C/350°F/Gas 4.
  2. Add the mashed banana, apple juice and egg whites to a bowl and stir.
  3. Add the oats and cinnamon, and mix well.
  4. Pour the mix into a 29cm non stick brownie tray.
  5. Bake in the oven for 20-25 minutes until golden. Remove from the oven and allow to cool completely in the tray before slicing into rectangular-shaped cereal bars and removing to store in an airtight container.

Tips

You could add a handful of chopped dates, raisins or cranberries. Go wild!

Servings: 6
Time: 30 mins

What’s in a serving:

Calories: 273
Fat: 13g
Saturates: 1.5g
Protein: 8.2g
Sugars: 7g
Salts: 0.08g

Ingredients:

  • 1 banana, mashed
  • 175ml apple juice (not from concentrate)
  • 2 egg whites
  • 200g oats
  • 1 tsp cinnamon
  • 100g crushed nuts
24 February 2025

Spicy bean stuffed peppers

Give this tasty supper a go, with just 6 ingredients it’s easy to make and full of fibre and protein.

Method:

  1. Preheat oven to 170°C/325°F/Gas 3
  2. Place the beans in a saucepan with the tomato passata, paprika and cumin and warm over a gentle heat for around 4 minutes.
  3. Cut the top of the peppers off and a small slice off the bottom so it is even and can stand, taking care not to make a hole in the bottom.
  4. Fill the peppers with the spicy bean mix.
  5. Cover the peppers with tin foil and place into the oven for 10 minutes to cook the pepper.
  6. Uncover the peppers and add the cheese on top and place back in the oven for 2 minutes to let the cheese melt.

Tips

Serve up with a handful of baby spinach on the side to get some bonus greens on your plate!

Servings: 1
Time: 20 mins

What’s in a serving:

Calories: 520
Fat: 13g
Saturates: 6g
Protein: 32g
Sugars: 20g
Salts: 1.6g

Ingredients:

  • ½ tin mixed beans
  • 1 tbsp tomato passata
  • ½ tbsp paprika
  • ½ tsp cumin
  • 2 red peppers
  • 40g of grated mature cheese
24 February 2025

Lemony roast chicken

Say hello to your new favourite roast, easy to make and full of protein to rebuild those muscles after a sweat session.

Method:

  1. Preheat the oven to 200°C/400°F/Gas 6.
  2. Wash the potatoes and cut into quarters.
  3. Place the potatoes, chicken thighs, onions and sliced lemon in an ovenproof dish.
  4. Whisk together the oil, garlic and seasonings and pour over the chicken and potatoes.
  5. Bake uncovered for 1 hour, or until thighs are fully cooked.

Tips

Serve with your fave veg – can’t go wrong with steamed broccoli and peas

Servings: 4
Time: 1 hour 10 mins

What’s in a serving:

Calories: 394
Fat: 20g
Saturates: 3.4g
Protein: 22g
Sugars: 5.4g
Salts: 0.35g

Ingredients:

  • 500g baby potatoes
  • 4 chicken thighs
  • 1 onion, sliced
  • 1 lemon, sliced
  • 3 tbsp vegetable oil
  • 2 garlic cloves, chopped
  • 1 tbsp fresh rosemary
  • 1/2 tsp paprika
  • 1/2 tsp black pepper
24 February 2025

Peanut maple protein balls

This high-protein snack is the perfect pick-me-up pre or post-workout.

Method:

  1. Mix all the ingredients together and roll into small balls.
  2. Chomp on 1 or 2 and the rest will keep well in an airtight container.

Tips

You can make these even more filling by adding porridge oats to the mix and rolling in desiccated coconut.

Servings: 2
Time: 5 mins

What’s in a serving:

Calories: 195
Fat: 4.7g
Saturates: 1.2g
Protein: 26g
Sugars: 9.8g
Salts: 0.35g

Ingredients:

  • 2 tbsp protein powder
  • 1 tbsp peanut butter
  • 1½ tbsp maple syrup

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