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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
24 February 2025

Spiced chana dhal

Super easy, super tasty and bursting with fibre, a bowl of this will warm you on a chilly day.

Method:

  1. Wash the chana dhal under cold running water and drain through a sieve, then soak in 400ml cold water for 2 hours.
  2. In a medium saucepan, place the drained lentils, 250ml boiling water, turmeric and green chilli.
  3. Simmer gently for 15-20 minutes or until the lentils are tender. Discard the green chilli and purée half the lentils in a blender until smooth.
  4. Heat the oil in a frying pan and add the bay leaf, asafoetida, cardamoms, cinnamon sticks, onion seeds, whole red chillies and cumin and stir until aromas are released.
  5. Add the lentils, stir and simmer for 5 minutes. Serve warm in bowls and tuck in. Enjoy alongside rice or roti.

Tips

If you can’t find chana dhal, use Bengal gram instead.

Servings: 4
Time: 2 hours 30 mins

What’s in a serving:

Calories: 203
Fat: 6g
Saturates: 0.5g
Protein: 8.1g
Sugars: 4.6g
Salts: 0.12g

Ingredients:

  • 150g chana dhal
  • ¼ tsp turmeric powder
  • 1 green finger chilli, slit lengthways
  • 1 tbsp rapeseed oil
  • 1 bay leaf
  • Pinch of asafoetida
  • 2 green cardamoms, slightly crushed
  • 2 cinnamon sticks
  • ¼ tsp onion seeds
  • 2 medium dried red chillies, stalks removed
  • 1 tsp ground cumin
24 February 2025

Chicken and prawn paella

Try this colourful, vibrant dish that’s a great source of fibre.

Method:

  1. Put the olive oil, garlic and onion in a pan and cook for 2-3 minutes.
  2. Add the chicken and cook until it’s cooked through and then add the peppers and cook for a further 2 minutes.
  3. Add the rice and stir until the rice goes slightly see through.
  4. Add the stock and let it absorb, keep stirring so it doesn’t stick to the bottom!
  5. Once you’ve added all the stock, add the peas and paprika.
  6. To finish, add the prawns and heat them through. Once the prawns are cooked through and all the stock has been absorbed you are ready to serve, enjoy!

Tips

You can replace the chicken breast with leftover roast chicken or turkey if you have some to hand.

Servings: 2
Time: 30 mins

What’s in a serving:

Calories: 494
Fat: 5g
Saturates: 1g
Protein: 42g
Sugars: 13g
Salts: 2.3g

Ingredients:

  • 1 tsp of olive oil
  • 2 cloves of garlic, crushed
  • 1 onion, finely sliced
  • 1 chicken breast, diced
  • 1 pepper, diced
  • 120g risotto rice
  • 600ml vegetable stock (500ml water and 1 stock cube)
  • 80g peas
  • 2 tsp smoked paprika
  • 50g of cooked prawns
24 February 2025

English breakfast muffin

Oozing poached egg on a layer of cheese and roast ham – what’s not to love about this lower-calorie version of the classic English breakfast muffin?  

Method:

  1. Preheat the grill.
  2. Toast the muffins on the cut sides only.
  3. Poach the egg in gently simmering water for 3-4 minutes until the yoke is set but still runny in the middle.
  4. Spread the toasted sides with the low-fat spread and lay on the spinach leaves, ham and cheese.
  5. Place the poached egg on one muffin half, season with black pepper, and top with the other half.

Tips

If poaching eggs terrifies you, just use chopped boiled eggs or scrambled egg instead.

Servings: 1
Time: 5 mins

What’s in a serving:

Calories: 339
Fat: 16g
Saturates: 6.2g
Protein: 23g
Sugars: 2.7g
Salts: 1.5g

Ingredients:

  • 1 wholemeal English muffin, sliced in half
  • 1 poached egg
  • 2 tsp low-fat spread
  • 20g fresh spinach leaves
  • 20g reduced-fat hard cheese
  • 1 slice of lean roast ham
  • 1 pinch of ground black pepper
24 February 2025

Honey and garlic glazed salmon

Enjoy this quick and easy fish dish, packed full of protein.

Method:

  1. In a bowl, whisk together honey, soy sauce and lemon juice.
  2. In a large non-stick frying pan over medium-high heat, heat 2 tablespoons of oil.
  3. When oil is hot, add the salmon, skin-side up, and season with salt and pepper. Cook the salmon until deeply golden, about 6 minutes, then flip over and add remaining tablespoon of oil.
  4. Add garlic to the pan and cook until fragrant, about 1 minute.
  5. Add the honey mixture and sliced lemons and cook until the sauce is reduced by about a third.
  6. Baste salmon with the sauce and garnish with sliced lemon. 

Tips

Try serving with steamed mangetout or veggies of your choice!

Servings: 4
Time: 10 mins

What’s in a serving:

Calories: 350
Fat: 20g
Saturates: 3g
Protein: 29g
Sugars: 11g
Salts: 1.4g

Ingredients:

  • 2 tbsp honey
  • 2 tbsp soy sauce
  • 2 tbsp lemon juice
  • 3 tbsp extra virgin olive oil
  • 4 6-oz salmon fillets, patted dry with paper towel
  • 3 cloves garlic, minced
  • 1 lemon, sliced into rounds
24 February 2025

Peanut butter overnight oats

This is a delicious hassle-free breakfast, packed with fibre to keep you going all day long. 

Method:

  1. The night before your breakfast, mix the oats, honey, yoghurt and milk together in a glass or jar and leave in the fridge overnight. 
  2. In the morning, top with the peanut butter and fruit. Loosen with some more milk if needed. 

Tips

Adding half a tablespoon of chia seeds will make this thicker and more like a pudding, only healthier. 

Servings: 1
Time: Overnight

What’s in a serving:

Calories: 436
Fat: 15g
Saturates: 4.4g
Protein: 17g
Sugars: 28g
Salts: 0.41g

Ingredients:

  • 40g rolled oats 
  • 1 tsp honey 
  • 2 tbsp natural fat-free yoghurt 
  • 90ml semi-skimmed milk 
  • 1 tbsp peanut butter 
16 January 2025

Spicy steak burrito

Try this lean, protein-packed meal that will leave you feeling super satisfied.

Method:

  1. Fry the steak in a frying pan, with a spray a low-calorie cooking spray to stop sticking, until sealed then add in the sliced spring onions and Mexican spice mix and fry until the onions are softened.
  2. Add the drained kidney beans followed by the rice and stir fry for 3-4 minutes until the rice is fully separated and heated through. Ensure the meat is fully cooked before taking off the heat.
  3. Microwave the tortilla wraps for 30 seconds.
  4. Build your burrito by adding the beef and onion to your warm tortilla along with the shredded lettuce and cheese. Wrap tightly and enjoy!

Tips

Swap steak for peppers, mushrooms and sweetcorn to make this vegetarian.

Servings: 2
Time: 30 minutes

What’s in a serving:

Calories: 605
Fat: 12g
Saturates: 4.2g
Protein: 49g
Sugars: 2.9g
Salts: 1.8g

Ingredients:

  • Low calorie cooking spray
  • 200g minute steaks cut into thin strips
  • 3 spring onions, finely sliced
  • 1 tsp Mexican spice mix
  • 400g tinned kidney beans
  • ½ pouch of precooked wholegrain rice
  • 2 wholemeal tortilla wraps
  • 30g grated cheese
  • Handful shredded lettuce

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