Posts in “Recipes”
SUPER SALADS!
A selection of salads to enjoy for your lunch or as a side dish to a main meal! Quick, easy, no-fuss recipes! Tuck in and enjoy! Chicken Apple Salad (Makes 1 salad) Calories: 321,Total Fat: 3 g, Saturated Fats: 1g, Carbohydrates: 15 g, Protein: 11 g Ingredients Process 1 chicken breast, baked with whatever […]
Read articleTangy Chicken recipes
Honey Glazed Chicken Serves 10 Kcal 256, Protein 28g, Carbs 0.4g, Fat 15.8, Sat 3.1g, Fibre Ingredients Process 2 chicken breasts half a lemon 1 tbsp honey 1 tbsp dark soy sauce Put 2 chicken breasts, skin side up in a small baking dish and season. Squeeze the lemon into a […]
Read articleSnack Ideas
It’s important to add some variety to your diet including snacks. Here are some easy snacks that you can take with you to work. Make in bulk be prepared Sweet Potato Humus Ingredients Process 1 cup sweet potatoes, peeled and diced 1 can garbanzo beans (19oz), rinsed and drained 2 tbsp fresh squeezed lemon […]
Read articleFishy
BBQ salmon fillet with lemon & dill Serves 10 Kcal 256, Protein 28g, Carbs 0.4g, Fat 15.8, Sat 3.1g, Fibre Ingredients Process 2 whole salmon fillets, about 750g each, skin on a large handful dill, roughly chopped 2 tbsp roughly chopped chives 2 lemons, thinly sliced Lay one […]
Read articleSteak Steak Steak
This week recipes are all about steak. With this fantastic weather why not dine outside ! Steak with Spanish Tomato Salad Serves 2 Kcal 403, Protein 37.4g, Carbs 5.9g, Fat 24g, saturated 7.1g, fibre 1.2g Ingredients Process 2 sirloin steaks 1 tsp paprika olive oil ½ small red onion, sliced into half moons 200g cherry […]
Read articlevegetarian and vegan summer classics
This week recipes are vegetarian and vegan. However there so tasty everyone should give them a try Chickpea, tomato & spinach curry Serves 6 Kcal 199, protein 8g, Carbs 15g, Fats 8g, Saturated 3g, fibre 5g Ingredients Process 1 onion, chopped 2 garlic cloves, chopped 3cm/1¼ in piece ginger, grated 6 ripe tomatoes ½ […]
Read articleThis week it’s all about Turkey. A great source of protein and really lean!
Turkey steaks with citrus & ginger sauce Kcal 310, Protein 39g, Carbs 25g, Fat 7g, Sat 1g, Fibre 3g, Sugar 1.9g Serves 2 Ingredients Process 2 tsp cornflour 4 quick-cook turkey breast steaks, weighing about 300g/10oz total 1 tbsp sunflower oil 3 oranges, juice of 2 and one peeled and cut into segments […]
Read articlePork Recipes
Hey everyone this week’s recipes are all about pork. Some are a little bit spicy so enjoy the kick! Enjoy and eat clean. LH Lemon & rosemary pork with chickpea salad Serves 4 Kcalories 396, protein 40g, Carbs, 23g, fat 17g, saturates 3g, fibre 6g, sugar 3g Ingredients Process 1 tbsp olive […]
Read articleLight Lunches and Snacks
Oriental salmon & broccoli traybake 310 kcalories, protein 35g, carbohydrate 3g, fat 17 g, saturated fat 3g, fibre 4g, sugar 3g, salt 1.6 g Serves 4 Ingredients Process 4 skin-on salmon fillets 1 head broccoli , broken into florets juice ½ lemon , ½ lemon quartered small bunch spring onions , sliced 2 tbsp soy sauce 1. Heat oven to 180C/160C […]
Read articleSummer Veggie Recipes
Marinated aubergine & rocket salad 122 kcalories, protein 2g, carbohydrate 9g, fat 9 g, saturated fat 1g, fibre 3g, sugar 9g, salt 0.02 g Serves 4 Ingredients Process 2 aubergines , cut into small chunks 3 tbsp olive oil 2 tbsp balsamic vinegar small handful sultanas 50g bag rocket Heat oven to 200C/180C fan/gas 6. Toss the aubergine with […]
Read articleHealthy Meaty Tea Time
Mexican chicken stew with quinoa & beans 336 kcalories, protein 33.4g, carbohydrate 34.7g, fat 6 g, saturated fat 0.9g, fibre 4.1g, sugar 15.8g, salt 2.1 g Serves 4-5 Ingredients Process 1 tbsp olive oil 1 onion , sliced 2 red peppers , deseeded and chopped into largish chunks 3 tbsp chipotle paste 2 x 400g cans chopped […]
Read articlePost workout meals
Mediterranean Muscle One hundred grams of chicken will provide 18g of protein, plus it’s packed with anti-inflammatory omega-3s Makes 2 servings Ingredients Method 4 chicken breasts handful of cherry tomatoes 2 tbsp chopped olives 1 tbsp minced garlic 1 tbsp pine nuts 1 tbsp balsamic vinegar Extra virgin olive oil […]
Read articleMeaty dishes
Grilled Chicken With Quinoa Salad Serves 4 Ingredients Method 225g quiona Tablespoon butter 1 red chilli , deseeded and finely chopped 1 garlic clove , crushed 400g chicken mini fillets 1½ tbsp extra-virgin olive oil 300g vine tomatoes , roughly chopped handful pitted black kalamata olives 1 red onion , finely sliced small bunch mint leaves, chopped juice and zest ½ lemon […]
Read articleSummery Snacks
Frozen Fruit Stick 31 kcalories, protein 1g, carbohydrate 7g, fat 0 g, saturated fat 0g, fibre 1g, sugar 3g, salt 0.01 g (makes 8) Ingredients Method 100g strawberries , hulled and halved 8 seedless grapes 100g/4oz mango chunks 100g/4oz melon chunks 2 kiwi fruit , peeled and cut into chunks 100g/4oz pineapple chunks juice 2 limes 4 passion fruits , halved and seeds […]
Read articleChicken and Fish
Baked trout with fennel, radish & rocket salad 465 kcalories, protein 57.0g, carbohydrate 6.0g, fat 24.0 g, saturated fat 4.0g, fibre 4.0g, sugar 5.0g, salt 0.91 g Serves 2 Ingredients Process 2 whole trout , scaled and gutted ½ bunch thyme 2 lemons , 1 sliced, 1 juiced 2 tbsp olive oil , plus extra to drizzle 1 large […]
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