Recipe

Book

Quick, Simple & Super Tasty

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cook them.

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Pal’ App and voila. Per Serving
Calories 388
Carbs 17g 18%
Protein 30g 31%
Fat 22g 51%
Sugar 2g
Eggs Royale
Serves: 2 / Prep Time: 5mins / Cook Time: 5mins
Per Serving
Calories 395
Carbs 18g 18%
Protein 30g 31%
Fat 22g 51%
Sugar 2g

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INGREDIENTS:
2 Wholegrain Seeded Bread Slices
Pinch of Salt
1 tsp Vinegar
4 Medium Eggs
1 Avocado
100g Smoked Salmon

HOW TO COOK IT:

 Put the water on the heat and bring to the boil.
 Place the bread in the toaster and toast.
 Add a pinch of salt and a tsp of vinegar to the boiling water.
 Create a swirl in the water and then quickly crack the eggs, add them to the water.
 Cook the eggs for 90 to 120 secs then remove from the water.
 Halve the avocado, remove the stone and mash both halves of the avocado.
 Spread the mashed avocado over both slices of toast.
 Place the smoked salmon on top of the avocado.
 Place the cooked eggs on top of the salmon and serve.
Breakfast Muffins
Serves: 2 (3 muffins per person) / Prep Time: 10mins / Cook Time: 25mins
Per Serving
Calories 331
Carbs 7g 9%
Protein 28g 34%
Fat 21g 57%
Sugar 5g

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INGREDIENTS:
6 Medium Eggs
Pinch of pepper
2 Bacon Medallions
½ Onion
½ Red Bell Pepper
50g Feta Cheese

HOW TO COOK IT:

 Preheat over to 200˚C
 Crack the eggs into a mixing bowl, add pepper and whisk.
 Grill the bacon on both sides until cooked, then cut into pieces.
 Chop up the onion and red bell pepper.
 Evenly distribute the onion, pepper and bacon into a muffin tin.
 Then pour the eggs into the muffin tin, aiming for an equal amount for each muffin.
 Chop up the feta and sprinkle over the egg mixture.
 Place in the preheated oven for 25mins.
Apple & Cinnamon
Slow Cooked Oats
Serves: 2 / Prep Time: 2mins / Cook Time: 7 ½ hours
Per Serving
Calories 201
Carbs 30g 60%
Protein 9g 18%
Fat 5g 22%
Sugar 19g

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INGREDIENTS:
45g Porridge Oats
1 tsp Cinnamon
1 tsp White or Brown Sugar
350ml Milk
1 Apple

HOW TO COOK IT:

 Add the oats, cinnamon, and sugar to a glass bowl and mix.
 Then add in the milk and stir well.
 Quarter the apple, removing the core. Then cut into smaller cubes.
 Place the apple in the glass bowl and quickly stir.
 Fill the slow cooker bowl with cold water and then place the oat mixture in the glass bowl into the
slow cooker.
 Cook for 7 ½ hours on low then tuck in!

Optional: Add a sprinkle of cinnamon when done for extra flavour.

Avocado Egg Nests
Serves: 1 / Prep Time: 5mins / Cook Time: 20mins
Per Serving
Calories 611
Carbs 18g 11%
Protein 29g 18%
Fat 49g 70%
Sugar 2g

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INGREDIENTS:
1 Large Avocado
2 Medium Eggs
20g Feta Cheese
2 Slices Parma Ham

HOW TO COOK IT:

 Preheat the oven to 200oC.
 Cut the avocado in half lengthways and remove the stone.
 Depending on the size of the holes, you may need to carve a slightly bigger hole.
 Cut a thin section off the avocado so it stands flat (see video).
 Place both halves on a baking tray.
 Separate the yolks and the egg whites.
 Put the yolks into the holes of the avocado and fill the rest of the hole with the remaining egg whites
until full.
 Chop up the feta cheese and sprinkle on top of the avocado.
 Place in the preheated oven for 20 minutes.
 Leave to stand for 3 minutes.
 Plate up the Parma ham and tuck in!
Banana and Blueberry
Protein Pancakes
Serves: 1 / Prep Time: 10mins / Cook Time: 10mins
Per Serving
Calories 439
Carbs 54g 48%
Protein 31g 28%
Fat 12g 24%
Sugar 17g

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INGREDIENTS:
40g Oats 1 Medium Egg White
25g Chocolate Whey Protein 2 squares 70% Dark Chocolate
½ tsp Baking Powder 30g Blueberries
2/3 Banana 30g Greek Yogurt

HOW TO COOK IT:

 Put the oats in a blender and blend.
 Then add protein powder, baking powder, half the banana and the egg white. Blend until it’s all
mixed together.
 Put a bowl over boiling water and melt the chocolate.
 Heat a frying pan over a medium heat then add half the mixture, place some blueberries on top and
push them in.
 Cook for 1 minute per side and then plate up.
 Spoon the Greek yogurt on top of the pancakes along with the last of the banana and the
blueberries.
 Lastly, drizzle the melted dark chocolate over the pancakes and serve.
Smoked Salmon and
Sweet Potato Rosti
Serves: 1 / Prep Time: 10mins / Cook Time: 5mins
Per Serving
Calories 425
Carbs 20g 19%
Protein 34g 34%
Fat 22g 22%
Sugar 10g

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9 99999 99171 3
INGREDIENTS:
50g Carrot 1 tsp Olive Oil
50g Onion 1 tsp Vinegar
50g Sweet Potato 100g Smoked Salmon
2 Small Eggs Lemon Wedge
Pinch of Salt & Pepper

HOW TO COOK IT:

 Peel the carrot, onion and sweet potato, then grate them and place into a mixing bowl.
 Crack 1 egg into the mixing bowl, add a pinch of salt and pepper and mix well.
 Heat up the oil in a frying pan over a medium heat.
 Cup half the rosti mixture in your hand and make into a mini flat disc, gently squeeze out some of
the liquid and place into the frying pan. Repeat the same process for the other rosti. Cook for 2/3
minutes per side, or until they are golden brown on both sides.
 Meanwhile, add a pinch of salt and a tsp of vinegar to boiling water.
 Create a swirl in the water and then quickly crack the second egg and add it to the water.
 Cook the egg for 90 to 120 secs, then remove from the water.
 Plate up the rosti and smoked salmon. Place the egg on top of the rosti.
 Sprinkle a little pepper over the salmon with a squeeze of lemon to finish.
Dark Chocolate
Overnight Oats
Serves: 1 / Prep Time: 10mins / Cook Time: Chill overnight
Per Serving
Calories 419
Carbs 42g 44%
Protein 36g 38%
Fat 8g 19%
Sugar 17g

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INGREDIENTS:
1 square 70% Dark Chocolate
200g Plain Low Fat Greek Yogurt
15g Chocolate Whey Protein (can work with other flavours)
35g Porridge Oats
30g Blueberries
70g Strawberries

HOW TO COOK IT:

 Melt the dark chocolate in a glass bowl over boiling water.
 When melted, drizzle the dark chocolate around the inside of your chosen container.
 Mix your Greek yogurt and protein powder together, then place half the mixture in the bottom of
the container.
 Add the oats to the container along with half the blueberries and chopped strawberries.
 Finally, add the remainder of the Greek yogurt and protein powder mixture and top with the
remaining fruit.
 Seal the container and place in the fridge overnight to allow the oats to soften.
Tomato Egg Nests
Serves: 1 / Prep Time: 15mins / Cook Time: 25mins
Per Serving
Calories 445
Carbs 18g 16%
Protein 47g 42%
Fat 21g 42%
Sugar 14g

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INGREDIENTS:
1 tsp Olive Oil ½ tsp Red Chilli Flakes
3 Turkey Rashers ½ tsp Coriander Powder
½ Large Onion Pinch Salt (to taste)
1 Garlic Clove Pinch of Black Pepper (to taste)
150g Can of Tinned Tomatoes 2 Large Eggs
1 tsp Tomato Purée 20g Feta Cheese
¼ tsp Cumin Powder Fresh Coriander (for garnishing)

HOW TO COOK IT:

 Heat half of the olive oil in a pan over a medium heat and cook the turkey rashers for 2/3 minutes
per side. Then remove from the heat and chop into small pieces.
 Heat the remainder of the olive oil in the pan. Chop up the onion and add to the pan.
 Peel and finely chop the garlic. When the onion starts to brown, add the garlic and cook for 1
minute.
 Then add the tinned tomatoes and tomato puree. Cook for another 1 minute.
 Add in the turkey rashers, cumin, red chilli flakes, coriander powder, salt and pepper and stir.
 Create holes in the mixture and crack the eggs into those holes. Sprinkle with chopped up feta
cheese and cook for 2 minutes.
 Place the pan under the grill for 4/5 minutes to finish. Make sure eggs are cooked.
 Sprinkle the fresh coriander over the top and serve.
Breakfast Smoothie
Serves: 1 / Prep Time: 5mins / Cook Time: 1mins
Per Serving
Calories 486
Carbs 35g 29%
Protein 40g 33%
Fat 20g 38%
Sugar 11g

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INGREDIENTS:
20g Raspberries 40g Protein Powder
20g Blueberries 15g Peanut Butter
1
20g Strawberries Banana
3
30g Spinach ¼ Avocado
30g Oats ½ Pint Water

HOW TO COOK IT:

 Add the raspberries, blueberries, strawberries, spinach, oats, protein powder and peanut butter to
the blender.
 Peel the banana, remove the avocado from its skin (removing the stone) before putting them both in
the blender, along with the water.
 Blend until smooth.

Note: Use frozen fruit for a colder more smoothie-like drink. Plus they don't go off if they are frozen!
Avocado, Bacon
& Egg on Toast
Serves: 2 / Prep Time: 5mins / Cook Time: 10mins
Per Serving
Calories 388
Carbs 17g 18%
Protein 30g 31%
Fat 22g 51%
Sugar 2g

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INGREDIENTS:
4 Smoked Bacon Medallions
2 Wholegrain Seeded Bread Slices
Pinch of Salt
1 tsp Vinegar
4 Medium Eggs
1 Avocado

HOW TO COOK IT:

 Put the water on the heat and bring to the boil.
 Put the bacon under the grill and cook for 4 minutes per side or until done.
 Place the bread in the toaster and toast.
 Add a pinch of salt and a tsp of vinegar to the boiling water.
 Create a swirl in the water and then quickly crack the eggs add them to the water.
 Cook the eggs for 90 to 120 secs then remove from the water.
 Halve the avocado, remove the stone and mash both halves of the avocado.
 Spread the whole avocado between both slices of toast.
 Place the cooked bacon on top of the avocado.
 Place the cooked eggs on top of the bacon and serve.
Chicken & Sweet
Potato Hash
Serves: 2 / Prep Time: 5mins / Cook Time: 15mins
Per Serving
Calories 366
Carbs 31g 34%
Protein 39g 43%
Fat 9g 22%
Sugar 13g

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INGREDIENTS:
310g Chicken Pinch of Salt (to taste)
1 tbsp Olive Oil Pinch of Pepper (to taste)
200g Sweet Potato 10 tbsp of Water
1 Cox Apple 50g Asparagus
2 tsp Cinnamon 50g Baby corn

HOW TO COOK IT:

 Cut the chicken into medium chunks.
 Heat the olive oil over a medium heat.
 Add the chicken to the pan for 2-3 minutes, searing all sides of the chicken.
 Then chop up the sweet potato into 1 cm chunks and the apple into slightly bigger chunks. Add them
both to pan along with the cinnamon and salt and pepper (to taste).
 Cook for 12-15 minutes or until the chicken is cooked and the potato is slightly soft. Use the water, 1
tbsp at a time, to keep a little bit of liquid in the pan to soften the apple and potato.
 Cook your asparagus and baby corn (or preferred vegetables) and then serve.
Chicken, Parma Ham,
Avocado & Feta Salad
Serves: 1 / Prep Time: 5mins / Cook Time: 10mins
Per Serving
Calories 418
Carbs 3g 3%
Protein 52g 50%
Fat 22g 47%
Sugar 2g

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vimeo.com/231745006

INGREDIENTS:
1 tsp Extra Virgin Olive Oil
160g Chicken
20g Feta Cheese
½ Avocado (40g)
2 Slices Parma Ham
2 Handfuls Salad Leaves
Pinch Salt & Pepper
1 tsp Balsamic Vinegar

HOW TO COOK IT:

 Heat ½ the olive oil in a frying on a medium heat.
 Cut the chicken into small chunks and place in the pan. Cook for 4 minutes per side or until the
chicken is cooked through.
 Whilst the chicken is cooking, make the salad by chopping up the feta cheese, chopping up the
avocado (after removing the skin and the stone) and roughly pulling apart the Parma Ham. Place
these on top of your chosen salad leaves.
 When the chicken is cooked, add it to the salad mixture, sprinkle with salt and pepper, add in the
other half of the olive oil and the teaspoon of balsamic vinegar and mix well before serving.
Stuffed Peppers
Serves: 1 / Prep Time: 15mins / Cook Time: 25mins
Per Serving
Calories 309
Carbs 22g 30%
Protein 39g 54%
Fat 5g 16%
Sugar 10g

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INGREDIENTS:
40g Brown Rice (12g Dry) 135g Turkey Mince
2 Bell Peppers 175g Tinned Chopped Tomatoes
1 tsp Olive Oil Mixed Herbs
½ Onion Pinch of Salt (to taste)
1 Garlic Clove Pinch of Pepper (to taste)

HOW TO COOK IT:

 Preheat oven to 200oC and cook the rice as per instructions on the packet.
 Chop off the top of the peppers and remove all the seeds from inside.
 Heat up the olive oil in a frying pan over a medium heat.
 Chop up the onion and cook for 2 minutes, then finely chop the garlic and cook for 30 seconds.
 Add the turkey mince and cook for 4/5 minutes.
 Add the pre-cooked rice, tinned tomatoes and salt and pepper, then cook for a further 4 minutes.
 Add the mixture to the peppers and place in the preheated oven for 25 minutes.
 Leave to stand for 3 minutes before serving.
Orange & Oregano
Chicken Salad
Serves: 2 / Prep Time: 10mins / Cook Time: 10mins
Per Serving
Calories 396
Carbs 16g 16%
Protein 39g 40%
Fat 19g 44%
Sugar 9g

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INGREDIENTS:
2 Large Oranges (juiced) 100g Red Peppers
1 tbsp Soy Sauce 100g Cucumber
300g Chicken Breast 1 tbsp Olive Oil
100g Broccoli Zest of ½ an Orange
1 Carrot 1 tbsp Apple Cider Vinegar
100g Radishes 1 tsp Dried Oregano
½ Red Onion 25g Pine Nuts

HOW TO COOK IT:

 For the marinade: Add the juice from 1 orange and the soy sauce to a mixing bowl.
 Halve the chicken breasts, add to the marinade and put to one side.
 Halve or quarter the broccoli (depending on the size) and add to boiling water for 3 minutes, then
run under cold water to cool.
 Add these ingredients to a mixing bowl: Broccoli, peeled and grated carrot, grated radishes, peeled &
grated onion, sliced pepper, peeled & sliced cucumber and put to one side.
 Add a teaspoon of olive oil to a frying pan over a medium heat. Cook the chicken for 4 minutes per
side or until cooked through.
 Make the salad dressing by adding these ingredients together: Orange zest, 3 tablespoons of orange
juice, 1 tablespoon of apple cider vinegar, ½ tablespoon of olive oil and 1 teaspoon of dried oregano.
 Plate up your salad, add ½ the pine nuts to each dish, add the chicken and then pour over your salad
dressing.
Chinese Spiced
Duck Salad
Serves: 2 / Prep Time: 10mins / Cook Time: 10mins
Per Serving
Calories 335
Carbs 9g 11%
Protein 35g 43%
Fat 17g 47%
Sugar 8g

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INGREDIENTS:
2 Large Duck Breasts
2 tbsp Pomegranates
1 tbsp Chinese Five Spice Powder
A Few Sprigs Watercress
½ Ripe Mango
1 Little Gem Lettuce
2 Spring Onions
½ Lime Juice
1 Sprig Fresh Coriander
2 tsp Sesame Oil

HOW TO COOK IT:

 Score the skin of both duck breasts and then sprinkle the tablespoon of Chinese five spice on the
duck breasts and rub in.
 Place in a pan on a medium heat, skin side down first. Cook for 3 minutes per side then remove from
the heat and slice the duck into centimetre slices.
 Pour the fat from the pan and then wipe it clean with a paper towel.
 Return the sliced duck to the pan and cook for 2 minutes.
 Meanwhile, peel and slice the mango into squares.
 Trim and slice the spring onions.
 Chop the coriander.
 Place the 3 ingredients above in a mixing bowl along with the pomegranates, watercress, and the
sliced duck and mix it all together.
 Place the little gem salad into bowls for serving.
 Divide the duck mixture into the two bowls, squeeze the lime and drizzle the sesame oil over each
dish and serve.
Chilli Chicken and
Avocado Wrap
Serves: 2 / Prep Time: 10mins / Cook Time: 10mins
Per Serving
Calories 550
Carbs 32g 23%
Protein 40g 29%
Fat 30g 48%
Sugar 3g

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INGREDIENTS:
1 Garlic Clove 1 Avocado
½ tsp Chilli Powder 2 Wholemeal Wraps
½ Lime (Juice) 40g Roasted Peppers
300g Chicken Breast Coriander
1 tsp Olive Oil

HOW TO COOK IT:

 Finely chop the garlic and place in a mixing bowl along with the chilli powder and the juice from ½ a
lime.
 Cut the chicken into pieces and add to the mixing bowl. Cover the chicken with the marinade and put
to one side (marinade for longer if you want a stronger flavour).
 Heat the olive oil in a pan over a medium heat before adding the chicken. Cook the chicken for 5
minutes per side or until cooked through.
 Halve the avocado and remove the stone. Mash both halves up with a fork and then spread evenly
between 2 wraps.
 Lay the cooked chicken on top of the avocado, followed by the roasted peppers.
 Sprinkle over some coriander and wrap them up, cut in half and serve.
Ginger & Spring Onion
Steamed Cod
Serves: 2 / Prep Time: 10mins / Cook Time: 20mins
Per Serving
Calories 317
Carbs 35g 44%
Protein 38g 48%
Fat 3g 8%
Sugar 2g

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INGREDIENTS:
6 Leaves of Pak Choi 100g Broccoli
360g Cod Fillet 250g Cooked Basmati Rice
1 Large Garlic Clove 1 Spring Onion
5cm Thin Slice Ginger Pinch of Coriander
2 tsp Light Soy Sauce ½ a Lime
1 ½ tsp Mirin Rice Wine

HOW TO COOK IT:

 Preheat oven to 200°C.
 Tare off 2 pieces of foil and lay on a flat surface.
 Lay your Pak Choi into the center of your foil.
 Place your cod on top of the Pak Choi.
 Finely chop the garlic and ginger and place on top of the cod.
 Drizzle over the soy sauce and mirin rice wine.
 Create a parcel out of the foil, make sure the foil is secure at the top and sides.
 Place in the preheated oven for 20 minutes.
 Cook the broccoli for 5 minutes.
 Cook the rice in the microwave for 2 minutes.
 Plate up the food, add chopped spring onions and coriander to the cod along with a squeeze of lime.
 Finish off by pouring the juice from the foil over the fish and serve.
Chicken Stir Fry
Serves: 2 / Prep Time: 5mins / Cook Time: 15mins
Per Serving
Calories 491
Carbs 32g 25%
Protein 47g 37%
Fat 22g 39%
Sugar 11g

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INGREDIENTS:
1 tsp Olive Oil 100g Tenderstem Broccoli
½ Onion 2 tbsp Light Soy Sauce
1 Clove Garlic ½ Chicken Stock Cube
Ginger, thumb size 100ml Boiling Water
250g Chicken ½ tsp Corn-starch
75g Carrots 230g Protein Noodles
100g Red Bell Pepper
100g Sugar Snap Peas

HOW TO COOK IT:

 Heat the olive oil in a wok or frying pan on a medium heat.
 Roughly chop the onion and add to the pan for 1 minute.
 Finely chop the garlic and ginger and add to the pan for 1 minute.
 Cut the chicken into chunks, add to the pan and cook for 4 minutes or until the chicken starts to
brown.
 Grate the carrot, roughly chop up the pepper and add to the pan, cook for 1 minute before adding
the sugar snaps and broccoli and cook for a further 2 minutes. Now add the soy sauce and cook for 2
minutes, until vegetables are crisp-tender.
 Dissolve the ½ chicken stock in boiling water, then dissolve the cornstarch in the stock Add this to
the pan (10tbsp = roughly 100ml) and simmer for 3 minutes, until sauce thickens.
 1 minute from serving add the protein noodles and mix in.
 Serve the dish.
Steak Salad
Serves: 2 / Prep Time: 5mins / Cook Time: 10mins
Per Serving
Calories 420
Carbs 7g 7%
Protein 39g 37%
Fat 27g 57%
Sugar 5g

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INGREDIENTS:
2tsp Olive Oil 100g Baby Cherry Tomatoes
320g Sirloin Steak 100g Cucumber
Salt & Pepper 2tsp Apple Cider Vinegar
100g Red Onion 30g Feta Cheese

HOW TO COOK IT:

 Heat half the olive oil in a frying pan (medium heat).
 Season the steak with salt and pepper and cook to your liking in the pan, then leave to one side to
rest.
 Meanwhile, peel and thinly slice the red onion. Run under water for one minute.
 Halve the tomatoes. Peel, halve and then slice the cucumber.
 Add the 3 ingredients to a mixing bowl along with the rest of the olive oil and apple cider vinegar
then mix.
 Chop up the feta cheese and add to the salad mixture, then gently toss the salad before plating it up.
 Cut the steak and serve on the salad.
Hasselback Fajita
Chicken
Serves: 2 / Prep Time: 10mins / Cook Time: 20mins
Per Serving
Calories 534
Carbs 15g 11%
Protein 60g 46%
Fat 25g 43%
Sugar 12g

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INGREDIENTS:
Coloured Peppers 50g Cheddar Cheese
1 Red Onion 100g Sweetcorn
2 x 200g Chicken Breasts 100g Broccoli
2 tsp Olive Oil 2 tbsp Soured Cream
2 tsp Fajita Mix

HOW TO COOK IT:

 Thinly slice the peppers and onion.
 Make slits across the top of each chicken breast, approximately 1.5 cm apart.
 Cover each chicken breast with 1 tsp of olive oil and 1 tsp of fajita mix and rub in.
 Evenly place the pepper and onion slices into the slits you have created on the chicken.
 Place the chicken breasts onto a grill pan and grill on a medium heat for 15 mins.
 Grate the cheese and sprinkle onto of the chicken breasts and place back under the grill for 3 mins.
 Meanwhile, cook your vegetables.
 Plate up and spoon on your soured cream and tuck in.
Cod & Roasted
Vegetables
Serves: 1 / Prep Time: 5mins / Cook Time: 60mins
Per Serving
Calories 488
Carbs 37g 31%
Protein 38g 32%
Fat 20g 38%
Sugar 13g

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INGREDIENTS:
150g Potatoes Salt & Pepper
50g Carrots 2 Rosemary Stems
50g Peppers 50g Tomatoes
50g Shallots 180g Cod
1 ½ tbsp Olive Oil 2 Slices of Lemon
1 tsp Paprika 50g Asparagus

HOW TO COOK IT:

 Preheat oven to 190°C .
 Halve the potatoes, peel and chop the carrots, cut the pepper into 3cm squares, peel the shallots
and add them all to a roasting tin.
 Add a tablespoon of olive oil, a teaspoon of paprika and a pinch of salt and pepper.
 Mix well, put the rosemary on top and place in the preheated oven for 20mins.
 Remove from the oven and mix, then place it back in the oven for a further 20mins.
 Remove once again from the oven and mix. Then add the tomatoes.
 Place the cod on top of the vegetables, cover with a teaspoon of olive oil, salt and pepper and sliced
lemon before putting back into the oven for a final 20mins.
 Cook your asparagus for 3-4 minutes and plate up all the food.
Lamb and
Apricot Tagine
Serves: 4 / Prep Time: 10mins / Cook Time: 100mins
Per Serving
Calories 429
Carbs 50g 47%
Protein 28g 26%
Fat 13g 27%
Sugar 15g

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INGREDIENTS:
1 ½ tbsp Olive Oil 1 tsp Cumin
600g Diced Lamb 240g Drained Chick Peas
1 Large Onion 1 Chicken Stock Cube
2 Garlic Cloves 600ml Boiling Water
200g Carrot 80g Apricots
400g Tinned Chopped Tomatoes 200g Broccoli
1 tsp Cinnamon 250g Cooked Rice
1 tsp Turmeric

HOW TO COOK IT:

 Preheat oven to 210°C.
 Add half the olive oil to a frying pan over a medium to high heat. When hot, add the lamb and brown the
meat.
 Put the lamb to one side to rest while you prepare the rest of the meal.
 Add the remainder of the olive oil to the frying pan over a medium heat.
 Roughly chop the onion and, when the pan is hot, add the onion to the pan and cook for 5 minutes, or until
the onions start to brown.
 Then finely chop the garlic and add to the pan for 1 minute.
 Peel the carrots, cut the end off then quarter the carrots and put in the pan along with the tinned tomatoes,
cinnamon, turmeric, cumin, drained chickpeas, chicken stock cube, boiling water and lastly the browned lamb
meat.
 Stir all the ingredients together, cover with foil and place in the preheated oven for an hour.
 Add the chopped apricots and stir the casserole before placing back in the oven for 30mins without the tin foil.
 Meanwhile, prepare and cook the broccoli for 5 minutes and the rice for 2 minutes in the microwave. Serve.
 Optional extra - Chop up some Coriander and sprinkle over the casserole.
Healthy Chicken
Curry
Serves: 2 / Prep Time: 5mins / Cook Time: 15mins
Per Serving
Calories 628
Carbs 47g 31%
Protein 46g 30%
Fat 27g 40%
Sugar 18g

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INGREDIENTS:
1 tbsp Extra Virgin Olive Oil 160 ml Chicken Stock
250g Chicken Pinch of Salt and Pepper
¾ Onion 300g Coconut Curried Grains from Tesco’s
1 Garlic Clove 25g Cashew Nuts
1 tbsp Curry Powder 75g Frozen Peas
1 tsp Tomato Purée 8 Sprigs Coriander
3 tbsp Greek Yogurt

HOW TO COOK IT:

 Put half the oil in a pan over a medium heat.
 Cut the chicken into even-sized chunks and place in the frying pan. Do not cook through but part cook
and then remove from the heat.
 To speed things up, in a separate pan, while the chicken is cooking, heat up the remainder of the olive oil.
 Finely chop the onion and place in the pan and cook until it starts to brown.
 As soon as the onion starts to brown, add the crushed up garlic and cook for 30 seconds.
 Then add the curry powder, tomato puree, Greek yogurt, chicken stock, salt, pepper and chicken into the
pan, stir well and then leave to simmer on a low heat for 15 to 20 minutes or until the chicken is cooked
through.
 Prepare your coconut grains in the microwave, as per the package instructions
 For the last 2 minutes, add the cashew nuts and peas to the curry and cook through.
 Plate up the coconut grains and curry, garnish with the coriander and serve.
Pan Fried Salmon
on a Salad bed
Serves: 1 / Prep Time: 0mins / Cook Time: 10mins
Per Serving
Calories 350
Carbs 10g 11%
Protein 35g 40%
Fat 19g 49%
Sugar 6g

SCAN ME

INGREDIENTS:
1 tsp Extra Virgin Olive Oil 40g Sweet Corn
130g Salmon 2 x Lettuce Leaves
40g Tomato 1 tsp Balsamic Vinegar
1/4 Cucumber Pinch of Salt & Pepper

HOW TO COOK IT:

 Preheat ½ the olive oil in the frying pan on a medium heat.
 Add the salmon to the pan, skin side down and cook for roughly 3 minutes or until the skin is crisp.
 Turn the fish over and cook for a further 5 minutes. Then cook each side for 1 minute. The fish is
cooked when the salmon is nice and flakey.
 While the salmon is cooking, prepare your salad. Quarter the tomatoes. Peel, remove the seeds
and slice the cucumber and drain the tinned sweetcorn. Add these to a mixing bowl.
 Add the remaining olive oil and balsamic vinegar to the mixing bowl and toss the salad and then
plate up.
 When the salmon is cooked place it on top of the salad and enjoy!
 Optional: Add salt and pepper for flavour.
Parma Ham Wrapped
Chicken With Mozzarella
Serves: 2 / Prep Time: 10mins / Cook Time: 40mins
Per Serving
Calories 524
Carbs 28g 22%
Protein 57g 44%
Fat 20g 35%
Sugar 5g

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INGREDIENTS:
300g New Potatoes 2 x 150g Chicken Breast
1 tbsp Olive Oil 60g Mozzarella
Pinch of Salt & Pepper 6 Slices Parma Ham
1 tsp Smoked Paprika 100g Broccoli
1 tsp Rosemary 100g Sugar Snap Peas

HOW TO COOK IT:

 Preheat oven to 200°C.
 Place the new potatoes in a bowl. Add the olive oil, salt, pepper, smoked paprika and rosemary to
the new potatoes and mix.
 Spread the potatoes on a baking tray and place in the preheated oven for 40 minutes (you will add
the chicken after 20 minutes).
 Meanwhile, create a slit down the side of the chicken breasts.
 Cut 4 slices of mozzarella and place 2 slices inside each chicken breast.
 Layout 3 pieces of Parma ham making sure they overlap and place the chicken in the center, then
wrap the Parma ham around the chicken. Repeat with the other chicken breast.
 Place the chicken in the oven, along with the potatoes, for the last 20 minutes of cooking time.
 Cook the vegetables and serve up.
Prawn and
Chorizo Paella
Serves: 2 / Prep Time: 5mins / Cook Time: 22mins
Per Serving
Calories 510
Carbs 60g 50%
Protein 37g 31%
Fat 10g 19%
Sugar 4g

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INGREDIENTS:
1 tsp Olive Oil ¼ tsp Turmeric
½ Chopped Red Onion ¼ tsp Paprika
1 Chopped Garlic Clove 50g Chopped Roasted Peppers
50g Chopped Chorizo 300g Cooked Prawns
125g Paella Rice 100g Frozen Peas
1 Chicken Stock Cube Pinch Parsley
500ml Boiling Water ½ Lemon

HOW TO COOK IT:

 Heat the oil in a pan over a medium heat.
 Add the chopped onion, cook for 3 minutes.
 Add the chopped garlic and chorizo, cook for 2 minutes.
 Add the paella rice and stir.
 Dilute the chicken stock cube in the boiling water and add to the pan.
 Add the turmeric, paprika and chopped roasted peppers to the pan and stir.
 Simmer for 13 minutes stirring occasionally.
 Add the cooked prawns and peas, stir and cook for a further 4 minutes.
 Plate up, sprinkle the chopped parsley on top and squeeze the lemon over the dish and serve.
Red Pepper and
Chicken Tray Bake
Serves: 2 / Prep Time: 10mins / Cook Time: 40mins
Per Serving
Calories 609
Carbs 34g 22%
Protein 49g 32%
Fat 32g 46%
Sugar 8g

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INGREDIENTS:
1 tsp Lemon Zest 250g New Potatoes
1 Lemon (Juiced) 100g Onion
1 tsp Smoked Paprika 100g Red Pepper
½ tsp Cumin Salt & Pepper
½ tsp Fennel Seeds 100g Broccoli
3 tbsp Olive Oil 2 tbsp Greek Yogurt
350g Chicken Thighs (skinless & boneless) Sprinkle of Coriander

HOW TO COOK IT:

 Preheat oven to 200˚C.
 In a small mixing bowl add lemon zest, lemon juice, paprika, cumin, fennel seeds and olive oil. Mix it
together and put to one side.
 In a large mixing bowl, add skinless and boneless chicken thighs, new potatoes, onion and peppers.
 Pour the mixture from the small mixing bowl in to the big mixing bowl, add salt and pepper and mix
until all the chicken and vegetables are coated.
 Put the mixture on to a baking tray and place in the preheated oven for 20 minutes.
 Remove from the oven, stir and place back into the oven for a further 20 minutes.
 Meanwhile, prepare the broccoli in boiling water (cook for between 3 and 5 minutes).
 Plate up the food and add a tablespoon of Greek yogurt to each dish. Sprinkle coriander over the top
before serving.
Salmon with Garlic Butter
Hasselback Potatoes
Serves: 1 / Prep Time: 10mins / Cook Time: 40mins
Per Serving
Calories 496
Carbs 32g 26%
Protein 32g 26%
Fat 26g 48%
Sugar 4g

SCAN ME

INGREDIENTS:
200g New Potatoes 1 Garlic Clove
15g Butter Salt & Pepper
1 tsp Olive Oil 1 Salmon Fillet
1 tsp Rosemary 100g Vegetables

HOW TO COOK IT:

 Preheat oven to 200°C.
 Part slice the top of the potatoes several times and place on a baking tray.
 Melt the butter in the microwave, mix in the olive oil, rosemary, finely chopped garlic, salt and
pepper and stir.
 Brush half the mixture over the potatoes and put in the preheated oven for 20 mins.
 Remove the potatoes from the oven and place the salmon on the baking tray.
 Sprinkle a little salt and pepper over the salmon and the brush some of the butter mixture onto the
salmon.
 Brush the remainder of the butter mixture onto the potatoes and cook for a further 20mins.
 With 5 minutes to go, prepare your chosen vegetables.
 Serve up and enjoy!
Turkey Meatballs
in Tomato Sauce
Serves: 2 / Prep Time: 5mins / Cook Time: 20mins
Per Serving
Calories 548
Carbs 50g 37%
Protein 41g 31%
Fat 19g 32%
Sugar 11g

SCAN ME

INGREDIENTS:
2 tsp Extra Virgin Olive Oil Pinch of Dried Rosemary
400g Turkey Mince Pinch of Dried Mixed Herb
½ Onion Pinch of Dried Oregano
1 Garlic Clove 4 x 50g Vegetable
400g Can of Tinned Tomatoes 250g Brown Rice (84g Dry)
Salt & Pepper

HOW TO COOK IT:

 Heat 1 tsp of olive oil in a frying pan on a medium to high heat.
 If using pre-made turkey meatballs, place them into the pan and brown all the sides.
 If making from scratch, roll the turkey mince into balls then place them into the pan and brown them off.
 Once done, place the meatballs to one side.
 Heat a tsp of olive oil in a large frying pan on a medium heat.
 Peel and finely chop the onion, place into the pan and cook until the onion starts to brown.
 Peel and finely chop the garlic and place into the pan, cook for 30 seconds.
 Add the meatballs back into the pan along with the tinned tomatoes, salt and pepper, dried rosemary,
dried mixed herbs and dried oregano and stir well. Cook for 15 minutes stirring occasionally.
 While the meatballs are cooking, heat a pan with water and cook your chosen vegetables and microwave
your rice.
 Serve everything up and enjoy!
Chicken Tikka Kebabs
Serves: 2 / Prep Time: 15mins / Cook Time: 40mins
Per Serving
Calories 442
Carbs 45g 42%
Protein 45g 42%
Fat 8g 17%
Sugar 18g

SCAN ME

9 99999 99172 0
INGREDIENTS:
300g Sweet Potato 300g Chicken Breast 6 Baby Tomatoes
2 tsp Olive Oil 1 tbsp Tikka Powder 1 tsp Mint
Pinch of Salt & Pepper 120g Greek Yogurt 30g Cucumber
1 tsp Paprika 1 ½ Coloured Peppers 60g Rocket Leaves
1 tsp Rosemary ½ Red Onion 1tsp Balsamic Vinegar

HOW TO COOK IT:

 Preheat oven to 200˚C.
 Cut the sweet potato in half lengthways. Then cut into thin chips. Place them in a large mixing bowl.
 Add 1 tsp of olive oil to the chips as well as salt, pepper, paprika and rosemary and mix well so all the chips are
covered.
 Put the chips on to a baking tray and then place in the preheated oven for 40 minutes (flip them over after 20
minutes when you start cooking the kebabs).
 Cut the chicken breasts into chunks and add to a mixing bowl.
 Add the tikka powder and 70g Greek Yogurt and mix well.
 If you have time, marinate in the fridge for a few hours for more flavour.
 Cut the peppers and onion into squares.
 In a random order, place the chicken pieces, onion, pepper and tomatoes onto the kebab skewers.
 Place the kebab skewers in the oven for the last 20 minutes with the sweet potato chips.
 In a small mixing bowl, add 50g Greek Yogurt and dried mint. Peel, cut in half and remove the middle of the
cucumber. Then cut it into small pieces, add to small mixing bowl and mix well.
 Divide the rocket leaves between 2 plates, and then add the chicken and vegetables from each kebab skewer
to the plates.
 Mix 1 tsp of olive oil and 1 tsp of balsamic vinegar together and pour over the salads before serving.