Lunch & Dinner.
Serves 1
Cheddar, chorizo & spinach omelette
Ingredients:
2 large free-range eggs
Splash of milk
20g spicy chorizo sausage, chopped
1/2 medium red, sliced
1/2 red bell pepper, sliced
6 cherry tomatoes, halved
Large handful baby spinach
30g cheddar cheese, grated
Pinch of salt & pepper
2 slices of bread
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Method:
1. Lightly fry the red onion, tomatoes, pepper and spinach with the spicy chorizo in an ovenproof pan. No oil is needed as the chorizo will release its own oils as it heats.
2. Beat together the eggs with a splash of milk, salt and pepper.
3. Pour the eggs over the chorizo and vegetables in the pan.
3. Leave to cook on a low heat for 5 minutes, or until you can slide a spatula under the omelette all the way around.
4. Place your pan in the oven and allow to cook for 3-5 minutes, or until the top is just set.
5. Remove from the oven and spinkle grated cheddar over the top.
6. Serve with a couple of slices of toast and a scrape of butter.
Serves 1
Middle-Eastern Falafel Buddha Bowl
Ingredients:
4 Middle-Eastern falafels (Cauldron)
1/2 microwave rice & quinoa pouch
6 cherry tomatoes
1/2 small carrot
10g cucumber
1 steamed beetroot
2 spring onions
Large spoonful houmous
Salt and pepper
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Method:
1. Wash the tomatoes, cucumber and spring onions and finely slice.
2. Peel the carrot, then use the peeler to peel thin curls of the carrot flesh. Keep going until you've used the entire carrot.
3. Thinly slice the beetroot.
4. Tear the top of the rice & quinoa pouch and heat in the microwave according to the package instructions (you can also eat the rice & quinoa cold if you prefer as it's ready cooked).
5. Serve the rice & quinoa in a large bowl, then layer the salad and falafels on top.
6. Serve with a dollop of houmous and a sprinkle of salt and pepper.
Serves 2-3
Beef noodle stir-fry
Ingredients:
430g diced British beef
1 medium red onion, diced
2 garlic cloves, minced
1 piece of fresh ginger (6cm), peeled
80g broccoli spears
1 medium carrot, sliced into curls
1 red chilli, diced
3 tbsp reduced salt soy sauce
1 tbsp maple syrup
1 tbsp smooth peanut butter
2 medium egg noodle nests
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Method:
1. Heat oil over a medium heat and sweat the onions and garlic until the onions start turning clear.
2. Add the diced beef and cook until browned, stirring regularly.
3. Add in the carrot curls (created by peeling strips of the carrot using a vegetable peeler), broccoli spears and the diced chilli. Cook for 10 mins or until softened.
4. Add the soy sauce, maple syrup and peanut butter to the pan and stir well until everything is well-coated.
5. Boil a pan of water, then submerge the egg noodle nests for 4 minutes (always cook according to the package instructions).
6. Drain the noodles and serve topped with the beef stir-fry.
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Per serving:
kcal Carbs Pro Fat
465 47g 36g 26g
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Per serving:
kcal Carbs Pro Fat
656 84g 18g 26g
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Per serving:
kcal Carbs Pro Fat
653 46g 59g 26g
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Serves 4
Turkey bolognese with spaghetti
Ingredients:
500g Turkey Mince
1 can chopped tomatoes
1 medium onion, diced
1 clove garlic, minced
3 stalks celery, sliced
1/2 bell pepper, sliced
300g button mushrooms, sliced
1 small courgette, sliced
1tbsp tomato puree
1/2 tbsp garlic puree
1 tbsp Worcestershire sauce
Salt + pepper
Mixed Italian herbs
1/2 tbsp rapeseed oil
300g spaghetti
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Method:
1. Heat the oil over a medium heat and sweat the onions and garlic in a large pan until the onions turn clear.
2. Add the turkey mince and cook until browned, stirring regularly.
3. Add the rest of the veg and cook for 10 mins, or until softened.
4. Add salt, pepper & herbs to taste.
5. Stir in chopped tomatoes, tomato puree, garlic puree & Worcestershire sauce until well combined.
6. Turn down the heat and leave to simmer with lid on for 20 minutes (add half a cup water if starts to look dry).
7. Bring a pan of water to the boil and add a pinch of salt.
8. Add the spaghetti and boil for 10 minutes. Drain and serve with the bolognese.
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Top tip:
Fill the empty chopped tomato can with water if you need to add more liquid - this ensures you use every last drop of tomato for max flavour.
Per serving:
kcal Carbs Pro Fat
469 63g 43g 5g
Serves 4-8
Cheesy chicken & broccoli burgers
Ingredients:
500g Chicken Mince
1 medium onion, diced
1 clove garlic, minced
2 cups broccoli florets, chopped
1 large free range egg
3/4 cup Panko breadcrumbs
1 ball mozzarella, roughly chopped
1/2 tsp salt
1/2 tsp ground black pepper
1/2 tbsp rapeseed oil
Burger buns
Salad to serve
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Method:
1. Pre-heat the oven to 200°C (180°C fan oven).
2. Heat the oil over a medium heat and lightly sauté the broccoli until starting to soften.
2. Add the chicken mince to a large mixing bowl with all other ingredients, stirring thoroughly until well combined.
3. Add the partially cooked broccoli to the mixture once cooled, and mix thoroughly again.
4. Shape the mixture into 8 patties using your hands and place on a lined baking tray.
5. Bake in the oven for 15 mins before flipping over and baking for a further 10 minutes.
6. Serve with a burger bun and fresh salad, or a side of sweet potato fries.
Per burger with bun:
kcal Carbs Pro Fat
302 32g 17g 9g
Serves 4
Vegetarian sausage pasta bake
Ingredients:
8 veggie sausages (e.g. Quorn)
300g pasta
1 medium onion, diced
1 garlic clove, minced
1 head of broccoli, chopped
1/2 bag curly kale
2 sticks celery, sliced
1 fresh green chilli, diced
1/2 tbsp rapeseed oil
Cheese sauce
1 can butterbeans, drained
250ml soya milk (or milk of choice)
2/3 tbsp olive oil
40g cheddar cheese
1/2 tsp each salt & garlic granules
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Method:
1. Pre-heat the oven and cook the sausages according to package instructions. Leave to cool.
2. Pulse the cheese sauce ingredients, except the cheese, in a food processor until smooth.
3. Pour the sauce into a pan and heat gently, stirring in the grated cheddar.
4. Boil a pan of water and add a pinch of salt. Boil the pasta for 10 minutes.
5. Heat oil over a medium heat and sweat the onions and garlic until the onions turn clear.
6. Add the remaining veg and cook for a further 10-15 minutes or until softened.
7. Drain the pasta and add the vegetable pan with chopped sausages.
8. Pour over the cheese sauce stir well to transfer to an ovenproof dish.
9. Sprinkle grated cheese over the top and bake for 30 minutes at 180°C.
Per serving:
kcal Carbs Pro Fat
553 72g 28g 18g