Dinner

  • Serves - 4

    Cal - 410

    Pro - 25g

    • 4 salmon fillets

    • 1 courgette, sliced

    • Asparagus

    • 1 red bell pepper, sliced

    • 1 red onion, sliced

    • 2 tablespoons olive oil

    • Salt, pepper and any spice to taste

  • Step 1: Preheat your grill to medium-high heat.

    Step 2: In a large bowl, toss the courgette, pepper, and onion with the olive oil, salt, and pepper.

    Step 3: Place the vegetables on the grill and cook for about 8-10 minutes, flipping once, until they are tender and charred.

    Step 4: While the vegetables are grilling, season the salmon fillets with seasoning, salt and pepper.

    Step 5: Place the salmon fillets on the grill and cook for about 6-8 minutes, flipping once, until they are cooked to your desired level. Leave longer for crispy skin.

    Step 6: Serve the grilled salmon with the roasted vegetables on the side.

  • Serves - 4

    Cal - 476

    Pro - 25g

    • 225g spaghetti

    • 450g low fat turkey mince

    • 1/2 cup breadcrumbs

    • 1 egg

    • 1/4 cup grated Parmesan cheese

    • 1 teaspoon Italian seasoning

    • 1/2 teaspoon garlic powder

    • 1/2 teaspoon salt

    • 1/4 teaspoon pepper

    • 1 jar pasata sauce

  • STEP 1: Cook the spaghetti according to package instructions.

    STEP 2: In a large bowl, mix together the turkey, breadcrumbs, egg, Parmesan cheese, Italian seasoning, garlic powder, salt, and pepper. Roll the mixture into small meatballs.

    STEP 3: Heat a large skillet over medium heat. Add the meatballs to the skillet and cook for 8-10 minutes, or until they are cooked through.

    STEP 4: Add the pasata sauce to the skillet with the meatballs and simmer for 5 minutes.

    STEP 5: Serve the meatballs and sauce over the cooked spaghetti.

  • Serves - 4

    Cal - 397

    Pro - 30g

    • 450g sirloin steak, thinly sliced

    • 2 cups broccoli florets

    • 1 cup sliced peppers

    • 1 cup sliced onion

    • 2 cloves garlic, minced

    • 2 tablespoons olive oil

    • 2 tablespoons soy sauce

    • 1 tablespoon honey

    • 1 teaspoon cornstarch

    • 90g Rice

  • STEP 1: Heat a large skillet or wok over high heat. Add the olive oil and swirl to coat the pan.

    STEP 2: Add the sliced steak to the pan and cook for 2-3 minutes, or until it is browned on both sides.

    STEP 3: Add the broccoli, bell peppers, onion, and garlic to the pan. Stir-fry for 3-4 minutes, or until the vegetables are tender.

    STEP 4: In a small bowl, mix together the soy sauce, honey, and cornstarch. Pour the mixture into the pan and stir to coat the beef and vegetables.

    STEP 5: Serve the stir-fry over rice

  • Serves - 4

    Cal - 327

    Pro - 19g

    • 1 tablespoon olive oil

    • 1 onion, diced

    • 2 cloves garlic, minced

    • 1 red pepper, diced

    • 1 green pepper, diced

    • 1 cup diced courgette

    • 1 can kidney beans, rinsed and drained

    • 1 can black beans, rinsed and drained

    • 1 can diced tomatoes

    • 1 cup vegetable stock

    • 1 tablespoon chili powder

    • 1 teaspoon ground cumin

    • 1/2 teaspoon salt

    • 1/4 teaspoon black pepper

    • 1/4 teaspoon red pepper flakes (optional)

  • Step 1: Heat the olive oil in a large pot over medium heat. Add the onion, garlic, peppers, and courgette to the pot and sauté for 5-6 minutes, or until the vegetables are tender.

    Step 2: Add the kidney beans, black beans, tomatoes, vegetable broth, chili powder, cumin, salt, black pepper, and red pepper flakes (if using) to the pot. Stir to combine.

    Step 3: Bring the chili to a boil, then reduce the heat to low and simmer for 15-20 minutes, or until the vegetables are tender and the flavors have melded.

    Step 4: Serve the chili with your choice of toppings, such as shredded cheese, sour cream, and chopped fresh cilantro.

  • Serves - 3

    Cal - 346

    Pro - 32g

  • Step 1: Heat the oil in a large pan

    Step 2: Add the carrots, celery and garlic, and cook for 5 mins until starting to soften.

    Step 3: Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.

    Step 4: Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked.

    Step 5: Ladle into a bowl and serve with a spoon.

    Step 6: Add the other 2 portions to freezer bags to save for another day.

  • Serves - 4

    Cal - 398

    Pro - 26g

  • Step 1: Heat the oil in a frying pan over a high heat and fry the chicken for 3 mins.

    Step 2: Stir in the chorizo and cook for 2 mins more until the chicken is light golden and the chorizo has released its fat.

    Step 3: Scoop the chicken and chorizo into a bowl using a slotted spoon, leaving as much oil in the pan as you can. Set aside.

    Step 4: Boil your rice and tip the leek and red pepper into the pan and cook for 2 mins, stirring frequently until slightly softened.

    Step 5: Add the kale and fry for 1 min more until the leaves have just started to wilt at the edges.

    Step 6: Drizzle in the soy sauce and vinegar and scatter in the rice.

    Step 7: Stir the chicken and chorizo back into the pan and toss everything together to combine.

  • Serves - 4

    Cal - 267 + rice

    Pro - 19g

  • Step 1: Put 225g new potatoes, cut into chunks, in a pan of boiling water and cook for 5 minutes

    Step 2: Add 100g trimmed and halved green beans and cook for a further 3 minutes, by which time both should be just tender but not too soft. Drain and put to one side.

    Step 3: In a wok or large frying pan, heat 1 tbsp vegetable or sunflower oil until very hot, then drop in 1 chopped garlicclove and cook until golden, this should take only a few seconds. Don’t let it go very dark or it will spoil the taste.

    Step 4: Spoon in 1 rounded tbsp Thai green curry paste and stir it around for a few seconds to begin to cook the spices and release all the flavours.

    Step 5: Next, pour in a 400ml can of coconut milk and let it come to a bubble.

    Step 6: Stir in 2 tsp Thai fish sauce and 1 tsp caster sugar, then 450g bite-size chicken pieces. Turn the heat down to a simmer and cook, covered, for about 8 minutes until the chicken is cooked.

    Step 7: Tip in the potatoes and beans and let them warm through in the hot coconut milk, then add 2 finely shredded lime leaves (or 3 wide strips lime zest)

    Step 8: Add a good handful basil leaves, but only leave them briefly on the heat or they will quickly lose their brightness.

    Step 9: Scatter with lime to garnish and serve immediately with boiled rice.

  • Serves - 3

    Cal - 504

    Pro - 39g

  • Step 1: Briefly blitz half the prawns, half the salmon, the spring onions, lemon zest and half the coriander in a food processor until it forms a coarse paste.

    Step 2: Tip into a bowl, stir in the rest of the prawns and salmon, season well and shape into four burgers.

    Step 3: Chill for 10 mins.

    Step 4: Mix the mayo and chilli sauce together in a small bowl, season and add some lemon juice to taste. Mix the lettuce with the cucumber, dress with a little of the remaining lemon juice and 1 tsp olive oil, then set aside.

    Step 5: Heat the remaining oil in a large frying pan and fry the burgers for 3-4 mins each side or until they have a nice crust and the fish is cooked through.

    Step 6: Serve with the salad on the side or in toasted burger buns, if you like, with a good dollop of the spicy mayo.

  • Serves - 4

    Cal - 372

    Pro - 28g

  • Step 1: Heat the oil in a frying pan and cook the onion on a medium heat until softened.

    Step 2: Add the beef with some black pepper and a little salt, breaking up any lumps with a wooden spoon, and cook until browned.

    Step 3: Add the chipotle and Cajun seasoning.

    Step 4: Give it a good stir and cook for 1 min more.

    Step 5: Tip in the beans and tomatoes, then crumble over the stock cube. Add a can of water and simmer for about 20-30 mins, add most of the coriander.

    Step 6: Serve the chilli in a bowl on top of the rice, sprinkled with the rest of the coriander.

    Step 7: Allow the portions you are freezing to cool before freezing.

  • Serves - 3

    Cal - 486

    Pro - 28g

    • 250g couscous

    • 3 tbsp olive oil

    • 1 chopped onion

    • 2 large sliced skinless boneless chicken breast fillets

    • 85g blanched almonds

    • 1 tbsp hot curry paste

    • 100g halved ready-to-eat apricots

    • 120g pack fresh coriander

    • Salad of your choice

  • Step 1: Prepare couscous with chicken stock, according to the packet instructions.

    Step 2: Heat olive oil in a pan and cook the onion for 2-3 mins until softened.

    Step 3: Toss in chicken breast fillets and stir fry for 5-6 mins until tender.

    Step 4: Add the blanched almonds and, when golden, stir in the hot curry paste and cook for 1 min more.

    Step 5: Add the couscous along with the apricots and the coriander.

    Step 6: Toss until hot then serve, add optional plain yogurt if you like.

    Step 7: Add salad of your choice on the side.