15 Easy Healthy Recipes for Every Meal

Daniel Howick

Nutritional Therapist | Fitness Coach | Life Coach

Breakfast Ideas

1. The TBLT Sandwich

Cooking Details

Serves: 1

Prep: 5 min

Cook: 5 min

Difficulty: Easy

Nutritional Details

Calories: 285

Protein: 32g

Carbs: 27g

Fats: 10g

About

Looking to create a scrumptious yet health-conscious sandwich that doesn’t compromise on flavour? You’ve landed in the right place! Welcome to our Turkey Bacon, Lettuce, and Tomato (TBLT) sandwich recipe that aims to deliver mouthwatering taste without derailing your fitness goals. This high-protein, low-fat alternative to the classic BLT packs in all the punch and crunch you love, but with a fraction of the calories and fats.

Indulgent and Nutritious

You’re probably thinking, can a sandwich truly be indulgent and nutritious at the same time? Absolutely! With carefully chosen ingredients like lean turkey bacon and whole-grain bread, we’ve optimised this recipe to suit those who are conscientious about their diet but don’t want to sacrifice taste. Turkey bacon brings in that smoky essence, while fresh lettuce and vine-ripened tomatoes add a crisp, refreshing contrast. All these elements come together to offer a perfect balance of textures and flavours.

Ideal for those who are on a weight management journey, or simply looking to eat healthier, this sandwich is a small step toward a healthier, more vibrant you. So, if you value both well-being and taste, you’re in for a culinary treat.

Get ready to roll up your sleeves and enjoy making this guilt-free culinary masterpiece. It’s quick, it’s easy, and it’s absolutely delicious! Stay tuned for the step-by-step guide below.

INGREDIENTS

4 slices of turkey bacon (or another low-fat bacon alternative)
1 brown roll (whole grain or whole wheat for added fibre and nutrients)
2 slices of tomato
1 leaf of lettuce (romaine or iceberg)
2 tbsp fat-free mayonnaise or Greek yoghourt for a healthier spread
1 tbsp mustard (optional)
1 slice of fat-free or low-fat cheese (optional)

METHOD

Preheat a non-stick skillet over medium heat.
Place the turkey bacon slices onto the skillet and cook until they’re crispy, flipping occasionally. This should take about 3-5 minutes per side.
While the bacon is cooking, slice the brown roll in half.
Spread the fat-free mayonnaise or Greek yoghurt on one side of the roll. If using mustard, spread it on the other half.
Once the bacon is done, arrange it evenly on one half of the roll.
Add the slice of cheese (if you’re using it), followed by the tomato slices and lettuce.
Top with the other half of the roll.
Serve immediately and enjoy!

2. The Power Smoothie

Cooking Details

Serves: 1

Prep: 5 min

Cook: 1 min

Difficulty: Easy

Nutritional Details

Calories: 350

Protein: 30g

Carbs: 45g

Fats: 10g

About

Are you on the hunt for a quick, nutritious pick-me-up that won’t leave you weighed down? Allow me to introduce you to our Power Smoothie—a nutritional powerhouse designed to fuel your day and sustain your active lifestyle. With a precise blend of high-quality protein, healthy fats, and natural sugars, this smoothie is calibrated for maximum energy and satiety, all within a calorie-conscious 350-calorie frame. The macros? An impressive 30g of protein, 45g of carbs, and just 10g of fat.

You may be asking, “How can a smoothie be this well-balanced and still taste amazing?” The secret lies in our handpicked ingredients: a medium banana for that essential natural sweetness and a boost of potassium, skimmed milk to keep the calorie count in check, whey protein to aid muscle recovery and growth, and a dollop of almond butter for a dose of healthy fats and a touch of indulgence.

Well balanced

This isn’t just a smoothie; it’s a carefully engineered meal replacement or supplement tailored to those who are committed to fitness and well-being. Whether you’re dashing off to a meeting, need a post-workout recovery drink, or are simply looking for a balanced breakfast option, this Power Smoothie has got you covered. It’s so easy to make, you’ll be out the door in no time—just blend all the ingredients until smooth, pour into a glass, and you’re good to go!

So, if you believe that nutritious can also be delicious, this smoothie is a dream come true. You’re not just sipping a drink; you’re nurturing your body and soul. Read on to discover how to whip up this quick and tasty masterpiece. Cheers to health and indulgence coexisting in one glass!

INGREDIENTS

1 medium banana (120g)
300g skimmed milk
40g whey protein
20g almond butter

METHOD

Blend all the ingredients until smooth.
Pour into a glass and enjoy immediately.

3. The Breakfast Burrito

Cooking Details

Serves: 1

Prep: 5 min

Cook: 5 min

Difficulty: Easy

Nutritional Details

Calories: 420

Protein: 30g

Carbs: 40g

Fats: 18g

About

Ready to kickstart your day with a breakfast that’s not only hearty but also aligned with your fitness goals? Say hello to our Breakfast Burrito—a culinary delight wrapped in wholesome goodness. At 420 calories and boasting macros of 30g protein, 40g carbs, and 18g fat, this meal perfectly balances taste and nutrition, setting the tone for a productive, energised day ahead.

You might be wondering, “Can a burrito really fit into my wellness-focused lifestyle?” Absolutely! With mindful ingredient choices like whole grain tortillas, black beans for added fibre, and low-fat cheddar cheese, this Breakfast Burrito has been crafted to meet the needs of those who are vigilant about what they eat but don’t want to compromise on flavour. It’s a gastronomic experience that perfectly aligns with your health ambitions.

Versatile Goodness

What makes this dish a standout option is its versatility. It’s ideal for busy mornings when you need a quick yet satisfying meal or for leisurely weekends when you want to indulge without the guilt. The recipe includes high-quality protein sources from eggs and black beans, complemented by the rich flavours of cheddar cheese and salsa. Each bite is a fusion of textures and tastes, all packed into a convenient, hand-held meal.

So, if you’re a believer in the mantra that wholesome food should also be mouthwateringly delicious, you’re in for a real treat. With just a few simple steps, you can whip up this Breakfast Burrito and experience a meal that’s as nourishing for the body as it is pleasurable for the palate. Now, with these additional high-protein breakfast options, you’re well-equipped to meet your daily nutritional needs without sacrificing taste. Scroll down for the step-by-step guide to crafting this delightful morning staple. Enjoy!

INGREDIENTS

2 whole grain tortillas
3 large eggs
50g black beans
30g low-fat cheddar cheese
15g salsa

METHOD

Scramble eggs in a non-stick pan and set aside.
Warm tortillas and place scrambled eggs in the centre.
Add black beans and low-fat cheddar cheese.
Fold into a burrito shape and serve with salsa on the side.

4. Peanut Butter, Chocolate and Banana Protein Bagel

Cooking Details

Serves: 1

Prep: 5 min

Cook: 1 min

Difficulty: Easy

Nutritional Details

Calories: 420

Protein: 28g

Carbs: 50g

Fats: 15g

About

Looking for a breakfast that’s as delicious as it is balanced? Meet our Peanut Butter, Chocolate and Banana Protein Bagel—a stellar way to fuel your morning. With 420 calories and a well-rounded macro profile of 28g protein, 50g carbs, and 15g fat, this breakfast option is more than just tasty; it’s a nutritional powerhouse.

You might think that something this delectable can’t possibly be good for you, but think again. By using a whole-grain bagel as the base, incorporating protein-rich peanut butter, and adding the natural sweetness of a medium banana, this dish is both flavourful and health-conscious.

Quick and Effective

This protein-packed bagel is perfect for those mornings when you’re on the run but still crave something that ticks all the nutritional boxes. The process is simple: toast, spread, and top. Within minutes, you’ll have a breakfast that’s not just scrumptious but also rich in essential nutrients.

If you’ve been searching for a breakfast that doesn’t compromise on either health or taste, your quest ends here. Quick to prepare yet utterly satisfying, our Peanut Butter and Banana Protein Bagel might just become your go-to morning favourite. Read on to get the easy-peasy instructions. Cheers to a breakfast that truly delivers!

INGREDIENTS

1 whole-grain bagel (100g)
30g peanut butter
1 medium banana (120g)
15g chocolate whey protein powder

METHOD

Toast the bagel until crispy.
Mix peanut butter and whey protein powder to form a creamy spread.
Spread the protein-infused peanut butter on each bagel half.
Add sliced banana and serve.

5. Apple Cinnamon Overnight Oats

Cooking Details

Serves: 1

Prep: 5 min

Cook: 12 hours

Difficulty: Easy

Nutritional Details

Calories: 350

Protein: 28g

Carbs: 45g

Fats: 10g

About

Fancy a no-fuss, nutritious breakfast that’s ready when you are? Our Apple Cinnamon Overnight Oats offer the ideal blend of convenience and health. This delicious recipe clocks in at just 350 calories and boasts an impressive macro balance—28g protein, 45g carbs, and a modest 10g fat.

Sceptical that oats can transform into something exciting? Let’s dispel that notion. This dish takes the humble oat to the next level with the addition of natural sweetness from chopped apple, a hint of spice from cinnamon, and protein from whey powder. Toss in some chia seeds for added fibre and omega-3s, and you’ve got a complete meal that’s nutritious and filling.

Refuelling Fullness

Perfect for busy mornings or post-workout refuelling, these overnight oats are the epitome of a grab-and-go breakfast. Simply mix the ingredients in a jar, refrigerate overnight, and you’re set! No cooking, no hassle, but all the flavour and nutrition you need to kick-start your day.

So, if you’re seeking a breakfast that combines simplicity with nutritional balance, your search ends here. Just scroll down for the straightforward instructions and enjoy a morning meal that’s as tasty as it is beneficial for your well-being. Here’s to starting the day on a high note!

INGREDIENTS

50g rolled oats
200ml almond milk
1 medium apple (120g), chopped
10g chia seeds
30g whey protein powder
5g cinnamon.

METHOD

Mix rolled oats and almond milk in a jar.
Add chopped apple, chia seeds, and whey protein powder.
Sprinkle with cinnamon and stir.
Cover and refrigerate overnight.

Lunch Ideas

6. Grilled Chicken Salad With Avocado

Cooking Details

Serves: 1

Prep: 10 min

Cook: 20 mins

Difficulty: Easy

Nutritional Details

Calories: 410

Protein: 45g

Carbs: 18g

Fats: 18g

About

In search of a meal that’s both hearty and health-focused? Say hello to our Grilled Chicken and Avocado Salad—a nutrient-packed dish that satisfies without going overboard on calories. This salad is a nutritional gem, with approximately 400-410 calories and a well-rounded macro profile of 45g protein, 18g carbs, and 18g fat.

You may be wondering, “Can a salad really fill me up and provide all the nutrients I need?” The answer is a resounding yes. This isn’t just a bunch of leaves on a plate; it’s a carefully constructed meal. Lean grilled chicken breast provides a substantial protein kick, mixed greens offer essential vitamins and minerals, and avocado brings in healthy fats. Add in the crunch of cucumber and cherry tomatoes, and you’ve got a medley of textures and flavours that’s anything but boring.

It Doesn’t Get Much Easier

Whether you’re looking for an effortless weekday lunch or a quick dinner that doesn’t skimp on taste, this Grilled Chicken and Avocado Salad has got you covered. And the best part? It’s super easy to put together. A little toss here, a drizzle there, and you’re all set to enjoy a meal that aligns perfectly with your wellness goals.

So, if you’re all about meals that are both pleasurable to the palate and good for your physique, you’re in for a treat. Dive into this wholesome, delectable salad and give your body the nourishment it deserves. Check out the straightforward instructions below and get ready to enjoy a feast for the senses. Bon appétit!

INGREDIENTS

150g grilled chicken breast
50g mixed greens
30g cherry tomatoes
30g cucumber
40g avocado
2g balsamic glaze

METHOD

Toss the mixed greens, cherry tomatoes, and cucumber in a bowl.
Slice the avocado and place it atop the mixed greens.
Add the grilled chicken breast to the salad.
Drizzle the balsamic glaze over the top for a flavourful finish.

7. Chicken Sausage Sandwich

Cooking Details

Serves: 1

Prep: 5 min

Cook: 15 mins

Difficulty: Easy

Nutritional Details

Calories: 550

Protein: 40g

Carbs: 50g

Fats: 16g

About

INGREDIENTS

5 Chicken Heck sausages (approx. 350g)
2 slices of Hovis Granary Medium Slice bread
4-5 small gherkins, sliced (approx. 20g)
1 tablespoon Lighter Than Light Hellmann’s Mayo (approx. 15g)

METHOD

Cook the Chicken Heck sausages according to the package instructions, either by grilling, baking, or pan-frying.
While the sausages are cooking, lightly toast the slices of Hovis Granary Medium Slice bread.
Spread the Lighter Than Light Hellmann’s Mayo evenly on one side of each slice of toasted bread.
Layer the sliced gherkins on top of the mayo on one of the slices.
Once the sausages are cooked, arrange them on top of the gherkins.
Close the sandwich with the second slice of bread, mayo side down.
Optional: Cut the sandwich in half for easier eating and presentation.

8. Steak and Rice

Cooking Details

Serves: 1

Prep: 10 min

Cook: 12 min

Difficulty: Easy

Nutritional Details

Calories: 550

Protein: 45g

Carbs: 50g

Fats: 12g

About

Introducing a meal that perfectly marries taste, convenience, and nutritional excellence: the Steak and Rice dish. Boasting a calorific value of around 550-600 and a macronutrient profile of 45g protein, 50g carbs, and just 12g fat, this meal is a godsend for those focused on a balanced, high-protein, and low-fat diet. In less than 30 minutes, you can whip up this culinary delight, which not only meets but exceeds your nutritional goals.

A Great All-rounder

What’s more, this isn’t about eating bland, ‘healthy’ food; this is about indulging in a gourmet experience that tickles your taste buds while nourishing your body. The lean steak offers a rich, succulent flavour, complemented beautifully by the nutty texture of brown rice and the vibrant, sautéed vegetables. So, if you’re looking for a dish that’s as pleasing to the palate as it is beneficial for your physique, this Steak and Rice recipe ticks all the boxes. Enjoy!

INGREDIENTS

150g lean beef steak (sirloin or tenderloin)
1 pack of microwaveable brown rice (approx. 250g cooked)
1 medium-sized red bell pepper, sliced
1 medium-sized onion, sliced
2 cloves garlic, minced
1 tablespoon olive oil
Salt and pepper to taste
Optional: Fresh parsley for garnish

METHOD

Microwave the Rice: To begin with, microwave the brown rice according to the package instructions. It’s a fantastic shortcut to save time without sacrificing nutritional benefits.
Season the Steak: While your rice is cooking, take a moment to season the lean beef steak with salt and pepper. Lean cuts offer the perfect high-protein, low-fat balance you’re aiming for.
Cook the Vegetables: Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the sliced onion, red bell pepper, and minced garlic. Sauté until they soften and gain a bit of colour. Remove and set aside.
Grill the Steak: In the same skillet, cook the beef steak to your liking. For medium-rare, around 3-4 minutes per side usually suffices. After cooking, let the steak rest for a few minutes before slicing.
Bring It All Together: Open your packet of cooked microwaveable brown rice and layer it on your plate. Next, add the sautéed vegetables, followed by the succulent slices of beef steak.
Optional Garnish: If you’d like, add a sprig or sprinkle of fresh parsley for both flavour and a dash of colour.
Optional: For those who enjoy a sauce, consider a light drizzle of olive oil or your favourite low-fat dressing, but remember to account for any additional fats.

9. Tuna Jacket Potato

Cooking Details

Serves: 1

Prep: 5 min

Cook: 35 min

Difficulty: Easy

Nutritional Details

Calories: 475

Protein: 40g

Carbs: 50g

Fats: 10g

About

When it comes to finding a meal that is not only satisfying but also packed with essential nutrients, look no further than this Quick and Easy Tuna-Stuffed Jacket Potato. This straightforward recipe offers a balanced meal option that takes the guesswork out of healthy eating, without sacrificing flavour or satisfaction.

Nutrient Dense

Let’s talk about the nutrients. Tuna is a lean protein source that’s rich in omega-3 fatty acids, which are vital for heart health and cognitive function. Potatoes are a good source of complex carbohydrates, providing the sustained energy you need to get through your day. The FAGE 0% Greek Yoghurt adds a creamy texture without the added fat, along with a boost of calcium and probiotics for gut health. The meal is also rounded off with fibre-rich elements like a baked potato skin and spring onions, ensuring you feel full and satiated.

And the best part? This meal is incredibly easy to make. With just a few simple ingredients and steps, you can whip up a nutritious dish that’s perfect for a busy weeknight or a quick lunch. Its high protein content makes it especially suitable for post-workout recovery or as part of a balanced diet aimed at muscle maintenance and growth.

So, whether you’re new to cooking or a seasoned chef, this Tuna-Stuffed Jacket Potato recipe is designed to keep you nourished and satisfied, without requiring hours in the kitchen.

INGREDIENTS

1 large baking potato (approx. 300g)
1 can of tuna in water, drained (approx. 120g)
2 tablespoons FAGE 0% Greek Yoghurt (approx. 30g)
1 spring onion, finely chopped (approx. 10g)
Salt and pepper to taste
Optional: sprinkle of paprika or chilli flakes for added flavour

METHOD

Preheat your oven to 200°C. Wash the baking potato and pierce it multiple times with a fork.
Place the potato on a baking tray and bake for 45-60 minutes, or until the skin is crispy and the inside is soft.
While the potato is baking, mix the drained tuna, FAGE 0% Greek Yoghurt, and chopped spring onion in a bowl. Add salt and pepper to taste.
Once the potato is cooked, carefully cut it open lengthwise to create a pocket.
Stuff the tuna mixture into the pocket of the baked potato.
Optional: Sprinkle a dash of paprika or chilli flakes on top for added flavour.

10. Mexican Chicken Pitta

Cooking Details

Serves: 1

Prep: 5 min

Cook: 20 min

Difficulty: Easy

Nutritional Details

Calories: 425

Protein: 40g

Carbs: 45g

Fats: 10g

About

Are you looking for a post-workout meal that hits all the right notes? Look no further. Our Healthy Quick Mexican Chicken Pitta with Lightest Philadelphia Cheese is not just quick and easy to prepare, but it’s also incredibly tasty and delicious. More importantly, it packs a nutritional punch that is perfect for your recovery phase.

This dish offers a balanced blend of macronutrients, making it a nutrient-dense option that’s as satiating as it is flavourful. With lean protein from the chicken to help repair and build muscle, complex carbs from the whole-grain pitta for sustained energy, and healthy fats from avocado, it’s a holistic meal that promotes optimal recovery and overall well-being.

Whether you’ve just finished an intense workout or are simply looking for a meal that is both nutritious and delightful, this Mexican Chicken Pitta delivers on all fronts. You don’t have to spend hours in the kitchen to enjoy a meal that’s beneficial for your body; this dish is proof that quick and healthy can also be satisfying and delicious.

INGREDIENTS

150g grilled chicken breast, thinly sliced
1 whole-grain pitta bread
2 tablespoons Lightest Philadelphia Cream Cheese (approx. 30g)
50g mixed greens (e.g., spinach, rocket)
50g broccoli
1 small tomato, diced (approx. 50g)
1/2 small avocado, sliced (approx. 50g)
1 teaspoon Mexican spice blend (e.g., cumin, paprika, chilli powder)
Salt and pepper to taste.

METHOD

Preheat your grill or a non-stick skillet over medium heat.
Season the chicken breast slices with the Mexican spice blend, salt, and pepper.
Grill the chicken for about 3-4 minutes on each side or until it’s fully cooked. Set aside.
Pan fry broccoli until it softens. Set aside.
Toast the whole-grain pitta bread lightly until it’s warm and slightly crispy.
Cut open the pitta to create a pocket and spread the Lightest Philadelphia Cream Cheese inside.
Stuff the pitta with mixed greens, followed by the grilled chicken slices.
Add the diced tomato and avocado slices on top of the chicken.
Optional: Add a squeeze of lime or a sprinkle of extra Mexican spices for added flavour.

Dinner Ideas

11. Beef Chilli Con Carne and Rice

Cooking Details

Serves: 4

Prep: 5 min

Cook: 30 min

Difficulty: Easy

Nutritional Details

Calories: 600

Protein: 40g

Carbs: 60g

Fats: 15g

About

If you’re on the hunt for a meal that’s as nutritious as it is delicious, then this 3% Beef Mince Chilli and Rice recipe has got you covered. This hearty dish is not only a great option post-workout, but it’s also quick and easy to make, thanks to convenient ingredients like frozen vegetables and microwaveable wholegrain rice.

When it comes to nutritional value, this recipe is a powerhouse. The 3% Beef Mince is lean but protein-rich, fantastic for muscle repair and recovery. Kidney beans add more protein and fibre, making the dish incredibly satiating. Frozen spinach and sweetcorn pack in vitamins and minerals, making the meal nutrient-dense. And let’s not forget the accompanying FAGE 0% Greek Yoghurt dip, which adds a creamy tang without the extra calories or fat.

Satisfy your hunger and nourish your body with this easy-to-make, flavourful Beef Mince Chilli and Rice dish.

Side Note: The Benefits of Using Frozen Vegetables

When it comes to convenient, healthy cooking, frozen vegetables are a game-changer. Contrary to popular belief, frozen veggies are often just as nutritious as their fresh counterparts, if not more so. Why? Because they are typically frozen at the peak of their ripeness, locking in essential nutrients like vitamins and minerals.

For those who lead an active, fast-paced lifestyle, using frozen vegetables in recipes like our 3% Beef Mince Chilli and Rice can save precious time without sacrificing nutrition. There’s no need to wash, chop, or prep; these veggies are ready to go straight from the freezer to the pan. This not only speeds up your meal prep but also reduces food waste, as frozen vegetables have a longer shelf life than fresh produce.

So, the next time you find yourself reaching for fresh produce, consider opting for frozen vegetables instead. You’ll still get all the nutritional benefits while making your cooking process quicker and more efficient.

INGREDIENTS

500g 3% Beef Mince
1 can kidney beans, drained (approx. 400g)
1 cup frozen onion (approx. 150g)
2 tablespoons frozen garlic (approx. 20g)
1 cup frozen sweetcorn (approx. 150g)
3 tablespoons tomato puree (approx. 45g)
1 can tinned chopped tomatoes (approx. 400g)
2 cups frozen spinach (approx. 200g)
1 teaspoon cumin
1 teaspoon chilli powder
Salt and pepper to taste

METHOD

In a large pan over medium heat, sauté the frozen onion and garlic until they begin to soften.
Add the 3% Beef Mince to the pan and cook until browned, breaking it apart as it cooks.
Stir in the kidney beans, frozen sweetcorn, tomato puree, and tinned chopped tomatoes.
Add the cumin, chilli powder, salt, and pepper. Mix well.
Let the mixture simmer for about 20 minutes, adding in the frozen spinach halfway through.
While the chilli is simmering, prepare the microwaveable wholegrain rice according to the package instructions.
For the dip, mix the FAGE 0% Greek Yoghurt, chives, lemon juice, and a pinch of salt in a small bowl.

For the Rice:

4 pouches microwaveable wholegrain rice (approx. 800g)

For the Dip:

1 cup FAGE 0% Greek Yoghurt (approx. 200g)
2 tablespoons chives, finely chopped
1 tablespoon lemon juice
Salt to taste

12. Roast Chicken And Vegetables Dinner

Cooking Details

Serves: 4

Prep: 5 min

Cook: 30 min

Difficulty: Easy

Nutritional Details

Calories: 565

Protein: 50g

Carbs: 45g

Fats: 12g

About

When it comes to meals that are quick to prepare, nutritious, and satisfying, this Roast Chicken Breast recipe with Frozen Vegetables and Low-Sodium Gravy ticks all the boxes. Lean chicken breast supplies a generous amount of protein, essential for muscle growth and repair. The frozen vegetable medley of broccoli, carrots, and peas adds vitamins, minerals, and fibre, making this dish a nutrient-dense powerhouse.

Frozen sweet potato mash offers complex carbohydrates for sustained energy, while the low-sodium Bisto gravy adds that comforting, home-cooked flavour we all love. It’s an ideal meal for anyone in a hurry, particularly after an intense workout session.

INGREDIENTS

4 chicken breasts (approx. 600g)
2 tablespoons olive oil
Salt and pepper to taste
1 teaspoon thyme
1 teaspoon rosemary
300g frozen broccoli
300g frozen carrots
300g frozen peas
600g frozen sweet potato
4 servings of low-sodium Bisto instant gravy (prepared as per package instructions)

METHOD

Preheat the oven to 220°C (425°F). Line a baking tray with parchment paper.
Rub the chicken breasts with olive oil, salt, pepper, thyme, and rosemary.
Place the seasoned chicken breasts on the prepared baking tray and roast for 25-30 minutes, or until fully cooked.
While the chicken is roasting, steam or microwave the frozen broccoli, frozen carrots, and frozen peas according to package instructions.
Prepare the low-sodium Bisto instant gravy as per the package instructions.
Heat the frozen sweet potato according to package instructions and mash to desired texture.
Serve the roast chicken breast alongside the steamed frozen vegetables, gravy, and sweet potato mash.

13. Protein Packed Omelette

Cooking Details

Serves: 1

Prep: 5 min

Cook: 15 min

Difficulty: Easy

Nutritional Details

Calories: 455

Protein: 40g

Carbs: 30g

Fats: 15g

About

Finishing off your day with a balanced, nutritious meal is essential, and this Protein-Packed Omelette and Granary Toast recipe fits the bill perfectly. It’s quick, simple, and exceptionally high in protein, making it a fantastic choice for both fitness enthusiasts and anyone looking to eat healthily.

The combination of egg whites and Eat Lean protein cheese ensures you’re getting a protein-packed meal, vital for muscle growth and repair. Adding a slice of fibre-rich granary toast makes this meal not only satisfying but also nutrient-dense. With colourful red peppers and hearty mushrooms, it’s a tasty way to get in your morning veggies. Plus, a dollop of green pesto adds an extra layer of flavour to this already delicious omelette.

INGREDIENTS

200g egg whites
1 whole egg
1/2 red pepper, diced (approx. 75g)
20g frozen red onion
50g white mushrooms, sliced
10g green pesto
15g eat lean protein cheese, grated

METHOD

Whisk the egg whites and whole egg together in a bowl. Add a pinch of salt and pepper for seasoning.
Heat a non-stick pan over medium heat and lightly spray with cooking oil.
Sauté the diced red pepper and sliced mushrooms until softened.
Pour the whisked egg mixture into the pan over the vegetables.
Drop spoonfuls of green pesto evenly over the surface of the omelette.
Sprinkle the Eat Lean protein cheese over the top.
Cook the omelette until it’s set at the edges but still slightly runny in the centre. Fold it in half and continue cooking until fully set.
Toast a slice of Hovis Granary Medium bread while the omelette is cooking.
Serve the omelette hot, alongside the granary toast.

14. Healthy Chicken Curry

Cooking Details

Serves: 4

Prep: 10 min

Cook: 25 min

Difficulty: Easy

Nutritional Details

Calories: 620

Protein: 45g

Carbs: 52g

Fats: 20g

About

When it comes to balancing convenience and nutrition, our quick and healthy chicken curry with frozen vegetables and microwaveable wild rice hits the spot. This hearty dish is perfect for anyone who’s always on the go but still wants a nutritious, protein-packed meal. Using microwaveable wild rice not only shaves off prep time but also provides a nutty, wholesome base for your curry. The frozen vegetables add a colourful, nutrient-rich component, making this a well-rounded meal that’s excellent for post-workout recovery and general well-being.

INGREDIENTS

600g chicken breast, cubed
1 tablespoon olive oil
1 large onion, chopped (or 150g frozen chopped onion)
2 cloves garlic, minced (or 2 teaspoons frozen minced garlic)
1 tablespoon curry powder
1 teaspoon turmeric
1 teaspoon cumin
1 teaspoon coriander
400g can of light coconut milk
400g frozen mixed vegetables (e.g., broccoli, bell peppers, carrots)
Salt and pepper to taste
200g microwaveable wild rice

METHOD

Heat olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic, sautéing until translucent.
Add the cubed chicken breast to the skillet, cooking until it turns white on all sides.
Stir in the curry powder, turmeric, cumin, and coriander, making sure the chicken is well-coated with the spices.
Add the can of light coconut milk to the skillet, stirring to combine.
Mix in the frozen vegetables and bring the curry to a gentle boil.
Reduce heat, cover, and simmer for about 15 minutes, or until the chicken is cooked through and the vegetables are tender.
While the curry is simmering, prepare the microwaveable wild rice according to package instructions.
Serve the chicken curry hot, over a bed of wild rice.

15. Salmon, Egg White Omelette and Rice

Cooking Details

Serves: 2

Prep: 8 min

Cook: 20 min

Difficulty: Easy

Nutritional Details

Calories: 650

Protein: 50g

Carbs: 60g

Fats: 20g

About

In today’s fast-paced world, finding time for nutritious meals can be a challenge. That’s why our salmon, egg white omelette, and rice with broccoli recipe is a godsend. It’s quick, easy to prepare, and packed full of nutrients to help with your recovery and overall well-being. The microwaveable rice offers convenience without compromising on nutrition, and when coupled with protein-rich salmon and an egg white omelette, this dish becomes a nutrient-dense powerhouse. Perfect as a post-workout meal, it will keep you satiated and help speed up your recovery.

INGREDIENTS

2 salmon fillets (approx. 150g each)
1 tablespoon soy sauce
1 teaspoon sesame oil
Salt and pepper to taste
4 egg whites
1 tablespoon chopped spring onions
1 teaspoon sesame oil
Salt to taste
1 packet of microwaveable rice (approx. 250g)
200g fresh broccoli (or 200g frozen broccoli florets)
1 teaspoon olive oil

METHOD

Preheat your oven to 200°C. Line a baking sheet with parchment paper.
Place the salmon fillets on the baking sheet. Drizzle with soy sauce and sesame oil, then season with salt and pepper. Bake for 12-15 minutes or until cooked through.
While the salmon is baking, whisk the egg whites in a bowl. Add chopped spring onions and a pinch of salt.
Heat sesame oil in a non-stick pan over medium heat. Pour the egg white mixture into the pan and cook until set, then flip to cook the other side.
Prepare the microwaveable rice according to the package instructions.
Steam the broccoli florets until tender, either in a steamer or by microwaving them with a tablespoon of water for about 4 minutes.
Drizzle olive oil over the cooked broccoli and season with a pinch of salt.

Disclaimer:

Please note that the nutritional data provided are estimates and may vary based on portion sizes and specific brands of ingredients used.

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