Banana Matcha Smoothie
Serves 1 – 225kcals
5.9g Protein
6.5g Fat
32g Carbs
1 ripe Banana
50g Fresh Spinach
1 tsp Pukka Matcha Chai Powder
1 tbsp Flaxseed
1/2 tsp Vanilla Extract
125mls Unsweetened Almond Milk
Add all of the ingredients to a blender
Pulse until smooth
Pour and enjoy!
Isotonic sports drink
Serves 1
- 40-80 g sugar
- 1-litre tepid water
- ¼ tsp salt (optional)
- Sugar-free squash for flavouring (optional)
Add all of the ingredients to a bottle and shake
Berry Smoothie Bowl
Serves 2 – 373kcals
7.7g Protein
18.1g Fat
37.9g Carbs
400g Morrisons Red Smoothie Mix
300mls Koko Coconut Milk
45g Kellogg’s Plant Protein Crunch
20g Cocoa Nibs
20g Toasted Coconut Flakes
75g Blackberries
Mix the cocoa and protein crunch granola together and put to one side
Add the frozen fruit and milk to a blender and mix on high until smooth
Divide the smoothie mix between two bowls
Decorate with the crunch granola, toasted coconut and the blackberries
Enjoy immediately after garnishing
Banana & Mango Smoothie Bowl
Serves 2 – 487kcals
16.7g Protein
19.9g Fat
58.5g Carbs
2 Bananas, chopped and frozen
250g Mango Pieces, frozen
400mls Koko Coconut Milk
6tbsp Powder Peanut Butter
20g Toasted Coconut Flakes
15g Chia Seeds
20g Unsalted Peanuts
Mix the peanut powder with water until it reaches a ‘pourable’ consistency. Put to one side
Add the fruit and milk to a blender and blend until smooth
Divide between two serving bowls
Drizzle with the peanut butter, and sprinkle with the seeds, coconut and peanuts
Serve immediately and enjoy!
Raspberry & Tahini Overnight Oats
Serves 2 – 386kcals
11.4g Protein
16.2g Fat
44.6g Carbs
90g Jumbo Rolled Oats
20g Tahini
1 ripe Banana, mashed
250mls Unsweetened Almond Milk
150g Raspberries, halved
15g Walnuts
Whisk the milk with the tahini until it is not lumpy
Add the oats, banana and tahini milk to a a Tupperware box and securely seal
Shake well so that the ingredients are mixed
Leave in the fridge overnight
GIve the oats a stir before serving, and divide between 2 serving bowls
Top with the chopped raspberries and finish with the walnuts
Enjoy!
Pineapple Salsa
Serves 6 – 42kcals
0.2g Fat
10.6g Carbs
0.8g Protein
300g Fresh Pineapple, finely diced
1/2 small Red Onion, finely diced
1/2 Red Bell Pepper, finely diced
2 Green Chillis, diced
10g Fresh Coriander, chopped
Juice from 3 Limes
1/4 tsp Salt
Add the fruit, vegetables and coriander in a bowl and mix well
Add the lime juice and salt to the bowl and mix well
Taste the salsa and season with additional lime juice and salt as required
Serve as a side to BBQ meats, grilled meats, on tacos or on avocado toast
Soy Grilled Quail Eggs
Makes 24 – 22 kcals each
1.4g Protein
1.8g Fat
0.2g Carbs
24 Quail Eggs
1 tbsp Sesame Oil
2 tbsp Dark Soy Sauce
1 tsp Salt
1 tbsp Sesame seeds
Boil the Quail Eggs for 90 seconds, then remove and plunge into iced water
Peel the eggs, making sure to remove the membrane
Mix the soy and the sesame oil together in a bowl, and add the eggs to the bowl. Leave to marinate for 30 mins
In a frying pan, dry roast the sesame seeds until they start to brown, then remove from the heat
In a spice grinder, or with a mortar and pestle, grind the sesame seeds and the salt together into a rough sesame seed salt
Heat a griddle pan over a medium high heat until hot
Remove the eggs from the marinade and grill for 20-30 seconds on each side together char marks
Remove the eggs from the heat and stick on a wooden skewer
Serve warm or at room temperature, with a little of the sesame salt sprinkled over them
Enjoy!
Baked Eggs with Spinach & Mushrooms
Makes 4 – 202 kcal
11.7g Protein
15.8g Fat
2.6g Carbs
25g Lurpak Light
2 Garlic Cloves, minced
1/2 tsp Fresh Thyme
Pinch Chilli Flakes
300g Mushrooms, sliced
220g Baby Spinach
Salt & Pepper
4 Large Eggs
2 tbsp Double Cream
15g Parmesan, grated
Pre heat the oven to 200 degrees and grease 4 individual ramekins
In a large frying pan, heat the Lurpak over a medium heat and cook the mushrooms with the garlic, chilli and thyme
Once cooked, season the mushrooms and then add the spinach to the pan
Cook until the spinach is wilted then remove from the heat and drain on some paper towels
Divide the mix between the ramekins and press down, leaving a dent in the middle
Crack and egg into each ramekin, drizzle with some cream and sprinkle with the parmesan
Place the ramekins in a large baking dish and fill the dish with hot water until it is halfway up the side for the ramekins
Bake in the oven for approximately 10 minutes, until the eggs are cooked to your liking
Remove from the oven and carefully remove the ramekins from the hot water
Serve immediately and enjoy!
Salmon Bagel
Serves 2 – 315 kcals
23.4g Protein
15.1g Fat
19.3g Carbs
2 High Protein Bagel Thins
2 tbsp Philadelphia Light
120g Smoked Salmon Slices
1 tbsp IKEA DIll & Mustard Sauce
Lightly toast the Bagels
Spread with the Philly and top with the salmon slices
Finish off with the Dill Sauce and enjoy immediately!
Tuna Cranberry on Apple
Serves 1 – 329 kcals
37.9g Protein
1.8g Fat
37.5g Carbs
1 tin tuna in spring water, drained
50g Liberte Greek Yoghurt
2 tsp Cider Vinegar
Salt & Black Pepper to season
30g Dried Cranberries
1 Apple, thinly sliced into rounds and remove any seeds
In a bowl, mix the yogurt, vinegar and salt and pepper together
Add the tuna and the cranberries and mix well
Taste, and season as required
Use a spoon to divide the tuna salad between the apple slices
Enjoy as a light meal, or use as a snack
Nori Wrapped Salmon
Serves 2 – 337kcals
22.9g Fat
2.2g Carbs
29.5g Protein
1/2 tbsp Olive Oil
1 tbsp Soy Sauce
Salt & Pepper
1/2 tsp Garlic Powder
2 x 140g Salmon Fillets
2 sheets Dried Nori
Preheat the oven to 200 degrees (fan) and line an oven tray with baking paper
Brush the salmon with soy sauce, then sprinkle all sides with salt, pepper and garlic powder
Wrap each salmon fillet in a sheet of Nori- fold one side lengthways, then tuck the ends in, then roll the fillet and place on the baking tray with the seam underneath
Place the fillets on the oven tray, and brush with a little oil
Bake for 12 minutes, longer if you prefer it well done
Remove from the oven and cut in half with a sharp knife
Serve with some Japanese style vegetables and sticky rice
Chicken & Courgette Tacos
Makes 12 tacos – 220kcal
15.1g Protein
6g Fat
24.1g Carbs
200g courgette
12 Tesco mini flour tortillas
1 397g tin Tesco’s Taco beans
100g sweetcorn (frozen or tinned)
30g sachet Taco seasoning
400g shredded chicken breast
2 tomatoes deseeded and finely diced
6 spring onions sliced
Bunch Fresh coriander chopped
300g Tesco’s high protein natural yoghurt
5 tbsp lime juice
Shred/grate/spaghetti the courgette and place in a sieve over a bowl to drain excess water for a couple of hours
Mix the yoghurt with the lime juice until fully incorporated.
Pour the taco beans and sweet corn into a saucepan with the taco seasoning and cook over low heat.
Once the beans are cooked, add the courgette and cook for another couple of minutes to heat it through
Heat a frying pan on a med/high heat
Sprinkle water over the tortillas and cook for approx 20 seconds on each side in the dry frying pan. Put the toasted ones to one side
Take a tortilla, place a spoonful of the bean and courgette mix along the middle, and topped with approx 30g shredded chicken breast.
Sprinkle with a little tomato, spring onion and then drizzle some of the lime yoghurt dressing across the top.
Crumble a little of the feta over the top and finish with some chopped coriander.
Repeat
Serve with the remaining lime yoghurt, chopped coriander and hot sauce on the side
Brushetta
Makes 10 – 91 kcals each
2g Protein
3.2g Fat
13.5g Carbs
250g Deseeded Tomatoes, finely chopped
1/2 small Red Onion, finely chopped
1 Garlic Clove, finely chopped
2 tbsp Olive Oil
1 tbsp Balsamic Vinegar
5g Fresh Basil, finely sliced
Salt & Black Pepper as required
Fresh Baguette, 10 slices
Add the tomato, onion, garlic and basil to a bowl and mix well
Add the oil and vinegar and mix again
Taste, and season as required, then cover and chill for a couple of hours before using
To serve, lightly toast the bread slices, then top with the bruschetta mix
Serve immediately and enjoy!
Nduja Crostini
Makes 10 – 148kcals each
3.6g Protein
9.1g Fat
12.7g Carbs
1 Bell Pepper, sliced
1.25 tbsp Olive Oil
100g Nduja Sausage (raw, spreadable)
75g Ricotta
Pinch Salt
Fresh Baguette, 10 slices
Pre heat the oven to 180 degrees
Toss the pepper in a 1/4 tbsp of oil, and then place on a baking tray
Roast for 20 minutes until soft, then remove from the oven and chill
Remove the skin from the Nduja, and place in a food processor with the ricotta, remaining oil and the salt, and blend until well combined. Add a little more oil if you think it needs it
Lightly toast the bread, then spread with the Nduja paste, and top with some grilled pepper slices
Enjoy!
The Nduja paste is also great on sourdough toast, topped with a fried egg!