Meal Example Recipes
In this section there some examples for your evening meals.
The plan is simple. One smoothie for breakfast and one smoothie for lunch and an evening meal.
Vegan Chilli
Each serving provides 535 kcal, 49g protein, 37g carbohydrate, 20g fat, 5g fibre.
1.5 litres/2½ pints chicken stock
15g/½oz dried porcini mushrooms
1 star anise
2.5cm/1in piece fresh root ginger, peeled and thickly sliced
3 garlic cloves, lightly bashed
3 spring onions, white and green parts separated, finely chopped
750g/1lb 10oz chicken thighs, skin removed and bone in
2 tbsp white miso paste
1 tbsp mirin
1 tbsp soy sauce
12 dried shiitake mushrooms
400g/14oz cooked ramen noodles
100g/3½oz baby spinach
4 large free-range eggs, boiled for 6 minutes and cooled
sea salt and freshly ground white pepper
1 red chilli, deseeded and cut into thin strips, to serve
1 tsp furikake (Japanese seasoning) (optional), to serve
Pour the stock into a large saucepan and add the porcini, star anise, ginger, garlic, white parts of the spring onions and chicken. Bring to a gentle simmer and cook gently for 25 minutes or until the chicken is tender and cooked through.
Remove the chicken from the pan and set aside. Strain the broth through a sieve into a jug and discard the rest of the contents. Return the broth to the pan and place over a medium–high heat.
Whisk the miso paste into the broth, then stir in the mirin and soy. Add the shiitake mushrooms and cook for 3–4 minutes or until tender. Season with a pinch of sea salt and a small pinch of white pepper.
Add the ramen noodles to the broth and cook until the noodles are warmed through. Remove the noodles with a slotted spoon and divide between four warmed bowls. Shred the chicken, discarding the bones, and place the chicken in the broth with the spinach leaves. Cook until warmed through. Use a slotted spoon to remove the chicken and spinach and divide between the warmed bowls.
Shell the boiled eggs and halve each one. Ladle the ramen broth into the bowls, add the eggs and garnish with the green parts of the spring onions, red chilli and furikake and serve.
Chipotle stew
This meal provides 501 kcal, 18g protein, 71g carbohydrate (of which 18g sugars), 16g fat (of which 3g saturates), 17g fibre and 1.4g salt per portion.
Ingredients
2 tbsp olive oil
2 medium onions, sliced
1 yellow pepper, deseeded, cut into chunks
1 medium sweet potato (approximately 300g/10½oz), peeled, cut into chunks
1 tsp ground coriander
1 tbsp plain flour
400g tin chopped tomatoes
2 tbsp chipotle paste (available at larger supermarkets and delicatessens)
400g tin cannellini beans, rinsed and drained
400g tin red kidney beans, rinsed and drained
salt and freshly ground black pepper
vegan crème fraîche, to serve (optional)
For the coriander quinoa
150g/5oz quinoa, rinsed
1 ripe but firm avocado, halved, stone removed, flesh scooped out
1 lime, juice only
4 spring onions, finely sliced
1½ tbsp chopped fresh coriander, plus extra to garnish
salt and freshly ground black pepper
Method
Heat the oil in a large heavy-based saucepan over a medium heat. Add the onions and fry for 2-3 minutes, stirring well. Add the pepper and sweet potato and fry for 3-4 minutes. Sprinkle over the coriander and flour, stir to combine, continue to fry for 30-40 seconds.
Add the chopped tomatoes, chipotle paste, beans and 600ml/20fl oz cold water to the saucepan. Stir well to combine and season with salt and pepper.
Bring to the boil, then simmer for 18-20 minutes, stirring more and more regularly as the cooking time progresses, until all of the vegetables are tender. Add water if it starts to dry out.
Meanwhile, for the quinoa, half-fill a saucepan with water and bring to the boil. Add the quinoa, stir well, then simmer for 12-15 minutes, or until just tender.
Cut the avocado into chunks and drizzle over the lime juice.
Drain the quinoa and put in a large bowl. Set aside to cool for 3-5 minutes, then fluff with a fork. Stir in the avocado, spring onions and coriander. Season with salt and pepper and mix well.
Spoon the quinoa onto plates and top with a ladleful of the stew. Serve a dollop of soured cream
Harissa lamb with chickpeas
Each serving provides 522 kcal, 50g protein, 32g carbohydrates (of which 20g sugars), 19g fat (of which 7g saturates), 9g fibre and 0.5g salt. With a GI of 45 this meal is high protein, low GI.
Ingredients
600g/1lb 5oz lean lamb leg steaks, cut into bite-size cubes
1–2 level tbsp harissa paste
400g tin chopped tomatoes with herbs
2 x 410g tins chickpeas, drained
12 dried apricots (optional)
small bunch (about 30g/1oz) fresh coriander, roughly chopped
Method
Preheat the oven to 170C/150C Fan/Gas 3½
Put the lamb in a medium, ovenproof casserole dish and coat evenly with the harissa paste.
Pour in the tomatoes and 300ml/10fl oz of water. Bring to the boil over a medium heat and stir well.
Cover tightly with kitchen foil and bake for 1 hour.
Stir in the chickpeas and apricots, if using, and bake for 30–45 minutes, or until the lamb is tender.
Stir in the coriander and serve.
Teriyaki salmon
This meal provides 524 kcal, 35.5g protein, 39.5g carbohydrate (of which 14.5g sugars), 24.9g fat (of which 4.5g saturates), 1.4g fibre and 5.8g salt per portion.
2 salmon fillets
4-5 tbsp dark soy sauce
1 lime, zest and juice
1 small chilli
2 tbsp maple syrup
1 fat garlic clove, finely chopped
1 chunk of ginger, finely chopped
1 sheet of egg noodles
bunch of coriander, chopped
1 tbsp sesame oil
extra lime juice
Method
Heat some olive oil in a pan and fry the ginger, garlic and chopped chilli.
Add the zest and juice of the lime and pour in the soy sauce. Add the maple syrup and cook for 1 minute or until reduced and sticky.
Meanwhile, pan-fry the two pieces of salmon for 2 minutes each side in a hot griddle pan.
When the sauce is reduced add the salmon to the teriyaki sauce frying pan.
Cook and drain the noodles, adding the sesame oil, seasoning and coriander and a squeeze of lime. Serve the salmon on a bed of noodles with more chopped coriander.
Sicilian fish with sweet potato chips
Serves 4
Each serving provides 550 kcal, 34g protein, 74.5g carbohydrates (of which 34.5g sugars), 9g fat (of which 1.5g saturates), 15.5g fibre and 0.7g salt.
3 sweet potatoes (350g/12oz each), peeled and cut into chips
3 tbsp olive oil
1 onion, thinly sliced
2 garlic cloves, crushed
2 red peppers, seeds removed, cut into small pieces
2 yellow peppers, seeds removed, cut into small pieces
2 x 400g tins chopped tomatoes
1½ tbsp balsamic vinegar
1 level tsp caster sugar
2 level tbsp capers
4 level tbsp tomato purée
4 x 150g/5½oz thick cod steaks (or other firm white fish), skinless
salt and freshly ground black pepper
For the salad
120g bag mixed salad leaves
1 tsp olive oil
½ lemon, juice only
Method
Preheat the oven to 200C/180C Fan/Gas 6.
Put the sweet potatoes in a baking tray, pour over 1 tablespoon of the oil, season and toss. Roast for 40 minutes, or until browning at the edges and tender.
Meanwhile, pour the remaining oil into a shallow casserole dish or ovenproof sauté pan and place over a medium–low heat. Add the onion and garlic and cook for 10 minutes, or until starting to soften, stirring occasionally.
Add the peppers and cook for 5 minutes. Stir in the tomatoes, vinegar, sugar, capers and tomato purée and season with a little salt and plenty of pepper. Cover, bring to the boil, then turn down the heat to low and simmer for 20 minutes, stirring occasionally.
Add the fish to the pan and gently turn it over so it is covered in the sauce. Cook, covered with a lid, for 10 minutes, or until the fish is cooked through and the sauce slightly reduced.
To make the salad, put the salad leaves in a bowl and toss with the oil, a squeeze of lemon juice and a pinch of salt.
Serve the fish in the sauce with the sweet potatoes and salad.
Butter bean & chorizo stew
A hearty stew to feed a family with just four ingredients. Spicy chorizo and fresh pesto provide tons of flavour and it's on the table in just 20 minutes
Nutrition:
per serving Nutrient Unit kcal 490
fat 32g saturates 8g carbs 24g sugars 10g fibre 8g protein 23g salt 2.5g
Ingredients
200g cooking chorizo
2 x 400g cans chopped tomatoes
2 x 400g cans drained butter beans
1 tub fresh pesto, or 130g jar pesto
Method
STEP 1
Slice the chorizo and tip into a large saucepan over a medium heat. Fry gently for 5 mins or until starting to turn dark brown. Add the tomatoes and butter beans, bring to the boil, then simmer for 10 mins. Swirl through the pesto, season lightly and ladle into four bowls.
Air fryer meatballs
Cook these sausage and beef meatballs in an air-fryer for ease. Serve with tomato sauce and pasta or enjoy in a meatball sub
Low sugar
Nut-free
Nutrition: Per serving
Nutrient Unit kcal 82(per meatball) fat 6g saturates 2g carbs
2g sugars 0.4g fibre 0.3g protein 6g salt 0.18g
Ingredients
4 good-quality sausages
500g beef mince
½ onion or 1 shallot, very finely chopped
50g parmesan, finely grated
50g fresh breadcrumbs
handful parsley, finely chopped
1 egg, beaten
Method
STEP 1
Squeeze the sausage meat out of the skins into a bowl, then tip in the remaining ingredients, plus a good pinch of salt and a few cracks of black pepper. Mix everything well – this is easiest to do with your hands giving everything a good squeeze together. This part is very important as the better combined the ingredients are, the less likely the meatballs are to fall apart during cooking.
STEP 2
Roll the mixture into 20-25 balls. Transfer to a tray or plate, then chill for 20 mins.
STEP 3
Heat the air-fryer to 180C. Put the meatballs in the air-fryer basket and cook for 10-12 mins until golden and cooked through. You may need to do this in batches, or cook all of them and move them around halfway through cooking. Serve with tomato sauce and pasta, or sandwiched in a sub.
Sweet potato & cauliflower lentil bowl
Nutrition: Per serving
350 Kcal fat 11g saturates 2g carbs 41g sugars 13g fibre 13g protein 15g salt 0.3g
Ingredients
1 large sweet potato, skin left on, scrubbed and cut into medium chunks
1 cauliflower, cut into large florets, stalk diced
1 tbsp garam masala
3 tbsp groundnut oil
2 garlic cloves
200g puy lentils
thumb-sized piece ginger, grated
1 tsp Dijon mustard
1½ limes, juiced
2 carrots
¼ red cabbage
½ small pack coriander
Method
STEP 1
Heat oven to 200C/180C fan/gas 6. Toss the sweet potato and cauliflower with the garam masala, half the oil and some seasoning. Spread out on a large roasting tray. Add the garlic and roast for 30-35 mins until cooked.
STEP 2
Meanwhile, put the lentils in a saucepan with 400ml cold water. Bring to the boil, then simmer for 20-25 mins until the lentils are cooked but still have some bite. Drain.
STEP 3
Remove the garlic cloves from the tray and squish them with the blade of your knife. Put the garlic in a large bowl with the remaining oil, ginger, mustard, a pinch of sugar and one-third of the lime juice. Whisk, then tip in the warm lentils, stir and season to taste. Coarsely grate the carrots, shred the cabbage and roughly chop the coriander. Squeeze over the remaining lime juice and season to taste.
STEP 4
Divide the lentil mixture between four bowls (or four containers if saving and chilling). Top each serving with a quarter of the carrot slaw and a quarter of the sweet potato and cauliflower mix.
Teriyaki tofu
Nutrition: Per serving
350 Kcal fat 11g low in saturates 2g carbs 36g sugars 8g fibre7g high inprotein 22g salt 2.9g
Ingredients
1 tbsp olive oil
400g firm tofu, cut into bite-sized cubes
1 large head of broccoli, cut into florets, stalks peeled and thinly sliced
1 bunch of spring onions, separated into white and green parts and thinly sliced
8-10 tbsp teriyaki sauce
cooked rice or noodles, to serve
Method
STEP 1
Heat the oil in a pan over a medium heat and fry the tofu for about 8 mins until crisp and golden. Remove from the pan and set aside.
STEP 2
In the same pan, add the broccoli florets and white parts of the spring onions and cook for around 4 mins until tender, but not completely cooked through. Stir in the teriyaki sauce and season well.
STEP 3
Add the cooked tofu back to the pan with the broccoli and stir well to coat. Cook for an additional 1-2 mins for the flavours to meld together. Sprinkle over the reserved green parts of the spring onions, remove from the heat and serve with cooked rice or noodles.