Fillet Steak, Asparagus and Chips

Low Calorie, High Protein Meals - Fillet Steak, Asparagus and Chips

Serves 1

Shopping & Ingredients List

1 fillet steak

Tsp olive oil

100g potato

3 asparagus spears

Salt & Pepper

Method:

1. Preheat oven to 180 degrees

2. Slice the potato long ways and then slice to create chips (skin on)

3. Toss the potato in seasoning and drizzle with oil

4. Pop the chips and asparagus into the oven and bake for 20-25 mins until almost cooked through

5. Heat a frying pan on a very high heat

6. Season the steak well and rub in a little olive oil

7. Add the steak to the dry pan and cook to your liking – I like mine rare,so 2 mins each side does the job

8. Serve

Macro info per serving

Protein

33g

Carbs

24g

Fat

13g

Energy

401

Chicken Breast with Spinach, Feta and Prosciutto

Low Calorie, High Protein Meals - Chicken Breast with Spinach, Feta and Prosciutto

Serves 1

Shopping & Ingredients List

1 Free Range chicken breast (137g)

1 slice prosciutto

12g Feta

5 leaf of spinach

Tsp olive oil

Method:

1.Preheat oven to 180 degrees

2. Slice a pocket into the middle of the chicken breast

3. Stuff the chicken breast with the sliced feta and spinach

4. Wrap the chicken in a slice of prosciutto

5. Fry the chicken for around 2 mins on each side in a hot frying pan

6. Transfer to an oven dish and bake for 20-25 mins, until cooked through

Macro info per serving

Protein

44g

Carbs

5g

Fat

10g

Energy

270 kcals

Easy Homemade Fish Pie

Low Calorie, High Protein Meals - Easy Homemade Fish Pie

Serves 1

Shopping & Ingredients List

200g frozen fish pie mix

1/2 sweet potato

1/2 potato

25g cheese

1 tbsp low fat cottage cheese

Handful of spinach

3 broccoli heads

Seasoning

A drizzle of oil

Method:

1. Preheat oven to 180 degrees

2. Season then poach the frozen fish in water (or milk) for 10-12 mins until soft

3. Peel and boil the potato and sweet potato for 8-10 mins until soft (but not too soft as they will be sliced)

4. Place the broccoli and spinach into an ovenproof dish

5. Mix most of the cheese with the cottage cheese and sprinkle into the over dish

6. Drain the fish and layer on top of the veg and cheese

7. Slice the potato and sweet potato and add a single layer over the fish

8. Season, drizzle on the oil and sprinkle on the remaining cheese

9. Bake for 30 mins on the middle shelf

Macro info per serving

Protein

45g

Carbs

25g

Fat

24g

Energy

480 kcals

Chicken Sausage Tray Bake

High Protein Recipes - Chicken Sausage Tray Bake

Serves 1

Shopping List & Ingredients:

4 x chicken sausages (I used Heck sausages)

200g potato

1 x red onion

½ green pepper

½ red pepper

¼ avocado

1 x egg

2 x garlic clove

Seasoning & coriander

1 tsp oil

Method:

1. Preheat oven to 180 degrees

2. Chop the potato and peppers into 3cm cubes

3. Quarter the onion

4. Chop up the avocado into 1cm chunks

5. Crush the garlic cloves whilst left in their skin

6. Toss the potato, peppers, garlic and onions into the tray, season and drizzle with the olive oil. Give the tray and shake and pop in the oven for 20 mins

7. After 20 mins, add the sausages and cook for a further 30 mins

8. After 30 mins, crack the egg onto the tray bake and sprinkle with avocado and coriander

9. Cook for a final 5-8 mins until the egg is cooked but still runny

Macro info per serving

Protein

39g

Carbs

64g

Fat

14g

Energy

550 kcals

Baked Salmon with Mash and Spinach

High Protein Recipes - Baked Salmon with Mash and Spinach

Serves 1

Shopping List & Ingredients:

½ pack of ready made mash (around 200g) (this is one of the few pre prepared foods I buy and it’s a staple for those days where time is short)

1 x salmon fillet

Handful of spinach

Coriander

Seasoning

Extra virgin olive oil

Method:

1. Preheat the oven to 180 degrees

2. Place the salmon onto a baking tray, season, add a tiny drizzle of oil and sprinkle with coriander

3. Cover with foil and bake for 15 mins

4. Microwave the mash 5 mins before the salmon is ready

5. Assemble the mash on a plate, add the spinach followed by the salmon

Macro info per serving

Protein

27g

Carbs

28g

Fat

15g

Energy

369 kcals

Roast Chicken Tray Bake

High Protein Recipes - Roast Chicken Tray Bake

Serves: 2

Shopping List & Ingredients:

Whole chicken

2 x sweet potato cut into chunks

10 chantenay carrots

1/2 garlic bulb

10 sprouts

2 parsnips

Coriander

Seasoning

Splash of an oil of your choice

1 stock cube or stock pot

Method:

1. Pop the seasoned, basted whole chicken in the oven, as per the cooking instructions

2. Boil the sprouts, parsnips and carrots for 5 mins

3. 35 mins before the chicken is ready, toss the boiled veg, sweet potato, whole cloves of garlic and the stock pot onto the tray, season and sprinkle with coriander

4. Serve when the chicken is a lovely, crispy golden colour and the veg has a slightly charred

5. Gravy is optional

Macro info per serving

Protein

36g

Carbs

42g

Fat

7g

Energy

400kcals

Chicken Marengo

Online Personal Trainer Main Meal Recipes - Chicken Marengo

Serves: 4

Shopping & Ingredients List:

2 tbsp Agar Agar Flakes

4 Chicken Breasts, diced

2 tbsp Coconut Oil

1 Onion, chopped

1 Garlic Clove chopped

large tin of Chopped Tomatoes

2 tbsp Sundried Tomato Puree

1 tbsp dried Basil 

1 tbsp dried Thyme

125ml White Wine

Method

1. Using 1 tbsp coconut oil, melt in large non-stick fry pan over medium flame & brown chicken pieces, 5 minutes.

2. Remove the chicken & place in slow cooker.

3. Using the remaining oil, add the onions & cook until soft & brown. About 5 minutes. Add the garlic, tomatoes, puree, herbs & wine. Bring to the boil.

4. Pour the contents of the pan over the chicken.

5. Turn the slow cooker on high & cook for 3-4 hours. Serve with freshly cooked pasta, rice or steamed green vegetables.

Macro info per serving

Protein
29g

Carbs
11g

Fat
11g

Energy
259Kcal

Chilli Chicken Burgers

Online Personal Trainer Main Meal Recipes - Chilli Chicken Burgers

Serves: 4

Shopping & Ingredients List:

1 tbsp Olive Oil

1 small Onion, finely diced

2 small Red Chillies, finely diced

1 stick of Celery, finely diced

2 Garlic Cloves, minced

500g Chicken Mince

1 Egg, beaten

½ tsp Cayenne Pepper

½ tsp Cajun Spices

1 tsp Red Chilli Flakes

Method

1. Heat oil in large non-stick fry pan. Add onion, chilli and celery. Cook, stirring often until soft but not browned. Add garlic & cook for further 30 seconds. Set aside to cool.

2. Preheat the grill (or bbq). In a large bowl combine the chicken mince with the egg white, spices & cooked vegetables until thoroughly mixed. Shape into 4 burgers.

3. Grill for about 6 mins each side. Serve with salad.

Macro info per serving

Protein
24.5g

Carbs
4.7g

Fat
14g

Energy
242.8Kcal

Warrior Chicken

Online Personal Trainer Main Meal Recipes - Warrior Chicken

Serves: 2

Shopping & Ingredients List:

600g Chicken Thighs

60ml Water

2 tbsp Hoisin Sauce

2 tbsp Honey

2 tsp Ground Ginger

2 Garlic Cloves, minced

Method

1. Preheat oven on 180c (160 fan), 350f, Gas Mark 4.

2. Heat the water, honey, hoisin sauce, ginger & garlic in a large saucepan. Bring to a boil & then reduce heat so sauce simmers for 20 mins. Add the chicken thighs, bring heat up again & turn the thighs until they have a sticky glaze.

3. Place in a roasting dish & into the oven for 20 mins until cooked through.

4. Spoon over any remaining sauce from the sauce pan & serve immediately.

Macro info per serving

Protein
47g

Carbs
18.5g

Fat
29g

Energy
523Kcal

Shanghai Chicken

Online Personal Trainer Main Meal Recipes - Shanghai Chicken

Serves: 2

Shopping & Ingredients List:

375g Chicken Breast, cut into fine strips

2 Red Peppers, cut into strips

2 Carrots, cut into strips

2 tbsp Olive Oil

50g Cashews, chopped

½ tsp Red Chilli Flakes

1 tbsp Hoisin Sauce

100ml Chicken Stock

1 tsp Dijon Mustard

2 tsp Ground Ginger

2 Garlic Cloves, minced

Method

1. Heat 1 tbsp oil in a large non-stick frying pan. Add 1tsp of the ginger & all the pepper & carrots. Stir fry for 1-2 mins. Add couple of tbsp. of water & cover. Remove from heat pan & set aside. Keep it warm.

2. In a bowl mix stock, mustard, hoisin sauce.

3. Next add remaining oil to the pan. Add chicken, ginger & chilli flakes. Cook for 5 mins until chicken starting to brown. Stir constantly. Then add the stock mix. Cook for 1 minute. Return pepper & carrot mix to the pan & mix thoroughly. Serve immediately topped with cashews.

Macro info per serving

Protein
42.5g

Carbs
14g

Fat
21g

Energy
415Kcal

Orange Honey Chicken

Online Personal Trainer Main Meal Recipes - Orange Honey Chicken

Serves: 2

Shopping & Ingredients List:

4 Chicken Breasts

60ml Honey

2 Oranges, juice only

2 Garlic Cloves, minced

½ Pineapple, cubed

Method

1. Preheat oven to 180c (160 fan), 350f, Gas Mark 4

2. In a bowl combine the honey, orange juice, garlic & pineapple.

3. Place chicken breasts in roasting tin & glaze with the sauce. Bake for 30-40 mins until the chicken is brown. Then serve immediately.

Macro info per serving

Protein
52g

Carbs
68g

Fat
4g

Energy
516Kcal

Microwave Carbonara

Online Personal Trainer Main Meal Recipes - Microwave Carbonara

Serves: 2

Shopping & Ingredients List:

4 rashers Smoked Back Bacon

100g Spaghetti

50g Frozen Peas

3 large Eggs

100ml Single Cream

25g grated Parmesan cheese

a little grated Nutmeg

Sea Salt & freshly Ground Black Pepper

Method

1. Boil a kettle of water. Snap the spaghetti in half & place it in the bowl. Pour over enough boiling water from the kettle to fill half the bowl, cover with an upturned plate.

2. Cook on HIGH for 7 minutes. Stir in the peas & leave to stand for 2 minutes.

3. Meanwhile, chop the bacon & put in a small micro-proof bowl, cover with a piece of kitchen paper to prevent splattering. Cook on HIGH for 1 minute 30 seconds, stirring once. Transfer to a plate and set aside.

4. Beat the eggs, cream & cheese together with the nutmeg & seasoning.

5. Drain the pasta in a colander, return it to the bowl, stir in the bacon & egg mixture.

6. Cook on HIGH for 2 mins, stirring once. Leave to stand for 2 mins.

7. Serve in bowls with a little more nutmeg grated & ground pepper over the top

Macro info per serving

Protein
29.5g

Carbs
22g

Fat
26.5g

Energy
445Kcal

Really Rich Italian Meatballs

Online Personal Trainer Main Meal Recipes - Really Rich Italian Meatballs

Serves: 4

Shopping & Ingredients List:

500g Extra Lean Beef Mince*

4 Garlic Cloves, crushed

6 tbsp Dried Oregano

5 tbsp Dried Basil

1 tbsp Dried Parsley

1 tsp Cayenne Pepper

6 tbsp Paprika

2 tbsp Tomato Puree

2 small bags of Mini Cheddars

1 large Egg

25g Plain Flour

1 Onion

400g tin Chopped Tomatoes

500g Passata

Salt & Pepper to own taste

1 tbsp Olive Oil

*Halal & Kosher if meat apropriately sourced

Method

1. Put mince, 2 crushed garlic cloves, 3 tbsp of oregano, 2 tbsp of basil, all the parsley, 1 tesp of cayenne pepper, 3 tbsp of paprika and a little tomato puree together first in a mixing bowl mix it all together until everything is blended. You can use a food processor rather than by hand if preferred.

2. Crush the mini cheddars until they are crumbs & add these to your meat & spice mixture. Followed by the egg. Carry on mixing until the texture is a LITTLE sticky.

3. Once mixed & ready, coat very lightly in a little flour & fry in a frying pan on a medium-high heat until just the outside is lightly browned. Once fried, dab a little to get any excess oil off and set aside, covering with foil to keep warm until the sauce is ready.

4. Finely chop the onion & fry in a large pan. When the onion is a little softer, add the chopped tomatoes & passata & the remaining spices. Mix it all together.

5. Add the meatballs to the sauce & cook for 20 minutes on the lowest hob setting with the lid on, stir occasionally to prevent sticking. Add splashes of water to the sauce if required as it cooks.

Macro info per serving

Protein
33g

Carbs
23.7g

Fat
14.5g

Energy
358Kcal

Easy Mild Chicken Curry

Online Personal Trainer Main Meal Recipes - Easy Mild Chicken Curry

Serves: 4

Shopping & Ingredients List:

4 x 125g skinless Chicken Breasts, diced*

2 tbsp Coconut Oil, melted

1 Onion, diced

2 Garlic Cloves, crushed

2cm Root Ginger, grated

3 tbsp Mild Curry Powder

1 tsp Turmeric

1 Chilli, seeded & sliced

400g tin Chopped Tomatoes

2 tbsp Peanut Butter

5 tbsp reduced-fat Coconut Milk

Salt & Pepper to own taste

*Kosher & Halal if meat appropriately sourced

Method

1. Heat the oil in a large pan & fry onion, garlic, ginger, curry powder, turmeric & chilli for about 2 minutes.

2. Add in chicken and allow to brown slightly.

3. Stir in tomatoes, peanut butter & coconut milk.

4. Simmer gently for 20 minutes until thickened. Season to taste with salt & pepper.

Macro info per serving

Protein
31.5g

Carbs
9.7g

Fat
15g

Energy
300Kcal

Jo'burg Curry

Online Personal Trainer Main Meal Recipes - Jo'burg Curry

Serves: 4

Shopping & Ingredients List:

2 tbsp Sunflower Oil

3 tbsp Madras Curry Powder

1 tbsp Garam Masala

1 tsp Ground Cinnamon 

1 tsp Ground Cumin 

1 tsp Coriander

½ tsp Turmeric

3 Bay Leaves

1 tbsp fresh Ginger, grated

3 Garlic Cloves, finely chopped

1 large Onion, diced

3 Medium Tomatoes, diced

5 small Green Chillies, diced

2 Beef Stock Cubes

1 tbsp Tomato Puree

1kg lean Beef Mince*

*Kosher & Halal if meat appropriately sourced

Method

1. Heat the oil in a large pan. Then add the onions, bay leaves & garlic. Fry on a medium heat until the onions are soft & reduce the heat.

2. Add the curry powder, garam masala, cinnamon, cumin, coriander, turmeric & ginger. Stir on a low heat for five minutes, stirring constantly to avoid burning the spices & fully combining the spices and onions.

3. Add in the beef mince & chillis & increase to a medium heat. Stirring occasionally, cook until the mince is browned. Add the stock cubes, tomato puree, tomatoes & 200ml of hot water. Stir until all is fully combined.

4. Reduce to a low heat, cover the pan with a lid & simmer for 10-15 minutes. Remove the bay leaves & discard before serving.

Macro info per serving

Protein
54.2g

Carbs
9g

Fat
18.7g

Energy
422Kcal

Easy Fish Curry

Online Personal Trainer Main Meal Recipes - Easy Fish Curry

Serves: 2

Shopping & Ingredients List:

2 tsp Coconut Oil

1 small Onion, thinly sliced

5 tbsp grated Ginger

5 tbsp Garlic, crushed

½ tsp Turmeric

500ml reduced-fat Coconut Milk

1 tsp Salt

500g White Fish, cubed

1 tbsp Coriander Leaves, chopped

Method

1. Heat the oil in a large frying pan. Fry onion until brown.

2. Add ginger & garlic.

3. Season with turmeric powder & pour in the coconut milk. Cook over low heat for a couple of minutes then add salt and fish. Cook until fish is tender, 5-10 minutes. Add coriander leaves just before serving.

Macro info per serving

Protein
59.5g

Carbs
22.5g

Fat
33.5g

Energy
630Kcal

Chicken Shacuti

Online Personal Trainer Main Meal Recipes - Chicken Shacuti

Shopping & Ingredients List:

1.7kg Whole Chicken*

3 tbsp Sunflower Oil

6 dried Red Kashmiri Chillies

1 tbsp Coriander Seeds

½ tsp Sesame Seeds

2 tsp Cloves

1 tsp Cumin Seeds

¼ tsp Fenugreek Seeds

8 Peppercorns

1 tbsp Poppy Seeds

1 tsp Fennel Seeds

1 tsp Turmeric Powder

8 tbsp Desiccated Coconut

6 Garlic Cloves, minced

1 medium Onion, sliced

2 tbsp Tamarind Pulp

Salt to own taste

*Kosher & Halal if meat appropriately sourced

Method

1. Cut chicken into serving pieces, about 5cm square in size.

2. Heat 1 tbsp oil in a frying pan & fry the red chillies & all the dry spices until fragrant. Then add the coconut, the garlic & the onions fry for a little bit longer, just enough to soften the onion.

3. Grind all the ingredients in a blender, till they become a smooth paste. Add a bit of water, if necessary, to stop the paste from sticking to the sides of the processor.

4. In a heavy pan heat the remaining 2 tablespoons of oil, add the spice paste & fry well. Add in the chicken, mix well with the paste & put in 250ml water or until chicken is just covered. Bring to a boil then cover & cook until chicken is fully cooked, about 20 minutes & the sauce is thick. Add more water if necessary during cooking. Lastly add the tamarind pulp, taste & adjust seasoning.

Macro info per serving

Protein
56.3g

Carbs
4.1g

Fat
27.2g

Energy
487Kcal

Tuna & Noodle Cattia

Online Personal Trainer Main Meal Recipes - Tuna & Noodle Cattia

Serves: 4

Shopping & Ingredients List:

200g Broccoli, in small florets

50g Carrots, in matchsticks

350g fresh Egg Noodles

400g tin fat-free Condensed Mushroom Soup

400g tin Tuna, flaked

1 tsp Garlic Salt

pinch Chilli Flakes

Salt & Pepper to season

Method

1. Quickly cook the noodles in salted boiling water. Drain, reserving 3 tbsp of the cooking water.

2. Blanche the carrot & broccoli for 3-5 minutes in boiling water. Drain.

3. Combine all the ingredients including the reserved water in a slow cooker & cook on LOW for 90 minutes.

4. Serve with additional steamed vegetables if desired.

Macro info per serving

Protein
21.3g

Carbs
36.7g

Fat
4.2g

Energy
270Kcal

Chicken & Prawn Jambalaya

Online Personal Trainer Main Meal Recipes - Chicken & Prawn Jambalaya

Serves: 4

Shopping & Ingredients List:

4 large Chicken Thighs

1 tbsp Coconut Oil

30g Chorizo, diced

1 Onion, finely chopped

2 Celery Sticks, finely chopped

1 Green Pepper, diced

1 Red Pepper, diced

2 Garlic Cloves, crushed

1 Red Chilli, diced

1 Green Chilli, diced

300g tin Chopped Tomatoes

1 tbsp Chilli Paste

1 tbsp Pesto

500ml Chicken Stock*

200g Basmati Rice

200g Prawns

Pepper to season

2 tbsp Parsley, chopped to garnish

*use gluten-free if required

Method

1. Skin & bone the chicken thighs & cut into 3 pieces per thigh.

2. Heat the oil over a high heat in a large pan, add the chicken & cook for 1-2 minutes. Add the chorizo & cook for a further minute, stirring until the chorizo releases its oils. Using a slotted spoon remove the chicken & chorizo from the pan & set aside.

3. Reduce the heat & stir in the onion, celery, green pepper, red pepper & cook for 5-10 minutes until soft, adding a little of stock if pan gets dry.

4. Add the garlic & chillies to the pan. Cook for 1 minute & then add the tomatoes, pesto, chilli paste & season with pepper to own taste. Add a little stock & cook for a further minute.

5. Stir in most of remaining stock & rice. Bring to a simmer, return the chicken & chorizo to the pan & cook covered without stirring for 15-16 minutes.

6. Check the mixture.

7. If dry add a bit of stock & stir in & cover & cook for a further 4 minutes. If too wet uncover & contiue to cook to boil off spare liquid.

8. Stir in prawns for the last 3 minutes of cooking time. The jambalaya is ready when most of the stock has been absorbed.

Macro info per serving

Protein
44.7g

Carbs
52g

Fat
17.6g

Energy
457Kcal

Garlic Prawns & Cod

Online Personal Trainer Main Meal Recipes - Garlic Prawns & Cod

Serves: 4

Shopping & Ingredients List:

500g King Prawns

200g Cod Fillets, in chunks

150g Mushrooms, thinly sliced

1 Onion, sliced

2-3 Spring Onions, chopped

4 Garlic Cloves, crushed

30g Curry Paste

3 tbsp Coriander, chopped

250g Passata

Method

1. Put all the ingredients into a slow cooker & cook on LOW for 2 hours. Serve with steamed green vegetables.

Macro info per serving

Protein
33.5g

Carbs
10.7g

Fat
3.2g

Energy
207Kcal