Jokey Salmon Poke (Serves 1)

  • 100g vegetable couscous (I used a ready made one as per image)
  • 90g sweet chilli hot smoked salmon
  • 30g edamame beans
  • 100g Tenderstem broccoli
  • 100g spinach
  • 100g baby tomatoes
  • 2tsp olive oil


  • Place tomatoes onto a baking tray and sprinkle with salt, pepper and 1tsp olive oil. Bake in the oven Gas Mark 6 (200°c) for 15 minutes until soft and cooked through
  • In a microwave proof bowl add spinach with a small teaspoon of water and microwave for 2 minutes or until fully wilted
  • Pan fry your broccoli for 3-5 minutes on a high heat, again with a 1tsp olive oil or until it is slightly crunchy with some colour
  • To assemble, firstly line the bottom of your bowl with your ready made couscous. If you prefer you can use brown rice. Once this is done you can add all of your other ingredients in sections as seen in the image
  • Your work here is done! Enjoy!


Total Calories: 524kcal

This recipe is the absolute picture of health. With a good amount of vegetables in there as well as lots of protein coming from the edamame and salmon it is both filling and nutritious. Not to mention that salmon is a brilliant source of Omega 3! I named it jokey poke…. But the nutrient value is no joke at all!

Chicken Teriyaki Stir Fry (Serves 2)

  • 420g diced chicken breast  
  • 300g mushrooms 
  • 1 carrot 
  • 200g tenderstem broccoli 
  • 1 garlic clove 
  • 2 tsp honey  
  • 75ml teriyaki  
  • ½ tsp chilli flakes 
  • Seeds (to top) – ideally sesame or a mixture as I have used 


  • In a pan cook diced chicken with a small amount of olive oil.  
  • Crush garlic, slice mushrooms and grate carrot and stir fry in a separate pan for around 2-3 minutes. Add the tenderstem broccoli, sprinkle in chilli flakes and cook for a further 3-5 minutes  
  • Whilst your stir fry is cooking add 75ml teriyaki and 2 tsp to honey to the chicken and allow to thicken and coat the pieces.  
  • To plate layer the chicken on top of your stir fry veg and sprinkle with seeds to finish.  


Total Calories: 574kcal

This is a fantastic evening meal with a good level of protein from the chicken and plenty of veggies to get those vitamins and minerals into the diet! Highly recommend a try!

Smoked Paprika Prawn Jacket Potato (Serves 1)

  • 1 large sweet potato (300g)
  • Olive oil
  • 1 garlic clove
  • 1 red pepper
  • 1/2 tsp chilli flakes
  • 1 tsp smoked paprika
  • 1 tbsp tomato ketchup
  • 100g prawns
  • 2 tbsp light mayo


  • If you have plenty of time on your hands you can bake your sweet potato in the oven for 45mins – 1hour at gas mark 6 (200°c). Alternatively, if shorter on time you can microwave your potato for 6-8 minutes or until soft and then place in the oven to crisp up.
  • Whilst your potato is cooking slice your pepper into long thin strips and fry with garlic and a touch of olive oil for around 3-5 minutes. Sprinkle in 1/2 tsp chilli flakes,1/2 tsp smoked paprika, tomato ketchup, 1 table spoon of water and prawns and allow to simmer for around 2-4mins or until the prawns are cooked through.
  • Mix the remaining paprika in with the mayonnaise
  • Assemble your prawn jacket potato and add the smoked paprika mayonnaise on top. Serve with a side salad


Total Calories: 523kcal

Sweet potato is a great alternative to the regular jacket as they provide a rich source of fibre as well as many vitamins and minerals… not to mention they are delicious!!

My Healthy & Exotic Eton Mess (Serves 1)

  • 100g passion fruit yogurt
  • 200g pineapple chunks
  • 1 small meringue nest
  • 1 tsp honey
  • 1/2 lime
  • 1/2tsp ground ginger
  • Coconut flakes


  • Crush the meringue nest into a bowl, add the yogurt and stir through until fully coated
  • In a separate bowl add the pineapple chunks, honey, lime juice and ground ginger and stir until pineapple is fully coated
  • In a frying pan add the pineapple and cook for 3-5 minutes or until golden and charred
  • Allow the pineapple to cool for 1-2 minutes and then add to your meringue and yogurt mixture
  • Whilst the pineapple is cooling zest your lime half
  • Lightly sprinkle some coconut flakes and lime zest on top and enjoy!


Total Calories: 300kcal

This recipe is a great alternative to the regular Eton mess. I have used pineapple but you can use more traditional berries and vanilla yogurt if you prefer the more traditional style Eton mess. Using yogurt instead of double cream can save you hundreds of calories!

My Healthy Take on Chicken & Chips (Serves 1)

  • 200g chicken breast mini fillets
  • 250g sweet potato
  • 2 tsp Cajun spice
  • Fry Light Olive oil
  • Mixed leaf salad
  • Cherry tomatoes
  • Cucumber


  • Peel and chop your sweet potato into wedges and place on a baking tray. Spray with oil and 2tsp Cajun spice and toss until all of the wedges are fully coated
  • Cook wedges for 30 minutes (or until cooked through and crispy) on Gas Mark 7 (220°c) turning half way through.
  • Whilst the wedges are cooking season your chicken with salt and pepper and fry for 10 minutes with a small spray of oil (or again until cooked through)
  • Chop tomatoes and cucumber and combine with mixed leaf salad
  • Plate the salad, wedges and chicken and enjoy!


Total Calories: 455kcal

Total Fat: 3g

Total Protein: 54g

Total Carbs: 53g

Spicy Summer Soup (Serves 4)

  • 3 medium onions
  • 6 carrots
  • 3 small sweet potatoes
  • 200g fine green beans
  • 200g broccoli spears
  • 1 tsp crushed chillies
  • 2 vegetable stock cubes
  • 250g tomato passata


  • Dice onions and fry off in a large saucepan with a small amount of oil until lightly browned.
  • Chop carrots, fine beans, broccoli spears and sweet potatoes into small chunks and all to the saucepan.
  • Add 1tsp of chilli and mix through
  • Dissolve 2 stock cubes in 1 pint of boiling water and add to the saucepan
  • Add passata to the pan and allow the soup to simmer for 40 minutes
  • Finally blend your ingredients to your preferred texture (I like mine with a few chunks in it still so I don’t blend for long)


Total Calories: 270kcal (per serving)

Although this recipe serves 4 this soup can be easily frozen or stored in the fridge so can make a bigger batch and enjoy over a longer course of time if you want to!

Cajun Quorn Veggie Wrap (Serves 1)

  • 150g Quorn
  • 2 tsp Cajun spice
  • 1 red onion
  • 2 tsp Light Mayonnaise
  • 1 tbsp Sweet chilli
  • 1 Tortilla Wrap
  • Mixed Leaf Salad
  • Tomatoes
  • Cucumber
  • 50g Halloumi (optional extra for 160kcal)


  • Slice onion and fry until browned. Add Quorn and season with Cajun spice. Cook for 15-20 minutes or until cooked through
  • If you want to add Halloumi as an optional extra also lightly grill or fry
  • Load up your tortilla wrap with mayonnaise, sweet chilli, cucumber, tomatoes and salad
  • Once the Quorn is ready fill your wrap. Fold over the ends and roll up to seal


Total Calories: 458kcal

Quorn is a great meat alternative for vegetarians. Not only is it low in fat but also provides a good source of protein with 150g of the Quorn used in this recipe providing around 21g protein

Garlic, Ginger & Chilli Prawns (Serves 2)

  • 300g king prawns
  • 250g brown rice
  • 120g sugar snap peas
  • 1 large garlic clove
  • 2 tsp rapeseed oil
  • 1/2-1 green chilli
  • 1 tsp ground ginger
  • 80g pomegranate
  • Coriander (garnish)
  • 1 large lime


  • Heat oil in a frying pan with crushed garlic, chopped chillies and ground ginger and fry for a minute or two on a medium heat
  • In a separate bowl, blanch your sugar snap peas for 2 minutes in boiling water and then drain and add to cold water to help keep their colour
  • Add prawns to the frying pan and cook through, once cooked add the sugar snap peas to the pan
  • Cook your rice (I used a simple microwave brown rice for speed)
  • Squeeze half a lime into the prawns and toss through the pomegranate
  • Serve prawns on a bed of rice and drizzle the left-over oil from the pan. Sprinkle a generous handful of coriander on top and serve with a wedge of lime to finish


Total Calories: 331kcal

Total Fat: 3g

Total Protein: 28g

Total Carbs: 48g

Chicken, Kale & Sweet Potato Salad with a Sticky Peanut Sauce (Serves 2)

  • 2 chicken breast fillets (300g)
  • 1 medium red onion
  • 200g curly leaf kale
  • 400g sweet potato (raw weight)
  • 3 tbsp peanut butter
  • 2 tbsp sweet chilli sauce
  • 1 tbsp dark soy sauce
  • 100ml water


  • Peel and dice the sweet potato and onion into small square chunks and place evenly on a baking tray
  • Lightly drizzle with olive oil and season with salt and pepper before placing in the oven for 30-40 minutes at Gas Mark 6 (200°c)
  • Slice chicken and lightly fry until cooked through (again seasoning with salt and pepper to taste)
  • 10 minutes before the sweet potato and onion are ready place all of the kale onto a separate baking tray, drizzle lightly with olive oil and place in the oven for 10 minutes at Gas Mark 6 (200°c) or until crispy
  • Add the peanut butter, sweet chilli and soy into a saucepan with 100ml water at and cook for 1 -2 minutes until combined and thickened
  • Remove the kale from the oven and allow to stand for 30 secs-1min to crisp up
  • Combine the sauce with the chicken so it’s completely coated
  • Finally assemble the salad starting with a bed of kale, scatter the sweet potato and red onion and add the chicken in sauce on top!


Total Calories: 568kcal

Total Fat: 13g

Total Protein: 56g

Total Carbs: 55g

Super Simple Tuna Wrap (Serves 1- 400kcal)

  • 1 Can Tuna
  • 30g Low Fat Cheese
  • 15g Light Mayonnaise
  • 1 Tortilla Wrap
  • Red Onion
  • Cucumber
  • Mixed Leaf Salad


  • Empty tuna into a bowl. Add 15g light mayonnaise and mix well
  • Finely chop cucumber and red onion into small diced pieces and add to the tuna mix
  • Spread the mix into the centre of a tortilla wrap
  • Add 30g low fat cheddar cheese
  • Fold over the ends and roll up to seal
  • Place in a sandwich grill for 4-5 minutes (enough time to allow cheese to go gooey)
  • Slice in half and serve with a small mixed leaf side salad


Total Calories: 400kcal

Total Fat: 10g

Total Protein: 43g

Total Carbs: 33g

Please note Nutrition information is based on estimates and may slightly vary

%d bloggers like this: