Calories 599 Protein 42g Fat 19g Carbs 65g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

GINGER & COCONUT CHICKEN

😀 2 Servings 🧭 20 Mins👌599 Cals

This is a lovely, gentle kind of dinner that feels just right for a summer evening. The ginger adds warmth without being too much, the coconut milk makes everything creamy and comforting, and that squeeze of lime at the end brightens it all up. The chicken stays tender, the peas add a bit of freshness, and the whole thing comes together in one pan while the rice cooks away quietly on the side. With plenty of protein and sitting just under 600 calories, it’s a steady midweek dinner that feels satisfying and calm.

GINGER & COCONUT CHICKEN

😀 2 Servings 🧭 20 Mins 👌599 Cals

INGREDIENTS

120g (4oz) basmati rice
1 tsp olive oil
250g (9oz) diced chicken breast
1 heaped tsp ginger paste
1 heaped tsp garlic paste
1 tbsp tomato paste
100ml (4oz) coconut milk
1 tbsp soy sauce
1 chicken stock cube
100g (4oz) frozen peas
1 lime

METHOD

STEP 1

Boil a half-full kettle.

Rinse the rice before adding to a large saucepan. Pour in boiled water, so you have approximately double the amount of water to rice.

Bring to the boil and simmer for 10-12 minutes (lid on).

STEP 2

Heat the olive oil in a large frying pan over a med-high heat. Once hot, add the diced chicken and season with salt and pepper. Cook until browned all over, 5-6 mins, turning occasionally.

STEP 3

Add the ginger, garlic and tomato pastes. Stir-fry for 30 seconds.

STEP 4

Add the coconut milk, soy sauce and 100ml (half a cup) water. Crumble in the stock cube and add the peas.

Bring back to simmering point and cook for a further 5-6 mins, until the chicken is cooked through and the peas are just cooked.

STEP 5

Remove from the heat and stir in the juice of the lime.

STEP 6

Share the rice between your bowls and spoon the coconut chicken over the top

NUTRITIONAL INFO (PER SERVING)
599 CALS // 42G PROTEIN // 19G FAT // 65G CARBS

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Ginger & Coconut Chicken. Fresh, comforting and easy to pull together. A good one for evenings when you want something warming but not heavy.

Calories 394 Protein 35g Fat 25g Carbs 8g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

STEAK AND FETA SALAD

😀 2 Servings. 🧭 10 Mins 👌394 Cals

This is a proper grown-up salad that actually fills you up. The steak cooks quickly in a hot pan and stays beautifully tender, while the feta adds that lovely creamy saltiness against the fresh leaves and tomatoes. With 35g of protein packed in, it’s a light but satisfying dinner that comes together in just 10 minutes. Perfect for those July evenings when you want something fresh and filling without much fuss.

STEAK AND FETA SALAD

😀 2 Servings 🧭 10 Mins 👌394 Cals

INGREDIENTS

200g (7oz) sirloin steak

salt and freshly ground black pepper, to taste

1 tbsp olive oil

1 tsp sugar

2 tsp balsamic vinegar

80g (3oz) salad leaves

16 cherry tomatoes

60g (2oz) feta

METHOD

STEP 1

Season the steaks well with salt and pepper and if possible leave it at room temp for a bit before cooking. Heat a frying pan on a high heat and, when hot, add the steak to the pan. Cook for 1-3 minutes each side depending on thickness and how well cooked you like the steak. Remove to a plate, cover and leave to rest for 5-10 mins.

STEP 2

Prepare the dressing by mixing together the olive oil, sugar and balsamic vinegar.

STEP 3

Arrange the salad leaves and cherry tomatoes over two serving plates. Divide the feta into two and crumble over both plates. Drizzle the dressing over.

STEP 4

Place the steaks on a chopping board and cut into thin slices with a sharp knife.

STEP 5

Arrange the sliced steak over both salads and enjoy

NUTRITIONAL INFO (PER SERVING)
394 CALS // 35G PROTEIN // 25G FAT // 8G CARBS

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Steak and Feta Salad. Quick, fresh and properly satisfying. A good one for busy weeknights when you want something that feels light but still fills you up.

…And one less thing to think about.

Meal Plan #8 for August. Either you're on holiday not worrying about the daily grind (and why would you be reading this?) or you're at home with your normal routine out the window.

👇 Subscribers scroll down to get the #August Meal Plan 👇

This meal plan is designed to fit in with how you want to eat, made for 2 people, but easily expanded. Each recipe has all the macros clearly calculated - so if your goal is higher protein, lower cals or whatever, these recipes should slot right in.

I release a brand new Meal Plan to my subscribers every month. Normally this is on the first Saturday of the month (if it’s not, don’t panic, I’ve been distracted and it will appear as soon as I remember)

These will always be free to download for all subscribers… with an exciting paid tier coming soon (well, as soon as I’ve got all my ducks in a row, who knows how long that will take!)

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August Meal Plan

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I’m always looking for feedback so please let me know if this is useful for you, how I can help and what I can do to make Jac’s Healthy Recipes even better.

Calories 540 Protein 27g Fat 18g Carbs 43g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

CHICKEN POACHED IN WHITE WINE

😀 2 Servings 🧭 20 Mins 👌540 Cals

This is a gentle, old-fashioned kind of dinner that feels comforting. The chicken poaches away in white wine, staying tender while the sauce becomes rich and creamy. The new potatoes get a little crushed with butter, and the broccoli keeps things fresh. It’s the sort of meal that feels like a quiet celebration of weeknight cooking - simple to make, satisfying to eat, and with plenty of protein built in at 540 calories.

CHICKEN POACHED IN WHITE WINE

😀 2 Servings 🧭 20 Mins 👌540 Cals

INGREDIENTS

350g (12oz) new potatoes
120g (4oz) broccoli florets
1 tsp olive oil
1 heaped tsp garlic paste
4 spring (green) onions
1 tsp dried mixed herbs
2 x 125g (4oz) skinless and boneless chicken breasts
200ml (1 cup) white wine
1 tsp vegetarian stock powder
40g (2 heaped tbsp) cream cheese
15g (heaped tsp) butter

METHOD

STEP 1

Boil a full kettle. Add the water to a large saucepan and bring to the boil with a pinch of salt.Add the new potatoes. Bring to the boil and simmer for 15 minutes. Add the broccoli florets for the last 6 mins.

STEP 2

Halve the chicken breasts.

Heat the olive oil in a large frying pan on a low-med heat. Add the garlic, spring (green) onions and dried mixed herbs and stir-fry for 30 secs.

Add the chicken pieces and fry for 4 mins, until the first side turns golden. Season generously with salt and pepper.

Turn the chicken over and add the white wine and stock powder.

Cover the pan and when the wine starts to bubble, turn the heat to low and cook for 5-6 mins, until the chicken is cooked through. Remove the chicken from the pan, cover and set aside.

STEP 3

Bring the sauce in the pan back up to simmering and stir in the soft cheese. Bubble for 2-3 mins until you get a

pleasingly thick sauce.

STEP 4

Drain the potatoes and broccoli and crush the potatoes slightly with the back of a fork. Stir the butter through.

Plate up the potatoes and broccoli with the chicken pieces. Pour over the sauce

NUTRITIONAL INFO (PER SERVING)
540 CALS // 27G PROTEIN // 18G FAT // 43G CARBS

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Chicken Poached in White Wine. Comforting, gentle and easy to cook. A good one for evenings when you want something that feels a bit special without much effort.

Calories 564 Protein 40g Fat 28g Carbs 41g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

PESTO STEAK WITH CRISPY POTATOES

😀 2 Servings 🧭 30 Mins👌564 Cals

This is the kind of dinner that makes a busy weeknight feel a bit special. The potatoes get properly crispy and golden, the steak stays tender and juicy, and the pesto brings everything together with that fresh, herby richness. The cherry tomatoes add a bit of sweetness when they caramelise in the hot pan, and it all comes together in 30 minutes. With plenty of protein and sitting comfortably under 600 calories, it’s a balanced dinner that feels generous without being heavy.

PESTO STEAK WITH CRISPY POTATOES

😀 2 Servings 🧭 30 Mins👌564 Cals

INGREDIENTS

400g (14oz) white potatoes

1 tbsp olive oil

250g (9oz) sirloin steak

12 cherry tomatoes

1 tsp balsamic vinegar

30g (2 tbsp) fresh pesto

METHOD

STEP 1

Peel the potatoes, then chop into large chunks.

Heat the olive oil in a large frying pan over a medium heat. When hot, add the potatoes, and season with salt and pepper. Fry for 20 minutes, stirring only occasionally, until golden.

Remove the potatoes from the pan and set aside. Put the pan back on a high heat.

STEP 2

Put the pan back on a high heat.

Trim the fat off the steak and add the fat to the pan. Season the steak liberally. When the fat is melted and bubbling, add the steak. Cook for 3-4 minutes each side (3 mins medium-rare / 4 mins medium / 5 mins well done). Remove to a plate to rest for a few minutes.

STEP 3

Halve the cherry tomatoes and add to the hot pan along with the balsamic vinegar. Allow to sizzle and caramelise. Divide between the serving plates.

Add the potatoes back to the pan to warm through, then divide between serving plates.

STEP 4

Cut the steak into thick slices and add to the plates. Pour over any remaining resting juices. Finally add a dollop of fresh pesto to the top of each plate

NUTRITIONAL INFO (PER SERVING)
564 CALS // 40G PROTEIN // 28G FAT // 41G CARBS

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Pesto Steak with Crispy Potatoes. Simple, satisfying and full of flavour. A good one for when you want dinner to feel like a bit of a treat without any fuss.

Calories 587 Protein 28g Fat 34g Carbs 44g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

HARISSA SALMON & SWEET POTATO

😀 2 Servings 🧭 30 Mins 👌587 Cals

This is a lovely, warming dinner that feels properly satisfying. The harissa gives the salmon a gentle heat without being too fierce, the sweet potato adds natural sweetness, and the bulgar wheat soaks up all those good flavours. It comes together easily in one oven plus a pan on the hob, and the colours look bright on the plate. With 28g of protein and under 600 calories, it’s a solid choice for a busy weeknight when you want something that feels nourishing and complete.

HARISSA SALMON & SWEET POTATO

😀 2 Servings 🧭 30 Mins 👌587 Cals

INGREDIENTS

1 chicken stock cube
100g (4oz) bulgar wheat
1 large sweet potato, approx 200g
1 tbsp olive oil
2 salmon fillets, approx 130g each
2 heaped tsp harissa paste
40g (1oz) baby spinach leaves

METHOD

STEP 1

Pre-heat the oven to 220C Fan/240C/425F.

STEP 2

Bring approximately 200ml water (for 100g bulgar wheat) / 400ml water (for 200g bulgar wheat) to the boil in a large saucepan and crumble in the chicken stock cube(s). When the stock cube has dissolved, add the bulgar wheat, stir and bring back to simmering for 2 minutes.

Remove from the heat, put a lid on the pan and leave to cook for 12 minutes or until ready to serve.

STEP 3

Peel the sweet potato and cut into chunks. Put the sweet potato into a bowl, add 1 tbsp olive oil, then season generously with salt and pepper. Toss through to coat the sweet potato in the oil. Transfer to a baking tray and roast for 15 minutes.

STEP 4

Re-use the bowl from the sweet potato. Add 2 heaped tsp of harissa paste to the bowl. Then add the salmon fillets and rub the harissa all over the salmon. Add the salmon to the baking tray and roast for a further 10 minutes.

STEP 5

Add the spinach leaves to the bulgar wheat and stir through.

STEP 6

Divide the bulgar between 2 bowls. Arrange the sweet potato and harissa salmon over the top.

NUTRITIONAL INFO (PER SERVING)
587 CALS // 28G PROTEIN // 34G FAT // 44G CARBS

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Harissa Salmon & Sweet Potato. Simple to put together and full of good flavours. A reliable midweek dinner when you want something warming and balanced without too much effort.

Calories 597 Protein 41g Fat 17g Carbs 67g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

CHICKEN & TOMATO CURRY

😀 2 Servings 🧭 20 Mins 👌597 Cals

This is a gentle, warming kind of curry that doesn’t overwhelm on summer evenings. The chicken stays tender, the tomatoes add freshness, and the mild spices give just enough warmth without being too much. The turmeric rice soaks up the sauce nicely, and the yogurt at the end keeps everything light and creamy. With 41g of protein and just under 600 calories, it’s a steady dinner that feels satisfying without being heavy on warm nights.

CHICKEN & TOMATO CURRY

😀 2 Servings. 🧭 20 Mins👌597 Cals

INGREDIENTS

120g (1 cup) basmati rice
half a tsp turmeric
1 onion (or 1 cup frozen)
1 tbsp olive oil
2 tomatoes
250g (2 fillets) diced chicken breast
1 heaped tsp garlic paste
1 heaped tsp ginger paste
1 tbsp tomato paste
half a tsp sugar
1 heaped tbsp mild curry powder
1 tsp vegetarian stock powder
2 tbsp natural yogurt

METHOD

STEP 1

Boil a half-full kettle.

Add a tsp olive oil to a large saucepan on a med heat. Add the rice and turmeric and stir to coat. Pour in boiled water, so you have approximately double the amount of water to rice. Bring to the boil and simmer for 10-12 minutes (lid on).

STEP 2

Peel and dice the onion.

Heat a tbsp olive oil in a large frying pan on a med-high heat. Once hot, add the chopped onion with a pinch of salt, and cook for 3-4 mins or until beginning to soften. While the onion is cooking, roughly chop your tomatoes.

Once the onion is beginning to soften, add the diced chicken and stir-fry for 5 minutes.

STEP 3

Add the garlic paste, ginger paste, tomato paste, sugar and curry powder, then stir-fry for 30 seconds until fragrant.

Stir in the chopped tomatoes and stock powder. Turn the heat to high. Add approx 150ml (1 cup) boiled water and bring to the boil. Once boiling, cook for 5-7 minutes, until the chicken is cooked through and the sauce has thickened slightly.

STEP 4

Remove from the heat and stir through the natural yogurt.

Serve the curry over the turmeric rice and enjoy

NUTRITIONAL INFO (PER SERVING)
597 CALS // 41G PROTEIN // 17G FAT // 67G CARBS

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Chicken & Tomato Curry. Simple, fresh and comforting. A good one to keep in mind for evenings when you want something warming but not too rich.

Calories 512 Protein 45g Fat 11g Carbs 54g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

HOT JAPANESE NOODLE SALAD

😀 2 Servings 🧭 15 Mins 👌512 Cals

This is a lovely fresh take on noodles that works brilliantly when you want something light but satisfying. The beef mince stays tender, the courgette and carrot add colour and crunch, and those soft rice noodles soak up all that sweet and savoury sauce. There’s something quite comforting about the warm noodles with the fresh lime and crunchy peanuts at the end. With 45g of protein and just over 500 calories, it’s a proper balanced dinner that comes together quickly and tastes like summer, even on a busy weeknight.

HOT JAPANESE NOODLE SALAD

😀 2 Servings 🧭 15 Mins👌512 Cals

INGREDIENTS

90g (2 nests) rice noodles
1 medium courgette (zucchini)
1 carrot
250g (9oz) minced (ground) beef 5% fat
1 heaped tsp garlic paste
1 heaped tsp ginger paste
1 tsp sugar
2 tbsp soy sauce
1 tbsp mirin
1 tbsp rice vinegar
1 red chilli
2 spring (green) onions
1 lime
20g (half oz) peanuts

METHOD

STEP 1

Place the noodles in a large bowl, cover with boiling water and stand for 3 mins. Rinse in cold water and drain.

Trim and roughly chop the courgette. Peel and coarsely grate the carrot.

STEP 2

Heat a frying pan on a med-high heat.

Once hot, fry the beef mince and courgette until the mince is browned, 6-8 mins. Break up the mince as it cooks. Season with salt and pepper.

STEP 3

Turn the heat to low. Add the grated carrot.

Add the garlic and ginger pastes. Stir-fry for 30 secs. Then add the sugar, soy sauce, mirin and rice vinegar. Cook gently for 3 minutes.

STEP 4

Trim and finely chop the red chilli and spring onions. Halve the lime.

Crush the peanuts by bashing with a rolling pin or similar.

STEP 5

Add the noodles to the pan, stirring gently but thoroughly until the noodles are warmed through.

STEP 6

Divide the noodles and beef between the serving bowls. Sprinkle over the red chilli and spring onions. Squeeze over the lime. Finally add the crushed peanuts

NUTRITIONAL INFO (PER SERVING)
512 CALS // 45G PROTEIN // 11G FAT // 54G CARBS

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Hot Japanese Noodle Salad. Fresh, filling and ready in no time. A good one to remember when you fancy something a bit different but still want dinner sorted quickly.

…And one less thing to think about.

Meal Plan #7 is mix and match. The weather can. be balmy or grey. The mood can be relaxed or full of things to do before the holidays. Either way, this meal plan has you covered.

👇 Subscribers scroll down to get the #July Meal Plan 👇

This meal plan is designed to fit in with how you want to eat, made for 2 people, but easily expanded. Each recipe has all the macros clearly calculated - so if your goal is higher protein, lower cals or whatever, these recipes should slot right in.

I release a brand new Meal Plan to my subscribers every month. Normally this is on the first Saturday of the month (if it’s not, don’t panic, I’ve been distracted and it will appear as soon as I remember)

These will be free to download for all subscribers… with an exciting paid tier coming soon (well, as soon as I’ve got all my ducks in a row, who knows how long that will take!)

Free Meal Plan Download:

July Menu

20.3MB ∙ PDF file

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I’m always looking for feedback so please let me know if this is useful for you, how I can help and what I can do to make Jac’s Healthy Recipes even better.

Calories 597 Protein 51g Fat 12g Carbs 69g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

CREAMY CAJUN RIGATONI

😀 2 Servings 🧭 15 Mins 👌597 Cals

This is the kind of pasta that hits just right on busy weeknights. The cajun spices warm things up without being overwhelming, the meat stays tender and adds plenty of protein, and that creamy tomato sauce brings it all together. The spinach wilts in at the end, adding a bit of freshness to balance the richness. It cooks in 15 minutes and feels properly satisfying without being heavy - exactly what you want when the evening feels long but dinner needs to be quick.

CREAMY CAJUN RIGATONI

😀 2 Servings 🧭 15 Mins 👌597 Cals

INGREDIENTS

180g (6oz) rigatoni pasta
1 tsp cooking oil
250g (9oz) minced (ground) turkey (2% fat)
1 heaped tsp garlic paste
2 tsp cajun spice mix
200g (7oz) passata (strained tomatoes)
half a chicken stock cube
2 tbsp creme fraiche
50g (2oz) baby spinach leaves

METHOD

STEP 1

Bring a pan of water to the boil over a high heat. Add a pinch of salt and a drizzle of oil. When the water is boiling, add the rigatoni and cook until tender, 10-12 mins.

STEP 2

Heat the oil in a large frying pan over a high heat. Once hot, add the minced turkey and fry until browned, 5-6 mins. Break it up with a spoon as it cooks. Season well with salt and pepper.

STEP 3

Add the garlic paste and cajun spice mix. Stir-fry for 30 secs.

STEP 4

Stir in the passata, crumbled stock cube, creme fraiche and 50ml (3 tbsp) water, then bring to the boil. Once boiling, reduce the heat and simmer until the sauce has thickened, 4-5 mins.

STEP 5

Add the spinach and gently stir into the sauce until wilted. Then add the rigatoni pasta and toss through to coat.

STEP 6

Share the Cajun Rigatoni between your bowls

NUTRITIONAL INFO (PER SERVING)
597 CALS // 51G PROTEIN // 12G FAT // 69G CARBS

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Creamy Cajun Rigatoni. Quick to cook and full of flavour. A solid weeknight dinner when you want something comforting that still feels balanced.

Calories 406 Protein 30g Fat 17g Carbs 32g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

POTATO AND PANEER CURRY

😀 2 Servings 🧭 25 Mins 👌406 Cals

This is a gentle, warming curry that comes together without any fuss. The potatoes turn soft and creamy, the paneer gets golden in the pan, and the spinach adds colour and freshness. The spices are mild and comforting rather than fierce, making it a good midweek dinner when you want something satisfying but not too heavy. With 30g of protein and under 450 calories, it’s a steady, balanced meal that feels properly filling.

POTATO AND PANEER CURRY

😀 2 Servings 🧭 25 Mins 👌406 Cals

INGREDIENTS

1 tbsp olive oil
225g (8oz) paneer, cubed
1 tsp salt
half an onion (or half cup frozen), peeled and chopped
230g (8oz) white potatoes, peeled and chopped into small cubes
1 heaped tsp garlic paste
1 heaped tsp ginger paste
100ml (half a cup) water
80g (3oz) spinach, fresh or frozen, chopped
2 tomatoes
1 tsp cumin
0.5 tsp ground coriander
0.5 tsp turmeric

METHOD

STEP 1

Heat the olive oil in a wide lidded saucepan on a med-high heat. Season the paneer with half the salt then toss in the pan. Cook for 2 mins each side. Then remove with a fish slice and set aside.

STEP 2

Add the onions, potatoes, garlic and ginger. Stir well. Then add the water, bring to a gentle simmer. Turn the heat to low, put the lid on the pan and cook for 10 minutes.

STEP 3

Remove the lid from the pan. Add the spinach and tomatoes. Add the rest of the salt plus the cumin, ground coriander and turmeric. Stir and cook with the lid on until the potatoes are tender (another 5-10 mins).

STEP 4

Arrange the paneer over the top before serving.

NUTRITIONAL INFO (PER SERVING)
406 CALS // 30G PROTEIN // 17G FAT // 32G CARBS

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Potato and Paneer Curry. Simple, warming and easy to pull together. A good one for evenings when you want something comforting that still feels light and balanced.

Calories 564 Protein 54g Fat 20g Carbs 42g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

POSH CHICKEN SALAD

😀 2 Servings 🧭 15 Mins 👌564 Cals

This is the kind of salad that actually feels like dinner. The warm new potatoes and edamame make it properly satisfying, while the lemony mustard dressing ties everything together with a bit of sharpness. The chicken stays tender mixed through the dressing, and the fresh spinach and cucumber keep things crisp. With 54g of protein, it’s filling without feeling heavy - perfect for those warmer evenings when you want something fresh but substantial.

POSH CHICKEN SALAD

😀 2 Servings 🧭 15 Mins 👌564 Cals

INGREDIENTS

350g (12oz) new potatoes
80g (half a cup) edamame beans (soya beans)
1 tbsp extra virgin olive oil
2 tsp English mustard
1 tsp sugar
1 lemon
2 tbsp capers, drained
250g (9oz) cooked roast chicken breast
2 x 5cm (2in) cucumber
80g (3oz) baby spinach leaves
20g (1oz) parmesan

METHOD

STEP 1

Chop the new potatoes into quarters.

Bring a large saucepan of water to the boil with a pinch of salt. Add the new potatoes and cook on a rolling boil for 10-12 mins, until al dente. Add the edamame for the final 6 mins. Drain and set aside.

STEP 2

In a large bowl, mix together the extra virgin olive oil, mustard, zest and juice of the lemon, sugar and capers. Season well with salt and pepper.

STEP 3

Slice the cooked chicken into strips and add to the dressing. Mix well so the chicken is coated.

When the potatoes and edamame have cooled, add them to the dressing as well.

STEP 4

Halve the cucumber lengthways and cut into slices.

STEP 5

Arrange the spinach leaves between your plates, and add the sliced cucumber.

Spoon over the chicken, potato and edamame mix.

Finally, grate the parmesan over the top

NUTRITIONAL INFO (PER SERVING)
564 CALS // 54G PROTEIN // 20G FAT // 42G CARBS

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Posh Chicken Salad. Quick to put together and surprisingly filling. A good one for when you want a salad that doesn’t leave you reaching for toast an hour later.

Calories 589. Protein 23g Fat 32g Carbs 49g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

GARLICKY POTATOES WITH FRIED EGGS

😀 2 Servings 🧭 25 Mins 👌589 Cals

This is the kind of dinner that feels like proper comfort food without being too heavy. The potatoes get lovely and golden in the pan with spring onions and plenty of garlic, then you top them with soft fried eggs that break into everything. It’s simple, satisfying cooking that comes together in 25 minutes and feels generous at the end of a long day. With 23g of protein built in, it’s the sort of balanced dinner that looks after you properly.

GARLICKY POTATOES WITH FRIED EGGS

😀 2 Servings 🧭 25 Mins 👌589 Cals

INGREDIENTS

600g (21oz) salad potatoes
4 spring (green) onions
1 tbsp olive oil
30g (1 heaped tbsp) butter
1 heaped tsp garlic paste
1 tsp dried mixed herbs
4 large eggs, room temperature

METHOD

STEP 1

Wash the salad potatoes - no need to peel. Halve or quarter the potatoes, depending on size.

Bring a large pan of water to the boil with a little salt. Add the potatoes to the pan and cook until just tender, 12-15 mins.

STEP 2

Trim the spring (green) onion and chop into small rings.

STEP 3

Heat the olive oil and butter in a large frying pan over a medium heat. When hot, add the cooked potatoes and spring (green) onions and toss to coat. Season with salt and pepper. Fry for 3-5 minutes, until gently golden.

STEP 4

Add the butter, garlic paste and dried mixed herbs. When the butter has melted, toss to combine and cook for 2 minutes more.

Remove the potatoes from the pan and set aside to keep warm.

STEP 5

Put the pan back on a medium-high heat. When back at temperature, crack in the 4 eggs. Note: you might need to do this in two batches. Cook the fried eggs how you like them. eg. Cook for 1 minute, then flip for another 30 seconds.

STEP 6

Divide the garlicky potatoes between your bowls, and top with two eggs per person

NUTRITIONAL INFO (PER SERVING)
589 CALS // 23G PROTEIN // 32G FAT // 49G CARBS

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Garlicky Potatoes with Fried Eggs. Honest, comforting food that’s ready quickly and feels just right. A good one for evenings when you want something golden, garlicky and satisfying.

…And one less thing to think about.

Meal Plan #6 is summery and fresh. A bright month with lots of good vibes. We need food that is simple, healthy and makes the most of an abundance of fruit & veg.

👇 Subscribers scroll down to get the #June Meal Plan 👇

This meal plan is designed to fit in with how you want to eat, made for 2 people, but easily expanded. Each recipe has all the macros clearly calculated - so if your goal is higher protein, lower cals or whatever, these recipes should slot right in.

I release a brand new Meal Plan to my subscribers every month. Normally this is on the first Saturday of the month (if it’s not, don’t panic, I’ve been distracted and it will appear as soon as I remember)

These will be free to download for all subscribers… with an exciting paid tier coming soon (well, as soon as I’ve got all my ducks in a row, who knows how long that will take!)

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June Meal Plan

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I’m always looking for feedback so please let me know if this is useful for you, how I can help and what I can do to make Jac’s Healthy Recipes even better.

Calories 454 Protein 38g Fat 10g Carbs 49g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

HERBY CHICKEN WITH COUSCOUS AND PICKLED CARROT

😀 2 Servings 🧭 20 Mins 👌454 Cals

This is the kind of fresh, easy dinner that works well when the days are longer. The za’atar gives the chicken a lovely herby warmth, the couscous stays light and fluffy, and those quick pickled carrots add a sharp brightness that cuts through everything nicely. With loads of protein and under 500 calories, it’s a proper balanced meal that doesn’t feel heavy in warmer weather.

HERBY CHICKEN WITH COUSCOUS AND PICKLED CARROT

😀 2 Servings 🧭 20 Mins 👌454 Cals

INGREDIENTS

70g (half cup) Couscous
2 heaped tsp garlic paste
2 tsp vegetarian stock powder
1 carrot
2 tsp rice vinegar
1 tsp sugar
1 medium courgette (zucchini)
1 tsp olive oil
250g (2 fillets) diced chicken breast
2 tsp zaatar spice mix
1 tbsp honey
2 tbsp natural yogurt
handful fresh coriander (cilantro) leaves, chopped (optional)

METHOD

STEP 1

Boil a half-full kettle.

Put the couscous in a saucepan, add 1 tsp garlic paste (or 1 crushed clove) and the stock powder. Add 200ml (7 fl oz) of the boiled water. Stir the couscous. Cover and leave to rest for 8-10 mins.

STEP 2

Peel the carrot and coarsely grate. Place the carrot in a medium bowl and add rice vinegar and sugar. Stir and set aside.

Wash and trim the courgette. Quarter lengthways then cut into cubes.

STEP 3

Heat the olive oil in a large frying pan on a high heat. Once hot, add the diced chicken and courgette. Fry until the chicken is golden brown and cooked through, 8-10 mins. Season with salt and pepper and the zaatar spice mix. Stir well.

STEP 4

Remove from the heat and stir in the remaining garlic, allowing it to cook through in the still hot pan. Drizzle over the honey and toss through.

STEP 5

Stir the coriander through the couscous.

STEP 6

Spoon the couscous into your bowls. Top with the spiced chicken and the pickled carrot. Drizzle over the yogurt.

NUTRITIONAL INFO (PER SERVING)
454 CALS // 38G PROTEIN // 10G FAT // 49G CARBS

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Herby Chicken with Couscous and Pickled Carrot. Light, fresh and easy to put together. A good summer evening dinner when you want something satisfying that won’t weigh you down.

Calories 494 Protein 47g Fat 8g Carbs 61g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

ONE POT MEDITERRANEAN BEEF

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 20 Mins 👌494 Cals

This is the kind of dinner that feels like a warm hug after a long day. Everything goes into one pan - the beef, potatoes, peppers and that lovely hit of orange zest - and it all simmers away together until it’s rich and comforting. The beef stays tender, the potatoes soak up all those Mediterranean flavours, and the orange adds a lovely fresh note that lifts everything. With plenty of protein and under 600 calories, it’s a properly satisfying dinner that doesn’t leave you feeling heavy.

ONE POT MEDITERRANEAN BEEF

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 20 Mins 👌494 Cals

INGREDIENTS

1 orange
1 onion
1 carrot
1 green (bell) pepper
400g (14oz) salad potatoes
4 tomatoes
250g (9oz) minced (ground) beef 5% fat
1 tsp cumin seeds
1 tbsp tomato paste
1 tsp dried mixed herbs
half tsp sugar
1 red wine stock pot (or half cup red wine and a crumbled chicken stock cube)
1 bay leaf

METHOD

STEP 1

Wash the wax off the orange in hot soapy water. Zest and juice the orange.

Peel and roughly chop the onion. Peel and roughly chop the carrot. Core, de-seed and roughly chop the green (bell) pepper.

Halve or quarter the salad potatoes, depending on size.

Roughly chop the tomatoes.

STEP 2

Heat a large frying pan on a high heat. Once hot, add the minced (ground) beef, chopped onion, chopped carrot, chopped pepper and cumin seeds. Fry, breaking up the mince as it cooks, for 3-4 minutes, until the beef is just browned on the outside. Season with salt and pepper.

STEP 3

Add the tomatoes and potatoes and stir-fry for 1 minute. Stir in the tomato paste, dried mixed herbs, sugar, orange zest and red wine stock pot.

STEP 4

Add approx 250ml (1 cup) water and bring to the boil. Add the bay leaf.

Simmer for 15 minutes, until the potatoes are soft but not breaking apart.

STEP 5

When the potatoes are cooked, add the juice from the orange and warm through.

STEP 6

Share between your bowls.

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One Pot Mediterranean Beef. Easy, warming and full of flavour. A good one for busy weeknights when you want something hearty that takes care of itself.

Calories 591 Protein 49g Fat 10g Carbs 74g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

QUICK CURRY STUFFED NAAN

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 20 Mins 👌591 Cals

This is a properly satisfying dinner that feels like a bit of an indulgence but isn’t really. The turkey mince cooks quickly and picks up all those warm curry spices, then gets tucked into soft naan bread and baked until golden. It’s like a cross between a pasty and a curry, and it works brilliantly. The spiced carrot on the side adds a fresh crunch that cuts through the richness nicely. With nearly 50g of protein and just under 600 calories, it’s a filling midweek dinner that doesn’t feel worthy at all.

QUICK CURRY STUFFED NAAN

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 20 Mins 👌591 Cals

INGREDIENTS

1 carrot
2 tsp cumin seeds
1 tbsp rice vinegar
1 tsp sugar
1 onion
1 tsp cooking oil
250g (9oz) minced (ground) turkey (2% fat)
1 heaped tbsp mild curry powder
1 tbsp tomato paste
1 heaped tsp garlic paste
1 tbsp (15g) mango chutney
2 naan bread

METHOD

STEP 1

Pre-heat the oven to 220C/200C fan/Gas 7.

Peel and trim the carrot. Coarsely grate. Place in a small bowl with half the cumin seeds, rice vinegar and sugar. Stir through and set aside.

STEP 2

Peel and chop the onion into small pieces.

Heat half the oil in a frying pan over a high heat. Once hot, add the minced turkey and onions. Break up the turkey as it fries, cooking for 5-6 minutes until no pink meat remains. Season with salt and pepper.

STEP 3

Reduce the heat to medium, then stir through the curry powder, remaining cumin seeds, tomato and garlic pastes. Stir-fry for 30 seconds. Stir through 100ml water and the mango chutney, then simmer gently for 2-3 minutes, until thickened.

STEP 4

Lay out the naan breads on a baking tray. Load the curry mixture onto one half of each naan bread. Carefully fold the other half of the naan over and press down firmly.

Bake in the oven for 6-8 mins until the naan is golden and toasted.

STEP 5

Share the stuffed naans between your plates.

Serve the spiced carrot alongside.

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Quick Curry Stuffed Naan. Warm, satisfying and surprisingly easy to pull together. A good one for evenings when you want something that feels special but doesn’t take much effort.

Calories 599 Protein 34g Fat 9g Carbs 79g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

TOMATO CHICKEN SPAGHETTI

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 15 Mins 👌599 Cals

This is a really comforting bowl of pasta that comes together with very little effort. The sun-dried tomato paste gives the sauce proper depth, the basil keeps everything fresh, and the chicken stays tender and flavourful. It’s the kind of dinner that feels generous and satisfying, but still fits neatly into a balanced week with plenty of protein. The sauce simmers away while you grill the chicken, so everything’s ready in 15 minutes.

TOMATO CHICKEN SPAGHETTI

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 15 Mins 👌599 Cals

INGREDIENTS

2 x 150g (5oz) skinless and boneless chicken breast
15g (1 tbsp) sun dried tomato paste
3 fresh basil leaves, finely chopped
1 tsp olive oil
1 heaped tsp garlic paste
1 x 400g (14oz) can chopped (crushed) tomatoes
pinch of salt
1 tsp sugar
1 tbsp red wine vinegar
200g (7oz) wholemeal spaghetti

METHOD

STEP 1

Cut each chicken breast into 2 pieces and lightly score on both sides. Rub the sun-dried tomato purée (paste) and half the basil over the 4 pieces of chicken and leave to rest while you prepare the sauce.

STEP 2

Heat the olive oil gently in a non-stick saucepan, add the garlic and fry for 1–2 minutes until just starting to brown. Add the canned tomatoes, salt, sugar and the remaining basil and simmer over a medium heat for 10 minutes. Reduce the heat and break up the tomatoes with the back of a wooden spoon. Add the red wine vinegar and continue to simmer gently for another 10 min.

STEP 3

Meanwhile, preheat the grill (broiler) to medium. Arrange the chicken pieces on the grill pan and grill (broil) for 7–8 minutes on each side. The chicken should be cooked through and golden.

STEP 4

Cook the spaghetti as per the pack instructions and divide between serving bowls.

STEP 5

Add the chicken to the tomato sauce and stir in. Heat for a further 2–3 minutes, then serve over the spaghetti.

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Tomato Chicken Spaghetti. Simple, satisfying and full of flavour. A steady midweek dinner when you want pasta that still feels balanced and nutritious.

Calories 341 Protein 16g Fat 6g Carbs 48g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

ROASTED RED PEPPER HOUMOUS PITTAS

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 5 Mins 👌341 Cals

This is the kind of lunch or light dinner that feels proper without being complicated. The houmous comes together quickly in the blender, with those roasted red peppers adding sweetness and the peanut butter giving it richness. The cucumber keeps things fresh and crisp against the warm pitta. It’s filling enough to keep you going, with good protein from the chickpeas, and the whole thing takes about as long as it would to make a sandwich. A handy one for busy days when you want something that feels a bit more interesting than usual.

ROASTED RED PEPPER HOUMOUS PITTAS

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 5 Mins 👌341 Cals

INGREDIENTS

1 x 400g (14oz) can chickpeas (240g / 9oz drained weight), rinsed and drained
half a tsp garlic paste
1 roasted red pepper (from a jar), chopped
1 heaped tsp peanut butter (no added sugar)
pinch of salt
juice of 1 lemon
30ml (2 tbsp) water
2 wholemeal pitta, lightly toasted and halved
5cm / 2in cucumber, sliced

METHOD

STEP 1

Use a blender, food processor or hand held blender to make the houmous. Blend together the chickpeas, garlic, red pepper, peanut butter, salt, lemon juice and water until you have a smooth paste. The houmous can be stored now for up to 48 hours.

STEP 2

When you are ready to eat the houmous, heat the pittas on the lowest setting in the toaster.

STEP 3

Divide the houmous between the pittas and add a couple of slices of cucumber to each pitta

NUTRITIONAL INFO (PER SERVING)
341 CALS // 16G PROTEIN // 6G FAT // 48G CARBS

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Roasted Red Pepper Houmous Pittas. Quick to make and satisfying to eat. A good one to remember when you want something fresh, filling and ready in minutes.

Calories 580 Protein 32g Fat 22g Carbs 60g

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes. Good Macros built-in.

ZESTY PORK STEAKS WITH MUSHROOMS

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 25 Mins 👌580 Cals

This is a really pleasant midweek dinner that feels a bit special without any fuss. The pork steaks cook quickly and stay tender, the mushrooms add that lovely earthy depth, and the orange brings everything to life with a bright, glossy sauce. The cranberry jelly melts in and adds just the right touch of sweetness to balance the vinegar. It’s the sort of dinner that looks good on the plate and feels satisfying, with plenty of protein built in.

ZESTY PORK STEAKS WITH MUSHROOMS

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 25 Mins 👌580 Cals

INGREDIENTS

120g (4oz) basmati rice
200g (7oz) chestnut mushrooms
1 orange
2 (125g each) pork loin steaks
1 tbsp olive oil
1 tsp paprika
1 tbsp cranberry jelly
1 tsp red wine vinegar
10g (1 heaped tsp) butter

METHOD

STEP 1

Boil a half-full kettle.

Rinse the rice before adding to a large saucepan. Pour in boiled water, so you have approximately double the amount of water to rice.

Bring to the boil and simmer for 10-12 minutes (lid on).

STEP 2

Wash and dry the mushrooms. Cut into thin slices.

Wash the orange in warm soapy water to remove the wax. Zest and juice the orange.

Trim any excess fat off the steaks, then season well with salt and pepper.

STEP 3

Heat the oil in a large frying pan over a med-high heat. When hot, add the pork steaks and fry for 2 minutes each side. At this stage the pork should be browned but not cooked through. Remove the pork from the pan and set aside. Fry the mushrooms for 5 minutes, until soft and browned.

STEP 4

Turn the heat to low, then return the pork to the pan and add the paprika, cranberry jelly, orange zest, orange juice and red wine vinegar. Bring to a gentle simmer and stir to dissolve the cranberry jelly. Simmer for 5 minutes, turning half way through, until the meat is cooked.

Remove the pork and mushrooms from the pan and set aside to keep warm.

STEP 5

Turn the heat up a little and stir in the butter. Bubble for 2 mins until the sauce is glossy.

STEP 6

Share the cooked rice between your bowls. Add the pork and mushrooms to each dish. Then pour over the sauce

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Zesty Pork Steaks with Mushrooms. Quick to cook and full of flavour. A good one for nights when you want something that feels a little generous but still fits easily into the week.