Calories 563 - Protein 39g - Fat 14g - Carbs 62g

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

CHICKEN FAJITA RICE

😀 SERVES 2 🧭 20 MINS 👌563 CALS

This is a proper one-pan job. The chicken gets a quick spiced marinade while you chop the veg, then everything, chicken, peppers, courgette and rice, cooks together in the same pan. No faffing about with separate pots, which is exactly what you want on a weeknight. The spices cling to everything as it simmers, so by the time the rice is soft you’ve got a good, smoky flavour running right through the dish rather than just sitting on top. It’s ready in 20 minutes, and with 39g of protein and under 600 calories, it’s a proper dinner rather than just a stopgap.

CHICKEN FAJITA RICE

😀 SERVES 2 🧭 20 MINS 👌563 CALS

INGREDIENTS

1 tsp chilli powder
half a tsp cumin
1 tsp smoked paprika
half a tsp ground coriander
1 tbsp tomato paste
1 lime
250g (9oz) diced chicken breast
1 red onion
1 red (bell) pepper
1 medium courgette (zucchini)
1 tbsp olive oil
120g (4oz) basmati rice
1 chicken stock cube

METHOD

STEP 1

Place all the spices in a wide bowl. Add the tomato paste and juice of 1 lime. Stir together. Add the chicken pieces and mix together thoroughly with your hands. Leave to stand for a few minutes while you prepare the rest of the meal.

STEP 2

Trim and peel the onion, then roughly chop. Cut the core and seeds out of the red (bell) pepper, then cut into thin slices. Trim the courgette (zucchini), then cut into rounds.

STEP 3

Heat the olive oil in a large lidded frying pan on a med-high heat. When hot, add the red onion, bell pepper and courgette (zucchini) and stir-fry for 2 minutes.

Add the chicken and its marinade, then stir-fry for 2 minutes more.

STEP 4

Add the rice to the pan and stir thoroughly so each grain of rice is coated in the oil and marinade.

Add 200ml/1 cup (2 person) / 400ml/2 cups (4 person) water and bring to the boil. Crumble in the chicken stock cube.

Stir once, then put the lid on the pan and turn the heat to low. Cook gently for 12 minutes.

STEP 5

Check water levels after 8-10 mins and add a little more water if needed.

After 12 mins, check that the chicken is cooked through and the rice is soft.

STEP 6

Share the fajita rice between your serving plates

NUTRITIONAL INFO (PER SERVING)
563 CALS // 39G PROTEIN // 14G FAT // 62G CARBS

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Chicken Fajita Rice Recipe Card

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Chicken Fajita Rice. Easy, warming and done in one pan with barely any washing up. A good one to keep in the rotation for autumn evenings when you want something quick but still properly filling.

…And one less thing to think about.

Meal Plan #10 for October.

We’ve made it into October already? How did that happen?

It still feels very mild here in Yorkshire but it’s dark when I get up now and dark at dinner-time too.

The recipes I’ve chosen for this month are designed to be comforting but healthy as always. Each recipe is easy, warming, filling and under 600 cals.

In the meal plan you get the recipe cards and most importantly a combined shopping list for all three recipes.

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

This meal plan is designed to fit in with how you want to eat, made for four people this time. 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.

If you are a subscriber and want to tweak the recipes, change the serving size or just make a whole new weekly plan, you can do this via the Meal Plan Maker - the link is below.

I release a brand new Meal Plan 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)

Not a subscriber yet?

Subscribing is 100% free, with no fluff and you get a healthy recipe card every week and a meal plan every month. (And once you subscribe, come back to this page and the October Meal Plan will be waiting for you)

Subscribe now

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 512 Protein 40g Fat 12g Carbs 59g

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

PORK CHILLI BURRITO BOWL

😀 SERVES 2 🧭 15 MINS👌512 CALS

This is the sort of dinner I make when it’s dark by six and I still want something with a bit of kick. The pork cooks quickly and takes on a proper smoky depth from the chipotle and tomato paste, while the fresh tomato salsa keeps things light against all that warmth. Pile it over rice with a scattering of cheese and you’ve got a bowl that feels generous but isn’t a faff. It’s ready in 15 minutes, with 40g protein per serving, so it earns its place on a busy autumn weeknight.

PORK CHILLI BURRITO BOWL

😀 SERVES 2 🧭 15 MINS 👌512 CALS

INGREDIENTS

120g (1 cup) basmati rice
250g (9oz) minced (ground) pork 5% fat
1 tbsp tomato paste
2 heaped tsp chipotle paste
1 heaped tsp garlic paste
1 tsp sugar
1 tsp vegetarian stock powder
2 tomatoes
1 tsp olive oil
1 tbsp cider vinegar
30g (1oz) cheddar cheese

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 a large frying pan on a med-high heat.

Once hot, add the minced pork. Season generously with salt and pepper. Fry until the mince has browned, 5-6 mins, breaking it up as it cooks.

STEP 3

Turn the heat down to low, then stir in the tomato, chipotle and garlic pastes. Add the sugar.

Add 100ml water and the stock powder, then simmer for 3-4 minutes.

STEP 4

Meanwhile, roughly chop the tomatoes and put in a small bowl. Add the olive oil and cider vinegar. Season with salt and pepper, stir and set aside.

Grate the cheese.

STEP 5

Share the rice between your bowls.

Top with the pork chilli, tomato salsa and grated cheese

NUTRITIONAL INFO (PER SERVING)
512 CALS // 40G PROTEIN // 12G FAT // 59G CARBS

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Pork Chilli Bowl

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Pork Chilli Burrito Bowl. Quick, smoky and properly satisfying. A good one to have on rotation when the evenings turn cooler and you want dinner sorted fast.

Calories 575 Protein 42g Fat 13g Carbs 65g

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

SWEET & SOUR CHICKEN

😀 SERVES 2 🧭 15 MINS 👌575 CALS

This is a fast, cheerful sort of dinner for the evenings when the light’s going earlier and you want something on the table with minimal fuss. The chicken and vegetables cook together in one pan, then get tossed through a sauce that’s properly sweet and tangy rather than sickly. It all comes together in about 15 minutes, and with 42g protein and 575 calories, it’s a proper midweek dinner rather than a quick fix.

SWEET & SOUR CHICKEN

😀 SERVES 2 🧭 15 MINS👌575 CALS

INGREDIENTS

120g (4oz) basmati rice
250g (2 fillets) diced chicken breast
1 red onion
1 red (bell) pepper
120g (4oz) broccoli florets
1 tsp garlic paste
2 tsp cornflour
1 tbsp cooking oil
1 tsp honey
1 tbsp white wine vinegar
1 tbsp tomato paste
1 tsp soy sauce
half a tsp English mustard
4 tbsp water
1 tbsp rice wine (or sherry)

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

Peel and dice the onion. De-seed and dice the red pepper.

Place the chicken, onion, pepper, broccoli and garlic in a bowl. Sprinkle over the cornflour and season with salt and pepper. Mix together thoroughly.

STEP 3

Heat the oil in a wide pan over a med-high heat. Toss in the chicken and vegetable mixture and cook, stirring every minute, until just cooked (about 8-10 minutes, depending on size).

STEP 4

Meanwhile mix the honey, vinegar, tomato purée, soy sauce, English mustard, water & sherry in a small bowl. When the chicken is just cooked, stir in the sauce and allow to bubble gently for 2 minutes.

STEP 5

Share the rice between your bowls and top with the sweet and sour chicken

NUTRITIONAL INFO (PER SERVING)
575 CALS // 42G PROTEIN // 13G FAT // 65G CARBS

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Recipe Card For Sweet And Sour

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Sweet & Sour Chicken. Quick, colourful and easy to pull together. A good one to keep on hand for evenings when time is short but you still want a proper dinner.

Calories 595 Protein 63g Fat 19g Carbs 59g

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

TEX MEX BEEF TACOS

😀 SERVES 2 🧭 15 MINS 👌595 CALS

These are the kind of tacos that sort out a busy weeknight properly. The beef cooks fast and gets plenty of flavour from the cajun spices, while the fresh tomato salsa keeps everything bright and lively. There’s something quite satisfying about building your own tacos at the table, and with all that protein packed in, they’re surprisingly filling. A good one for when you want something quick that still feels like a proper dinner.

TEX MEX BEEF TACOS

😀 SERVES 2 🧭 15 MINS 👌595 CALS

INGREDIENTS

220g (8oz) minced (ground) beef 5% fat
2 tsp cajun spice mix
1 tsp vegetarian stock powder
1 heaped tsp garlic paste
1 tbsp tomato paste
2 tomatoes
1 tsp olive oil
1 tsp balsamic vinegar
half a tsp sugar
1 baby gem lettuce
30g (1oz) cheddar cheese
6 mini tortilla wraps

METHOD

STEP 1

Heat a frying pan on a med-high heat.

Once hot, fry the beef mince until browned, 6-8 mins. Break up the mince as it cooks. Stir in the cajun spice mix and stock powder. Season with salt and pepper.

Turn the heat to low.

STEP 2

Stir in the garlic and tomato pastes. Fry lightly for 30 secs. Add approx 50ml (3 tbsp) water. Cook slowly for 5 mins.

STEP 3

Finely chop the tomatoes and place in a medium bowl with salt and pepper, olive oil and balsamic vinegar. Mix together.

Trim the baby gem lettuce and slice. Put in a bowl.

Grate the cheese and transfer to a serving plate.

STEP 4

Heat the tortilla wraps in the microwave for 30 secs.

STEP 5

To make individual tacos, start with a small serving of the lettuce, top with the beef, a dollop of salsa and a generous sprinkling of cheese.

NUTRITIONAL INFO (PER SERVING)
595 CALS // 63G PROTEIN // 19G FAT // 59G CARBS

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Recipe Card For Tex Mex Beef Tacos

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Tex Mex Beef Tacos. Quick to make and fun to eat. A solid midweek dinner when you want something with a bit of personality that doesn’t take much effort.

The eagle-eyed amongst you will have spotted that this Meal Plan has yet again appeared on the 2nd Saturday of the month, not the first. I know. I know.

Here’s September’s Meal Plan that I’ve made from Jac’s Picks, these are the recipes that I’m cooking for our household next week. Four people. Three easy recipes.

I’ve chosen Tex Mex Beef Tacos (crowd pleaser), Sweet and Sour Chicken (Autumnal comfort) and Oven-baked Prawn Paella (the one I really fancy).

They’re all here in the Meal Plan you can download at the bottom of this post, along with the most important Shopping List.

This is what I want to cook next week. But is it what you want to cook?

I get it. We’re all different. And there’s no right answer.

Well. Maybe there is.

And if you’re one of my subscribers here, you get to try out my

Meal Plan Maker

It’s still a little bit rough around the edges and hasn’t been fully tested yet.

But if you want to give it a go, test it out here »

It’s free (for subscribers only) and you can pick up to five of my healthy recipes, choose your serving size (2, 3 or 4 people) and then get the lovely lovely meal plan and very important shopping list, fully customised just for you and sent to your email.*

* Remember you are my very first testers, so it might not work fully properly yet. But I would hugely appreciate it if you have a go and report back.

And if you’re not ready to be one of my guinea pigs, that’s fine too.

Here’s my September Meal Plan, ready for you to download:

Your Meal Plan

9.95MB ∙ PDF file

Download

Download

As always, keep me posted and let me know if you try out the Meal Plan Maker.

All the best for now,

Jac

x

Calories 599 Protein 30g Fat 42g Carbs 15g

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

CREAMY SALMON & LEEK BOWL

😀 SERVES 1 🧭 20 MINS 👌599 CALS

This is a gentle, comforting kind of dinner that feels like a warm hug at the end of a busy day. The salmon cooks beautifully in the aromatic leek broth, staying flaky and tender, while the leeks become soft and sweet. The creme fraiche and egg yolk create a silky, creamy finish that ties everything together without being too rich. It’s soothing rather than heavy, with plenty of protein and just under 600 calories, making it a steady choice for weeknight dinners when you want something that feels nurturing but still balanced.

CREAMY SALMON & LEEK BOWL

😀 SERVES 1 🧭 20 MINS 👌599 CALS

INGREDIENTS

10g (heaped tsp) butter
1 shallot
2 leeks, washed and chopped into rings
1 salmon fillet
300ml (11oz) vegetable stock, fresh or made with 1 cube
1 tsp fish sauce
2 tbsp creme fraiche
1 egg yolk
salt and freshly ground black pepper, to taste

METHOD

STEP 1

Heat the butter in a wide lidded saucepan until it has melted. Stir in the shallot and leeks. Stir-fry for 2 minutes.

STEP 2

Place the salmon on top of the leeks and pour in the stock and fish sauce. Bring up to a simmer and cook with the lid on for 10 minutes. Remove from the heat (leaving the lid on) and rest for a further 5 minutes.

STEP 3

Whisk the creme fraiche and egg yolk together. Add a few tbsp of stock from the pan to the creme fraiche. Whisk again to loosen it.

STEP 4

Place the pan back on the heat and bring to a gentle simmer. Pour in the creme fraiche mixture and warm gently. Serve in a wide bowl with a good sprinkling of black pepper

NUTRITIONAL INFO (PER SERVING)
599 CALS // 30G PROTEIN // 42G FAT // 15G CARBS

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Recipe Card For Creamy Leek Bowl

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Creamy Salmon & Leek Bowl. Simple, warming and easy to make. A lovely midweek dinner when you want something gentle and satisfying without much fuss.

Calories 537 Protein 42g Fat 13g Carbs 60g

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

CHICKEN & PEA KORMA

😀 SERVES 2 🧭 20 MINS 👌537 CALS

This is a really gentle kind of curry that feels comforting without being heavy. The chicken stays tender, the peas add sweetness, and that touch of mango chutney brings everything together nicely. The korma paste does most of the work for you, so it comes together quickly on a busy evening. With plenty of protein and sitting just under 600 calories, it’s a steady dinner that feels satisfying and warming as the nights start drawing in.

CHICKEN & PEA KORMA

😀 SERVES 2 🧭 20 MINS👌537 CALS

INGREDIENTS

120g (1 cup) basmati rice
1 tsp oil
250g (2 fillets) diced chicken breast
2 tbsp korma spice paste
80g (half cup) frozen peas
1 tbsp (15g) mango chutney
60g (2oz) natural greek yogurt

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 oil in a large frying pan on a med-high heat. Once hot, add the diced chicken and season with salt and pepper. Fry until golden brown on the outside, 6-8 mins.

STEP 3

Stir in the korma spice paste, then add the peas and approx 100ml water. Turn the heat to low and simmer for 6 minutes.

STEP 4

Stir in the mango chutney and half the yogurt.

STEP 5

Share the rice between the bowls and spoon the chicken korma over the top.

Finish with a dollop of the remaining yogurt

NUTRITIONAL INFO (PER SERVING)
537 CALS // 42G PROTEIN // 13G FAT // 60G CARBS

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Recipe Card For Chicken And Pea Korma

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Chicken & Pea Korma. Easy, comforting and ready in 20 minutes. A good one for when you want something warming and balanced without much effort.

Calories 524 Protein 40g Fat 9g Carbs 68g

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

BBQ PORK

😀 2 Servings 🧭 20 Mins 👌524 Cals

This is a really lovely midweek dinner that brings proper BBQ flavour without any fuss. The pork mince cooks quickly and stays tender, the peppers add a bit of crunch and sweetness, and that BBQ sauce ties everything together beautifully. It sits on a bed of fluffy rice with melted cheddar on top, which makes it feel generous and comforting. With 40g of protein and 524 calories, it’s filling in all the right ways without being heavy - just the sort of thing you want when you’re properly hungry but don’t have ages to cook.

BBQ PORK

😀 2 Servings 🧭 20 Mins 👌524 Cals

INGREDIENTS

120g (4oz) basmati rice
1 green (bell) pepper
30g (1oz) cheddar cheese
250g (9oz) minced (ground) pork 5% fat
2 tsp BBQ spice mix
1 heaped tsp garlic paste
2 tbsp tomato paste
1 tsp sugar
half a chicken stock cube
3 tbsp bbq sauce

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

Cut the core and seeds out of the green (bell) pepper and roughly dice.

Grate the cheddar cheese.

STEP 3

Heat a large frying pan over a high heat. Once hot, add the minced pork, breaking it up with a wooden spoon. Then add the diced pepper. Season with salt and pepper. Cook until the pork is browned all over and cooked through, 5-6 mins.

STEP 4

Add the BBQ spice mix, garlic paste, tomato paste and sugar. Stir-fry for 30 seconds. Add about 100ml (half a cup) water, crumble in half a chicken stock cube, then stir to combine. Simmer for 3-4 mins.

STEP 5

Stir the BBQ sauce through the mince and cook for another minute, until warmed through.

STEP 6

Share the rice between your bowls.

Top with the BBQ Pork, then scatter over the cheese

NUTRITIONAL INFO (PER SERVING)
524 CALS // 40G PROTEIN // 9G FAT // 68G CARBS

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Recipe Card For Bbq Pork

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BBQ Pork. Simple, smoky and properly satisfying. A good one for evenings when you want something hearty that still feels balanced.

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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Recipe Card For Ginger Chicken

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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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Recipe Card For Steak And Feta Salad

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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!)

Free Meal Plan Download:

August Meal Plan

10.7MB ∙ 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 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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Recipe Card For Poached Chicken

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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!)

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July Menu

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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.