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.

…And one less thing to think about.

Meal Plan #5 is light and easy. May is always busy - summer fun is starting but day-to-day life is still carrying on as normal.

👇 Subscribers scroll down to get the #May (Is it Summer yet?) 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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May 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 373 Protein 14g Fat 23g Carbs 26g

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

HALLOUMI SALAD WITH BALSAMIC GLAZE

🧑‍🧑‍🧒‍🧒 1 Servings 🧭 5 Mins 👌373 Cals

This is the sort of salad that feels like a proper meal. The halloumi gets beautifully golden in the hot pan, the pinenuts add that lovely toasted crunch, and the sweet balsamic glaze pulls everything together nicely. It’s fresh but substantial, and ready in just 5 minutes when you need something quick but satisfying. With 14g of protein, it’s a light but filling lunch or dinner that doesn’t leave you wanting more.

HALLOUMI SALAD WITH BALSAMIC GLAZE

🧑‍🧑‍🧒‍🧒 1 Servings 🧭 5 Mins 👌373 Cals

INGREDIENTS

15g (1oz) pinenuts
50g (2oz) halloumi, sliced
40g (1oz) salad leaves
10cm (4in) cucumber
8 cherry tomatoes
4 peppadew piquante peppers, drained and quartered
2 tsp balsamic vinegar
1 tsp honey

METHOD

STEP 1

Heat a frying pan on the highest heat. When hot, toss in the pinenuts and toast them until they start to brown, shaking the pan gently regularly. Remove the pinenuts to a plate to cool.

STEP 2

Add the halloumi to the still hot pan. Cook for 1-2 minutes each side, until browned. Remove to a plate when cooked.

STEP 3

Arrange the salad leaves, cucumber, cherry tomatoes and peppadews on a plate.

STEP 4

In a small bowl or cup, stir together the balsamic vinegar and honey.

STEP 5

Add the halloumi to the salad, pour over the dressing and finally top with the pinenuts

NUTRITIONAL INFO (PER SERVING)
373 CALS // 14G PROTEIN // 23G FAT // 26G CARBS

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Halloumi Salad with Balsamic Glaze. Quick to make and really satisfying. A good one for those days when you want something fresh and filling without any fuss.

Calories 559 Protein 33g Fat 26g Carbs 46g

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

PAN-FRIED COD WITH BASIL MASH

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 30 Mins 👌559 Cals

This is a really nice one for evenings when you want something that feels a bit more special but doesn’t require much fuss. The cod stays tender and flaky, the mash gets that lovely fresh basil flavour running through it, and the chorizo adds just enough richness to the cherry tomatoes and sugar snaps. It comes together in about half an hour and feels properly balanced - plenty of protein and fresh flavours without being heavy. A good spring dinner when you want fish that feels satisfying.

PAN-FRIED COD WITH BASIL MASH

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 30 Mins 👌559 Cals

INGREDIENTS

400g (14oz) white potatoes
small handful fresh basil leaves
about 16 cherry tomatoes
30g (1oz) chorizo
180g (6oz) sugar snap peas
1 tsp balsamic vinegar
25g (1 heaped tbsp) butter
1 tbsp olive oil
2 x 125g (4oz) cod fillet (skinless and boneless)

METHOD

STEP 1

Peel and roughly chop the potatoes.

Heat a large pan of water on a high heat. When the water is boiling, add the potatoes and cook for 15-18 minutes until soft.

STEP 2

Pull the basil leaves off their stalks. Chop both the leaves and the stalks but keep them separate.

Halve the cherry tomatoes. Dice the chorizo.

STEP 3

Heat a large frying pan on a high heat (no oil). When hot, add the diced chorizo and stir-fry until lightly browned and oozing chorizo oil. Add the cherry tomatoes and sugar snap peas and stir-fry for a further 5 minutes. Transfer to a bowl and add the basil leaves and balsamic vinegar. Cover to keep warm and set aside.

STEP 4

Mash the potatoes with the butter and basil stalks. Taste and add more seasoning if you think it needs it. Cover with the lid and set aside to keep warm.

STEP 5

Turn the heat under the (now empty) chorizo pan down to medium and add the olive oil.

Season the cod fillets with salt and pepper and add to the pan. Cook for 3-4 minutes each side (depending on thickness) until golden on the outside and white all the way through.

STEP 6

To serve, add a big spoonful of mash to each plate, then add the cod. Top with the tomato, chorizo and sugar snap mixture

NUTRITIONAL INFO (PER SERVING)
559 CALS // 33G PROTEIN // 26G FAT // 46G CARBS

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Pan-fried Cod with Basil Mash. Simple to cook and really satisfying. A gentle, balanced dinner that works well when you want something fresh and filling without much effort.

Calories 161 Protein 4g Fat 3g Carbs 27g

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

BEST EVER MUESLI

🧑‍🧑‍🧒‍🧒 8 Servings 🧭 2 Mins 👌161 Cals

This is the sort of muesli that just makes sense. Nothing fancy going on here - just good oats, sweet sultanas and crunchy seeds mixed together and ready when you need it. The touch of icing sugar gives everything a gentle sweetness without being too much, and the spelt flakes add a bit of texture.

It keeps well in an airtight container, so you can make a batch at the weekend and have breakfast sorted for the week ahead. At 161 calories and 4g protein per serving, it’s a light start to the day that pairs well with milk or yogurt if you want a bit more substance. Simple, reliable and comforting.

BEST EVER MUESLI

🧑‍🧑‍🧒‍🧒 8 Servings 🧭 2 Mins 👌161 Cals

INGREDIENTS

200g (2 cups) whole porridge oats
20g (1 heaped tbsp) icing sugar
60g (2 heaped tbsp) sultanas (golden raisins)
10g (1 tbsp) sunflower seeds
10g (1 tbsp) pumpkin seeds
50g (2oz) spelt flakes

METHOD

STEP 1

Mix the oats and icing sugar together in a large bowl, making sure all the oats are very lightly coated.

STEP 2

Add the sultanas (golden raisins), seeds and spelt flakes and stir together.

STEP 3

Transfer to an airtight container

NUTRITIONAL INFO (PER SERVING)
161 CALS // 4G PROTEIN // 3G FAT // 27G CARBS

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Best Ever Muesli. A gentle, no-fuss breakfast that’s ready whenever you are. One batch, eight mornings sorted.

Calories 566 Protein 35g Fat 12g Carbs 77g

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

CHINESE PORK KEBABS

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 30 Mins 👌566 Cals

These kebabs hit that lovely sweet and savoury spot that makes dinner feel like a bit of a treat. The pork stays tender in the honey-soy marinade, the pineapple caramelises nicely in the oven, and the peppers add colour and crunch. Everything gets threaded onto skewers. With 35g of protein and under 600 calories, it’s a bright, balanced dinner that works well when you want something that feels fresh and satisfying.

CHINESE PORK KEBABS

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 30 Mins 👌566 Cals

INGREDIENTS

1 lime
1 tbsp honey
1 tbsp soy sauce
1 heaped tsp ginger paste
1 tsp chinese 5 spice powder
200g (7oz) diced pork
120g (4oz) jasmine rice
half a red onion
8 cherry tomatoes
half a green (bell) pepper
half a yellow (bell) pepper
150g (5oz) chopped pineapple

METHOD

STEP 1

Pre-heat the oven to 190C/170C fan/Gas 5.

Wash the lime in hot soapy water to remove the wax, then roll beneath the palm of your hand to release the juice. Zest the lime and set aside. Cut in two.

In a bowl, combine the honey, soy sauce, ginger paste, chinese 5 spice powder and the juice of half the lime. Add the pork and toss to coat well.

STEP 2

Boil a half-full kettle.

Rinse the rice before adding to a large saucepan. Pour in approx 300ml of boiled water.

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

STEP 3

Peel the red onion and cut into chunks. De-seed the green and yellow peppers and chop into chunks.

STEP 4

Load up your pork skewers. Start with a cherry tomato, then alternate between pork, peppers, pineapple and onion. Finish with another cherry tomato. Repeat for all 4 skewers. Brush the kebabs with a little of the left over marinade. Cook on the top shelf of the oven for 10 minutes.

STEP 5

Turn the kebabs, brush again with marinade, then return to the oven for a further 10 minutes.

STEP 6

When the rice is cooked, stir in the lime zest and the remaining lime juice. Arrange the rice over your serving plates and top with two kebabs per person.

---

NUTRITIONAL INFO (PER SERVING)
566 CALS // 35G PROTEIN // 12G FAT // 77G CARBS

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Chinese Pork Kebabs. Easy to assemble and lovely to look at. A good one for when you want dinner to feel a bit more cheerful and colourful.

…And one less thing to think about.

Meal Plan #4 is all about eating a little bit lighter, as the April sunshine warms our bones and salads and vegetables seem possible again. With 5 simple recipes, a built-in shopping list and macro tracker, you can stay on top of your dinner game without the fuss.

👇 Subscribers scroll down to get the #April Wonders 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 (I know, I know, I’m late this month, blame the Easter Holidays!)

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:

April Meal Plan

22MB ∙ 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 400 Protein 33g Fat 13g Carbs 34g

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

SALMON AND EDAMAME SALAD

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 5 Mins 👌400 Cals

This is the kind of salad that doesn’t leave you hunting for snacks an hour later. The lentils give it proper substance, the edamame adds a nice bite, and the flaked salmon makes it feel like a real meal rather than just leaves on a plate. The creamy mustard dressing pulls it all together without being heavy, and everything comes together in about 5 minutes if you’re using ready-cooked ingredients. With 33g of protein and 400 calories, it’s a steady, satisfying lunch that works well when you want something fresh but filling.

SALMON AND EDAMAME SALAD

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 5 Mins 👌400 Cals

INGREDIENTS

100g (4oz) edamame beans (soya beans)
30g (2 tbsp) natural yogurt
1 tsp English mustard
salt and freshly ground black pepper, to taste
200g (9oz) cooked beluga lentils
15cm (6in) cucumber
2 spring (green) onion
1 tsp honey
2 tsp balsamic vinegar
125g (1 fillet) steamed salmon
80g (3oz) baby spinach leaves

METHOD

STEP 1

For frozen edamame: place in a microwaveable bowl, cover with water, loosely cover with cling film and microwave on high for 3 minutes.

STEP 2

Combine the yogurt, mustard and a generous amount of salt and pepper in a small bowl.

STEP 3

Place the beluga lentils, cucumber, spring (green) onions and cooled edamame in a bowl and mix well. Pour over the yogurt dressing and mix well.

STEP 4

Mix the honey and balsamic vinegar together. Flake in the salmon and stir lightly.

STEP 5

Layer up your salad bowls (or lunchbox containers) with spinach leaves at the bottom, lentil and beluga salad next with the flaked salmon on the top

NUTRITIONAL INFO (PER SERVING)
400 CALS // 33G PROTEIN // 13G FAT // 34G CARBS

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Salmon and Edamame Salad. Light but filling, and ready in minutes. A good one for busy days when you want something that feels fresh and keeps you going.

Calories 572 Protein 35g Fat 24g Carbs 58g

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

CHEESY BEANY TAQUITOS

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 25 Mins 👌572 Cals

This is a properly satisfying dinner that feels like a bit of a treat. The beans get nicely spiced with cajun seasoning and mash down into a creamy filling, while the cheese on top goes golden and bubbly in the oven. The tortillas crisp up beautifully, giving you that satisfying crunch against the soft, spiced beans inside. With plenty of protein and under 600 calories, it’s a comforting midweek dinner that feels indulgent without being heavy.

CHEESY BEANY TAQUITOS

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 25 Mins 👌572 Cals

INGREDIENTS

1 carrot
1 tsp olive oil
1 x 400g (14oz) can cannellini beans
1 heaped tsp garlic paste
2 tsp cajun spice mix
100g (4oz) passata (strained tomatoes)
1 tsp vegetarian stock powder
4 mini tortilla wraps
80g (3oz) cheddar cheese
1 tsp extra virgin olive oil
1 tsp balsamic vinegar
half tsp sugar
80g (3oz) salad leaves

METHOD

STEP 1

Pre-heat your oven to 240C/220C fan/475F.

Trim and peel the carrot, then coarsely grate.

Heat the olive oil in a large frying pan on a med-high heat. Add the grated carrot, season well and fry for 2-3 mins.

STEP 2

Drain the cannellini beans, then transfer to a wide plate and crush with the back of a fork.

Add the beans and garlic paste to the pan and stir-fry for 30 seconds. Stir in the cajun spice mix, passata, and stock powder. Bring to the boil and simmer gently for 2-3 minutes.

STEP 3

Share the beany mixture evenly between the tortillas (2 per person).

Roll up each filled tortilla and transfer to a small oven-proof dish or tray. Place them snugly side-by-side, with the loose edge tucked underneath.

Grate the cheese and sprinkle over the top.

Bake in the oven until the cheese is bubbling and golden, 8-10 mins.

STEP 4

In a small bowl, combine the extra virgin olive oil, balsamic vinegar, sugar. Season with salt and pepper.

Put the salad leaves in a bowl, pour over the dressing and toss to coat.

STEP 5

Share the taquitos between 2 plates, with the salad alongside

NUTRITIONAL INFO (PER SERVING)
572 CALS // 35G PROTEIN // 24G FAT // 58G CARBS

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Cheesy Beany Taquitos. Crispy, cheesy and full of flavour. A good one for evenings when you want something comforting but still balanced.

Calories 85 Protein 8g Fat 6g Carbs 0g

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

MICROWAVE POACHED EGG

🧑‍🧑‍🧒‍🧒 1 Servings 🧭 2 Mins 👌85 Cals

Sometimes you just need to know how to poach an egg properly without the usual faff. This microwave method works every time and takes just 2 minutes from start to finish. The vinegar helps the white set quickly, and the gentle heat means no overcooked edges or rubbery texture. It’s handy for a quick breakfast, adding protein to salads, or just classic on toast (with or without marmite!)

MICROWAVE POACHED EGG

🧑‍🧑‍🧒‍🧒 1 Servings 🧭 2 Mins 👌85 Cals

INGREDIENTS

1 large egg, room temperature
1 tsp white wine vinegar
125ml (half a cup) water, boiling

METHOD

STEP 1

Take a small bowl, cup or ramekin and add the vinegar and water. Use a spoon to swirl the water in the cup.

STEP 2

With the water still swirling, break the egg on the side of the cup and lower into the water.

STEP 3

Microwave for 30 seconds. Leave to rest in the water for 2 minutes.

STEP 4

Scoop out from the water with a spoon and serve immediately

NUTRITIONAL INFO (PER SERVING)
85 CALS // 8G PROTEIN // 6G FAT // 0G CARBS

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Microwave Poached Egg. Simple, reliable and ready in minutes. A useful technique to have in your back pocket when you want a perfectly poached egg without the usual hassle.

Calories 551 Protein 46g Fat 15g Carbs 56g

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

CHICKEN DIJON

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 20 Mins 👌551 Cals

This is the sort of dinner that feels like a gentle hug at the end of the day. The dijon mustard gives the chicken plenty of depth without being sharp, while the mushrooms and spinach add texture and colour. The sauce is creamy and rich but not heavy, perfect for spooning over fluffy rice. With 46g of protein and under 600 calories, it’s a steady midweek meal that feels properly satisfying without being too much.

CHICKEN DIJON

🧑‍🧑‍🧒‍🧒 2 Servings 🧭 20 Mins 👌551 Cals

INGREDIENTS

120g (4oz) basmati rice
120g (4oz) chestnut mushrooms
1 tsp cooking oil
300g (11oz) diced chicken breast
1 heaped tsp garlic paste
half a chicken stock cube
1 white wine stock pot (or 100ml white wine)
30g (2 tbsp) dijon mustard
1 tsp dried mixed herbs
1 tsp cornflour
40g (1oz) baby spinach leaves
15ml (1oz) double cream

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. Slice.

STEP 3

Heat the oil in a large frying pan over a med-high heat. Once hot, add the onions and cook for 5 minutes, until starting to soften. Add the diced chicken and fry for a further 5 minutes until the chicken is sealed and golden brown. Season with salt and pepper.

STEP 4

Add the garlic paste and mushrooms, then stir-fry for 30 seconds. Add approx 200ml (1 large cup) of water and bring to a simmer with half a chicken stock cube, a white wine stock pot (or 100ml white wine and reduce the water added), dijon mustard and dried mixed herbs.

Stir until the stock pot and stock cube have dispersed evenly.

STEP 5

Gently simmer for 7-8 minutes, until the chicken is cooked through.

Mix the cornflour with a dribble of cold water until smooth. Stir the cornflour mixture thoroughly into the stew.

Stir in the spinach leaves and double cream. Cook for 30 seconds until the spinach has wilted.

STEP 6

Divide the rice between serving dishes and spoon the Chicken Dijon over.

NUTRITIONAL INFO (PER SERVING)
551 CALS // 46G PROTEIN // 15G FAT // 56G CARBS

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Chicken Dijon. Comforting, creamy and easy to pull together. A lovely April dinner when you want something warming but fresh.

Calories 93 Protein 3g Fat 3g Carbs 12g

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

ROASTED RED PEPPER AND TOMATO SOUP

🧑‍🧑‍🧒‍🧒 6 Servings 🧭 45 Mins 👌93 Cals

This is a gentle, warming soup that takes care of the work for you. The vegetables roast away in the oven, developing deep flavours while you get on with other things. Once they’re soft and slightly caramelised, everything goes into the slow cooker to simmer quietly until smooth and comforting.

The red peppers give it sweetness, the tomatoes add richness, and the carrots and celery bring depth without taking over. At just 93 calories a bowl, it’s light but satisfying - the kind of soup that feels nourishing without being heavy. Perfect with a chunk of wholemeal bread for an easy lunch.

ROASTED RED PEPPER AND TOMATO SOUP

🧑‍🧑‍🧒‍🧒 6 Servings 🧭 45 Mins 👌93 Cals

INGREDIENTS

10 tomatoes, halved

1 red onion, peeled and quartered

2 red (bell) peppers, de-seeded and roughly chopped

1 tbsp olive oil

1 heaped tsp garlic paste

1 tbsp tomato paste

1 carrot

2 celery stalks, trimmed and roughly chopped

500ml (2 cups) vegetable stock, fresh or made with 1 cube

1 tsp sugar

1 tsp dried mixed herbs

4 fresh basil leaves, optional

METHOD

STEP 1

Preheat the oven to 190C/170C fan/375F/Gas Mark 5.

STEP 2

Spread the tomatoes, red onion and red peppers over a baking tray. Drizzle over the olive oil. Roast in the oven for 35-40 minutes.

STEP 3

Transfer to the slow cooker, making sure you scrape off all the burnt and crispy bits from the baking tray. Stir in the garlic and tomato pastes.

STEP 4

Add the carrots, celery, stock, sugar, dried mixed herbs and basil. Cook on low for 6-8 hours or on high for 2-3 hours.

STEP 5

Use a handheld blender to blend until smooth

NUTRITIONAL INFO (PER SERVING)
93 CALS // 3G PROTEIN // 3G FAT // 12G CARBS

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Roasted Red Pepper and Tomato Soup. Gentle, warming and easy to make. A good batch cooking soup for a week’s worth of lunches.

Calories 558 Protein 54g Fat 21g Carbs 31g

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

BEEF WITH BUTTER MUSTARD SAUCE

SERVES 2 // READY IN 20 MINS // 558 CALS

This is one of those dinners that feels properly indulgent but still fits into a balanced week. The steaks cook quickly and stay tender, while the mustard sauce adds richness without being heavy. The brandy gives it a bit of depth, and everything comes together in about 20 minutes. With 54g of protein and under 600 calories, it’s a good choice for nights when you want something that feels a bit special, but doesn’t break the calorie bank.

BEEF WITH BUTTER MUSTARD SAUCE

SERVES 2 // READY IN 20 MINS // 558 CALS

INGREDIENTS

300g (11oz) new potatoes
120g (4oz) tenderstem broccoli
250g (2 x 125g/5oz) extra lean beef steak
2 tsp olive oil
1 shallot
2 tbsp brandy
2 tsp dijon mustard
20g (1oz) butter
1 tbsp creme fraiche

METHOD

STEP 1

Bring a large saucepan of water to the boil. Halve the new potatoes. Trim the broccoli.

Add the new potatoes to the water and cook for 16 minutes, adding the tenderstem broccoli for the final 6 minutes. When cooked, drain and leave to rest in the pan.

STEP 2

Put half the olive oil on a plate and season generously with salt and pepper. Add the steaks and turn until it is coated on all sides with the oil and seasoning. Leave to rest for a few minutes.

To make the sauce, heat the remaining teaspoon of olive oil in a small pan over a low-med heat. Peel and dice the shallot and add to the pan. Cook for 5-10 minutes until soft.

STEP 3

Heat a frying pan over a very high heat. When the pan is properly hot, add the seasoned steak and cook for 2-4 mins each side, depending on thickness and how you like your steak. When cooked, remove from the heat, cover and leave to rest while you finish the sauce.

STEP 4

Add the brandy (or use white wine) to the shallots and let it bubble for 1 minute. Add the mustard, butter and crème fraiche and stir until the butter has melted and the sauce is fully combined.

Divide the potatoes and tenderstem between your serving plates. Add the steak. Pour the sauce over and serve immediately

NUTRITIONAL INFO (PER SERVING)
558 CALS // 54G PROTEIN // 21G FAT // 31G CARBS

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Beef with Butter Mustard Sauce. Simple, satisfying and surprisingly elegant. A lovely midweek dinner when you want something proper.

Calories 235 Protein 5g Fat 3g Carbs 44g

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

FRUITY BRAN LOAF

SERVES 6 // READY IN 90 MINS // 235 CALS

This is a proper, old-fashioned kind of loaf. Dense and fruity, with plenty of dried fruit that gets soft and sweet as it bakes. The oat bran gives it a lovely texture, and the rye flour adds a gentle earthiness that works really well with all that fruit. It’s the sort of thing that feels substantial without being heavy, and a couple of slices make a good breakfast or afternoon treat. At 235 calories per serving, it sits nicely as a wholesome option that doesn’t pretend to be something it’s not.

FRUITY BRAN LOAF

🧑‍🧑‍🧒‍🧒 6 Servings 🧭 90 Mins 👌 235 Cals

INGREDIENTS

80g (3oz) oatbran, (or use crushed all-bran)
50g (2oz) sultanas (golden raisins)
50g (2oz) currants
50g (2oz) raisins
75g (3oz) chopped dates
300ml (11oz) almond milk
80g (3oz) rye flour
1 tsp baking powder
1 large egg, room temperature
30g (2 tbsp) date syrup

METHOD

STEP 1

Place the oat bran, and dried fruit in a bowl and pour over the milk. Stir and then leave to soak for an hour.

STEP 2

Preheat the oven to 180°C/160°C fan/350°F/gas mark 4.

Grease a small loaf tin and line the base with baking parchment.

STEP 3

In a large mixing bowl, combine the rye flour and baking powder.

Whisk the egg into the milk and fruit. Then stir in 2 tbsp of date syrup.

Add it all to the flour and stir really well. You are looking for a gloopy dough so if the mixture feels too firm, add about 3 tablespoons of water.

STEP 4

Scoop the mixture into the prepared loaf tin and bake for 40 minutes until golden brown on the top.

STEP 5

Cool on a wire rack and then cut into 12 slices. One serving is two slices. Can be served with a smidge of real butter

NUTRITIONAL INFO (PER SERVING)
235 CALS // 5G PROTEIN // 3G FAT // 44G CARBS

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Fruity Bran Loaf. A steady, satisfying loaf that keeps well and gets better after a day or two. Good to have around when you want something naturally sweet and filling.

Calories 595 Protein 66g Fat 16g Carbs 60g

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

HONEY BEEF TORTILLA WRAPS

SERVES 2 // READY IN 20 MINS // 595 CALS

These wraps have a good balance going on. The beef gets nicely browned and a bit crispy, while the ras el hanout and honey create that sweet-spicy combination that works so well together. The courgette adds a bit of freshness and bulk without getting in the way, and everything wraps up neatly in those warm tortillas with crisp lettuce and cheese. With 66g of protein, it’s a really filling dinner that still fits comfortably under 600 calories.

HONEY BEEF TORTILLA WRAPS

SERVES 2 // READY IN 20 MINS // 595 CALS

INGREDIENTS

1 medium courgette (zucchini)
250g (9oz) minced (ground) beef 5% fat
2 tsp ras el hanout spice mix
30ml (2 tbsp) hot sauce
1 tbsp honey
1 baby gem lettuce
30g (1oz) cheddar cheese
6 mini tortilla wraps

METHOD

STEP 1

Wash and trim the courgette. Then roughly dice.

STEP 2

Heat a frying pan on a high heat. Once hot, add the minced (ground) beef and courgette (zucchini). Fry, breaking up the mince as it cooks, for 7-8 minutes, until the beef is browned and a little crispy. Season with salt and pepper.

STEP 3

When the beef is cooked, turn the heat to medium and stir through the ras el hanout spice mix. Cook for 30 seconds, until fragrant. Add the hot sauce and honey. Allow to melt and stir to combine. Toss to coat the beef, then remove from the heat.

STEP 4

Wash and trim the baby gem lettuce, then thinly slice.

Grate the cheddar cheese.

STEP 5

Place the tortillas on a plate and warm through in the microwave for 40 seconds.

STEP 6

For each wrap:

Place the wrap on a plate and add the lettuce and a scoop of the beef in the middle of the wrap. Sprinkle over the cheese. Tuck under one end of the wrap and roll over both sides to make a parcel with one open end.

NUTRITIONAL INFO (PER SERVING)
595 CALS // 66G PROTEIN // 16G FAT // 60G CARBS

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Honey Beef Tortilla Wraps. Easy to assemble and satisfying to eat. A good midweek dinner when you want something that everyone will love but doesn’t require much effort.

Calories 446 Protein 24g Fat 25g Carbs 26g

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

FETA CHEESE AND PISTACHIO LUNCHBOX SALAD

SERVES 1 // READY IN MINS // 446 CALS

This is a really good lunchbox salad that doesn’t wilt or go soggy when you pack it up. The puy lentils have that earthy bite, the sun-dried tomatoes add sweetness, and the feta brings a bit of saltiness that works well with the pistachios. It’s filling enough to keep you going through the afternoon, with plenty of protein built in, and it comes together quickly when you’re getting ready in the morning. The kind of lunch that actually makes you look forward to lunchtime.

FETA CHEESE AND PISTACHIO LUNCHBOX SALAD

SERVES 1 // READY IN MINS // 446 CALS

INGREDIENTS

40g (1.5oz) baby spinach leaves
100g (4oz) cooked puy lentils
30g (about 3) sun-dried tomatoes in oil, chopped
1 tsp red wine vinegar
30g (1oz) feta
20g (about 6) pistachios, bashed or chopped

METHOD

STEP 1

Combine the puy lentils with the sun-dried tomatoes, red wine vinegar and salt and pepper.

STEP 2

Arrange the spinach leaves over a plate or container and add the puy lentil mixture. Crumble over the feta.

STEP 3

Finally add the pistachios

NUTRITIONAL INFO (PER SERVING)
446 CALS // 24G PROTEIN // 25G FAT // 26G CARBS

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Feta Cheese and Pistachio Lunchbox Salad. A proper lunch that travels well and tastes good. Easy to prep ahead and satisfying enough to keep you going until dinner.

Calories 515 Protein 58g Fat 9g Carbs 51g

Here’s today’s nutritious recipe. Good Macros built-in.

KOREAN MEATBALL RAMEN

SERVES 2 // READY IN 20 MINS // 515 CALS

This is a great one for evenings when you want something cosy but still full of flavour. The meatballs cook straight in the broth, which means less fuss and more taste, and the ginger and sriracha give it a nice bit of heat. With noodles, edamame and a squeeze of lime at the end, it turns into a bright, comforting bowl of ramen that feels a bit special without taking long.

KOREAN MEATBALL RAMEN

SERVES 2 // READY IN 20 MINS // 515 CALS

INGREDIENTS

250g (9oz) minced (ground) beef 5% fat
half a tsp chilli powder
1 tbsp tomato paste
half a tsp garlic paste
500ml (2 cups) chicken stock, fresh or made with 2 cubes
1 heaped tsp garlic paste
1 heaped tsp ginger paste
10g (2 tsp) sriracha hot sauce
80g (3oz) edamame beans (soya beans)
2 spring (green) onions
90g (2 nests) rice noodles
1 lime
2 tbsp kimchee

METHOD

STEP 1

Place the minced beef in a mixing bowl, breaking it up with your fingers. Add the chilli powder, tomato paste and half tsp of garlic paste to the minced beef. Season liberally with salt and pepper. Knead the mixture together with your hands until thoroughly combined. Then divide into 8-10 small meatballs.

STEP 2

Heat the chicken stock in a large saucepan with the garlic paste, ginger paste and sriracha. When it starts to boil, gently drop in the meatballs one at a time.

STEP 3

Reduce the heat to a simmer and cook for 5 minutes. Add the edamame or soya beans and simmer for a further 5 minutes, or until the edamame are cooked with a bite and the meatballs are cooked through.

STEP 4

Add the spring (green) onions and rice noodles and simmer for a further 2 minutes.

Remove from the heat, then add the juice of the lime.

STEP 5

Divide the ramen between your bowls and add a tbsp of kimchee to each. Serve.

NUTRITIONAL INFO (PER SERVING)
515 CALS // 58G PROTEIN // 9G FAT // 51G CARBS

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Korean Meatball Ramen. Warm, spicy and very easy to put together. A simple bowl of ramen that’s full of flavour and perfect for chilly evenings.