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.

Calories 286 Protein 14g Fat 13g Carbs 32g

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

PEANUT BUTTER & STRAWBERRY OVERNIGHT JAR

SERVES 1 // READY IN 5 MINS // 286 CALS

This is one of those quiet breakfast wins that just takes care of itself. You stir everything together the night before, and by morning you’ve got something that feels like a treat but still keeps you steady. The peanut butter makes it properly satisfying, the strawberries add a bit of sweetness, and the oats soak everything up nicely. At 286 calories with 14g of protein, it’s a gentle way to start the day without feeling heavy or rushed.

PEANUT BUTTER & STRAWBERRY OVERNIGHT JAR

SERVES 1 // READY IN 5 MINS // 286 CALS

INGREDIENTS

80g (1 cup) strawberries
2 heaped tsp peanut butter (no added sugar)
50g (2oz) skyr yoghurt
1 tsp honey
30g (1oz) porridge oats

METHOD

STEP 1

Wash and hull the strawberries. Chop into small pieces.

STEP 2

In a bowl or jar, add the peanut butter and a little water. Stir to loosen the peanut butter. Add the skyr and honey and stir thoroughly.

STEP 3

Add the oats and a little more water (up to about 3/4 jar, if using). Stir through.

STEP 4

Top with the chopped strawberries. Leave overnight.

NUTRITIONAL INFO (PER SERVING)
286 CALS // 14G PROTEIN // 13G FAT // 32G CARBS

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Peanut Butter & Strawberry Overnight Jar. Simple to make and ready when you need it. A good one to keep in rotation for mornings when you want something steady without any fuss.

Calories 420 Protein 26g Fat 15g Carbs 30g

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

MILANESE CHICKEN WITH CHARGRILLED VEGGIES

SERVES 2 // READY IN 25 MINS // 420 CALS

This is a proper feel-good dinner that looks more complicated than it actually is. The chicken gets a lovely golden crust from the polenta coating while the buttermilk keeps it tender inside. The Mediterranean vegetables roast alongside, getting nicely charred at the edges while staying soft in the middle. Everything cooks together in one dish, which makes it dead easy for a weeknight. With 26g of protein and under 450 calories, it’s the sort of balanced dinner that feels generous without being too much.

MILANESE CHICKEN WITH CHARGRILLED VEGGIES

SERVES 2 // READY IN 25 MINS // 420 CALS

INGREDIENTS

2 x 150g (5oz) skinless and boneless chicken breast, halved
100ml (half a cup) buttermilk
150g (5oz) Mediterranean mixed veg, aubergine, courgette, peppers
1 tbsp olive oil
60g (2oz) polenta
salt and freshly ground black pepper, to taste

METHOD

STEP 1

Place each half chicken breast on a chopping board and cover with a layer of cling film (wrap). Hit with a rolling pin a few times until about 1cm (half an inch) thick. Place in the buttermilk and leave to rest for at least 10 minutes.

Preheat the oven to 220C/200C fan/425F/Gas Mark 7.

STEP 2

Place the veg in a large baking dish. Add the oil and mix through thoroughly with your hands. Push the veg to the side of the dish.

STEP 3

Place the polenta in a bowl and season with salt and pepper. Toss the flattened chicken pieces in the polenta to thoroughly coat in the crumbs. Place the chicken pieces in the baking dish.

STEP 4

Bake for 20 minutes, turning the chicken and veg after 10 minutes, until cooked through and crispy

NUTRITIONAL INFO (PER SERVING)
420 CALS // 26G PROTEIN // 15G FAT // 30G CARBS

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Milanese Chicken with Chargrilled Veggies. Simple, colourful and satisfying. A good one for when you want dinner that feels special but doesn’t require much effort.

…And one less thing to think about.

Meal Plan #3 is all about eating well without too much fuss. 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 #March Madness 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 (barring illness, emergencies etc)

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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Menu 3 March Madness

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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 248 Protein 11g Fat 6g Carbs 35g

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

SMOKY CHIPOTLE BEAN SOUP

SERVES 4 // READY IN 15 MINS // 248 CALS

This is a proper warming bowl of comfort that doesn’t mess about. The chipotle paste gives everything a lovely smoky depth without being too fierce, and the roasted Mediterranean vegetables add sweetness and colour. The beans and lentils make it filling and boost the protein, while that splash of balsamic at the end lifts it all up. At just 248 calories with 11g of protein, it’s the kind of soup that feels generous but still fits neatly into a balanced week. Good for batch cooking too, so you can have proper homemade soup ready when you need it most.

SMOKY CHIPOTLE BEAN SOUP

SERVES 4 // READY IN 15 MINS // 248 CALS

INGREDIENTS

100g (4oz) Mediterranean mixed veg, aubergine, courgette, peppers
1 tsp olive oil
100g (4oz) red lentils
1 tsp olive oil
1 heaped tsp chipotle paste
1 heaped tsp garlic paste
1 tbsp tomato paste
2 spring (green) onion
salt and freshly ground black pepper, to taste
1 x 400g (14oz) can mixed beans , rinsed and drained
500ml (2 cups) water
2 tsp balsamic vinegar

METHOD

STEP 1

Pre-heat the oven to 200C/180C fan/400F/Gas 6.

Spread the vegetables out over a baking tray. Drizzle on the olive oil and season generously with salt and pepper. Cook in the oven for 20 mins.

STEP 2

In a large pan, bring the lentils to the boil with lots of water. Cook for 10 mins until tender. Rinse and drain.

STEP 3

Heat the olive oil in a deep pan over a medium heat. Stir in the chipotle, garlic and tomato pastes. Fry gently for 30 seconds. Add the mixed beans and lentils and 2-3 cups water. Bring to the boil. Then simmer for 5 minutes.

STEP 4

Roughly chop the baked Mediterranean veg and add to the pan along with the balsamic vinegar.

Bring back to a simmer, then cook for another minute or two

NUTRITIONAL INFO (PER SERVING)

248 CALS // 11G PROTEIN // 6G FAT // 35G CARBS

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Smoky Chipotle Bean Soup. Comforting, filling and easy to make ahead. A steady soup for lunchtime when you want something warming without much effort.

Calories 486 Protein 32g Fat 7g Carbs 70g

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

OVEN-BAKED PRAWN PAELLA

SERVES 4 // READY IN 30 MINS // 486 CALS

This is a proper comfort dinner that feels like a treat but doesn’t take over your evening. The oven does most of the work while you get on with other things, and you end up with all that smoky paprika warmth and golden rice that makes paella so satisfying. The chorizo adds depth, the prawns stay tender, and everything soaks up those lovely flavours. With 32g of protein and under 500 calories, it’s a generous dinner that still feels balanced and steady - just right for a midweek evening when you want something a bit special.

OVEN-BAKED PRAWN PAELLA

SERVES 4 // READY IN 30 MINS // 486 CALS

INGREDIENTS

1 onion
1 heaped tsp garlic paste
50g (2oz) chorizo
600ml (3 cups/2 cubes) chicken stock
2 tbsp tomato paste
1 tsp smoked paprika
half a tsp turmeric
300g (1.5 cups) basmati rice
100g (1 cup) frozen peas
450g (1 lb) cooked and peeled king prawns (shrimp)
juice of 1 lemon

METHOD

STEP 1

Pre-heat the oven to 220C/200C fan/gas mark 8. Lightly fry the onions, garlic and chorizo together, until the chorizo has released all it’s fatty juices.

STEP 2

Place the chicken stock, tomato paste, smoked paprika and turmeric in a microwaveable bowl or jug. Heat in microwave on high until steaming (about 3 mins).

STEP 3

Place the rice in a baking dish and pour the onion and chorizo mixture over. Toss through the rice until each grain is just covered.

STEP 4

Add the peas to the baking dish and pour over the stock. Bake for 12-15 minutes - until the rice is just cooked.

STEP 5

Stir in the frozen prawns and return to the oven for 5-7 minutes until the prawns are fully warmed. Stir in the lemon juice before serving

NUTRITIONAL INFO (PER SERVING)
486 CALS // 32G PROTEIN // 7G FAT // 70G CARBS

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Oven-baked Prawn Paella. Simple to make and thoroughly satisfying. A good one for nights when you want something warming and generous without the fuss.

Calories 357 Protein 27g Fat 25g Carbs 3g

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

BAKED EGG WITH HAM & TOMATO

SERVES 1 // READY IN 15 MINS // 357 CALS

This is a proper cosy dish for those mornings when you want something warm and satisfying but can’t be bothered with too much fuss. The egg bakes gently on top of the soft leek and ham, and the melted cheese on top makes everything feel a bit indulgent. It’s simple to put together and ready in 15 minutes, which makes it perfect for weekend mornings or when you have a bit more time before work. With 27g of protein and under 360 calories, it’s filling and will keep you going through the morning.

BAKED EGG WITH HAM & TOMATO

SERVES 1 // READY IN 15 MINS // 357 CALS

INGREDIENTS

half a leek, trimmed and thinly sliced
1 tsp olive oil
1 slice of ham
1 large egg, lightly whisked
2 slices tomato
40g (1oz) cheddar cheese, grated

METHOD

STEP 1

Preheat the oven to 180C/160C fan/350F.

STEP 2

Place the leek and oil in a small microwaveable dish. Cover with clingfilm (plastic wrap) and microwave on high for 4 minutes. Leave to rest, still covered, for a further 2 minutes.

STEP 3

Place the leek at the bottom of a ramekin and top with the ham.

Pour in the egg, then top with the tomato slices and sprinkle with the cheese.

STEP 4

Bake in the oven for 10 minutes or until the egg is set and the top is turning brown

NUTRITIONAL INFO (PER SERVING)
357 CALS // 27G PROTEIN // 25G FAT // 3G CARBS

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Baked Egg with Ham & Tomato. Quick, comforting and filling. A good one for when you want a proper breakfast without much effort.

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

Good Macros Built-in: Calories 595 Protein 45g Fat 13g Carbs 69g

CHICKEN & MUSHROOM TAGLIATELLE

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

This is a calm, comforting kind of pasta. The chicken stays tender, the mushrooms add depth, and the tarragon lifts everything without taking over. The sauce is light rather than heavy, just enough to coat the tagliatelle and bring it all together. With plenty of protein and under 600 calories, it’s a steady midweek dinner that feels satisfying without being too much.

CHICKEN & MUSHROOM TAGLIATELLE

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

INGREDIENTS

1 red onion
80g (3oz) shiitake mushrooms
2 sprigs tarragon
180g (6oz) tagliatelle
1 tsp cooking oil
250g (9oz) diced chicken breast
half a tsp garlic paste
half a chicken stock cube
half a lemon
1 tbsp creme fraiche
10g (1 heaped tsp) parmesan

METHOD

STEP 1
Peel and finely slice the red onion. Wash and slice the mushrooms. Strip the leaves from the tarragon stalk and chop the leaves.

STEP 2

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 tagliatelle and cook until al dente (just cooked), 8-10 mins.

STEP 3

Heat the oil in a wide pan over a high heat. Toss in the diced chicken and sliced onion and fry until the chicken is golden on the outside, 5-6 minutes. Add the mushrooms and fry for a further 4-5 minutes, until the chicken is cooked through.

STEP 4

Add the garlic paste and stir-fry for 30 seconds. Then add 100ml water (half a cup) and crumble in the half stock cube. Bring to the boil. When boiling, turn the heat down and add the tarragon. Simmer gently for 2-3 minutes.

STEP 5

Stir in the juice of half a lemon and the creme fraiche. Season well with black pepper. Add the cooked tagliatelle and gently stir through.

STEP 5

Divide the pasta between your serving dishes and sprinkle over the parmesan.

NUTRITIONAL INFO (PER SERVING)
595 CALS // 45G PROTEIN // 13G FAT // 69G CARBS

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Chicken & Mushroom Tagliatelle. Simple, comforting and easy to cook. A good one to keep in mind for evenings when you want pasta that still feels balanced.

Calories 241 Protein 8g Fat 2g Carbs 52g

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

MUESLI BARS (4 INGREDIENTS)

SERVES 8 // READY IN 30 MINS // 241 CALS

These homemade muesli bars have become my morning saviour. They’re incredibly simple to make - just four ingredients and minimal hands-on time. The oats provide a hearty base, while the dried apricots and dates add natural sweetness and chewy texture. I find the condensed milk binds everything together beautifully without the need for loads of added sugar or oil. With 8g of protein per bar, they keep me going through busy mornings far better than anything from a packet.

MUESLI BARS (4 INGREDIENTS)

SERVES 8 // READY IN 30 MINS // 241 CALS

INGREDIENTS
200g (7oz) porridge oats
50g (2oz) dried apricots
50g (2oz) chopped dates
400g (14oz) light condensed milk

METHOD

STEP 1
Pre-heat the oven to 180C/160C fan/350F. Lightly grease a 20cm / 8 inch round cake tin.
Chop the apricots and date into small pieces.

STEP 2
Mix the oats, apricots and dates in a mixing bowl.
Heat the condensed milk gently over the lowest heat until it starts to steam. Do not let it boil or burn.

STEP 3

Simply pour the condensed milk into the dry ingredients and stir well.

Press firmly into the prepared cake tin and bake for 25 minutes.

STEP 4

Remove from the oven and cool in the tin for at least 10 minutes. Transfer to a chopping board and cut into 8 individual segments with a very sharp knife.

The muesli bars can be stored in an airtight container for up to 5 days

NUTRITIONAL INFO (PER SERVING)
241 CALS // 8G PROTEIN // 2G FAT // 52G CARBS

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Muesli Bars (4 Ingredients). Quick to prepare and wonderfully versatile. A brilliant make-ahead option for busy weekday breakfasts or afternoon energy boosts when you need something substantial but not too heavy.

Here’s today’s nutritious & easy recipe from Jac’s Healthy Recipes.

Good Macros Built-in: Calories 589 Protein 35g Fat 18g Carbs 73g

SINGAPORE BEEF STIR-FRY

SERVES 2 // READY IN 20 MINS // 589 CALS

This is a bright, lively stir-fry that comes together quickly and feels properly satisfying. The beef cooks fast and stays tender, the vegetables keep their crunch, and the noodles soak up that slightly sweet, savoury sauce. It’s a good balance of flavour and freshness, and with plenty of protein it fits neatly into a busy week without feeling heavy.

SINGAPORE BEEF STIR-FRY

SERVES 2 // READY IN 20 MINS // 589 CALS

INGREDIENTS

1 red chilli
1 green (bell) pepper
1 carrot
1 pak choi
90g (2 nests) rice noodles
200g (7oz) sirloin steak, trimmed weight
1 heaped tsp plain flour
1 tsp cooking oil
1 tsp toasted sesame oil
1 heaped tsp garlic paste
150g (5oz) sweetcorn, drained weight or use frozen
30ml (2 tbsp) ketjap manis
1 tbsp rice vinegar
1 lime

METHOD

STEP 1
Trim and de-seed the chilli and green pepper. Cut both into thin slices.
Peel the carrot and coarsely grate.
Cut the base off the pak choi and discard before cutting the rest widthways into slices.

STEP 2

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

STEP 3

Trim excess fat off the steak, then cut into very thin slices.

Place the flour on a plate and season well with salt and pepper. Add the steak to the flour and toss through so it’s thoroughly coated.

STEP 4

Heat the oil in a frying pan on a high heat. When hot, add the steak and stir-fry for 2 mins, until browned and charred on the outside only. Remove to a plate and set aside to rest.

STEP 5

On a med-high heat, add the sesame oil and add the sliced chilli, pepper and sliced pak choi stalks. Stir-fry for 3 mins. Add the garlic, sweetcorn and pak choi leaves. Stir-fry for a further 2 mins.

Reduce to a lower heat, add the ketjap mani, rice vinegar and 50ml (3tbsp) water. Simmer for 2 minutes.

Add the beef, stir through, then add the rice noodles and stir through again. Squeeze in the juice of the lime.

Serve immediately.

NUTRITIONAL INFO (PER SERVING)
589 CALS // 35G PROTEIN // 18G FAT // 73G CARBS

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Singapore Beef Stir-fry. Quick to cook and full of colour. A solid midweek dinner when you want something fresh, filling and easy to pull together.

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

Good Macros Built-in: Calories 528 Protein 29g Fat 32g Carbs 32g

CREAMY BAKED SALMON

SERVES 2 // READY IN 20 MINS // 528 CALS

This is a lovely, steady kind of dinner. The salmon bakes gently in the oven while the potatoes cook away on the hob, and everything comes together with that cool, creamy dressing at the end. It feels fresh and comforting at the same time, and it’s filling without being heavy. A good one for busy evenings when you want something that looks after you a bit.

CREAMY BAKED SALMON

SERVES 2 // READY IN 20 MINS // 528 CALS

INGREDIENTS

2 skinless salmon fillets, (approx 130g/ 5oz each)
1 tsp olive oil
300g (11oz) new potatoes
120g (4oz) mange tout, (snow peas)
1 x 5cm (2in) cucumber
2 spring (green) onions
4 tbsp creme fraiche
2 tbsp rice wine (or sherry)
2 tsp cider vinegar

METHOD

STEP 1
Pre-heat the oven to 210C/190C FAN/400F.
Place the salmon fillets on a baking tray. Season with salt and pepper and rub the olive oil over the top. Bake in the oven for 16-18 until just cooked through.

STEP 2

Bring a large saucepan of water to the boil with a pinch of salt.

Halve the new potatoes. Trim the mange tout.

Add the new potatoes to the water and cook for 16 minutes, adding the mange tout (snow peas) for the final 4 minutes.

When cooked, drain and leave to rest in the pan.

STEP 3

Peel and grate the cucumber. Trim and finely chop the spring onion.

STEP 4

In a bowl, combine the grated cucumber, spring onion, creme fraiche, rice wine and cider vinegar. Season with a little salt and pepper. Stir to combine and leave to rest for at least 5 minutes for the flavour to develop.

STEP 5

Arrange the new potatoes and mange tout over your serving dishes. Lightly flake the salmon with a fork and add to the plates. Pour over the creamy dressing and enjoy.

NUTRITIONAL INFO (PER SERVING)
528 CALS // 29G PROTEIN // 32G FAT // 32G CARBS

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Creamy Baked Salmon. Simple to cook and easy to enjoy. A calm, balanced dinner that works well at the end of a long day.

…And one less thing to think about.

Meal Plan #2 is all about bright and easy food. Each of these recipes cooks in less than half an hour and are designed to be easy weeknight meals.

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

Healthy, bright recipes are what we need right now. One moment we’re counting daffodils, the next it’s head down with freezing rain dripping down your nose.

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 (barring illness, emergencies etc)

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:

February Meal Plan + Shopping List

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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.

Good Macros Built-in: Calories 556 Protein 40g Fat 17g Carbs 60g

HARISSA CHICKEN PILAF

SERVES 2 // READY IN 25 MINS // 556 CALS

This is a really satisfying one for nights when you want something warming but not heavy. The harissa gives the chicken plenty of flavour, the rice soaks everything up, and the feta at the end adds a bit of freshness. It’s an easy, one pan style dinner that feels generous, while still fitting neatly into a balanced week with plenty of protein built in.

HARISSA CHICKEN PILAF

SERVES 2 // READY IN 25 MINS // 556 CALS

INGREDIENTS

120g (1 cup) basmati rice
1 red (bell) pepper
1 tsp olive oil
250g (2 fillets) diced chicken breast
half a tsp cumin
half a tsp ground coriander
1 heaped tbsp (25g) harissa paste
1 heaped tsp garlic paste
1 tbsp tomato paste
1 tsp vegetarian stock powder
1 tsp sugar
20g (1oz) feta, crumbled

METHOD

STEP 1
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 2

De-seed and slice the red pepper.

Heat the olive oil in a large frying pan on a med-high heat. Once hot, add the diced chicken and red pepper.

STEP 3

Fry until the chicken is golden brown and cooked through, 8-10 mins. Season with salt and pepper and the cumin and coriander. Stir well.

STEP 4

Add the harissa, garlic and tomato pastes. Stir-fry for 30 seconds. Add 150ml/1 cup (2 person) / 300ml/2 cups (4 person) water, stock powder and sugar. Stir well and cook for 5 minutes, until the sauce has reduced by half.

Stir through the cooked rice.

STEP 5

Share the pilaf between your bowls and crumble over the feta cheese.

NUTRITIONAL INFO (PER SERVING)
556 CALS // 40G PROTEIN // 17G FAT // 60G CARBS

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Harissa Chicken Pilaf. Comforting, simple and full of flavour. A good midweek dinner when you want something steady and warming without much effort.