All Protein No Powder



Creamy Salmon and Ratatouille

  • 2 x Salmon Fillets (approx 200g)
  • 50 grams x Simply Reduced Fat Soft Cheese
  • 20 grams, Breadcrumbs
  • 10 grams, Parmesan Cheese
  • 1/2 Tsp Paprika
  • 1/2 Tsp Chilli Flakes
  • 1 Medium Courgette (100g)
  • 1 Bell Pepper Orange
  •  1 Aubergine (200g)
  • 250g Passata
  • 1 Tablespoon Olive Oil
  • 2 x Garlic Cloves
  • 100ml Vegetable Stock
  • Fresh Basil
  • 1 Tbsp Red Wine Vinegar
  • Salt & Pepper
  1. Heat the Olive Oil in non stock pan, one heated add the Aubergine (chopped) and cook for 5 mins.
  2. Add crushed garlic, followed by the chopped peppers and courgettes and cook for a few minutes
  3. Tip in the passata, vegetable stock, red wine vinegar, handful of fresh basil, season with salt and pepper.
  4. Cover and simmer for 20mins
  5. Mix the cream cheese with the paprika and chilli flakes, spread over the top of each salmon fillet.
  6. In a separate dish combine the bread crumbs with parmesan, sprinkle on top of the fillets
  7. Place the ratatouille in a oven proof dish, lay the salmon on top and bake for 20mins at 200C/180C fan/gas 6.
  8. Add more fresh basil and serve!

Total Meal: Serves 2.0 l Calories 418 l Protein 29 g l Total Fat 24 g l Carbohydrate 26g (Dietary Fiber 7g, Sugars 13g)


Lean Chilli Con Carne

  • 500g Lean Turkey Mince

  • 2 x Chopped Onions
  • 1Tbsp x Olive Oil
  • 3 x Garlic Cloves
  • 1Tbsp Grated Ginger
  • 1 x Red Chilli
  • 1–2 tsp hot chilli powder
  • 2Tsp Ground Cumin
  • 2Tsp Ground Corriander
  • 500ml Beef stock
  • 400g x Chopped Tomatoes
  • 400g x Red kidney beans, drained and rinsed
  • 3Tbsp x Tomato Purée
  • 1Tsp x Dried Oregano
  • 1 bay leaf
  • flaked sea salt
  • freshly ground black pepper
  1. Place a large non-stick saucepan over a medium heat heat 1Tbsp of olive oil
  2. Once oil is heated add the chopped onions and cook for 5 minutes
  3. Add Ginger, Garlic, Chili, Spices and cook for 2 mins
  4. Add the Turkey and cook, stirring constantly & breaking up the mince
  5. Tip in the tomatoes, puree, stock, oregano and bay leaf.
  6. Season with salt and pepper to taste
  7. Bring to to simmer, cover and simmer for 45 mins stirring occasionally.

Total Meal: Serves 3.0 l Calories 376 l Protein 43g l Total Fat 12g l Carbohydrate 32g

Lemon and Herb Turkey with Broccoli Smash

  • Two x 170g Turkey Steaks
  • Zest & Juice of 1 Lemon
  • 2 x crushed garlic cloves
  • Handful of Parsley
  • 1/2 Tablespoon Olive Oil
  • 100g Vine Tomatoes
  • 250g Broccoli
  • 50g Quark
  • 2 Tablespoon pesto
  • 1/2 Tin of Butter Beans
  1. Mix the juice and zest of lime, garlic, parsley and olive oil together season with salt and pepper
  2. Slash the Turkey Breasts and marinade for 24 hours
  3. Preheat oven to 200C/180C fan/gas 6.
  4. Place the turkey steak in a baking sheet and cook in an over for 20mins (this keeps them moist)
  5. Add the tomatoes on the vine to the oven and roast – you can spray then with olive oil spray if desired.
  6. Whilst the turkey and tomatoes are cooking –  steam the broccoli
  7. Once cooked place in the blender and add the Butter Beans, Quark and Pesto.
  8. Blend to mash consistency.
  9. Place various bits on a plate and dinner is served!

Total Meal: Serves 2.0 l Calories 376 l Protein 54 g l Total Fat 8 g l Carbohydrate 21g

Chimichurri Steak with Paprika Wedges

I tend to do alot of one pots – so going to try and include more meal style options on here too.  Not the most “low fat” friendly so save it for a weekend cheat meal.

170g Great British Hache Steak use Muscle Food

Chimichurri Sauce

  • Bunch Chopped Fresh Parsley
  • 2 x Garlic Glove
  • Half Juice of Lemon
  • 1.5 Tbsp Olive Oil
  • 1 Tsp Dried Chilli Flakes
  • 1 Tbsp Oregano, Ground
  • Sea Salt

Paprika Wedges

  • 600g Potatoes of Choice (i used new because I had them to use up)
  • 1 Tbps Olive Oil
  • 1/2 Tbsp Paprika
  • Sea Salt 
  1. Preheat oven to 200C/180C fan/gas 6.
  2. Chop the potatoes so they are even wedges, place in a pan of water and bring to the boil. Boil for a few mintues. Drain and set aside
  3. Add 1 tbp of olive oil to a non stick roasting tin/or tin lined with parchment. Pop this into the oven for a few minutes to heat the oil
  4. Add  the potatoes to a bowl, pour in the heated oil, add the paprika and salt.  Toss coating evenly.
  5. Pour the potatoes back into the roasting tin and roast in the oven for 40minutes
  6. For the chimmichuri sauce – add the parlsey, 2 garlic gloves, juice of half a lemon, 1 tbsp olive oil 1tsp dried chilli flakes, 1tbsp oregano and blitx in a hand blender to the consistency that you like. Set aside
  7. Rub the steaks with half a tbsp of olive oil and some salt and pepper
  8. Preheat a griddle pan and cook the steak to your liking.
  9. Pour over the chimmichuri sauce and serve

Steak & Sauce:  Serves 2.0 l Calories 320 l Protein 39 g l Total Fat 15 g l Carbohydrate 16 g (Dietary Fiber 4g, Sugars 1g)
Wedges:  Serves 2.0 l Calories 282 l Protein 5 g l Total Fat 8 g l Carbohydrate 48 g (Dietary Fiber 8g, Sugars 4g)

Total Meal: Serves 4.0 l Calories 602 l Protein 44 g l Total Fat 23 g l Carbohydrate 64g (Dietary Fiber 12g, Sugars 5g)

Chilli Con Turkey

Ok this is a Jamie Oliver recipe…full one found here…mixed it up by using turkey pieces and forgetting the beans that probably make it a Chilli – ooops! Anyway here we go…

  • 2 x 170g Turkey Steaks chopped into bite size pieces
  • 1 Tbsp Olive Oil
  • 400g Can Plum Tomatoes
  • 1 red onion
  • 150g Raw Carrots
  • 1 Leek
  • 1/2 Red Pepper
  • 1/2 Yellow Pepper
  • Half a bunch of coriander – leaves pulled and stalks chopped
  • 1/2 Red Chilli & 1/2 Green Chilli
  • 1/2 Tsp Ground Cumin
  • 1/2 Tsp Smoked Paprika
  • 1/2 Tsp Honey
  • 1 1/2 Tbsp White Wine Vinegar
  • Juice of 1 Lime
  • sea salt
  • freshly ground black pepper
  1. Preheat the oven to 180ºC/350ºF/gas 4.
  2. Add Olive Olive to a non stick pan once heated add the onions, carrot, leek, peppers and chilies, and cook (approx 5 mins)
  3. Then add coriander stalks, cumin and paprika cook further (10mins)
  4. Add the honey and vinegar and this point and stir through
  5. Add the tomatoes and seasoning (and the kidney beans if you want or remember!!)
  6. Chop the Turkey into bite size pieces and add in, stir everything thoroughly and transfer to a casserole dish.
  7. Bake on low for 2 hours

I had this as a filling for the wrap and used greek yoghurt and some Parmesan to cool the spice.  But can accompany rice or potato quite easily too! Remember if you add the beans the Macro’s change. 

Serves 3.0 l Calories 272 l Protein 32 g l Total Fat 6 g l Carbohydrate 22 g (Dietary Fiber 4 g, Sugars 11 g)

Chicken Sausage and Pepper Pasta Bake

Had a craving for Pasta this weekend so threw together a quick Pasta recipe…

  • 6 sausage (75g), Chicken Sausage
  • 200g Wholewheat Penne Pasta
  • 100 g, Half Fat Mozarella
  • 1 medium red pepper
  • 1 medium yellow pepper
  • 100g Mushrooms
  • 1/2 tsp dried thyme
  • 1 tsp salt

Marinara Sauce

  • 1 Tablespoon Olive Oil
  • 2 Medium White Onions
  • 400g Tin Tomatoes
  • 4 Garlic Cloves
  • 1/2 Tsp Chilli Flakes
  • 1/2 Tsp Dried Oregano
  • Basil Sprig
  • 4 Tablespoons Tomatoe Puree

This recipe uses a Marinara Sauce as the base – for the sauce:

  1. Heat the oil and cook the onion until soft (approx 10mins)
  2. Add crushed garlic cloves and cook for 1min
  3. Add the herbs, chili, tomato puree and tinned tomatoes
  4. Cook on low for half an hour

Tip: Batch cook and freeze this as a base sauce for various dishes 

  1. Preheat oven to 170C/350 F/Gas Mark 4
  2. Sautee the Peppers with a little olive oil (approx 7mins)
  3. Add the mushrooms cook these down a little until they give off water.
  4. Slice the sausages and add to the pan – seal these off then add the sauce.
  5. Add the marinara sauce, additional seasoning, simmer until the sausages are cooked (approx 15mins).
  6. Place the mixture into a oven dish and spoon half the mixture at the bottom
  7. Cover with uncooked pasta and then add the remaining sauce mixture evenly on top so pasta is covered.
  8. Break up the Mozzarella and distribute evenly on top.
  9. Cover with foil and bake for 40mins.

Serves 4.0 l Calories 438 l Protein 31 g l Total Fat 9 g l Carbohydrate 58 g (Dietary Fiber 6g, Sugars 8g)

Chicken and Kale Stir Fry

I have become quiet a fan of Kale lately and had some to use up this week so here’s another good mid week quickie!

  • 1 Tbsp x Olive Oil
  • 1 Tbsp x Soya Sauce
  • Juice & Zest of 1 Lime
  • 1 Tbsp x Honey
  • 1 x Red Pepper
  • 750g Chicken Breast Sliced
  • 300g Beansprouts
  • 200g Kale
  • Piece of Root Ginger
  1. Slice the chicken and season with red chilli flakes and salt.
  2. Heat the oil in a wok then cook off the chicken with the ginger
  3. At around 10 minutes in add the sliced peppers
  4. Cook these off for a further 10 minutes
  5. Mix the soya sauce, lime juice & honey
  6. Pour this over the chicken and peppers
  7. Add the kale and beansprouts stir fry until cooked to your taste

Serves 4.0 l Calories 296 l Protein 50 g l Total Fat 6 g l Carbohydrate 10 g (Dietary Fiber 3 g, Sugars 6 g)

Coconut and Lime Chicken Strips

  • 400g Chicken Breast (used Muscle Food)
  • Zest & Juice 1 Lime
  • 1/2 tsp Cayenne Pepper
  • 1/2 tsp Medium Curry Powder
  • 1/2 tsp Chilli Powder
  • 25g Dessicated Coconut
  • 10g Coconut Oil
  1. Heat oven to 200C/180C fan/gas 6.
  2. Cut chicken into strips & Place in a bowl.
  3. Add Lime Juice, Zest, Spices & Seasoning – Mix thoroughly.
  4. Pour dessicated cocounut onto a plate then roll each strip of chicken through so coated (If you like alot of coconut feel free to add more).
  5. Place the strips on rack sitting on a roasting tin
  6. Melt the coconut oil and brush each strip evenly
  7. Cook for 20/25mins

Great item to use for lunch leftovers the next day.

Serves 2.0 l Calories 321 l Protein 45 g l Total Fat 14 g l Carbohydrate 5 g (Dietary Fiber 2 g, Sugars1 g)

Recipe is from:

Spinach and Red Pepper Fritatta

Love a good Fritatta – its a good mid week meal option.  Here is one of my fav recipes.

  • 2 Medium Eggs

    Spinach and Red Pepper Fritatta
    Spinach and Red Pepper Fritatta
  • 3 x Medium Egg Whites
  • 150g Low Fat Cottage Cheese
  • 10g Grated Parmesan
  • 1 x Crushed Garlic Clove
  • Red Chilli Flakes, Sea Slat and Black Pepper
  • 1 x Roasted Red Pepper
  • 50g Fresh Spinach
  1. Roast the red pepper without Oil and tear into strips.  TIP: I usually grill the red pepper on high until charred and the cover with cling film for 5 minutes, this makes it easier to peel off the skin.
  2. Sauteed or steam the spinach.
  3. Preheat the oven to 190C/170C fan/gas 5
  4.  Add Eggs, Egg Whites, Cottage Cheese, Half the Parmesan, Garlic and seasoning – whisk thoroughly.
  5. Line a oven proof dish with grease proof paper and tip the spinach into the bottom.
  6. Pour in egg mixture and then add red peppers ontop.
  7. Bake for 20mins – add the remaining Parmesan at the end for 2/3mins to crisp up on top.

Serves 2.0 l Calories 223 l Protein 25 g l Total Fat 9 g l Carbohydrate 8 g (Dietary Fiber 2 g, Sugars 7 g)

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