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All in Recipes
This ground beef recipe has become a favourite in my house. The Korean flavours are so good without being spicy at all, unless you also make the sauce! you can absolutely batch cook this or at least make an extra portion or two for the next day. The rest of the bowl can be changed with the season and whatever you feel like or need. A fried egg on top is a favourite extra for me.
A delicious protein rich and fibre rich curry, The red lentils thicken up the sauce as well as providing you with plenty of iron along with the spinach. You can serve this with a small helping of brown rice - but you have plenty of fibre-rich carbs with the chickpeas and lentils and so for a lower carb option the rice is not necessary.
Another fish recipe here as it is so quick and easy for a summer evening meal.
Coming in at 29g protein per 100g, your portion size will depend on who you are cooking for and what your requirements are for protein that day..
This can be served with a summer colourful salad, as part of a nourish bowl or with steamed veggies. When in season, it’s perfect with asparagus.
Make an extra portion or 2 and serve in a poke bowl the next day!
A vegetarian fry-up that’s Mediterranean in style! Two eggs is not enough protein for a midlife women for breakfast so we have added halloumi cheese.
This is a really light spring/summer meal, perfect for lunch or dinner.
With a 200g salmon portion per person and the chickpeas, you will achieve 40-45g protein per portion.
I often opt for beans, lentils or chickpeas as a side as I love them and they offer a great mixed nutritional profile of complex carbs, fibre and some protein.
This is a really nice light dish on the table in just 25mins! Protein, good fibre and super tasty. I used the Merchant Gourmet lentil pouch for eased speed. Other white fish such as haddock or hake or halibut would work well too.
When in season, I like to serve with grilled asparagus on the side.
With a 200g cod portion per son and the lentils, you will achieve 40-45g protein per portion.
A healthy, delicious and high fibre salad. Although it contains protein from the chickpeas I serve with an extra protein source such as halloumi or leftover chicken. The salad makes enough for 4 people and then serve with protein alongside.
This is a real family favourite. You can mix up the greens to whatever the family enjoy. It’s also super quick and easy. It’s high in protein with a chicken breast per serving. The edamame beans will also add a little more protein. i feel it doesn’t need any extra carbs - but you could serve with a little brown rice if needed.
A heathy, nutritious salad with plant-based protein and whole-grain spelt for fibre goodness. This comes in at 30g protein and just over 12g of fibre.
A vegetarian one pot is such a great versatile dish for a midweek nourishing evening meal, with leftovers for the next day. Meat of choice can be added if wanted or needed. This is a super quick and easy to put together with everyday fridge and cupboard staples. Any curry powder will do and you can modify and tweak to suit your family’s preference. You can also add / hide more veggies in there depending on what you’ve got available.
Turkey mince is a wonderful lean and affordable meat to use. It can be very blend and therefore has to be dressed! This burger is so tasty and easy to make ahead. This could also be made into meatballs and used in a ramen bowl. Fresh ginger, coriander, lime and spring onions are a match made in heaven. Add a little chilli if you like it hot.
A nutritious high protein and high fibre vegetarian salad. This contains around 30g of protein and a whopping 15g of fibre which is half your recommended daily amount.
This chicken recipe is fabulous for so many reasons; the chicken and marinade quick and easy to make and you make as much of this as you like for dinner and cook extra for a couple of lunches. It can be eaten hot with fluffy rice, sweetcorn, a little mango avocado salsa or cold with green leaves and colourful chopped veggies or crudités. My son also pointed out he would serve it in a wrap with guacamole, salad, tomatoes and red onions! You’ve got to try it!
We love a soup - but too many of them are low in protein to keep us satisfied. This one is not only full of protein - but also rich in fibre which helps to keep our blood sugars stable. We use the jarred beans from Bold Bean Company which are so good. Sprinkle with as much feta as you need to hit your protein target. If you divide this soup into 3 this will give you around 18g of protein. If you use chicken stock slightly more. Then adding 50g of feta and 1 tbsp pumpkin seeds will increase this to 30g protein.
A warm salad for those colder months made with roasted Brussel sprouts to keep it seasonal. This salad comes in at 50g of protein and 14g of fibre so will leave you full until the next meal and your blood sugars balanced well.
With December's festivities approaching, we're all starting to think about changing things up a bit and bringing the best seasonal ingredients together with warming spices and flavours. As we do truly love our rainbow food, red cabbage and apples are just perfect and will accompany game meat, real butcher's sausages, gammon or a Sunday roast perfectly.
A warming winter bowl perfect for lunch on those days when you just can’t get warm. Full of robust flavour and textures. A high protein and high fibre salad with 50g of protein and a whopping 30g of fibre (your recommended daily amount).
I think I'm a little bit obsessed with these air fryer salmon bites! they’re such an easy and tasty salmon recipe that produces perfectly tender, bite-sized pieces of salmon for a quick midweek supper or to add to your bowls for a quick lunch on busy work or studio days!
They can be eaten hot or cold so they are great to make ahead!
We all need a quick, easy and tasty pasta bowl in our repertoire. This is a balanced dish that you can prepare in 20mins. Prawns are a fabulous source of lean protein also low in calories.
As I don’t tolerate gluten I have tried countless pasta alternatives to wheat and these brown rice pasta by Freee Foods is the best for texture and the closest to standard pasta in my experience.
This dish is a crowd pleaser for sure. I serve with a side salad.
If you have ever attended a talk of ours or been a client of Kat’s you know one of her favourite vegetables for just about all areas of health is beetroot. It’s great for heart, liver and hormone health. We grate a large batch of beetroot to keep in fridge and add to salads through the week. With the quinoa, feta and seeds you are looking at around 25g of protein for this salad.
