Recipes

Key:

Breakfast

Frittata

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Frittata-Breakfast.png" alt="Frittata">
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												<h3>Frittata</h3>
												<p><strong>Serves 1 person:<br />
</strong><div class="g-cols offset_default">
<div class="one-half">
<strong><em>             w/cheese</em></strong><br />
Energy: 455 kcals<br />
Protein: 34g<br />
Carb:     13g<br />
Fat:        30g</p>
</div>
<div class="one-half">
<strong><em>no cheese</em></strong><br />
380 kcals<br />
30g<br />
12g<br />
24g</p>
</div>
</div>
<p> </p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 Eggs (large)</li>
<li>½ Red pepper (medium)</li>
<li>4 Cherry tomatoes</li>
<li>30g Feta cheese</li>
<li>1 Tsp Olive oil</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>½ Red onion (small)</li>
<li>¼ Courgette</li>
<li>Spinach (handful)</li>
<li>Parsley (handful)</li>
<li>Salt/Pepper (seasoning)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Heat 1 tsp of olive oil in a small to medium pan.</li>
<li>When hot add ¼ courgette (thinly sliced) & ½ a red onion (thinly sliced).</li>
<li>When the courgette and red onion are soft add bell pepper (diced), cherry tomatoes (halved) & spinach (handful).</li>
<li>In a bowl mix 3 eggs (large), parsley (handful), salt & pepper (seasoning). Add to the pan when spinach wilted.</li>
<li>Sprinkle feta (crumbled) & parsley over the top of the frittata.</li>
<li><span class="s1">When the bottom of the frittata is set, put under the grill at 220℃ for 2-3mins </span><span class="s1"><span class="s1"><span class="s1">(avoid too much browning of the surface).</span></span></span></li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Overnight Oats

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Overnight-Oats1.png" alt="Overnight Oats">
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												<h3>Overnight Oats</h3>
												<p><strong>Serves 1 person:</strong></p>
<div class="g-cols offset_default">
<div class="one-half">
<strong><em>  w/nuts & seeds</em></strong><br />
Energy: 400 kcals<br />
Protein: 23g<br />
Carb:    43g<br />
Fat:       15g</p>
</div>
<div class="one-half">
<strong><em>no nuts & seeds</em></strong><br />
263 kcals<br />
18g<br />
41g<br />
4g</p>
</div>
</div>
<p> </p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>Semi-skimmed milk (⅓ cup)</li>
<li>Greek yoghurt (2 dessert spoons)</li>
<li>Oats (⅓ cup)</li>
<li>Blueberries (½ cup)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Pumpkin seeds (1 tbsp)</li>
<li>Crushed almonds (9 almonds)</li>
<li>Cinnamon (¼ tsp)</li>
<li>Milled flaxseed (1 tsp)</li>
</ul>
</div>
</div>
<p class="p1">Recipe:</p>
<ul>
<li class="p1">Combine milk (⅓ cup), greek yoghurt (2 dessert spoons) and oats (⅓  cup).</li>
<li class="p1">Add cinnamon (¼ tsp), milled flaxseed (1 tsp) and blueberries (½ cup).</li>
<li class="p1">Cover and leave in the fridge overnight.</li>
<li class="p1">In the morning add crushed almonds (9 almonds) and pumpkin seeds (1 tbsp).</li>
<li class="p1">If you wish to increase the protein content stir in some whey protein powder.</li>
<li class="p1">If you wish to increase the carbohydrate content add sliced banana and/or honey.
<p class="p1" style="text-align: center;"><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET<br />
YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>
</li>
</ul>
<p class="p1"><span class="s1"> </span></p>

</div>

Breakfast Smoothie

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Smoothie-1.png" alt="Breakfast Smoothie">
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												<h3>Breakfast Smoothie</h3>
												<p><strong>Serves 1 person:</strong></p>
<div class="g-cols offset_default">
<div class="one-half">
<em>w/oats</em><br />
Energy: 529 kcals<br />
Protein: 43g<br />
Carb:    66g<br />
Fat:       10g</p>
</div>
<div class="one-half">
<em>no oats</em><br />
376 kcals<br />
39g<br />
40g<br />
7g<br />
</div>
</div>
<p> </p>
<p>Ingredients:</p>
<ul>
<li>Semi-skimmed milk* (250ml)</li>
<li>Whey protein isolate powder** (1 scoop)</li>
<li>Oats (½ cup)</li>
<li>Spinach (1 handful)</li>
<li>Milled flaxseed (1 tsp)</li>
<li>Frozen blueberries (1 cup)</li>
<li>Banana (1 medium)<br />
* Incorporate milk option of own choice<br />
** Use ‘Informed Sport’ batch tested products</li>
</ul>
<p>Recipe:</p>
<ul>
<li>Combine all in a blender. Blend until smooth.</li>
<li>Add ice or use frozen blueberries when blending for a thicker smoothie consistency.</li>
<li>Add oats to the recipe if carbohydrate demands are higher.
<p class="p1" style="text-align: center;"><em><span class="s1">(YOU MAY ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>
</li>
</ul>
<p> </p>

</div>

Protein Porridge

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Protein-Porridge.png" alt="Protein Porridge">
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												<h3>Protein Porridge</h3>
												<p><strong>Serves 1 Person:</strong></p>
<div class="g-cols offset_default">
<div class="one-half">
<strong><em> w/nuts & seeds</em></strong><br />
Energy: 568 kcals<br />
Protein: 36g<br />
Carb:    60g<br />
Fat:       21g</p>
</div>
<div class="one-half">
<strong><em>no nuts & seeds</em></strong><br />
447 kcals<br />
31g<br />
58g<br />
10g<br />
</div>
</div>
<p> </p>
<p>Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>Semi-skimmed milk* (300ml)</li>
<li>Oats (60g)</li>
<li>Strawberry or vanilla whey protein isolate** (½ scoop)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Blueberries (⅓-½ cup)</li>
<li>Crushed almonds (8 almonds)</li>
<li>Pumpkin seeds (1 tbsp)</li>
</ul>
</div>
</div>
* Milk option of your choice<br />
** ‘Informed Sport’ batch tested product only</p>
<p>Recipe:</p>
<ul>
<li>Combine in a saucepan milk (300ml) and porridge oats (60g) – simmer. Regularly stir to avoid sticking.</li>
<li>Once bubbling and at your preferred consistency, spoon into a bowl. Let it stand for 2 mins.</li>
<li>Gradually pour in and stir whey protein isolate (½ scoop).</li>
<li>Add blueberries (⅓ cup), crushed almonds (8 almonds) and pumpkin seeds (1tbsp).</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Breakfast Burrito

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Burrito.png" alt="Breakfast Burrito">
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												<h3>Breakfast Burrito</h3>
												<p><strong>Serves 1 person:</strong></p>
<p><strong><em>no cheese/chives</em></strong><br />
Energy: 540kcals<br />
Carbohydrate: 34g<br />
Protein: 44g<br />
Fat: 24g<br />
*To decrease kcals/fat further opt for egg whites*</p>
<ul>
<li>2 eggs (large)</li>
<li>1 wholemeal wrap</li>
<li>spinach (handful)</li>
<li>½ bell pepper (medium)</li>
<li>3 cherry tomatoes</li>
<li>chives (optional)</li>
<li>1 spring onion</li>
<li>1 tsp olive oil</li>
<li>2 chicken sausages (Heck)</li>
<li>cheese (optional)</li>
<li>salt/pepper (seasoning)</li>
</ul>
<p>Recipe:</p>
<ul>
<li>Cook 2 chicken sausages (Heck) in a pan whilst prepping omelette ingredients.</li>
<li class="p1"><span class="s1">Dice a bell pepper (½ medium) and 1 spring onion and add to pan. Cook until union translucent.</span></li>
<li class="p1"><span class="s1">Quarter 3 cherry tomatoes and add to pan whilst pepper and onion are cooking.<br />
</span></li>
<li class="p1"><span class="s1">Towards the end of peppers, onion and tomatoes cooking add spinach (handful). Cook until wilted. Then add the sausages cut into small pieces.<br />
</span></li>
<li class="p1"><span class="s1">Whisk 2 eggs, season with salt and pepper (chives optional).<br />
</span></li>
<li class="p1"><span class="s1">Add eggs to pan combining with cooked peppers, onions, tomatoes and spinach (option to sprinkle the top with cheese).<br />
</span></li>
<li class="p1"><span class="s1">Cook omelette style until bottom is firm. </span></li>
<li class="p1"><span class="s1">When the bottom is form transfer to the grill (220</span><span class="s2">ºC</span><span class="s1">) until top/middle are firm (around 2-3 minutes).<br />
</span></li>
<li class="p1"><span class="s1">Lightly heat your wrap in a pan on both sides. Then rest on a plate and add cooked omelette on top – then fold.</span></li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Porridge

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Porridge.png" alt="Porridge">
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												<h3>Porridge</h3>
												<p><strong>Serves 1 Person:</strong></p>
<div class="g-cols offset_default">
<div class="one-half">
<strong><em> w/nuts & seeds</em></strong><br />
Energy: 553 kcals<br />
Protein: 23g<br />
Carb:     70g<br />
Fat:        20g</p>
</div>
<div class="one-half">
<strong><em>no nuts & seeds</em></strong><br />
432 kcals<br />
18g<br />
68g<br />
10g</p>
</div>
</div>
Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>Semi-skimmed milk (300ml)</li>
<li>Oats (60g)</li>
<li>Blueberries (⅓ cup)</li>
<li>Cinnamon (¼ tsp)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Flaxseed (1 tsp)</li>
<li>Sliced Banana (½ medium)</li>
<li>Almonds (9 almods)</li>
<li>Pumpkin seeds (1 tbsp)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Combine in a saucepan milk (300ml) and porridge oats (½ cup) – simmer. Regularly stir to avoid sticking.</li>
<li>Once bubbling and at your preferred consistency, spoon into a bowl.</li>
<li>Add blueberries (⅓ cup), sliced banana (½ medium), cinnamon (¼ tsp), flaxseed (1 tsp), crushed almonds (9 almonds) and pumpkin seeds (1 tbsp).</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET<br />
YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Omelette

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Omelette.png" alt="Omelette">
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												<h3>Omelette</h3>
												<p><strong>Serves 1 person:</strong></p>
<div class="g-cols offset_default">
<div class="one-half">
<strong><em>             w/cheese</em></strong><br />
Energy: 525 kcals<br />
Protein: 40g<br />
Carb:     12g<br />
Fat:        35g</p>
</div>
<div class="one-half">
<strong><em>no cheese</em></strong><br />
400 kcals<br />
33g<br />
12g<br />
24g</p>
</div>
</div>
<p> </p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 Eggs (large)</li>
<li>Spinach (handful)</li>
<li>½ Orange pepper</li>
<li>4 Cherry tomatoes</li>
<li>½ White Onion (small)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tsp Olive oil</li>
<li>Ham (1 slice)</li>
<li>Cheddar cheese -optional (¼ cup)</li>
<li>Salt/Pepper (seasoning)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li class="p1"><span class="s1">Dice a bell pepper (½ medium) and onion (½ medium) and add to pan. Cook until union translucent.</span></li>
<li class="p1"><span class="s1">Half 4 cherry tomatoes and add to pan whilst pepper and onion are cooking.<br />
</span></li>
<li class="p1"><span class="s1">Towards the end of peppers, onion and tomatoes cooking add spinach (handful) .Cook until wilted.<br />
</span></li>
<li class="p1"><span class="s1">Whisk 3 eggs, season with salt and pepper (optional herb of choice).<br />
</span></li>
<li class="p1"><span class="s1">Add eggs to pan combining with cooked peppers, onions, tomatoes and spinach. Optional – sprinkle the top with cheddar cheese (¼ cup).<br />
</span></li>
<li class="p1"><span class="s1">Cook omelette style until bottom is firm. </span></li>
<li class="p1">Fold or roll and serve.</li>
</ul>

</div>

Almond & Blueberry Yoghurt

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Greek-Yogurt.png" alt="Almond & Blueberry Yoghurt">
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												<h3>Almond & Blueberry Yoghurt</h3>
												<p><strong>Serves 1 Person:<br />
</strong><br />
Energy: 288 kcals<br />
Protein: 25g<br />
Carb:    20g<br />
Fat:       12g</p>
<p>Ingredients:</p>
<p>Greek yoghurt – plain 0% (170g)<br />
Blueberries (1 cup)<br />
Crushed almonds (10 almonds)<br />
1 tbsp pumpkin seeds<br />
1 tsp milled flaxseed</p>
<p>Recipe:</p>
<ul>
<li>Add plain 0% greek yoghurt (170g) to a bowl.</li>
<li>Top with blueberries (1 cup), almonds (10 almonds), pumpkin seeds (1 tbsp) and flaxseed (1 tsp)</li>
<li>If carbohydrate demands are higher add items such as granola, honey or additional fresh fruit.</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Main Meals

Turkey Burger

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2018/11/Turkey-Burger-Website.png" alt="Turkey Burger">
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												<h3>Turkey Burger</h3>
												<p><strong>Makes 4 burgers:</strong></p>
<p><strong>1 burger:<br />
</strong><br />
Energy: 214 kcal<br />
Protein: 34g<br />
Carb:    8g<br />
Fat:       4g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>Turkey mince 2% (500g)</li>
<li>1 Egg</li>
<li>4 Ryvita (Original)</li>
<li>Tomato purée (1 tbsp)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Smoked paprika (1tsp)</li>
<li>Chilli powder (1/2 tsp)</li>
<li>Oregano (1 tsp)</li>
<li>1 Garlic clove</li>
<li>Salt/Pepper (seasoning)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>In a small bowl place 4 Ryvita and crush with the end on a rolling pin until like a flour.</li>
<li>
<p class="p1">Combine in a mixing bowl: 500g turkey mince (2%), 1 egg, 1tbsp tomato purée, 1tsp smoked paprika, 1/2 tsp chilli powder, 1 tsp oregano, 1 garlic clove (grated), 4 Ryvita (crushed) and salt/pepper (seasoning).</p>
</li>
<li>
<p class="p1">Once well combined, place the mixture on a plate and divide into 4.</p>
</li>
<li>Take each quarter and create burger patties. Then place all 4 burgers on a plate and chill in the fridge for 15-20mins to set.</li>
<li>Option to then cook the burgers on the grill or fry. Ensure the burgers are cooked thoroughly through before serving.</li>
</ul>

</div>

Pitta Pizza

Salmon Fishcakes

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/10/Salmon-Fishcake.png" alt="Salmon Fishcakes">
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											<div class="w-portfolio-item-details-content-text">
												<h3>Salmon Fishcakes</h3>
												<p><strong>Makes 8 fishcakes:</strong></p>
<p><strong>1 fishcake:<br />
</strong><br />
Energy: 210 kcals<br />
Protein: 14g<br />
Carb:    23g<br />
Fat:       7g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>White potato (500g)</li>
<li>Frozen peas (1 cup)</li>
<li>Skinless/boneless tinned salmon (2 medium tins)</li>
<li>Fresh chives (1 large handful)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Lemon zest (1tsp)</li>
<li>1 egg</li>
<li>Breadcrumbs (75-100g)</li>
<li>Plain flour (50g)</li>
<li>Salt/Pepper (seasoning)</li>
<li>Olive oil (2 tbsp)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>
<p class="p1"><span class="s1">Peel and then chop the potato into small chunks. Add to boiling water until soft. For the last 4 mins of boiling add 1 cup of frozen peas. Once soft, drain and separate the peas and potato into separate bowls.</span></p>
</li>
<li>
<p class="p1"><span class="s1">In a large bowl mash the potato until smooth – let this cool for a few mins.</span></p>
</li>
<li>
<p class="p1"><span class="s1">In a separate bowl add 2 tins of salmon (skinless/boneless), 1 large handful of finely chopped chives, salt/pepper (seasoning), cooked peas and 1 tsp lemon zest. Then add the mashed potato. Combine all.</span></p>
</li>
<li>
<p class="p1"><span class="s1"> Fold out the fishcake mix onto a large plate and separate into 8 equal size mixes. Roll each mix into a ball and then flatten into a fishcake.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Individually coat each fishcake in 1) plain flour 2) egg 3) breadcrumbs (coat evenly).</span></p>
</li>
<li>
<p class="p1"><span class="s1">Add all 8 fishcakes to a baking tray and brush with olive oil.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Cook in the oven for 30-35 mins (until golden brown) at 220℃ (fan assisted). Turn over the fishcakes half way through cooking.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Serve with fresh salad.</span></p>
</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Chilli Con Carne

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Nutrition-JD-Chilli.png" alt="Chilli Con Carne">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Chilli Con Carne</h3>
												<p><strong>Serves 5 people:</strong></p>
<p>1 serving:</p>
<div class="g-cols offset_default">
<div class="one-half">
<b><i>              no rice</i></b><br />
Energy:  410 kcals<br />
Protein:  42g<br />
Carb:      39g<br />
Fat:         7g</p>
</div>
<div class="one-half">
<strong><em>w/rice</em></strong><br />
630 kcals<br />
47g<br />
88g<br />
8g</p>
</div>
</div>
<p> </p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>500g lean mince beef</li>
<li>800g chopped tomatoes (2 tins)</li>
<li>400g kidney beans (1 tin)</li>
<li>1 tsp olive oil</li>
<li>1 red chilli</li>
<li>1 white onion (medium)</li>
<li>1 green pepper (large)</li>
<li>2 tbsp Worcestershire sauce</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 garlic clove</li>
<li>0.5 tsp chilli powder</li>
<li>1 tsp cumin</li>
<li>1 tsp cayenne</li>
<li>1 tsp oregano</li>
<li>1 bay leaf</li>
<li>85% dark chocolate (1 square)</li>
<li>Salt & pepper</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Dice 1 white onion (medium) and add to a large pan with 1 tsp olive oil over a medium heat – cook until soft. Then add 1 crushed garlic clove, 1 diced fresh red chilli, 1 tsp chilli powder, 1 tsp cumin, 1 tsp cayenne, 1 tsp oregano and 1 sliced green pepper (medium). Combine well and cook till peppers are soft.</li>
<li>Next and the lean mince beef (500g) to the pan and ensure to break it all down into small pieces. Brown the mince and then add the 2 tins of chopped tomatoes tomatoes, 2 tbsp Worcestershire sauce and 1 square of dark chocolate. Season with salt and pepper.</li>
<li>Add 400g drained kidney beans and 1 bay leaf – bring up to a simmer. Put lid on and cook at the lowest heat for 60 mins. For the last 10 mins of cooking take lid off to thicken the sauce.</li>
<li>Taste and season again if necessary before serving.</li>
<li>Serve with rice of choice and fresh salad.<em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></li>
</ul>

</div>

Lamb Kebabs

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Lamb-Kebabs.png" alt="Lamb Kebabs">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Lamb Kebabs</h3>
												<p><strong>Makes 6 kebabs:</strong></p>
<p><strong>1 kebab:<br />
</strong><br />
Energy: 143 kcals<br />
Protein: 18g<br />
Carb:    1g<br />
Fat:       7.5g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>Lean lamb mince (500g)</li>
<li>½ white onion (medium)</li>
<li>Cumin (1 tbsp)</li>
<li>Cinnamon (1 tsp)</li>
<li>1 Red chilli (medium)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Fresh mint (1 handful)</li>
<li>Salt (seasoning)</li>
<li>5-6 kebab sticks</li>
<li>Olive oil (1 tsp)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Add to a large bowl 500g of lean lamb mince – break the mince up with your hands.</li>
<li>Add to the bowl diced ½ white onion (medium), 1 tsp cumin, 1 tsp cinnamon, 1 diced red chilli (optional), finely chopped fresh mint and season with salt. Combine all well with your hands.</li>
<li>Once all ingredients are combined, individually mould the mix with your hands onto kebab sticks (if using wooden kebab sticks ensure that you have soaked these for some time in water).</li>
<li>Heat 1 tsp olive oil in a griddle pan over a medium heat and add all kebabs, turning them regularly until they have cooked thoroughly through (mins).</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Chicken Tandoori Kebabs

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Tandoori-Kebabs.png" alt="Chicken Tandoori Kebabs">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Chicken Tandoori Kebabs</h3>
												<p><strong>Serves 3 people:</strong></p>
<p><strong>1 kebab:</strong><br />
Energy: 128kcals<br />
Protein: 25g<br />
Carb:     2g<br />
Fat:        2g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 Chicken breasts (large)</li>
<li>Greek yoghurt (150g)</li>
<li>Garam masala (1 tsp)</li>
<li>Paprika (1 tbsp)</li>
<li>Turmeric (1 tbsp)</li>
<li>Chilli powder (½ tsp)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>Garlic (1 clove)</li>
<li>Ginger (thumb size)</li>
<li>Fresh coriander (1 handful)</li>
<li>Olive oil (1 tsp)</li>
<li>Salt (seasoning)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Combine in a bowl garam masala (1 tsp), paprika (1 tsp), turmeric (1 tsp), chilli powder (½ tsp), grated garlic (1 clove), grated ginger (thumb size), greek yoghurt (150g) and fresh chopped coriander (handful). Season with salt.</li>
<li>Add to the bowl 3 chicken breasts (diced). Combine the chicken and marinade (leave to marinade if possible).</li>
<li>Thread the marinaded diced chicken onto kebab sticks (ensure that if you are using wooden kebab sticks that you have soaked the kebab sticks in water for some time prior to threading).</li>
<li>Brush the grill rack with 1 tsp of olive oil to stop the kebabs sticking. Once brushed, place the kebabs (spaced out) on the grill rack. Place under the grill at 220℃ (fan) for 25-30mins. Ensure that the chicken is cooked thoroughly through.</li>
</ul>
<p><em><span class="s1">(YOU MAY ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Thai Green Curry

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Curry.png" alt="Thai Green Curry">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Thai Green Curry</h3>
												<p><strong>Serves 3 people:</strong></p>
<p><strong>1 serving:</strong><b><i>        </i></b><br />
Energy:   520kcals<br />
Protein:  46g<br />
Carb:      55g<br />
Fat:         14g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 chicken breasts</li>
<li>Light coconut milk (400ml)</li>
<li>Green curry paste (3 tsp)</li>
<li>Green beans (3 handfuls)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 Red chilli</li>
<li>1 Kaffir leaf</li>
<li>Coriander (1 handful)</li>
<li>Fish sauce (1 tbsp)</li>
<li>Brown rice (210g)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>In a large pan heat 1 tsp olive oil and then add 3 tsp green curry paste. Cook for 1-2 mins, stirring occasionally. Then add the 3 diced chicken breasts (medium) and  cook for 5 mins to seal the chicken.</li>
<li>Next add light coconut milk (400ml – 1 tin). Bring this up to a simmer for 5mins before adding green beans (3 handfuls) – you may wish to add other vegetables of your choice too. Let this simmer for 10mins.</li>
<li>Add 1 tbsp fish sauce, 1 kaffir leaf and season with salt. Simmer for another 10mins and then check that the chicken is thoroughly cooked through.</li>
<li>Once cooked serve with brown rice, fresh coriander and fresh red chilli.</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Chicken Fajitas

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/05/Chicken-Fajitas-Website.png" alt="Chicken Fajitas">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Chicken Fajitas</h3>
												<p><strong>Serves 4 people:<br />
</strong><br />
1 wrap:<br />
Energy 349kcals<br />
Protein 31g<br />
Carb    35g<br />
Fat       9g</p>
<p>Ingredients:<br />
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>4 Chicken breasts</li>
<li>6 Seeded wraps</li>
<li>1 Red bell pepper (medium)</li>
<li>1 Green bell pepper (medium)</li>
<li>1 White onion (medium)</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>2 tsp smoked paprika</li>
<li>1 tsp cumin</li>
<li>½ tsp cayenne</li>
<li>Mixed salad leaves (1 bag)</li>
<li>¼ cucumber (diced)</li>
<li>Salt & pepper (seasoning)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>To create the fajita mix combine in a bowl 2 tsp smoked paprika, 1 tsp cumin and ½ tsp cayenne. Mix all together.</li>
<li>Dice 4 chicken breasts into small strips. Heat 1 tsp olive oil in a pan over a medium heat and add the chicken breasts. Season with salt and pepper then add the fajita mix. Cook the chicken until thoroughly cooked through.</li>
<li>With 10 minutes left add 1 diced white onion (medium) the With 5 minutes left add 1 sliced red and green bell pepper (medium).</li>
<li>Wrap in tin foil 6 seeded tortilla wraps (all in together) and place in the oven at a low heat for 3-5mins.</li>
<li>When the chicken, peppers, onion and wraps are cooked begin to build your fajita. Serve with diced cucumber (¼ cucumber), salad leaves, spinach or rocket (1 bag) and home-made salsa.</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Snacks

Raw Chocolate Orange Brownie

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2018/09/Raw-Chocolate-Oragne-Brownie-Website.png" alt="Raw Chocolate Orange Brownie">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Raw Chocolate Orange Brownie</h3>
												<p><strong>Makes 9 Squares:</strong></p>
<p><em><strong>1 square:</strong></em><br />
Energy:  248kcal<br />
Protein: 4g<br />
Carb:    25g<br />
Fat:       15g</p>
<p>Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>4 tbsp cacao powder</li>
<li>250g medjool dates (pitted)</li>
<li>1/2 cup almonds</li>
<li>1/2 cup pecans</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tbsp flaxseed (milled)</li>
<li>1 tbsp coconut oil</li>
<li>18 pistachios</li>
<li>1 tbsp honey</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Add 1/2 cup almonds, 1/2 cup pecans, 1 tbsp flaxseed, zest of 1 orange and 2 tbsp cacao powder to a food processor (or a good blender – ideally a food processor though) and combine well until a flour like consistency is formed.</li>
<li>Then add 250g medjool dates (pitted) to the flour and blitz in the food processor until the mixture is well combined.</li>
<li>Remove the mixture from the food processor and place on non-stick baking paper. Flatten slightly and shape into a square.</li>
<li>To make the topping, melt 1 tbsp coconut oil in a pan until runny. When runny add to a bowl with 1 tbsp honey and 2 tbsp cacao powder. Whisk until a thick spreadable consistency (e.g. chocolate ganache).</li>
<li>Spread the ganache over the top of the square mixture. Make sure to evenly distribute.</li>
<li>Light crush 18 pistachios and sprinkle over the top of the chocolate ganache.</li>
<li>Place the square into the fridge to set for at least 2-3 hours or ideally overnight.</li>
<li>Once set cut into 9 equal sized squares.</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Tropical Smoothie

Cacao & Coconut Energy Ball

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2018/08/Cacao-Coconut-Energy-Balls-Nutrition-JD.png" alt="Cacao & Coconut Energy Ball">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Cacao & Coconut Energy Ball</h3>
												<p><strong>Makes 10 Energy Balls:</strong></p>
<p><em><strong>1 Energy Ball:</strong></em><br />
Energy:  107kcal<br />
Protein: 1.5g<br />
Carb:    19.5g<br />
Fat:       2.6g</p>
<p>Ingredients:</p>
<ul>
<li>200g pitted medjool dates</li>
<li>1 tbsp honey</li>
<li>1/2 cup oats</li>
<li>15 almonds</li>
<li>1 tbsp cacao</li>
<li>6 tsp desiccated coconut</li>
</ul>
<p> </p>
<p>Recipe:</p>
<ul>
<li>Add to a food processor (or good blender) oats, almonds (broken) and cacao and blend until smooth.</li>
<li>Once smooth add medjool dates (chopped) and honey and blend until whole combined with all other ingredients.</li>
<li>Remove the mixture from the food processor or blender and divide into 10 equal pieces.</li>
<li>Roll each piece into a ball and roll in the desiccated coconut until covered.</li>
<li>Once all balls are covered leave them in the fridge for a few hours to firm up (ideally overnight).</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Banana Bread

<div class="w-portfolio-item-details-content-preview">
												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/05/Banana-Loaf.png" alt="Banana Bread">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Banana Bread</h3>
												<p><strong>Makes 10 slices:</strong></p>
<p><em><strong>1 slice:</strong></em><br />
Energy: 182kcals<br />
Protein: 5g<br />
Carb:    32g<br />
Fat:       4g</p>
<p>Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 Ripe bananas (medium)</li>
<li>2 Eggs (large)</li>
<li>3 tbsp honey</li>
<li>1 tsp vanilla extract</li>
<li>50g dark chocolate</li>
<li>1 tsp baking powder</li>
<li></li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tsp bicarbonate of soda</li>
<li>150g Plain flour</li>
<li>100g Wholemeal flour</li>
<li>1 tsp ground ginger</li>
<li>1 tsp cinnamon</li>
<li>Butter (greasing)</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>
<p class="p1"><span class="s1">Mash 3 bananas (medium) in a bowl with a fork until smooth. Then add 2 eggs </span><span class="s1">(large), honey (3 tbsp) and vanilla extract (1tsp). Combine all.</span></p>
</li>
<li>
<p class="p1">In a different bowl add plain flour (150g), wholemeal flour (100g), ground ginger (1 tsp), ground cinnamon (1tsp), baking powder (1 tsp) and bicarbonate of soda (1 tsp). Gently mix all dry ingredients.</p>
</li>
<li>
<p class="p1">Gradually add dry ingredients to the wet mix in stages whilst folding.</p>
</li>
<li>
<p class="p1">When you have folded all dry and wet ingredients break dark chocolate (50g) into very small pieces with a rolling pin and add to the mix. Fold again.</p>
</li>
<li>
<p class="p1">Line a bread tin with a very small amount of butter (size of a finger nail). Gently empty the mix into baking try ensuring that spreads evenly.</p>
</li>
<li style="text-align: left;">Bake in the oven at 170℃ (fan) for 50-60mins. After around 25-30mins you may wish to cover the top of the banana bread with greasing paper if you do not want the surface to brown too much.</li>
</ul>
<p> </p>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET </span></em><em><span class="s1">YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>
<p> </p>

</div>

Banana & Peanut Butter Flapjack

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												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Banana-Peanut-Bars.png" alt="Banana & Peanut Butter Flapjack">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Banana & Peanut Butter Flapjack</h3>
												<p><strong>Makes 8 Squares:</strong></p>
<p><em><strong>1 square:</strong></em><br />
Energy:  247 kcal<br />
Protein: 6g<br />
Carb:    32g<br />
Fat:       10g</p>
<p>Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>3 ripe bananas (medium)</li>
<li>2 tbsp honey</li>
<li>250g oats</li>
<li>2 tbsp nut butter</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tbsp coconut oil</li>
<li>2 tsp flaxseed</li>
<li>½ tsp cinnamon</li>
<li>2 tbsp pumpkin seeds</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Mash 3 bananas in a bowl with a fork. Add 2 tbsp honey.</li>
<li>Heat 1 tbsp coconut oil and 2 tbsp nut butter in a pan until liquid. Add to the bowl with mashed banana and honey.</li>
<li>Stir into the bowl 250g oats, 2 tbsp of pumpkin seeds, ½ tsp cinnamon and 2 tsp flaxseed. Mix all thoroughly.</li>
<li>Line a baking tray with a small amount of coconut oil, then add the bowl contents – spread evenly.</li>
<li>Put in the oven at 180℃ for 20-25 minutes.</li>
<li>Upon removal from the oven, let the flapjacks stand to cool before cutting into 8 even squares.</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Pancakes

<div class="w-portfolio-item-details-content-preview">
												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Pancakes-Mixed-Berries-scaled.jpg" alt="Pancakes">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Pancakes</h3>
												<p><strong>Makes 6 to 8 pancakes:</strong></p>
<p><em><strong>1 pancake:</strong></em><br />
Energy:<br />
Protein:<br />
Carb:<br />
Fat:</p>
<p>Ingredients:</p>
<p>Oats (1 cup)<br />
Milk (1/2 cup)<br />
Banana (1 medium)<br />
Egg (1 average)<br />
1 tsp Flaxseed<br />
1 tsp Baking powder<br />
Whey Protein (1 scoop)<br />
1 tsp Olive oil</p>
<p> </p>
<p>Recipe:</p>
<ul>
<li>
<p class="p1"><span class="s1">Add the egg, banana, milk, oats, whey protein isolate, flaxseed and baking powder to a blender. Blend until mixture smooth.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Add olive oil to a frying pan over a low-medium heat. Pour some mixture to create a small size pancake (fit 2 in a pan per time): cook each side for roughly 30-60<span class="Apple-converted-space"> </span>seconds (ensure cooked through).</span></p>
</li>
<li>
<p class="p1"><span class="s1">Repeat the process until you have built your pancake stack.</span></p>
</li>
<li>
<p class="p1"><span class="s1">Serve with fruit of choice, greek yoghurt and optional tsp or tbsp nut butter or honey (higher calorie option).</span></p>
<p class="p1"><span class="s1">*Option not to add whey protein to mixture, as you can serve with greek yogurt to increase protein content*</span></p>
</li>
</ul>

</div>

Apple & Cranberry Flapjack

<div class="w-portfolio-item-details-content-preview">
												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/03/Apple-and-Cinnamon-Flapjacks.png" alt="Apple & Cranberry Flapjack">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Apple & Cranberry Flapjack</h3>
												<p><strong>Makes 8 Squares:</strong></p>
<p>1 square:<br />
<div class="g-cols offset_default">
<div class="one-half">
Energy:  236kcal<br />
Protein: 4g<br />
Carb:    29g<br />
Fat:       12g<br />
</div>
</div>
<p> </p>
<p>Ingredients:</p>
<div class="g-cols offset_default">
<div class="one-half">
<ul>
<li>1 red apple (medium)</li>
<li>50 ml apple juice</li>
<li>2 tbsp coconut oil</li>
<li>3 tbsp honey</li>
<li>1 tbsp peanut butter</li>
</ul>
</div>
<div class="one-half">
<ul>
<li>1 tsp cinnamon</li>
<li>2 tbsp pumpkin seeds</li>
<li>60g dried cranberries</li>
<li>200g oats</li>
</ul>
</div>
</div>
<p>Recipe:</p>
<ul>
<li>Chop 1 large apple into very small pieces and add to the blender with a 50ml of apple juice.</li>
<li>Melt in a pan 1 tbsp of peanut butter, 3 tbsp honey and 2 tbsp coconut oil.</li>
<li>Combine in a mixing bowl 200g oats, 1 tsp of cinnamon, 2 tbsp of pumpkin seeds and 60g chopped dried cranberries.</li>
<li>Add to the mixing bowl the blended apple and melted coconut oil, peanut butter and honey.</li>
<li>Combine all and add to a baking tray lined with a very small amount of coconut oil.</li>
<li>Bake in the oven at 180℃ for around 30-35 minutes – ensure they are cooked through.</li>
<li>Remove from the oven and let stand for 5 mins to cool before transferring to an elevated baking rack. Allow to stand again until flapjacks have cooled.</li>
<li>Cut into 8 even squares.</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Frozen Yogurt

<div class="w-portfolio-item-details-content-preview">
												<img src="https://www.nutritionjd.com/wp-content/uploads/2017/07/Frozen-Yogurt-Nutrition-JD.png" alt="Frozen Yogurt">
											</div>
											<div class="w-portfolio-item-details-content-text">
												<h3>Frozen Yogurt</h3>
												<p><strong>Serves 2:</strong></p>
<p><em><strong>1 serve:</strong></em><br />
Energy:  194kcals<br />
Protein: 8g<br />
Carb:    34g<br />
Fat:       4g</p>
<p>Ingredients:</p>
<ul>
<li>3 frozen ripe bananas (medium)</li>
<li>0% Greek yoghurt (2 dessert spoons)</li>
<li>2 squares dark chocolate (large)</li>
</ul>
<p> </p>
<p>Recipe:</p>
<ul>
<li>Add to a blender or food processor 3 frozen medium ripe bananas (break into small pieces), 2 dessert spoons 0% Greek yogurt and 2 squares of dark chocolate (break into small pieces).</li>
<li>Serve when smooth or freeze.</li>
</ul>
<p><em><span class="s1">(YOU MAY WISH TO ALTER THE INGREDIENTS OR SERVING SIZES TO ENSURE THAT YOU MEET YOUR KCALS/MACRONUTRIENT REQUIREMENTS)</span></em></p>

</div>

Recipes

Key:

Breakfast

Frittata

Overnight Oats

Breakfast Smoothie

Protein Porridge

Breakfast Burrito

Porridge

Omelette

Almond & Blueberry Yoghurt

Main Meals

Turkey Burger

Pitta Pizza

Salmon Fishcakes

Chilli Con Carne

Lamb Kebabs

Chicken Tandoori Kebabs

Thai Green Curry

Chicken Fajitas

Snacks

Raw Chocolate Orange Brownie

Tropical Smoothie

Cacao & Coconut Energy Ball

Banana Bread

Banana & Peanut Butter Flapjack

Pancakes

Apple & Cranberry Flapjack

Frozen Yogurt

Salads

Potato Salad

Greek Salad

Avocado & Mango Salad