Moroccan Chickpea & Chicken Soup

Makes 4 servings.


5 sprays Frylight olive oil

2 garlic cloves, crushed

1 medium onion, diced

2 celery sticks, diced

2 tsp ground cumin

600ml hot vegetable stock

400g can chopped tomatoes

400g can chickpeas, drained and rinsed

100g frozen broad beans

Juice ½ lemon

Handful of coriander or parsley to serve

500g cooked chicken breast (125g per portion)


Heat the oil in a large saucepan, fry the onion, celery and garlic gently for 10mins until softened, stirring frequently. Add the cumin and fry for another minute.

Turn up the heat, add the stock, tomatoes, chickpeas and some black pepper. Simmer for 8 mins. Throw in the broad beans and lemon juice, cook for a further 2 mins. Season to taste.

Slice up the chicken into small pieces and add evenly over the portions.

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Peanut Butter Overnight Oats

Makes 1 serving


150ml almond milk/cashew milk/coconut milk

1 teaspoon Meridian 100% peanut butter

40g Quaker Oats

1 scoop vanilla protein powder


Pour the milk into a bowl, add the peanut butter. Microwave for 1 min and stir well so the peanut butter mixes in

Add the quaker oats and stir

Add 1 scoop of protein powder and mix together

Cover with cling film or transfer to an airtight container. Leave overnight in the fridge.

They will be ready to eat the next day, you might need to add a little more milk to get the consistency you desire.

Make in bulk for a week’s worth of breakfast, ready to grab and go! They can also be heated the next day.

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Omelette Muffins

Really easy to make and great as breakfast or a snack!


6 medium eggs

100g sliced mushrooms

100g chopped onions

(or any other fillings of your choice, extra egg white can be added to make them go further and extra protein content)


Preheat the oven to 180c, fan 160c, gas mark 4

Using Frylight, fry the onions and mushrooms until softened

Put 1 spray of Frylight into each muffin tray mould

Share out the onions and mushrooms evenly into each mould

Whisk all of the eggs together and pour into the muffin tray, leaving about 1cm at the top as the mixture will rise

Bake in the oven for 15mins or until firm and golden

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Spicy Mexican Chicken Bowl

Makes 2 servings

Per serving: 422     Fat 5.9g      Carbs 50.7g     Protein 41.3g

Time: 10 mins


2 chicken breasts, chopped into small chunks

1 red onion, diced

1 red pepper, diced

20 cherry tomatoes cut in half

Fajita seasoning (1/3 of packet)

1 small tin of sweetcorn (165g drained weight)

1 packet of tilda brazillian samba rice/uncle bens mexican spicy rice/other rice of your choice

1 lime

Jalapeños (optional)


Heat a large pan and spray with Frylight.

Add the chunks of chicken.

When almost cooked, add the onion, red peppers and cook for a few minutes until softened.

Add in the sweetcorn and tomatoes and give it all a good stir.

Lightly sprinkle on some fajita seasoning – this has sugars etc. so try to keep it to a small amount (I used about a third of the packet). Mix in well.

Put your rice in the microwave.

Once cooked, add the rice into the pan and mix well.

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Nutty Prawn Stir Fry

Makes 2 servings

Per serving: 281 calories     Fat 16.6g   Carbs 6.5g    Protein 29g

Time: 10 mins


Pak choi 125g – this should be roughly 1 pak choi

Raw king prawns 165g

Garlic paste 2 teaspoons

Crunchy peanut butter – 25g

Toasted sesame oil – 1tbsp

Dried chilli flakes – 1 tsp

Barenaked noodles 200g packet (for a low carb option, use normal noodles if not!)

Low salt soy sauce – 15ml


Get all your ingredients and equipment ready – skim through the following steps.

Rip the green leaves from the pak choi and set them aside. Chop the white bases into rough large pieces, discard the rough stalks.

Heat a large, wide-based pan with 5-10 sprays of fry light.

Once hot, add the prawns and cook for 30 seconds.

Add the chopped white pak choi bases and cook for a further 30 seconds.

Add the garlic paste and chilli flakes and cook for a further 2 mins

Meanwhile, combine the peanut butter, soy sauce, toasted sesame oil and 1 tbsp. cold water. Use a small whisk until it is combined or if your peanut butter is crunchy it might need a quick whisk in a nutribullet/blender. This is your dressing.

Drain the barenaked noodles (ignore the smell they do not taste like this!)

Rip the pak choi green leaves into the pan and add the noodles, give everything a good mix up.

Cook for a further 2-3 mins to heat the noodles, then mix in the dressing well so all noodles are covered.

Split into 2 portions and enjoy!

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Super Quick Turkey Mince Chilli

Makes 4 servings 

Per serving: 262 Calories   Fat 2.7g    Carbs 18.1g     Protein 38.4g

If you are short for time this will only take about 15 mins, no prep required just chuck it all in and let it cook


500g lean turkey breast mince 2% fat
1 can chopped tomatoes
1 can kidney beans in chilli sauce
Sprinkle of cumin, salt & pepper


Cook the turkey mince, breaking it up into small pieces.

Once it is fully cooked, add the can of chopped tomatoes and kidney beans then give it all a good stir.

Add the cumin, salt and pepper.

Leave to cook, stirring occasionally for 10-15mins

Serve with rice, sweet potato mash or for a lower carb option cauliflower rice/vegetables.

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