fast dinner

Food

Recipe: Falafel Meal Prep Pack

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(per serving) 409kcal / 20 P / 46 C / 14 F

Okay, so, these are currently my go-to afternoon meal! The salad preps and stores well, and if you like, you can cook the falafels and pita chips fresh each time because they don’t take long at all! If you’re planning on using this as meal prep store the falafel and chips separately from the salad so that you can reheat them without heating up the salad.


Ingredients

  • 1 (220g) packet of falafel (I used these)

  • 2 tomatoes

  • A large whole meal pita bread (I used this) - one pita can be used for 4 servings

  • 1 cucumber

  • 30g feta cheese

  • 1/4 red onion

  • 3 tbsp hummus (1 per serve)

  • Baby spinach leaves

Method

  1. Preheat oven

  2. Slice large pita bread up into 8 pieces (2 pieces per serving of falafel meal prep)

  3. Place pita in the oven to turn into ‘chips’

  4. Heat up a skillet, spray some cooking spray, and put falafels on to cook

  5. While falafels and pitas are cooking we will create the salad

  6. In a bowl combine red onion, tomato, cucumber and feta, and stir

  7. Serve salad with baby spinach leaves

  8. Remove pita from the oven and falafels from pan

  9. Place with salad and serve with hummus

Food

Recipe: Poached Turkey & Cranberry Wrap

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(per serving) 396 kcal / 42.2 P / 28.5 C / 11.4 F

Turkey and cranberry is a pretty well-known flavour combo! And I wanted to put it together into a wrap for a fast dinner or lunch option. If you can’t find non-processed turkey with a low sodium count, try doing what I do and poaching it!


Ingredients

  • 100g (3.5oz) lean turkey breast

  • 1 tbsp cranberry spread

  • 1 tbsp light cream cheese

  • Baby spinach

  • Whole wheat wrap

  • (optional - not in macros) Avocado

  • (optional - not in macros) Tomato

Method

  1. Bring water to the boil in a saucepan

  2. Cook turkey breast for 5-7 minutes to poach it

  3. Serve with all other ingredients (and optional extras) on a wrap, easy! :D

Food

Recipe: Lamb Chops & Bean Salad

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(per serving) 510kcal / 28.1 P / 19 C / 35.8 F

A delicious dinner that’s easy to prep for multiple people (or to leave some leftover salad for yourself the next day).


Ingredients

  • 200g (half can) four bean mix

  • 4 lamb chops

  • 100g diced pumpkin

  • 4 tbsp balsamic dressing

  • 2 tbsp pumpkin seeds

  • 100g (3.5oz) roast capsicum

  • Baby spinach

  • Rocket

  • (optional) rosemary

Method

  1. Heat up a non-stick pan and place lamb chops in pan, they will cook in their own fat (add some rosemary if you like)

  2. To speed up the cooking process take two microwave safe containers, in 1 place the pumpkin, and in another place the frozen green beans and four bean mix

  3. Separately heat up the beans and pumpkin for a few minutes each

  4. Flip over your lamb chops (these will only take a few minutes each side)

  5. Start constructing your salad with baby spinach, rocket, cooked pumpkin, cooked beans, pumpkin seeds, roast capsicum and balsamic vinegar

  6. When lamb is finished serve with the salad

Food

Recipe: Low Carb Beef Bowl

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(per serving) 502kcal / 52.8 P / 21.4 C / 23.5 F

Dinner doesn’t have to take forever! Whip up this filling low carb beef noodle bowl in under 30 minutes! This dish is a great way to get some extra veg into your day without it being too much fuss.


Ingredients

  • 400g extra lean beef mince

  • 1 tbsp extra virgin olive oil

  • 1 packet Chang’s low cal noodles (or other Konjac/low carb noodle)

  • 4 tbsp Hoisin sauce

  • 1 small packet chopped coleslaw mix (example)

  • 2 whole eggs

  • 3-4 stems of broccolini

  • 1 bunch bok choy

  • 1 tbsp almond flakes

  • Spring onion

Method

  1. Heat large pan and add small amount of oil to the pan

  2. Place beef mince on pan and allow it to start cooking

  3. While mince is cooking chop up broccolini and bok choy, either cook in a steamer, or place them into microwave safe containers with a small amount of water and cook in the microwave to steam them

  4. After mince has been cooking for around 5 mins add hoisin sauce and coleslaw mix

  5. In a small, separate pan cook 2 eggs sunny-side up (no oil needed if you use a non-stick pan)

  6. While eggs are cooking jump back over to the pan with the mince, chop up konjac noodles (which have been rinsed) and add to pan, along with cut spring onion and some almond flakes

  7. Serve the mince with the steamed greens and place the egg on top