FIT FOOD GUIDE – SPICED CARROT SOUP

We may have had a brief heat wave but this beauty of a soup is the perfect winter/spring lunch prep. Its tasty and really low cal. Have it with some crusty sour dough and top with omega 3 seeds for a nutrient packed lunch!

Each soup portion is packing in  140 Calories/Protein 4/Carbs 22/Fat 4

Ingredients (Makes 8 portions and can be frozen)

  • 1 kg diced carrots
  • 10g ground cumin
  • 10g coriander
  • 10g curry powder
  • 10g dried chillis
  • 15g sunflower oil
  • salt and pepper
  • 1 ltr of water
  • 200g of kale

Directions

  1. Heat a large pan, add the oil and the carrots and spices and sweat down for 5 minutes.
  2. Add 1 ltr of water and cook for 15 minutes until the carrots begin to soften.
  3. Blend for around 5 minutes until the soup is velvety smooth.
  4. At the same time on a tray season some kale and place in a preheated over (180’c) for 4 minutes.
  5. Serve in a cup because you’re trendy and top with omega 3 seeds and crispy kale.

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SUPER GREEN FRITTATA

SUPER GREEN FRITTATA Meat Free Monday is the ultimate breakfast meal prep meal. Low carb kick start to your day. Packed with greens, so, plenty of vitamins, millions of variations, fill it with anything. Here’s our favourite…… (This recipe makes 4 portions)

VEGETABLE TAGINE, LEMON BULGAR, PICKLED CARROTS

VEGGIE MOROCCAN TAGINE WITH LEMON BULGAR Meat Free Monday returns form the African continent with this BANGER….. Take you time with this one, the longer it cooks the more flavour unlocked. It is also the perfect prep ahead meal (goes very nice with herby chicken thighs also)

SATURDAY NIGHT FAKEAWAY – LEAN DONER KEBAB

CLEAN DONER KEBAB We’re working alongside the Academy 10 week transformation challenge at 3-1-5 Health Club so this recipe is dedicated to them. If you’ve got a real naughty food itch., This Lean Doner kebab will take you where you need to be.

MAKE THE PERFECT BEAN BURGER

Veggies – This one is for you!

Protein sources don’t just come from beef, chicken and pork. Chickpeas and Mixed beans will do the trick. Ready in 5 minutes, quick, easy, tasty, meat-free. You’re welcome planet earth.

Stick one of these patties between a toasted malt roll with tahini yoghurt, top with pickled carrots and serve up with WEDGES and slaw.

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THE FIT FOOD GUIDE – BEEF KOFTAS WITH TABOULEH & MINT YOGHURT

A special from our meal preps a while back The perfect hump day dinner. Fresh, tasty and macro tactic. Check it below.

Each portion is packing in  554 Calories/Protein 44/Carbs 45/Fat 22. Recipe serves 4.

Ingredients 

For the Koftas

  • 500g super lean beef mince
  • 1/2 a courgette – grated and squeezed through j-cloth to get the moisture out
  • 4 sprigs of fresh mint – finely diced
  • 1 tbsp chilli flakes
  • 1 tsp cumin
  • 1 tsp paprika
  • salt and pepper

For the Tabouleh 

  • 250g of cous-cous
  • 1/2 cucumber diced
  • 2 tomatoes diced
  • 1 red onion diced
  • 200g feta crumbled
  • 200ml boiling hot water

For the Mint Yoghurt

  • 100g 0% yoghurt
  • 4 sprigs of mint finely chopped
  • juice of 1/2 a lemon

 

Directions

  1. Pre-heat the oven to 180′ (Gas Mark 6)
  2. Combine the beef, courgette, diced mint, chilli flakes, cum in, paprika, salt and pepper in a bowl and make into 60g oval shapes on to a tray lined with parchment. Place in the oven for 15 – 20 minutes. Turn halfway.
  3. Add the hot water to the cous-cous in. separate bowl and cover with cling film for 3-4 minutes.
  4. Once the cops-cous has fluffed up add the cucumber, tomatoes, red onion, feta and some salt and pepper and mix throughly.
  5. Finally, Add the yoghurt, mint and lemon and mix.
  6. When the Koftas are cooked through place 3 on top of 200g of tabouleh and top with the mint yoghurt.
  7. For a perfect lunch meal prep place tabouleh in boxes and top with the koftas – These will keep for 5 days if properly refrigerated.

Check out the ALL of our recipes by heading over to our BLOG

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SMOKED SALMON, SMASHED AVOCADO AND EGGS…..

Looking for a great post work out breakfast. Here it is….

Smoked salmon, smashed avocado and poached eggs, serve on a toasted muffin and sprinkle with chopped chives. All ready in under 5 minutes. Sunday morning never started so well!

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