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.

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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.

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

Looking to smash your fitness and nutritional goals? Our meal prep service is guaranteed to push you to hit your goals, great tasting food delivered directly to your door. Grab 20% off your first order quoting NEWORDER20. Order ONLINE today!

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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