My go-to healthy meals- 7 meals to add to your weekly menu

Give me a gas cooker or a microwave and I’m nigella lawson for the health world.

well..Not quite. I could write more than 10 of these healthy meals but for now, these will do! These are my guilty-non-guilty pleasures.

I can come back from a run and pop on a lovely meal that satisfies my taste buds and keeps fighting fit (and not lethargic). Don’t get me wrong, I eat a lot. I just eat a lot of the right foods. So here are I am sharing these inspiring meals with you. Let’s go through what the ‘right foods’ are.  I love sharing recipes but sometimes they get lost to peoples interpretation so I’ve shared the basics on what I eat with you here, my rule is..

the more veg the lower the calories!

how to more veggies

Home made curry and cauliflower rice;

  • 1 onion,
  • 2 cloves of garlic,
  • 2 stalks of celery
  • 1 carrot,
  • 1 can of tomatoes,
  • 1 courgette,

Spices & flavourings; Paprika, cumin, chilli powder, Gara masala, coriander, salt, pepper, 2 teaspoons of sugar, hint of citrus, either lemon, lime or pineapple juice, soy sauce. It gives it depth, trust me!

I normally add a boiled egg & broccoli on the side. It comes out around 420-550 calories a portion! Most calories come from the chicken.

Simply put, I batch make 6 portions of curry every few weeks and portion them in the freezer for when we need them, Then all I have to do on an evening is cook tom’s rice my cauli and a few veggie sides! Simple, and with cauliflower rice you’re looking at gluten free, and lower calories ( which means bigger portions!). If you’re not a big lover of natural flavours, double up the batch and add a jar of ready made sauce, this means you get the benefits of having a home cooked curry with the flavour of a store bought one.

Chilli & Cauliflower rice;

Similar to the curry, I batch make this quite often. Normally in the colder months but when It’s time for chilli all I need to do is reheat! Mine is made from packet mixes (they’re only salt and spices) I add the basic mix for the curry, in terms of veg so it’s very hearty and filling and reduce the meat by adding 50/50 of quorn mince and 50 of beefmince. It comes out around 470-560 calories a portion, Only a few grams of natural carbohydrates.
I normally add some sweet potato mash, corn on the cob & broccoli on the side.

Seabass and cauliflower rice;

Can you see where I’m going with the rice? I eat it alot! I love it. Most of my meals either have Cauliflower or broccoli because they’re high in water and fibre and lower in calories, so you can fill up on veg and it keeps you going! Sea bass, being a fish is naturally low in calories so you can have two gorgeous pieces of it for only 200 calories, fill your boots! The whole meal is around 350 calories!
I normally add some sweet potato mash, corn on the cob,peppers & broccoli on the side.

Jerk Chicken & roasted peppers with rice;20150729_183819

  • French mustard,
  • Tomato paste,
  • Soy Sauce,
  • Spices; Smoked Paprika,Cumin, Ground Cayenne Pepper, Ground Cinnamon , Ground Oregano, *Sweet chilli

I use store bought Thai sweet chilli sauce, I use 1 teaspoon for two portions of jerk marinade so the sugar in it does alright for itself.

Now this is a meal with proper rice, I let myself go on this one. I really love the flavour of jerk chicken blending into my veggies so I don’t scrimp on the rice, at least for this one meal! Chicken is still naturally low in fat so I can have a whole breast and rice and it comes in around 500 calories and fills me up! 

I normally add Sweet potato mash, Corn on the cob, peppers & Broccoli.

Store bought Stir fry20150122_191902

Naturally low in fat, I just buy ASDA’s own mix of veg, add some of my own bulk veg, broccoli, carrot, peppers and I buy dried noodles to add to the mix along with my own spices. I do buy ready made sauces on rare occasions but they add an extra 100-150 calories so my own version is a lot better. My meal comes out around 650 calories a portion and a lot of those are from refined carbohydrates. So I leave it for a day I’ve done a lot of cardio!

Spicy chicken lettuce wrapsimage-57b15cee2b774d9b1d9bb73df3d945fdcf548673aa2954fd9a4b4e4b3be195a9-V

Eh, I say lettuce, a lot of the time I sneak in a mini tortilla wrap and have the rest as lettuce wraps, or as a salad. The chicken spices we buy-in. It’s a small treat that goes a long way for us! The spice mix is around 80 calories, the chicken is around 380, yeah a big portion.
I’d normally eat it with a sweet potato, corn on the cob and some broccoli. Is comes in around 580-660 calories and we have it once a week.

Sweet potato salmon cakes

  • Two small portions of salmon fillets
  • One sweet potato medium sized.
  • Salt and pepper

Side veg: Broccoli, Sweet corn, peas, roasted peppers.

Whilst you’re steaming your sweet potato, pop your salmon on to cook. In the mean time you can also prep your veg! Mash up the sweet potato and salmon in a bowl, and dish up your veg whilst the salmon and sweet potato are cooling. once they’ve been set for 2-3 minutes they should be ok to handle, form them into flat burger sized portions, you should be able to make four. Fry on each side until dark brown, it’s not necessary at all but I love the flavour! Comes in around 410 calories.

Stuffed peppers and sweet potato mash

A sneaky bonus meal for you, I loved stuffed peppers and will be adding a few new recipes for the site when I get a spare minute.

Steam 1 pepper per person along with some couscous or flavoured rice. This should take 5 minutes until they are soft and losing some of their shape. Place onto a baking tray and into a hot oven for 5 minutes to add extra flavour to the pepper – It changes the sugars.

Whilst your pepper is roasting place a sweet potato (one per person) in the microwave with a lid, steam for 5 minutes and mash. Serve together with a variety of different sauces or flavours. Top with chilli, curry or beans!

So there you go!

What’s not to love on this menu? Is there anything you’d add or replace and what are your go-to healthy meals?

 

Amylogo

18 Comments

  1. chelseamamma2014
    03/07/2016 / 7:06 am

    Of all the meals here the Jerk Chicken & roasted peppers with rice is my favourite

  2. chelseamamma2014
    03/07/2016 / 7:06 am

    Of all the meals here the Jerk Chicken & roasted peppers with rice is my favourite

  3. Mummy Matters
    02/07/2016 / 11:13 pm

    Oooh some lovely inspiration here thank you, will show to the Chef (aka Hubby) šŸ˜‰

  4. Mummy Matters
    02/07/2016 / 11:13 pm

    Oooh some lovely inspiration here thank you, will show to the Chef (aka Hubby) šŸ˜‰

  5. Kerry Norris
    02/07/2016 / 10:29 pm

    These are all great ideas. I love the sound of the chicken lettuce wraps x

  6. Kerry Norris
    02/07/2016 / 10:29 pm

    These are all great ideas. I love the sound of the chicken lettuce wraps x

  7. 02/07/2016 / 9:38 pm

    These a fantastic meals, I don’t eat meat but could happily substitute the meat in these for something else! I actually make my daughter the sweet potato salmon cakes and she loves them!

    • 04/07/2016 / 11:05 am

      They’re my favourite too! I train alot so most of my meals can be easily made meat-free too (I love carrot hot dogs in this weather)

  8. 02/07/2016 / 9:38 pm

    These a fantastic meals, I don’t eat meat but could happily substitute the meat in these for something else! I actually make my daughter the sweet potato salmon cakes and she loves them!

    • 04/07/2016 / 11:05 am

      They’re my favourite too! I train alot so most of my meals can be easily made meat-free too (I love carrot hot dogs in this weather)

  9. nicol
    02/07/2016 / 8:59 pm

    the sweet potato salmon cakes sounds amazing. two of my favourite things together šŸ™‚

  10. nicol
    02/07/2016 / 8:59 pm

    the sweet potato salmon cakes sounds amazing. two of my favourite things together šŸ™‚

  11. 02/07/2016 / 5:39 pm

    You’ve got me hungry now, what a great recipe selection xx

  12. 02/07/2016 / 5:39 pm

    You’ve got me hungry now, what a great recipe selection xx

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