Olivia Gerken - 90 Day Plan Cycle 1 - 779102019

Method

Preheat the oven to 200ºC. Combine the sweet potato, pepper,
onion and olive oil, toss to coat then tip into a roasting tray and
season with salt and pepper. Roast for 25 minutes.

To make the marinade, pour the garlic, lemon juice, red wine
vinegar, tomato puree, hot sauce, dried oregano and smoked
paprika into a liquidiser or food processor, blend until smooth
then pour into a bowl and season with salt and pepper. Add the
chicken strips and toss to coat.

After the vegetables have been roasting for 25 minutes, remove
from the oven, pour over the chicken and marinade and toss to
coat.

Return the tray to the oven for 15 minutes until the chicken is
cooked through. Serve with a simple green salad.

Tip

Whilst this recipe doesn’t freeze well, it’s delicious reheated so
make a double portion; it’ll keep for up to 3 days in the fridge.

Carb refuel meal - post workout 51

Good on the go

Chicken Caesar bagel

Serves 1

50g yoghurt, such as Greek, natural, soya
15g parmesan, finely grated
½ tsp extra virgin olive oil
1 tsp Dijon mustard
Squeeze of lemon juice
Salt and pepper
145g cooked skinless chicken breast fillet, sliced
4 leaves of baby gem or cos lettuce, torn
1 plain bagel, split and toasted

Carb refuel meal - post workout 52

Method

Whisk the yoghurt, parmesan, oil, mustard and lemon juice
together in a large bowl until smooth then season to taste. Add
the chicken and lettuce leaves and toss to coat. Fill the bagel
with the dressed chicken and lettuce then get stuck in.

Alternative ingredients

To make this recipe dairy free you can swap the parmesan
cheese for 10g of finely chopped pine nuts.

Tips

The dressing keeps for up to 3 days in the fridge, so you can
make double the recipe and keep half for another day.

This dish uses cooked chicken breast to make it really quick, but
you can cook your own if you’d prefer. The best way is to poach
a whole chicken breast. Drop it into a pan of boiling water, bring
it back up to the boil then cover the pan with a lid and remove
from the heat. Leave it to stand for 10 minutes then remove the
chicken and leave to cool slightly. To check that it’s cooked,
slice into the thickest part and make sure there’s no pink meat.

Carb refuel meal - post workout 53

Good for batch cooking

Mac 'n' cheese

Serves 1

40g macaroni pasta
125g skinless chicken breast fillet, diced
2 tsp plain flour
100ml whole milk
1 tsp mustard powder
40g cheddar cheese, grated
A handful of green salad leaves

Carb refuel meal - post workout 54

Method

Heat the grill to maximum and bring a saucepan of water to the
boil.

Cook the macaroni as per the packet instructions, drain and set
to one side. While the macaroni is cooking you need to cook the
chicken and make the sauce.

Heat a non-stick pan to a medium to high heat, throw in your
chicken and cook for 3–4 minutes or until cooked through.
Check by slicing into one of the larger pieces to make sure the
meat is white all the way through, with no raw pink bits left.

Whisk together the flour, milk and mustard powder in a
saucepan and gently heat, stirring constantly to avoid lumps
forming. Bring to the boil then simmer gently until the sauce
begins to thicken. Now mix in most of the cheese, saving some
for the top.

Add the chicken and pasta to the cheese sauce and give it a
good mix. Pour into an ovenproof dish, top with the remaining
cheese then slide under the grill for 3–4 minutes until nice and
crispy. Serve with a handful of salad leaves.

Tip

Batch cook several portions of this in one big dish. Once
cooked, divide into portions and store in the fridge or freezer.
Defrost in the fridge overnight and reheat in the microwave or
oven.

Carb refuel meal - post workout 55

Good for batch cooking

Butternut squash risotto

Serves 1

210g butternut squash, grated
1 vegetable stock cube, made up with 400ml boiling water
11/2 tsp olive oil
1/2 onion, peeled and finely chopped
1 clove garlic, peeled and crushed
65g risotto rice
15g hard cheese, finely grated
Handful of pea shoots, rocket or watercress

Carb refuel meal - post workout 56

Method

Put the butternut squash into a bowl, pour over 100ml of the
stock then cover with clingfilm and microwave for 5 minutes on
high, or until soft. Pour into a liquidiser, blend until smooth then
set aside.

Heat the oil a shallow, heavy-based saucepan. Add the onion
and garlic and fry gently for 3-4 minutes until soft. Add the
rice, fry for a minute then add a ladleful of the remaining stock.
Stir over a medium heat until almost all of the stock has been
absorbed, then continue to cook for 10 minutes, gradually
adding stock.

Pour in the squash purée and cook for 2-3 minutes until the rice
is cooked but still retains a bit of bite. Remove the pan from
the heat, beat in the cheese and season to taste. Finish with a
handful of pea shoots or salad leaves.

Tips

If you make double the recipe, the risotto will either freeze or
keep in the fridge for up to 2 days.

The best way to freeze this dish is to leave it to cool completely
then spoon portions into individual freezer bags. Lay on a tray
and freeze flat. By freezing it in a flat sheet rather than a solid
block (in a deep plastic container) it’ll defrost far more quickly
and also take up less freezer space.

Carb refuel meal - post workout 57

Reduced
carb
meals
Anytime

Good for batch cooking

Loaded spinach and feta
frittata

Serves 3
2 tsp olive oil
12 spring onions, sliced
630g baby leaf spinach
205g cooked new potatoes, sliced
Pinch of freshly grated nutmeg
Salt and pepper
8 large eggs, beaten
4 egg whites, beaten
145g feta
Green salad, to serve

Reduced carb meals - anytime 59

Method

Preheat the grill to its highest setting.

Heat the oil over a high heat in a medium-sized, non-stick frying
pan. Add the spring onions and fry for a couple of minutes until
softened. Add the spinach a handful at a time until it’s all wilted
down. Tip out onto a plate lined with kitchen roll, lay another
plate on top then turn them sideways and squeeze as much
moisture out as possible. Squeezing the spinach between two
plates rather than with your hands means you don’t have to
wait for it to cool first.

Return the spinach and spring onion mix to the pan, space it
out evenly, then scatter over the potatoes. Grate over a little
nutmeg, season with salt and pepper then pour over the eggs
and egg whites. Gently shake the pan and pull the eggs into the
middle as they start to set. Crumble the feta over the top then
slide the pan under the hot grill. Cook for around 3 minutes until
the top of the frittata is golden brown and the eggs are set.

Slide onto a board, cut into wedges and serve with the salad.

Alternative ingredients

To make this recipe dairy free you can swap the feta for 205g of
salmon fillet.

Tips

To save time, cook the potatoes the night before. Boil them in
a pan of salted water for 10-12 minute until tender then drain.
Leave to cool completely before slicing.

This recipe doesn’t freeze well, but it’ll keep in the fridge for up
to 3 days.

Reduced carb meals - anytime 60

Family friendly

New York-style steak and eggs

Serves 1
105g potatoes, diced
1½ tsp olive oil
½ white onion, peeled and chopped
½ green pepper, deseeded and chopped
Salt and pepper
140g sirloin steak or rump steak, trimmed of fat
2 medium eggs

Reduced carb meals - anytime 61

Method

Bring a pan of salted water to the boil, add the potatoes and
cook for 5 minutes. Drain thoroughly then leave to steam dry for
a couple of minutes.

Heat half of the oil in a frying pan, add the onions and peppers
and fry until soft. Tip onto a plate and set aside. Add the
potatoes to the pan and fry for 5–6 minutes until crisp. Return
the onions and peppers to the pan, toss together and season to
taste.

Meanwhile, heat a griddle pan over a high heat, season the
steak with salt and pepper then cook for 3 minutes on each side
or until cooked to your liking. Set aside to rest.

Tip the potato mixture onto a serving plate, wipe the pan clean
and heat the remaining oil over a medium heat. Crack the eggs
into the pan and fry until the whites are set and the yolks are
still runny. Serve the steak with the potato mix and eggs.

Tip

Make sure you take the steak out of the fridge at least 20
minutes before you plan to cook.

Reduced carb meals - anytime 62

Quick and easy

Peanut butter and jam
smoothie

Serves 1
135ml unsweetened almond milk
65g fresh or frozen raspberries
20g rolled oats
85g yoghurt, such as Greek, natural, soya
25g vanilla protein powder
40g peanut butter
Handful of ice

Reduced carb meals - anytime 63

Method

Mega simple; just combine everything in a liquidiser and blend
until smooth. Adjust the amount of ice used to make it thicker or
smoother.

Alternative ingredients

To make this nut free, swap the almond milk for the same
amount of another milk (e.g. soya). The peanut butter can be
swapped for the same amount of tahini.

Reduced carb meals - anytime 64

Good for batch cooking

Sweetcorn fritters with 65
avocado and chilli

Serves 1
20g plain flour
Pinch of smoked paprika or chilli powder
1 medium egg
1 egg white
140g tinned sweetcorn, drained
65g edamame beans (soya beans)
40g spring onions, finely chopped
Salt and pepper
1 tsp olive oil
40g avocado, sliced
40g yoghurt, such as Greek, natural, soya
Small bunch of coriander, chopped

Reduced carb meals - anytime

Method

Put the flour, smoked paprika or chilli powder, egg and egg
white into a food processor then add the sweetcorn, edamame
beans and spring onions. Season with salt and pepper then
pulse to a rough paste, leaving some pieces of sweetcorn and
edamame beans for texture.

Heat the oil in a frying pan over a medium-high heat then drop
large spoonfuls of the mixture into the pan. Fry for 2 minutes
on each side until golden then transfer to a serving plate. Serve
with the avocado, yoghurt, coriander and a pinch more smoked
paprika.

Tip

Edamame beans (also known as soya beans) are a great
source of protein; you’ll find them in the freezer aisle of most
supermarkets.

Reduced carb meals - anytime 66

Quick and easy

Low-carb coconut granola

Makes 7 servings
155g rolled oats
95g mixed seeds
95g pecan nuts, roughly chopped
95g coconut chips
115g unsweetened apple sauce
50g coconut oil, melted
50g honey
Pinch of salt
105g raisins
105g dried apricots, roughly chopped
75g yoghurt, such as Greek, natural or soya (per serving)

Reduced carb meals - anytime 67

Method

Preheat the oven to 160°C. Combine the rolled oats, mixed
seeds, pecan nuts and coconut chips in a large bowl. Stir
together the apple sauce, coconut oil, honey and salt in a
separate bowl then pour over the dry ingredients and toss to
coat.

Tip everything into a large roasting tray then pat down the
ingredients to form an even layer. Bake for 20 minutes, stirring
occasionally, until golden and crisp. Remove from the oven, stir
through the dried fruit and leave to cool.

This recipe will make 7 portions so weigh the whole batch and
divide by 7 to calculate how much you should eat for one meal.

Serve the granola with the yoghurt and store the rest in an
airtight container.

Alternative ingredients

To make this nut-free, swap the pecans for the same amount of
seeds, such as pumpkin.

Tip

Kept in an airtight container, the granola will last up to 3 weeks.

Reduced carb meals - anytime 68

Quick and easy

Spanish-style shakshuka

Serves 1
1 tsp olive oil
50g chorizo, finely chopped
½ red onion, peeled and finely sliced
½ red pepper, deseeded and sliced
½ yellow pepper, deseeded and sliced
½ tsp smoked paprika, plus extra to serve
½ tsp ground cumin
2 tsp tomato puree
140g tinned chopped tomatoes
Salt and pepper
2 medium eggs
1 tbsp yoghurt, such as Greek, natural, soya

Reduced carb meals - anytime 69

Method

Heat the olive oil in a small frying pan set over a medium heat.
Add the chorizo and fry gently for 3–4 minutes. Add the onion
and peppers and fry for 5 minutes until softened. Add the spices
and tomato puree, fry for a minute then add a splash of water.
Pour in the tomatoes, stir everything together then bring to a
simmer. Cook for 8–10 minutes until the mixture has reduced
down slightly, then season to taste with salt and pepper.

Use a spoon to create two wells in the tomato mixture then
crack an egg into each. Cover with a lid and cook gently for 3–4
minutes until the egg whites are set but the yolks are still runny.
Remove the lid, spoon over the yoghurt and finish with a pinch
of smoked paprika to serve.

Tip

Batch cook several portions of the tomato mixture. This will
keep in the fridge for up to 3 days or can be frozen for up to 1
month. Defrost overnight in the fridge and reheat in the frying
pan before adding the eggs.

Reduced carb meals - anytime 70

Family friendly

Chipotle chicken burrito bowl

Serves 1
125g skinless chicken breast fillet
½ tsp ground cumin
½ tsp smoked paprika or chilli powder
½ tsp dried oregano
2 tsp chipotle paste
1 tsp olive oil
60g tinned black beans, drained
1 baby gem lettuce, leaves separated
50g small avocado, sliced
1 large tomato, diced
30g mature cheddar, grated
20g jarred sliced jalapeños, drained
30ml reduced-fat soured cream
Small bunch of coriander, chopped

Reduced carb meals - anytime 71

Method

Preheat a griddle pan over a high heat. Lay the chicken
between two sheets of clingfilm then bash with a rolling pin
to flatten. Rub with the cumin, paprika or chilli, oregano and
chipotle paste then drizzle over the oil. Lay on the griddle and
cook for 3 minutes on each side then set aside to rest.

Meanwhile, warm the beans for a minute in the microwave.

Roughly tear the lettuce into a bowl and top with the beans,
avocado, tomato, cheese and jalapeños. Slice the chicken, lay
on top then drizzle over the soured cream. Scatter over the
coriander and serve.

Tip

If you don’t want to buy all the spices listed above, you can
cheat and buy a ready-mixed taco seasoning. Just check that it
doesn’t have any added sugar.

Alternative ingredients

To make this recipe dairy free you can swap the soured cream
for the same amount of yoghurt, e.g. soya or coconut.

Reduced carb meals - anytime 72

Family friendly

Almond, lemon and herb-
crusted cod with asparagus

Serves 1
155g piece skinless cod fillet
Salt and pepper
1 tsp Dijon mustard
25g flaked almonds
15g parmesan, finely grated
Small bunch of parsley, chopped
Pinch of chilli flakes
Zest and juice of 1 lemon
1 big handful of asparagus
1 tsp olive oil
95g cooked lentils (30g uncooked lentils)
80g cherry tomatoes, halved

Reduced carb meals - anytime 73

Method

Preheat the oven to 200°C and line a baking tray with a sheet
of greaseproof paper. Lay the cod on top, season with salt and
pepper then brush the top of the fish with the mustard. Put the
almonds, parmesan, parsley, chilli flakes and lemon zest into a
small food processor and pulse to a rough crumb; alternatively,
pile everything onto a board and chop finely.

Spoon the mixture on top of the fish, pressing down lightly to
form an even crust. Bake in the oven for 12–15 minutes until the
fish is cooked through.

Meanwhile, preheat a griddle pan over a high heat. Toss the
asparagus in the olive oil, lay on the griddle and cook for
4–5 minutes, turning regularly until lightly charred. Chop the
asparagus into bite-sized pieces then tip into a bowl along
with the lentils and tomatoes. Squeeze in the lemon juice, toss
everything together and season to taste. Serve with the cod on
top.

Tip

This recipe uses ready-cooked lentils for ease and speed, but
you can cook your own if you’d prefer. Pour the uncooked
lentils into a pan of water, bring to the boil then reduce to a
simmer and cook for 25 minutes. Drain then weigh out portions
according to the quantities above. They’l keep for up to 3 days
in the fridge.

Alternative ingredients

To make this nut free, swap the flaked almonds for the same
grams of seeds (e.g. pumpkin, sunflower) to make a seed,
lemon and herb crust. To make this dairy free you can swap the
parmesan with an extra 10g of flaked almonds.

Reduced carb meals - anytime 74

Longer recipe

Teriyaki beef skewers with 75
charred broccoli salad

Serves 1
2–3 tbsp dark soy sauce
1½ tsp brown sugar or honey
2 tsp rice vinegar or white wine vinegar
1 tsp sesame oil
1 clove of garlic, peeled and crushed
15g ginger, peeled and grated
155g sirloin steak, cut into bite-sized pieces
4 spring onions, cut into bite-sized pieces
1 tsp sesame seeds, toasted
1 tsp coconut oil
125g tenderstem broccoli, sliced
80g sugar snap peas, sliced
1 red chilli, deseeded and finely chopped

Reduced carb meals - anytime

Method

Whisk together the soy sauce, sugar, vinegar, sesame oil, garlic
and ginger in a bowl then add the beef and spring onions and
set aside to marinate: it needs at least 20 minutes but if you can
leave it for a few hours it’ll taste even better.

When you’re ready to cook, preheat a griddle pan over a high
heat. Drain the beef and spring onions, pour the remaining
marinade into a small saucepan, bring to the boil then simmer
for 5 minutes until reduced and sticky. Set aside to cool slightly.

Thread the beef and spring onions onto skewers, lay on the
griddle and cook for 2 minutes on each side or until cooked to
your liking. Set aside to rest for a couple of minutes. Brush with
the teriyaki glaze and sprinkle over half of the toasted sesame
seeds.

Heat a wok or large frying pan over a high heat and add the
coconut oil. When the oil starts to smoke, throw in the broccoli
and fry for 2 minutes. Add the sugar snaps and chilli, fry for a
further 2 minutes then remove from the heat and season with
any leftover teriyaki glaze. Stir through the remaining sesame
seeds and serve with the beef skewers.

Reduced carb meals - anytime 76

Quick and easy

Broccoli and goat’s cheese
crustless quiche

Serves 1
105g broccoli florets
65g frozen peas
11/2 tsp olive oil
4 spring onions, sliced
3 medium eggs
1 egg white
1 tbsp low-fat crème fraîche
20g soft goat's cheese
Green salad, to serve

Reduced carb meals - anytime 77

Method

Preheat the oven to 180ºC. Bring a saucepan of water to the
boil, add the broccoli and peas and cook for 5 minutes. Drain
thoroughly then set aside.

Meanwhile heat the olive oil over a high heat in a medium-
sized, non-stick frying pan. Add the spring onions and fry for a
couple of minutes until softened. Tip them into a bowl with the
broccoli and peas and toss to combine.

Arrange the vegetables in the bottom of an 18-20cm tart tin
lined with greaseproof paper (or a small non-stick ovenproof
frying pan) then beat the eggs, egg white and crème fraîche
together and pour over the top. Dot the goat's cheese over
the surface then bake for 20-25 minutes until the eggs are just
set. Remove from the oven, leave to cool slightly then cut into
wedges and serve with a simple green salad.

Tip

This recipe doesn’t freeze well, but it’ll keep in the fridge for up
to 2 days.

Reduced carb meals - anytime 78

Family friendly

Lamb kebabs with tzatziki 79

Serves 1

140g lamb leg steak, diced
1 clove of garlic, peeled and crushed
2 tsp red wine vinegar
1 tsp olive oil
1 tsp dried oregano
½ tsp smoked paprika
½ tsp ground cumin
Salt and pepper
50g yoghurt, such as Greek, natural, soya
1/4 cucumber, grated
½ clove of garlic, peeled and crushed
Small bunch of mint, leaves chopped
1 small wholewheat tortilla or pitta bread
1 large tomato, sliced
½ small red onion, finely sliced
30g feta, crumbled

Reduced carb meals - anytime

Method

Put the lamb into a bowl, add the garlic, vinegar, oil, oregano,
paprika, cumin and a pinch of salt and pepper. Toss to combine
then cover and set aside to marinate; it needs at least 10
minutes but you can do this well in advance, just stick the bowl
in the fridge until you’re ready to cook the lamb.

Heat a griddle pan over a high heat and thread the lamb onto
skewers. Grill for 3–4 minutes on each side then set aside to rest.
Whilst the lamb rests, stir together the yoghurt, cucumber, garlic
and mint to make the tzatziki and warm the tortilla or pitta
bread on the griddle pan or in your toaster.

To serve, split the warm pitta open and pile in the lamb, tomato,
onion and feta or spoon it onto the tortilla, drizzle over the
tzatziki, close or roll up and serve.

Tip

Don’t worry if you don’t have skewers; just cook the individual
pieces of lamb on the griddle, turning regularly until cooked
through.

Alternative ingredients

To make this recipe dairy free you can swap the feta cheese for
50g of extra lamb.

Reduced carb meals - anytime 80

Family friendly

Thai turkey lettuce wraps

Serves 1
1½ tsp fish sauce or light soy sauce
Zest and juice of ½ lime
½ tsp sesame oil
1/4 tsp brown sugar or honey
11/2 tsp sesame seeds
1½ tsp coconut oil
10g Thai red curry paste
175g turkey thigh mince
1 carrot, peeled and finely chopped or grated
½ red onion, peeled and finely sliced
Small bunch of mint, chopped
Small bunch of coriander, chopped
1 baby gem lettuce, leaves separated

Reduced carb meals - anytime 81

Method

Stir the fish or soy sauce, lime zest and juice, sesame oil and
sugar together in a small bowl until the sugar has dissolved then
set aside.

Set a wok or frying pan over a medium heat, add the sesame
seeds and toast for a minute until golden. Tip out onto a plate
and set aside.

Turn the heat up high and add the coconut oil and curry paste.
Fry for a couple of minutes until fragrant then add the turkey
mince. Stir-fry for 3 minutes then add the carrot and red onion
and fry for a couple of minutes until soft. Pour in the fish sauce
mixture, stir to combine then remove from the heat. Stir through
the herbs then divide the mixture between the lettuce leaf cups.
Top with the toasted sesame seeds and serve.

Reduced carb meals - anytime 82

Family friendly

Roast cauliflower salad with
chicken

Serves 1
160g cauliflower florets
75g tinned chickpeas, drained
1 clove of garlic, peeled and crushed
2 tsp ras el hanout*
1 tsp olive oil
Salt and pepper
135g skinless chicken breast fillet
Juice of 1/2 lemon
160g red peppers, deseeded and sliced
75g pomegranate seeds
1 handful of baby leaf spinach
10g pine nuts, toasted
Small bunch of parsley, chopped

Reduced carb meals - anytime 83

Method

Preheat the oven to 200ºC. Tip the cauliflower florets, chickpeas
and garlic into a small roasting tin, sprinkle over the ras el
hanout and drizzle over the oil. Season with salt and pepper
then toss everything together. Roast for 25 minutes until the
cauliflower is golden brown and starting to soften.

Meanwhile, preheat a griddle pan over a high heat. Lay the
chicken between two sheets of clingfilm then bash with a rolling
pin to flatten. Season with salt and pepper then lay on the
griddle and cook for 3 minutes on each side. Set aside to rest
then cut into bite-sized chunks.

Tip the roasted cauliflower and chickpeas into a large bowl,
add the lemon juice, red pepper, pomegranate seeds, spinach,
pine nuts and parsley and toss to coat. Serve the salad with the
grilled chicken.

Tip

If you can’t find ras el hanout, it is easy to make your own. Mix
together the following:

1 tsp ground coriander
1 tsp ground cumin
1 tsp smoked paprika
½ tsp ground cinnamon
1/4 tsp turmeric

Reduced carb meals - anytime 84

Family friendly

Salmon with roast broccoli
and beans with tahini dressing

Serves 1
A big handful of broccoli florets
A handful of green beans, trimmed
1 clove of garlic, peeled and crushed
½ red chilli (seeds optional), finely chopped
1 tsp olive oil
Salt and pepper
140g salmon fillet, skin scored
2 tsp tahini
Juice of 1/2 lemon
15g uncooked brown rice (40g cooked brown rice)

Reduced carb meals - anytime 85

Method

Preheat the oven to 200ºC. Tip the broccoli florets, beans, garlic
and chilli into a small roasting tin and drizzle over half of the oil.
Season with salt and pepper then toss everything together and
roast for 20 minutes.

Meanwhile, heat the remaining oil in a frying pan over a
medium heat, season the salmon then lay in the pan skin side
down. Cook for 5 minutes until the skin is crisp then flip and
cook for a further 2 minutes.

Whisk together the tahini and lemon juice in a large bowl, tip
the roast vegetables in and toss to coat. Serve with the salmon
and rice.

Tip

For the rice, we recommend using the pre-cooked microwave
bags and take the amount of rice that you need for each
serving. Alterntively, if you are cooking the rice from scratch
then you will want to cook several servings in one go.

Reduced carb meals - anytime 86

Quick and easy

Sesame seared tuna with
Asian slaw

Serves 1
15g peanut butter
2 tsp sriracha chilli sauce
1 tsp dark soy sauce
1 lime, cut into wedges
210g red cabbage, finely shredded
1 carrot, cut into thin matchsticks or coarsely grated
6 spring onions, finely sliced
Small bunch of coriander, chopped
2 tsp sesame seeds
155g tuna steak
1 tsp coconut oil

Reduced carb meals - anytime 87

Method

Whisk together the peanut butter, chilli sauce and soy sauce
in a large bowl and squeeze in half of the lime juice. Add the
cabbage, carrot, spring onions and coriander and toss to coat.

Sprinkle the sesame seeds onto a plate in an even layer then
press the tuna steak on top. Flip and repeat, making sure the
tuna is evenly coated in the sesame seeds.

Heat the coconut oil in a non-stick frying pan over a high heat.
Add the tuna and fry for 1 minute on each side or until cooked
to your liking. Serve with the slaw and remaining lime wedges.

Alternative ingredients

The peanut butter can be swapped for the same amount of
tahini.

Reduced carb meals - anytime 88

Quick and easy

Prawn and chorizo stir-fry

Serves 1
35g wholewheat noodles
½ tsp coconut oil
50g chorizo, sliced
105g raw prawns, deveined
½ red onion, peeled and sliced
½ green pepper, deseeded and sliced
1 medium courgette, sliced
1 red chilli, finely chopped
3 spring onions, sliced
1 tbsp sriracha chilli sauce
Salt and pepper
Small bunch of coriander, chopped

Reduced carb meals - anytime 89

Method

Bring a pan of water to the boil, add the noodles and cook
according to the packet instructions. Drain, rinse under cold
water then set aside.

Preheat a wok or large frying pan over a medium heat. Melt the
coconut oil then add the chorizo and fry gently for 3–4 minutes
until crisp. Remove the chorizo using a slotted spoon and drain
on kitchen roll. Increase the heat, add the prawns and stir-fry
for a couple of minutes until they turn pink. Remove from the
pan with a slotted spoon and set aside. Add the onion, pepper,
courgette and chilli and fry for 3–4 minutes until the vegetables
start to soften. Add the spring onions, stir-fry for a minute then
add the cooked noodles and chilli sauce. Return the chorizo
and prawns to the pan, toss to coat then season to taste. Tip
everything into a bowl, scatter over the coriander and serve.

Tips

The skin on chorizo can be a bit tough and chewy once cooked,
so peel it away before slicing.

Batch cook this recipe and keep in the fridge for up to 3 days or
in the freezer for up to 1 month. Defrost overnight in the fridge
before reheating in the microwave.

Reduced carb meals - anytime 90

Quick and easy

Lemon and herb pork 91
schnitzel

Serves 1
165g lean pork loin medallions
20g fine white breadcrumbs
Small bunch parsley, chopped
Zest of 1 lemon, finely grated
Salt and pepper
2 tsp plain flour
1 medium egg, beaten
1½ tsp olive oil
1 tsp butter
75g green beans, trimmed
65g peas
105g mushrooms, sliced
1 clove of garlic, peeled and crushed
2 tsp grain mustard or Dijon mustard
1 tbsp crème fraîche or yoghurt, such as Greek, soya

Reduced carb meals - anytime

Method

Lay the pork between two sheets of clingfilm then bash with
a rolling pin to flatten out to thin steaks. Mix the breadcrumbs
with the parsley and lemon zest, then season the pork with salt
and pepper. Coat the pork in the flour, shake off the excess then
dip in the beaten egg. Finally dip in the breadcrumbs, making
sure the pork is evenly coated.

Heat the oil and butter in a frying pan over a medium heat, add
the pork and fry for 3–4 minutes on each side until golden and
crisp. Transfer to a plate lined with kitchen roll.

Whilst the pork is cooking, put the peas and green beans into
a bowl with a spoonful of water, cover and microwave for 3–4
minutes until cooked through.

Increase the heat, add the mushrooms and garlic and fry for a
few minutes until softened. Remove the pan from the heat, stir
in the mustard and crème fraîche and season to taste. Serve the
pork with the creamy mushrooms, beans and peas.

Reduced carb meals - anytime 92

Quick and easy

Charred corn salad with
chipotle, avocado and chicken

Serves 1
½ corn on the cob
½ tsp olive oil
1/2 tsp smoked paprika or chilli powder
Pinch of salt
155g cooked skinless chicken breast fillet
3 spring onions, sliced
50g avocado, de-stoned, peeled and sliced
1 baby gem lettuce, roughly torn
1 large tomato, diced
2 tsp chipotle paste
Juice of 1 lime
Small bunch of coriander, chopped
20g feta, crumbled

Reduced carb meals - anytime 93

Method

Preheat a griddle pan over a high heat. Rub the corn on the
cob with the oil then season with the smoked paprika or chilli
and a pinch of salt. Grill for 8–10 minutes, turning regularly until
softened and charred. Using a sharp knife, slice down the length
of the corn to remove the kernels then tip into a large bowl.
Add the remaining ingredients to create a salad, then toss to
combine and serve.

Alternative ingredients

To make this dairy free, swap the feta cheese for an additional
25g avocado.

Reduced carb meals - anytime 94

Family friendly

Buffalo chicken bites with blue
cheese salad

Serves 1
15g fine white breadcrumbs
½ tsp smoked paprika
Pinch of salt
155g skinless chicken breast fillet, cut into bite-sized chunks
1 tsp olive oil
1 tsp butter, melted
40ml hot sauce
65ml reduced-fat soured cream
15g blue cheese, such as roquefort or gorgonzola
2 medium carrots, shredded
2 sticks celery, shredded
2 spring onions, sliced
Small bunch of parsley, chopped

Reduced carb meals - anytime 95

Method

Preheat the oven to 220ºC. Combine the breadcrumbs, paprika
and salt in a bowl, add the chicken and toss to coat. Tip the
chicken onto a lightly oiled non-stick baking tray and drizzle
with olive oil. Bake for 10 minutes until crisp and golden then
tip into a large bowl. Add the butter and hot sauce and toss to
coat.

Whilst the chicken is cooking, use a whisk to beat the soured
cream and blue cheese together in a large bowl until smooth.
Add the vegetables and parsley and toss to coat. Serve the
chicken with the salad.

Reduced carb meals - anytime 96

Good for batch cooking

BBQ turkey meatball bake

Serves 1
155g turkey thigh mince
Salt and pepper
1 tsp olive oil
210g tinned chopped tomatoes
1 clove of garlic, peeled and crushed
2 tsp dark soy sauce
2 tsp red wine vinegar
2 tsp Worcestershire sauce
1 tsp brown sugar
1 tsp smoked paprika
50g mozzarella, grated
Handful of green veg

Reduced carb meals - anytime 97

Method

Season the turkey mince with salt and pepper then roll into
roughly 8 equal balls. Heat the oil in a deep frying pan over a
medium heat, add the meatballs and fry for 5 minutes, shaking
the pan occasionally so that the meatballs brown evenly.

Meanwhile, combine the tomatoes, garlic, soy sauce, vinegar,
Worcestershire sauce, sugar and smoked paprika in a liquidiser
and blend until smooth. Pour the mixture over the meatballs
and stir to coat. Bring to a simmer then cook gently for 30
minutes, adding a splash of water if the sauce starts to dry out.

Preheat the grill to high. Pour the meatballs and sauce into a
heatproof dish, scatter over the mozzarella and slide under the
grill for 3–4 minutes until the cheese is golden and bubbling.
Leave to cool for a couple of minutes then serve with a big
handful of your favourite green veg.

Tips

If you’re going to batch-cook this recipe, make it to the point
just before adding the mozzarella and then divide into portions.

This recipe will keep in the fridge for up to 3 days or in the
freezer for up to 1 month. Defrost overnight in the fridge before
reheating and adding the mozzarella.

Alternative ingredients

To make this recipe dairy free you can swap the mozzarella
cheese for an extra 60g of turkey thigh mince.

Reduced carb meals - anytime 98

Quick and easy

Grilled halloumi, pepper and
lentil salad

Serves 1
1/2 red pepper, deseeded and quartered
11/2 tsp olive oil
80g halloumi
70g cooked lentils
65g cherry tomatoes, halved
Juice of 1/2 lemon
Small bunch of parsley, chopped
Pinch of chilli flakes
Pinch of dried oregano
Handful of rocket or watercress

Reduced carb meals - anytime 99

Method

Preheat a griddle pan over a high heat. Brush the peppers with
a little oil, lay on the griddle and cook for 4-5 minutes on each
side. Remove from the pan and roughly chop.

Brush the halloumi with the remaining oil and grill for 1-2
minutes on each side. Meanwhile combine the peppers with
the remaining ingredients in a large bowl and toss to combine.
Serve the halloumi with the salad.

Tip

This recipe uses ready-cooked lentils for ease and speed, but
you can cook your own if you’d prefer. Pour the uncooked
lentils into a pan of water, bring to the boil then reduce to a
simmer and cook for 25 minutes. Drain then weigh out portions
according to the quantities above. Any leftover cooked lentils
will keep for up to 3 days in the fridge.

Reduced carb meals - anytime 100