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I’ve written some blog posts on calorie allowances and the macros in different food groups. I thought it might be helpful to share three quick and easy recipes that I make as main meals.

Bear in mind that the amounts used in these meals are tailored to my individual calorific needs. You may need to adjust these amounts according to the calories you need each day. If you’re not sure about the number of calories you need each day then check out this post.

One other ‘caveat’ is that I’m not a Michelin star chef; you won’t see me on Master Chef anytime soon! So, these meals don’t necessarily look pretty, but they’re tasty and nutritious.

Quick and easy recipes

Meal 1: Turkey Chilli (makes 6 portions)

500g Turkey mince
1 400g tin chopped tomatoes
1 400g tin baked beans, or kidney beans if you don’t want baked beans
300g frozen peppers
300g frozen mushrooms
300g frozen onions
1 packet chilli mix (we use El Paso)

 

Approximate calories/macro split per portion (excluding rice/accompaniments):

216kcal

18.5g Carbs

22.5g Protein

4.9g Fat

 

If you're looking to stay on track with your health and fitness goals, then here are some quick and easy dinner recipes for you to try. They're easy main meals that you can make in under 30 minutes and only contain up to seven ingredients each. If you want some quick dinner recipes then check out my post and accompanying video! | Quick And Easy Dinner Recipes | Main Meals In Minutes | Easy Dinner Recipes | Easy Main Meals | Quick Dinner Recipes #QuickDinners #MainMeals #EasyDinners #EasyMeals

We use frozen vegetables for convenience as they keep for a long time in the freezer. From what I’m aware they’re just as nutritious as fresh vegetables as they’re frozen at the point of picking. We don’t personally put onions in our meals as they give us bad indigestion. But, if you can eat them I’d recommend including them as they add more flavour.

Directions:

  • Cook the mince until no longer pink. Stir occasionally to avoid it sticking to the pan.
  • Add all of the frozen vegetables and cook until they are defrosted. There is likely to be excess liquid, but leave it in there.
  • Add the chopped tomatoes and baked beans/or kidney beans. Stir until thoroughly mixed.
  • Add the chilli seasoning and stir until mixed.

Allow the liquid to reduce. We like quite a bit of excess liquid as it does tend to absorb when you let it sit. However, reduce it to however much liquid you like.

We serve with rice and/or tortilla chips, and I sometimes have salad too as the additional fibre helps fill me up even more.

Quick and easy recipes

Meal 2: Sausage Casserole (makes 2 portions)

4 sausages
1 400g tin chopped tomatoes
1 400g tin butter beans
150g frozen mushrooms
150g frozen onions
30g Paprika
Salt and pepper to taste

Approximate calories/macro split per portion (2 sausages, excluding accompaniments):

354kcal

39.3g Carbs

21.7g Protein

10g Fat

 

Directions:

  • Cook the sausages until brown
  • Add all of the frozen vegetables and cook until they’re defrosted. There is likely to be excess liquid, but leave it in there.
  • Add the chopped tomatoes and butter beans. Stir until thoroughly mixed.
  • Add the paprika, and salt and pepper. Stir until mixed.

Allow the liquid to reduce to however much liquid you like.

We serve with frozen green beans or any other green vegetables we have in the freezer. Feel free to choose whatever you’d prefer to have with it.

Quick and easy recipes

Meal 3: Thai Green Fish Curry (makes 2 portions)

250g Frozen White Fish/Cod
200ml Light Coconut Milk
40g Thai green curry paste
150g frozen mushrooms
150g peppers
150g frozen onions

 

Approximate calories/macro split per portion (excluding rice/accompaniments):

260kcal

7.1g Carbs

30.5g Protein

11.3g Fat

 

Directions:

  • Put all the frozen vegetables into the pan and cook until they are defrosted. There is likely to be excess liquid, but leave it in there.
  • Add the thai green curry paste and coconut milk. Stir until thoroughly mixed.
  • Add the white fish.
  • Add water if needed in order to cover the fish

You don’t have to add this, but I’ve started adding a few Coconut Flavdrops from MyProtein¬†as I find this helps enhance the coconut flavour and adds a little sweetness.

As the fish defrosts in the hot liquid, start to break it up into small pieces. Allow the liquid to reduce to however much liquid you like.

We serve with rice.

I hope you enjoy cooking, and eating (!), these recipes. Let me know how you get on with them!

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