Serena | Food & Travel Creator (@onserenasplate)

Black Forest Inspired, Chocolate Cherry Chia Pudding Snack Bowls 🍒BALANCED BOWL SNACK PREP These chia pudding bowls are inspired by Black Forest flavours, with a chocolate chia pudding base, Greek yogurt middle & cherry on top! They’re a healthy snack or dessert that you can meal prep for the week & high in protein and fibre! Macros per serving: 264 cals - 22g P, 16g C, 11g Fa, 7g Fi 🔸 Ingredients (serves 3): 300g cottage cheese
15g @Freja Bone Broth chocolate collagen protein powder
10g cocoa powder
1.5tbsp maple syrup
30g chia seeds
150g 5% Greek yogurt
9 large frozen pitted cherries (defrosted with juices)
Dark chocolate shavings (1 small square) 1. Microwave the frozen cherries slightly to defrost & release juices, then set aside 2. Add the cottage cheese, chocolate collagen protein powder, cocoa powder & maple syrup into a small blender & blend till smooth 3. Evenly pour the mix into 3 small bowls, then mix in 10g chia seeds per bowl 4. Put the bowls in the fridge for 2 hours to set 5. Once set, evenly portion the Greek yogurt on top & smooth over 6. Then evenly add the cherries & juices over the yogurt & finish with a shaving of dark chocolate 7. Cover with an airtight lid & refrigerate till ready to eat, they store for 3 days! #chiapudding #chiaseeds #snackprep #healthydessert #easyrecipes

Slow Cooker Beef Short Rib 🥩 A cosy winter warmer recipe that’s easy, minimal effort but tastes like a treat! The slow cooker does all the work for this recipe, with the short rib browned in the slow cooker pot (if you have a multi function one!) and then slow cooked until the meat is literally falling off the bone! The sauce is blended into a delicious gravy, then served on a bed of mash with your favourite sides for a comforting dinner! 🔸 Short Rib Ingredients (serves 4-5): 1.9kg beef short rib (bone in) Salt & pepper to taste 2 medium onions, chopped 2 large carrots, chopped 2 sticks of celery, chopped 6tsp minced garlic 1tbsp tomato puree 1tbsp Worcestershire sauce 1tbsp balsamic vinegar 1L rich beef bone broth 1 rich beef stock pot 2 sprigs of rosemary 3 small bay leaves 1 square of dark chocolate 1. Pat the short ribs dry & season with salt & pepper on all sides 2. Sear in slow cooker if you have a multi function one (or on a pan) till all sides are golden, then remove & set aside 3. Add all the other ingredients into the slow cooker & mix together 4. Put the seared short rib back into the slow cooker & cook on high for 4-6 hours with the lid on (turining the beef 2-3 times during if needed) 5. Once the short rib is tender, remove the bone & beef carefully from the slow cooker & blend the sauce together with an immersion blender till smooth 6. Shred the short rib meat & remove the fat (or chop into chunks if preferred) & add into the sauce 7. Serve with creamy mash, chopped chives and side of greens #beefshortrib #shortrib #slowcookerrecipes #beefrecipe #comfortfood

High Protein Chicken, Broccoli Cheddar Soup Bowls 🥦 BALANCED BOWL COMFORT PREP - EP5 A warm bowl of soup one of my favourite healthy comfort foods and this one has a HUGE 70g of protein per portion and it’s cheesy, cosy and so filling! Macros per bowl: 600 cals - 70g P, 21g C, 21g F 🔸 Ingredients (serves 3): 480g chicken breast (raw) 0.5tsp smoked paprika 1tsp garlic granules Salt & pepper to taste 20g butter 1 large white onion, diced 2 large carrots, chopped 2 celery stalks, chopped 3tsp minced garlic 1tsp smoked paprika 1tsp garlic granules 1tbsp aromat 2tbsp (heaped) all purpose flour 500ml chicken bone broth 340g chopped broccoli floretts (2 heads) 300ml milk 150g grated low fat cheddar cheese 150g fat free cottage cheese, blended 100ml water Cornflour slurry: 2tbsp (heaped) & 2tbsp water 1. Season chicken breasts with salt, pepper and 0.5tsp smoked paprika, then spray with a little oil & air fry on 180C for 15-20 mins depending on size till cooked through, turning halfway (or cook as preferred) 2. Melt butter in pan & saute onions, carrots, celery and minced garlic for a few mins to soften 3. Add the aromat, smoked paprika, garlic granules and flour and mix till coated 4. Stir in the chicken bone broth and bring to a simmer, then add the broccoli florets & simmer with the lid on till fork tender 5. Meanwhile, blend the cottage cheese & shred the cooked chicken and set aside 6. Once the broccoli is soft, turn the heat to the lowest and add the milk, blended cottage cheese & grated cheese, then whisk/stir until melted together and no lumps 7. Thicken with a cornflour slurry till the desired consistency 8. Season with salt & black pepper to taste and add the cooked shredded chicken into the pan 9. Heat through, then evenly pour into 3 bowls and cool completely before covering with an air tight lid & storing in the fridge for up to 3-4 days 10. When reheating, do this slowly in the microwave, mixing often or on low heat in a pan to avoid splitting TIP: eat on its own or with your favourite crunchy bread on the side! #chickensoup #broccolicheddarsoup #soupseason #highproteinsoup #mealprepideas

High Fibre Turkey Bean Salad Jars 🫘BALANCED BOWL LUNCH PREP If you need an easy lunch meal prep, that you can eat warm or cold & is high volume, then try this healthy, high protein turkey bean salad! It’s high volume and also high in fibre so keeps you full and is quick to prep! It packs of protein per portion & 13g of fibre! It’s quick to prep & great for a filling, balanced, high fibre & high protein lunch! Macros per portion: 525 cals - 49g P, 59g C, 13g Fa, 13g Fi 🔸 Salad Ingredients (serves 3): 1tsp olive oil 500g 2% turkey mince  1 pack of @Old El Paso UK taco seasoning 1 tin of drained chickpeas (240g) 1 tin of drained black beans (235g) 1 tin of drained pinto beans (240g) 75g sweetcorn 1 red bell pepper, chopped 100g cucumber, chopped 1 small red onion, diced 90g 0% Greek yogurt 3tsp chipotle paste 1tbsp pickle juice 1tbsp lime juice 2tsp garlic granules 2tsp dried dill Salt & black pepper to taste 1 large spring onion, closed sliced 1. Heat the oil in a medium pan & once hot add the turkey mince & begin breaking apart 2. Once almost cooked, add the taco seasoning & mix, then cook for a couple more minutes till cooked through & set aside to cool 3. In a large bowl, add all the salad bowl ingredients listed above, including the cooled turkey mince & toss together & toss till combined 4. Lay out 3 large air tight bowls or salad jars and add equal amounts of the salad to each jar or bowl 5. Garnish with the spring onion & cover with an air tight lid 6. Store in the fridge for 3-4 days as meal prep & when ready to eat, you can either eat it cold/ at room temperature, or if you prefer a warm salad, heat in the microwave & enjoy! #tacosalad #warmsalad #lunchideas #mealpreprecipes #highproteinmeals

High Protein Harissa Egg Smash Bowl 🍳 BALANCED BOWL BREAKFAST PREP Macros per portion (without sourdough): 144 cals - 13g P, 2g C, 9g F Macros per portion (with sourdough slice): 293 cals - 19g P, 31g C, 10g F This quick & easy, breakfast prep is great for a busy morning! It’s a high protein egg smash, with jammy eggs and harissa flavours that you can make ahead & then use it as a toast topping or even in sandwiches! I like serving mine on a slice of seeded sourdough for breakfast! 🔸 Ingredients (serves 2): 3 medium eggs 50g cottage cheese 1 large spring onion 2tbsp chopped dill 1tsp rose harissa Juice from a small lemon wedge Salt & black pepper to taste Optional: Slice of seeded sourdough per person 1. Put the eggs into boiling water & boil for 5 mins 20 seconds for jammy yolks (or 8-10 mins if you prefer hard boiled) 2. Remove the eggs from the water, place in an ice bath & peel carefully 3. Add the eggs to a bowl & smash with the back of a fork and let fully cool 4. Once cooled, mix in the cottage cheese, spring onion, dill, harissa & lemon juice and season with salt & black pepper 5. Cover the bowl with an airtight lid & store in the fridge for up to 3 days 6. Eat it cold or warm up slowly in the microwave & spread on a slice of toasted sourdough, top with a drizzle of harissa oil & dill #eggrecipe #eggs #smashedeggs #highproteinbreakfast #mealprepideas

Cosy Fish Pie Bowls 🍠 BALANCED BOWL COMFORT FOOD PREP - EP4 Comfort food season continues and next up on my series, Balanced Bowl Comfort Prep, are these fish pie bowl! They’re meal prep friendly, easy to prep as the base is a dump and bake recipe! Plus they’re high in protein & great for a cosy autumn dinner! Macros per bowl: 425 cals - 36g P, 59g C, 4g Fa, 7g Fi 🔸 Fish Pie Base Ingredients (serves 3): 400g Tesco frozen Fish Pie Mix  165g Tesco raw king prawns 120g frozen peas 90g sliced leeks 60g baby spinach, chopped 3tbsp chopped fresh dill 3tsp minced garlic 0.75tsp white pepper 90ml semi-skimmed milk 150ml Freja Chicken Bone Broth, warmed 3tbsp cornflour Salt to taste 🔸 Mixed Potato Chive Mash Ingredients (serves 3): 250g Maris Piper potatoes, peeled weight 210g sweet potato, peeled weight 15g Philadelphia Light  30ml semi-skimmed milk 3tbsp chopped fresh Chives 0.25tsp black pepper 3tsp Parmesan, finely grated Pinch of dried dill 1. Preheat the oven to 180C (fan) 2. Evenly portion the fish pie base ingredients between 3 oven safe bowls (excluding cornflour & salt) & mix well 3. Cover the bowls with foil & oven bake for 20 mins, mixing halfway 4. Meanwhile, both peeled potatoes into small cubes & boil in water till very soft 5. Once soft, drain & add back to the pot with the milk, Philadelphia light & mash till smooth. Then mix in the chives, season with salt & pepper and cover with a lid to set aside 6. Remove the bowls from the oven, mix in the cornflour, season with salt & put back in the oven uncovered, for another 15mins till the sauce is thickened (you can add more or less cornflour for your own consistency) 7. Evenly portion the mash on top of each bowl, use a fork to create lines on top & finish with the grated Parmesan & dried dill on top 8. Put the bowls under the grill or broil on highest for 5-10mins to crisp on top 9. When storing as meal prep, let the bowls fully cool before covering with an air tight lid & keep in the fridge for up to 4 days 10. Reheat in the microwave, or in the oven for 20 mins on 170C & enjoy! #fishpie #comfortfood #comfortfoods #mealprep #mealpreprecipes

Asian Style Peanut Chicken Salad Jars 🫛 BALANCED BOWL LUNCH PREP This Asian style chicken salad meal prep is great for a healthy, high protein lunch, or dinner with a huge 63g of protein per portion! It’s an easy meal prep, with lots of Asian veggies & shredded chicken, all tossed in a homemade satay dressing! They’re flavoursome, can be eaten warm or cold and still actually taste good! Macros per portion: 570 cals - 63g P, 22g C, 25g F 🔸 Ingredients (serves 3): 540g raw chicken breast (or 370g cooked weight) 1 low sodium chicken stock pot 1 large carrot, julienned  200g red cabbage, julienned 200g white cabbage, julienned 1 red bell pepper, thinly sliced 3 spring onions, thinly sliced 1 head of pak choi, thinly sliced 180g edamame 1tbsp mixed sesame seeds 🔸 Peanut Dressing Ingredients (serves 3): 85g smooth peanut butter 45ml light soy sauce 45ml rice wine vinegar 1tbsp lime juice 1tsp honey 2tsp minced garlic 1tsp minced ginger 3tsp mild curry powder Water to thin (60ml to start) 1. Add the chicken stock pot into a pot with boiling water, then boil the chicken breast in the stock for 20-30mins till fully cooked through 2. Once the chicken is cooked, remove from the stock & shred, then set the shredded chicken aside & let it fully cool 3. Julienne the carrots, red cabbage & white cabbage (I used my Multi Prep Compact, or thinly slice by hand if preferred) 4. In a small mixing bowl, whisk all the peanut dressing ingredients till smooth 5. Add all the veggies to a large mixing bowl along with the cooled shredded chicken, pour over the peanut dressing & sprinkle sesame seeds on top 6. Toss to fully combine, then evenly split the salad into 3 salad jars or bowls, cover with an air tight lid & store in the fridge for 3-4 days as meal prep 7. Once ready to eat, either shake the jar & enjoy cold, or shake & reheat in the microwave for a warm salad #saladjar #saladrecipe #mealprepideas #easyrecipes #saladbowl

Slow Cooked Beef Burrito Bowls 🫘 BALANCED BOWL DINNER PREP Slow cooker meals are such an easy way to get maximum flavour, with minimal effort & this slow cooker chipotle beef is one of those dump & bake recipes that tastes so good! I paired it with Mexican rice, black beans & corn as meal prep, then topped with pickled onions, avocado & sour cream for a delicious dinner meal prep, with 58g of protein per portion! Macros per portion: 648 cals - 58g P, 64g C, 15g F 🔸 Slow Cooked Chipotle Beef Ingredients (serves 3): 600g diced lean beef Salt & black pepper to taste 1 white onion, chopped 2 red peppers, chopped 1tbsp chipotle paste 1.5tbsp minced garlic 1tbsp tomato puree  1tbsp mixed herbs 1tsp cumin 1tsp smoked paprika 1tsp ground coriander  350ml rich beef cooking bone broth 1 bay leaf 🔸 Rice Bowl Ingredients (serves 3): 375g microwave mexican rice  160g sweetcorn 1 tin of black beans, drained 1. Season the lean beef cubes with salt & black pepper, then sear on all sides till just browned (do this in the slow cooker if multi function, or on the stove, then transfer to your slow cooker) 2. Once the beef is browned, add all the other ingredients for the chipotle beef into the slow cooker, give it a mix & slow cook on high for 6 hours till soft 3. Once the beef is cooked, evenly portion the Mexican rice into 3 bowls (TIP: add the rice straight from the packet so when you reheat the meal, the rice cooks for the first time) 4. Evenly portion the sweetcorn mixed with black beans into the bowls, then the cooked chipotle beef 5. Let it fully cool, then cover with an air tight lid & store for 3-4 days 6. When ready to eat, microwave for 2-3 mins to heat & cook the rice, then top with any preferred toppings if you want & enjoy! #slowcookerrecipes #slowcookedbeef #beefrecipe #mealprepideas #healthymealprep

Salmon Fried Rice Bowls 🐟 BALANCED BOWL DINNER PREP This is one of my favourite meal preps for a quick and easy high protein dinner! It’s prepped in under 30 minutes & packs 45g of protein per bowl! Macros per portion: 575 cals, 45g P, 53g C, 20g F 🔸 Ingredients (serves 3): 3 salmon fillets (125g each) 3tbsp tamari (or light soy sauce) 1tbsp dark soy sauce 2tbsp rice vinegar 3tsp minced garlic 1tsp minced ginger 2tbsp kecap manis sauce 120g frozen edamame  120g frozen sweetcorn 1 red pepper, cubed 1 head of pak choi, thinly sliced 3 spring onions, sliced 375g wholegrain microwave rice 60ml water 3tbsp pickled red onion 0.5tsp mixed sesame seeds 1. In a air fryer or oven proof dish, mix the the tamari, dark soy sauce, rice vinegar, garlic, ginger and kecap manis till smooth 2. Coat the salmon fillets on all sides in the sauce, then place skin side down in the sauce 3. Place the dish into an air fryer and air fry for 12 mins on 200C till cooked through & browned on top (or bake in a preheated oven at 190C for 15-18 mins till cooked through) 4. While the salmon cooks, add the frozen edamame and sweetcorn to a large pan & cook on medium heat for a few mins to soften 5. Add the red pepper, pak choi & spring onion & cook for a few more minutes till softened 6. Add the microwave wholegrain rice, 60ml water & stir together, cooking for 2 mins, mixing often 7. Once the salmon has cooked, remove the salmon from the sauce & set aside, then pour the remaining sauce onto the rice (TIP: use a silicone spatula to remove all the sauce from the dish!) 8. Mix the sauce into the rice & cook for a few mins to heat through 9. Evenly portion the rice into 3 bowls (with air tight if meal prepping) 10. Top with the salmon fillets & garnish each bowl with 1tbsp pickled red onion & a pinch of mixed sesame seeds 11. Enjoy straight away or if making for meal prep, allow to fully cool, then cover with an airtight lid & store in the fridge for to 3-4 days. When ready to eat, microwave to reheat #salmonrice #salmonrecipe #mealprepideas #highproteinmeals #friedrice

Chicken Sausage Omelette Bowls 🍳 BALANCED BOWL BREAKFAST PREP These healthy, high protein meal prep breakfast bowls have 35g of protein per bowl and are a great prep for busy mornings! They’re easy to prep, minimal washing up & you just whisk everything in the bowl, bake till fluffy, then top with chilli oil to serve & enjoy! Macros per bowl (including chilli oil drizzle): 316 cals - 36g P, 7g C, 16g F   🔸 Omelette Bowl Ingredients (per bowl): 2 medium eggs  45g egg whites 2 @Heck Food chicken italia chipolatas 45g red bell pepper, chopped 60g courgette, chopped 25g 50% reduced fat grated cheese 0.25-0.5tsp chilli flakes Salt & black pepper to taste 🔸 Toppings: 0.5tsp @Lee Kum Kee Europe chiu chow chilli oil (Or a drizzle of ketchup or sriracha) 1. Air fry the chicken sausages for 15 mins on 190C, then slice & set aside 2. Preheat the oven to 200C 3. Spray 3 oven safe bowls with a little olive oil if needed to stop sticking 4. Make the bowls by evenly adding the omelette bowl ingredients into each bowl, then whisk till combined 5. Bake at 200C for 25-30mins, then broil for 5 mins if needed to finish cooking the top to completely cook through (cooking time may vary with size of bowl) 6. Once cooked, if using as meal prep, set aside to cool fully, cover with an air tight lid & store in the fridge for 3-4 days 7. Once ready to eat, reheat fully in the microwave & add a drizzle of chili oil, sriracha or ketchup just before eating & enjoy!

Tropical Protein Yogurt Bowl Prep 🥣 BALANCED BOWL BREAKFAST PREP If you like a sweet breakfast and love a yogurt bowl, then try prepping these quick and easy high protein breakfast yogurt bowls! The yogurt bowl base can be prepped & stored in the fridge so when you’re ready to eat, all you need to do is top with tropical fruit, granola and your favourite toppings! They pack 38g of protein and 7g of fibre per bowl without toppings, plus are so delicious! Macros per bowl (base only, without toppings): 343 cals - 38g P, 21g C, 9g F & 7g fibre 🔸 Base Ingredients (per bowl): 150g 0% Greek yogurt 25g peach mango clear protein powder 10g dessicated coconut 10g milled flax seeds 1 passion fruit 🔸 Suggested Toppings: Golden kiwi, sliced Alphonso mango, cubed Granola Seeds & nuts of choice 1. Lay out 3 bowls with airtight lids and add the Greek yogurt, peach mango protein powder, dedicated coconut, milled flax seeds & scoop out the passion fruit into each bowl 2. Mix well till combined 3. Cover your bowls with an air tight lid & store in the fridge for the next 3-4 days 4. When ready to eat, grab one from the fridge & top with your favourite toppings. I used golden kiwi, alphonso mango, granola, flaked almonds & pumpkin seeds #yogurtbowl #highproteinbreakfast #breakfastprep #mealprepideas #mealprep

Magic Shell Mixed Berry Chia Pudding Snack Bowls 🍓 BALANCED BOWL SNACK PREP These mixed berry chia pudding bowls have a dark chocolate magic shell top & make a delicious healthy snack or breakfast that you can meal prep for the week! There’s something so satisfying about breaking the chocolate magic shell open too, plus it’s naturally high in protein & fibre and & can be prepped in less than 10 minutes! Macros per serving: 246 cals - 15g P, 11g C, 10g Fa, 9g Fi 🔸 Ingredients (for 1 pot): 30g frozen raspberries 30g frozen blackberries 90g 0% greek yogurt  30ml semi skimmed milk 10g chia seeds 10g 70% dark chocolate  0.25tsp coconut oil 3g toasted almond flakes, crushed 1. Microwave the frozen raspberries & blackberries in a bowl till slightly softened & squash down with the back of a fork (TIP: don’t heat them, you just want to soften so you can crush them down!) 2. Add the crushed raspberries & crushed blackberries into each small bowl 3. Add the Greek yogurt, semi skimmed milk & chia seeds to each bowl & mix well till combined 4. In another small bowl, melt the dark chocolate & coconut oil till smooth (microwave slowly till just melted) 5. Drizzle the chocolate over the top & carefully spread & smooth over with the back of a spoon 6. Top with a sprinkle of crushed, toasted flaked almonds & refrigerate for minimum of 2 hours or preferably overnight for even better texture 7. When ready to eat, use a small spoon to crack open the chocolate shell & enjoy! #chiapudding #chiaseeds #chiaseedpuddingbowl #healthysnacks #snackprep

Magic Shell Lemon & Blueberry Dark Chocolate Chia Pudding Snack Bowls 🫐 BALANCED BOWL SNACK PREP These lemon and blueberry chia pudding bowls with a dark chocolate magic shell top make a delicious healthy snack that you can meal prep for the week! It’s high in fibre, naturally high in protein & can be prepped in less than 10 minutes, plus there’s something so satisfying about breaking the chocolate magic shell open too! Macros per serving: 252 cals - 13g P, 18g C, 11g Fa, 7g Fi 🔸 Ingredients (for 1 pot): 50g frozen blueberries 90g 0% greek yogurt 30ml semi skimmed milk 1tsp lemon juice 10g chia seeds 15g dark chocolate 2g coconut oil Lemon zest 1. Add the frozen blueberries to each bowl, microwave for a few seconds to slightly soften, then crush with the back of a fork 2. Add the Greek yogurt, semi skimmed milk, chia seeds & lemon juice to each bowl & mix well to combine 3. In another small bowl, melt the dark chocolate & coconut oil till smooth (microwave slowly till just melted) 4. Drizzle the chocolate over the top & carefully spread & smooth over with the back of a spoon 5. Top with lemon zest & refrigerate for minimum of 2 hours or preferably overnight for even better texture 6. When ready to eat, use a small spoon to crack open the chocolate shell & enjoy! #chiaseed #chiapudding #lemonblueberry #snackprep #highproteinsnack

Chopped Harissa Chicken Salad Jars 🌽BALANCED BOWL LUNCH PREP If you need an easy lunch meal prep, that keeps you full and is high volume, then try this healthy, high protein, creamy harissa chicken salad, with roasted carrots & chickpeas, veggies, chicken & a creamy harissa yogurt dressing! It packs 49g of protein per portion & 13g of fibre! It’s quick to prep & great for a filling, balanced, high fibre & high protein lunch! Macros per portion: 525 cals - 49g P, 59g C, 13g Fa, 13g Fi 🔸 Roasted Carrot & Chickpea Ingredients (serves 3): 260g carrots, chopped 1 tin chickpeas, drained 15g rose harissa 2tsp smoked paprika 1tsp garlic granules 1tsp ground cumin 0.25tsp ground cinnamon 0.25tsp ground black pepper Salt to taste 🔸 Salad Bowl Ingredients (serves 3): 1 red pepper, chopped 260g sweetcorn  1 red onion, chopped 250g merchant mediterranean style grains pack 414g cooked chicken breast, chopped 90g 0% greek yogurt  1tbsp lemon juice 15g rose harissa  1tsp garlic granules 1tbsp dried dill 1. Peel & chop the carrots into small chunks, then add to an air fryer tray with the drained chickpeas & all the seasonings listed above. Air fry for 30 mins on 190C, mixing occasionally or till the carrots are cooked through (time will vary depending on size cut), then set aside to cool 2. In a large bowl, add all the salad bowl ingredients listed above, including the cooked carrot & chickpea mix & toss together & toss till combined 3. Lay out 3 large air tight bowls or salad jars and add equal amounts of the salad to each jar or bowl 4. Cover with an air tight lid & store in the fridge for 3-4 days as meal prep 5. When ready to eat, you can either eat it cold/ at room temperature, or if you prefer a warm salad, heat in the microwave & enjoy! #saladrecipe #saladbowl #chickensalad #mealpreprecipes #highproteinrecipe

Magic Shell Mango & White Chocolate Chia Pudding Snack Bowls 🥭 BALANCED BOWL SNACK PREP These mango chia pudding bowls with a white chocolate magic shell top make a delicious healthy snack that you can meal prep for the week! There’s something so satisfying about breaking the chocolate magic shell open too! It’s high in fibre, naturally high in protein & can be prepped in less than 10 minutes! Macros per serving: 261 cals - 14g P, 24g C, 9g Fa, 7g Fi 🔸 Ingredients (for 1 pot): 50-55g ripe Indian mango, chopped 90g 0% greek yogurt 30ml semi skimmed milk 10g chia seeds 15g white chocolate 0.25tsp of coconut oil 1tsp chopped pistachios, for topping 1. Add the fresh chopped mango to each bowl & crush with the back of a fork 2. Add the Greek yogurt, semi skimmed milk and chia seeds to each bowl & mix well to combine 3. In another small bowl, melt the white chocolate & coconut oil till smooth (microwave slowly till just melted) 4. Drizzle the chocolate over the top & carefully spread & smooth over with the back of a spoon 5. Top with chopped pistachios & refrigerate for minimum of 2 hours or preferably overnight for even better texture 6. When ready to eat, use a small spoon to crack open the chocolate shell & enjoy! #chiaseed #chiapudding #chiaseedpudding #mango #snackprep

Thai Red Crispy Rice Tuna Salad 🌶️ BALANCED BOWL SALADS Crispy rice salads might be one of my favourite healthy, high protein lunches and they prove salads don’t need to be boring! This crispy rice has Thai red curry flavours and is an easy way to give your salad a bit of crunch, flavour & slight kick of spice! It packs 46g of protein per portion and is so easy to make! Macros per portion: 561 cals, 46g P, 56g C, 18g F 🔸 Crispy Rice Salad Ingredients (serves 2): 1 pack of microwave wholegrain rice (250g) 15ml light soy sauce 1tbsp Thai red curry paste 200g baby cucumbers, sliced 120g edamame or soya beans 120g sweetcorn Half an avocado, chopped 2 large spring onions, sliced 200g no drain tuna tins Garnish: 0.5tsp mixed sesame seeds & drizzle of sriracha mayo 🔸 Spicy Mayo Salad Dressing Ingredients (serves 2): 50g 0% Greek yoghurt 40g lighter than light mayonnaise 15ml light soy sauce 1tsp sriracha 1tsp lime juice 1tsp honey 30ml water 1. In a large bowl, mix the rice, light soy sauce & Thai red curry paste, then add to an air fryer tray & smooth out into one layer 2. Air fry on 200C for 15-20mins mixing occasionally till crispy, then set aside to cool 3. Meanwhile, mix all the spicy mayo salad dressing ingredients in a small bowl with the water to thin & set aside 4. Once the rice is cooked, I prefer to let it cool slightly 5. In a large salad bowl, add the sliced baby cucumbers, edamame, sweetcorn, avocado, spring onion, tuna & crispy rice 6. Pour over the sauce & toss together to coat 7. Serve in a bowl with sesame seeds & sriracha mayo drizzle & enjoy! #crispyrice #tuna #saladbowl #lunchideas #highproteinmeals

Imagine THIS being the view from your room on holiday 😲 and the view from the rooftop infinity pool… even better! This is Domes Aulūs Elounda in Crete, a stunning luxury ultra all inclusive resort in Greece, with unbelievable views, a variety of restaurants with different cuisines, from Asian to Mediterranean & Greek and a relaxing vibe throughout the resort. We booked a Sapphire Zen Suite which had a private pool & gave us Cool Living access, which was so worth it as the Cool Living area was where we spent most of our days! We also got a great rate booking through @Trending Travel so if you're looking for a luxury adults only holiday, then check this one out! #greece #cretegreece #allinclusiveresorts #greeceholiday #domesaulūselounda

Sausage & Mash Pie Bowls 🥧 BALANCED BOWL COMFORT FOOD PREP - EP3 Up next in my new series are these high fibre sausage & mash pie bowls, with classic sausage & mash flavours, made meal prep friendly & a bit more balanced! It’s a comfort food prep, packing 38g protein & 9g fibre per bowl! Macros per bowl: 552 cals - 38g P, 51g C, 20g Fa, 9g Fi 🔸 Sausage Base Ingredients (serves 3): 8 reduced fat sausages (400g) 2 medium onions, thinly sliced 1 tsp balsamic glaze 3tsp minced garlic  1tsp tomato purée 10g cornflour 100g frozen peas 100g frozen mixed veg 350ml @Freja Bone Broth rich beef cooking Bone Broth 1 rich beef stock pot @knorr 1tbsp of Worcestershire sauce 1 tsp thyme 1.5 tsp dried sage Salt & black pepper to taste 🔸 Mixed Potato Mash Ingredients (serves 3): 300g maris piper potatoes (skin on weight) 250g sweet potato (skin on weight) 15g Philadelphia light @philadelphia_uki 30ml semi skimmed milk Salt & black pepper to taste 50% reduced fat grated cheese 1. Air fry the sausages on 190C for 15-17 mins & set aside to cool 2. Peel & chop the potato & sweet potato into small cubes & boil in water till soft. Then turn off the heat, drain & add back to the pot with Philadelphia light, milk, salt & pepper. Mash till smooth, cover with a lid & set aside 3. Heat a spray of olive oil in a pan & cook the onion for several mins, stirring regularly till brown & caramelised 4. Mix in balsamic glaze & add garlic, tomato puree & cornflour. Mix & cook for a minute 5. Stir in frozen peas & mixed veg, beef bone broth, rich beef stock pot & Worcestershire sauce 6. Simmer to thicken & slice the sausages, then mix in & season with thyme & sage 7. Portion the sausage filling into 3 oven safe glass bowls, flatten down & top with the mash 8. Use a fork to create lines on top & add grated cheese & pinch of dried sage on top 9. Oven bake for 15-20mins on 200C, then broil on max heat to grill the top for 5mins till crispy on top 10. Fully cool, then cover with an air tight lid & store in the fridge for up to 4 days 11. Reheat in the microwave, or cover with foil & pop in the oven for 20 mins on 180C #sausageandmash #pierecipe #mealpreps #highfiber #comfortfoods

Cheesy Marry Me Orzo Bowls 🍅 BALANCED BOWL COMFORT FOOD PREP - EP2 Episode 2 of my Balanced Bowl Comfort Prep series, is one of my favourite meal prep friendly comfort foods, a creamy, cheesy orzo baked in a marry me sauce, but made easier to prep, comforting & still nutritious, with 52g of protein per bowl! It’s a dump & bake recipe so minimal effort but still actually tastes good & makes a cosy meal prep lunch or dinner! Macros per bowl: 514 cals - 47g P, 56g C, 12g Fa 🔸 Ingredients (per bowl, serves 1): 60g orzo (dry weight) 120g raw chicken breast, diced into small cubes A third of a small red onion 1tsp minced garlic  1tsp tomato puree 20g sundried tomatoes, chopped 1tsp smoked paprika 1tsp italian herbs Salt & black pepper to taste 1tbsp fresh basil, chopped 20g light Philadelphia Handful of spinach, chopped 125ml warm chicken bone broth 20g 50% reduced fat grated cheese Pinch of chilli flakes 1. Lay out 3 oven safe glass bowls and add all the ingredients above into each bowl (apart from the grated cheese) 2. Mix together & flatten down slightly so the orzo is covered, then put the bowls onto an oven tray & cover with foil 3. Bake in the oven for 30mins on 190C 4. Uncover & add the grated cheese & chilli flakes on top of each bowl, then put back in the oven for 5-10 mins till the cheese is melted & orzo cooked through 5. When storing as meal prep, let the bowls fully cool before covering with an air tight lid & store in the fridge for up to 4 days 6. Reheat in the microwave, till warmed through & enjoy! #orzo #mealprepideas #dumpandbake #easymealprep #lunchprep

High Fibre Cottage Pie Bowls 🍠 BALANCED BOWL COMFORT FOOD PREP - EP1 It’s officially comfort food season, so welcome to my new series, Balanced Bowl Comfort Prep, where I’ll show you how to make meal prep friendly comfort food, that’s nutritious, balanced and still actually tastes good! So first up is one of my favourite comfort eats, Cottage Pie! But made higher in fibre with added lentils & sweet potato mash on top! It’s got 36f of protein & 12g of fibre per bowl & is such a cosy meal! Macros per gyros: 433 cals - 36g P, 59g C, 7g F 🔸 Ingredients (serves 3): Spray of olive oil 1 medium onion, chopped 250g 5% lean beef mince  3tsp minced garlic 1tbsp tomato puree  1tsp dried rosemary  1tsp dried thyme 1tsp italian herbs 1 tin of green lentils, drained 270g frozen mixed veg 250ml rich beef bone broth 1 rich beef stock pot 1tbsp worcestershire sauce Salt & black pepper to taste 500g peeled & cubed sweet potato 50ml semi skimmed milk 2tsp grated parmesan Pinch of dried parsley 1. Chop the peeled sweet potato into small cubes & boil in water till very soft 2. Once soft, drain & add back to the pot with the milk & season with salt & pepper. Mash till smooth, cover with a lid & set aside 3. In a medium pan, heat a little spray of olive oil & once hot, sauté the onion for a few mins till softened 4. Then add the beef mince, break apart & begin to brown 5. Once almost browned, add the minced garlic, tomato puree, dried herbs & continue cooking for a few more mins 6. Add the drained green lentils, frozen mixed veg, beef bone broth, rich beef stock pot, Worcestershire sauce & mix together 7. Bring to a gentle simmer, cover with a lid & let it reduce to a thick sauce, mixing occasionally (approx 15 mins) 8. Evenly portion the mince into 3 oven safe glass bowls, flatten down, then top with sweet potato mash, use a fork to create lines on top & finish with grated Parmesan & dried parsley on top 9. Oven bake on 200C for 20mins, then broil to grill the top for 5-10mins 10. When storing as meal prep, let them fully cool before covering with an air tight lid & keep in the fridge for up to 4 days 11. Reheat in the microwave, or oven for 20 mins on 180C & enjoy! #cottagepie #comfortfood #mealprepideas #highfiber #mealpreprecipes

Different holiday, same thoughts 👋 #greece #summerholiday

Moroccan Inspired Chicken Salad Jars 🧀 BALANCED BOWL LUNCH PREP #AD If you need an easy lunch meal prep that’s high protein & keeps you full, then try prepping these Moroccan style salad jars which can be eaten cold, or heated up for a warmer salad! They’re made using @Wensleydale Creamery Yorkshire Wensleydale, which had a unique creamy, crumbly texture, is high in protein & you can find it in Morrisons, Tesco, Sainsbury’s, Waitrose & Ocado! The salad is tossed in a creamy harissa yogurt dressing & packs 58g of protein per portion, so great for a filling, high fibre & high protein lunch! Macros per portion: 522 cals - 58g P, 20g C, 21g Fa 🔸 Salad Ingredients (serves 3): 540g chicken breast, raw weight 60g wild rocket 270g cooked cous cous 240 chickpeas, drained weight 1 red bell pepper, chopped 3 spring onions, chopped 90g Yorkshire Wensleydale 90g 0% greek yoghurt 30g rose harissa paste 2tbsp lemon juice 1.5tsp dried parsley 1.5tsp garlic granules Salt & black pepper to taste 3tbsp pomegranate seeds 1.⁠ ⁠Season the chicken with preferred seasonings (I used a dry harissa rub), then air fry on 180C for 15-20mins till fully cooked through. Then chop into pieces & set aside to fully cool 2.⁠ ⁠In a large bowl, add the rocket, cous cous, chickpeas, red pepper, spring onion & crumble in 60g of the Yorkshire Wensleydale 3.⁠ ⁠Then add the Greek yoghurt, rose harissa, lemon juice, parsley, garlic granules & season with salt and pepper to taste 4.⁠ ⁠Mix together & toss till fully combined, then add to 3 large air tight bowls or salad jars 5.⁠ ⁠Top evenly with the cooked & cooled chicken, the remaining crumbled Yorkshire Wensleydale & pomegranate seeds 6.⁠ ⁠Cover with an air tight lid & store in the fridge for 3-4 days as meal prep 7.⁠ ⁠Then when ready to eat, either eat cold, or microwave to heat if you prefer a warm salad! #wensleydalecreamery #saladjar #highproteinsalad #saladrecipes

Two Layer Raspberry Jelly Sweets 🍓 BALANCED BOWL SNACK PREP I’ve been on a bit of a jelly hype recently, so I’m trying fun ways to prep it as a healthy, sweet, low calorie snack! So I tried these layered jelly sweets, made in a mini ice cube tray! They’re fun, easy to prep & a great sweet snack! My tip would be make them in a silicone ice cube tray to make them easy to pop out! 🔸 Ingredients: 1 sachet of hartleys sugar free raspberry jelly (23g) 200ml boiling water 100ml cold water 12g gelatine sachet 50g 0% Greek yogurt 1. In a large jug, add the sugar free jelly powder & the boiling water & mix to dissolve, then mix in the cold water 2. Add the gelatine powder & mix to dissolve 3. Pour two thirds of the raspberry jelly mix evenly into mini silicone ice cube moulds, then set in the fridge for about 15 mins till slightly set on top 4. While it sets, whisk the remaining third of jelly with the Greek yogurt till smooth 5. Once the bottom is slightly set, pour the pink jelly mix carefully on top to make the top layer 6. Refrigerate till fully set (I prefer to do this overnight) 7. Pop out the jelly sweets into a bowl & eat straight away or store in an air tight bowl in the fridge for up to 3 days to enjoy as a low calorie, healthy snack throughout the week! #jelly #jellysweets #snackidea #raspberryjelly #snacks

Never been to Scotland? Take this as your sign to plan a staycation at @Fairmont Hotels & Resorts St Andrews 🏴󠁧󠁢󠁳󠁣󠁴󠁿 An unbelievable location, with a range food options on site, from the golf clubhouse, to the Mediterranean inspired restaurant, you won't be short of options! Plus there's a range of activities at the hotel including stunning cliff top golf courses, a relaxing spa & sports bar with games for something more competitive ⛳️ So if you're looking for a hotel in Scotland to take a break, eat well & relax, then check this one out! PR stay #fairmontstandrews #standrews #scotland #whatiateonholiday #everythingiate

Layered Chipotle Chicken Corn Salad Jars 🌽 BALANCED BOWL LUNCH PREP If you need a easy lunch meal prep, that keeps you full and is high volume, then try this healthy, high protein layered salad jar, with Mexican inspired layers including a creamy chipotle dressing at the bottom, to avoid a soggy salad! It packs 57g of protein per jar & 12g of fibre! It tastes so good on its own, or serve with a few tortilla chips (My future sis gave me the inspo for this so THANKS!!) Macros per portion: 575 cals - 57g P, 38g C, 20g Fa, 12g Fi 🔸 Salad Jar Ingredients (per jar): 170g chicken breast, raw weight (or use 130g cooked weight) 45g 0% greek yogurt 15g lighter than light mayonnaise 1tsp chipotle paste 1tsp lime juice 1tsp dried dill  1tsp garlic granules 1tbsp jalapeño juice Salt & black pepper to taste 10ml water, to thin 65g diced cucumber (with core removed) 30g chopped avocado (third of a whole) 80g drained black beans 85g drained sweetcorn  1 spring onion, chopped 30g feta 1. If using raw chicken, season lightly to your taste, then sear in a deep pan, add stock to cover up to halfway, then bring to a simmer & cook with the lid on for 25-30mins till the chicken is cooked through & pulls apart. 2. Shred your cooked chicken & set aside to fully cool 3. Lay out 3 large salad jars & in each jar, add the Greek yogurt, mayonnaise, chipotle paste, like juice, dried dill, garlic granules, jalapeño juice, salt, black pepper & the splash of water. Then mix till smooth 4. Layer with the cucumber, avocado, black beans, sweetcorn, spring onion, crumbled feta & top with the shredded chicken 5. Cover with an air tight lid & store in the fridge for 3-4 days 6. When ready to eat, tip the salad jar over into a bowl, mix to coat in the dressing & enjoy either on its own or with a few tortilla chips for crunch! #saladrecipe #saladjar #cornsalad #mealprepideas #salad

Rice Cooker Adobo Chicken & Rice 🍚 BALANCED BOWL DINNER PREP Did you know your rice cooker can do more than just cook rice? Well IT CAN! You can cook full meals in it, including this chicken & rice, which you can basically dump & bake, so minimal washing up & still full of flavour! It’s an easy lunch or dinner recipe that’s healthy, high protein and can be used for meal prep too! This chicken and rice is inspired by Adobo flavours & packs 53g of protein per portion! Macros per portion (including salad): 561 cals - 53g P, 46g C, 18g F 🔸 Rice Cooker Adobo Chicken & Rice Ingredients (serves 3): 600g boneless, skinless chicken thighs 6 garlic cloves, finely grated 60ml light soy sauce 45ml rice vinegar 15ml dark soy sauce 0.25-0.5tsp ground black pepper 25g light brown sugar 2 large bay leaves 225g jasmine rice, washed & drained 1 large onion, sliced 180g frozen edamame 250ml chicken bone broth Garnishes: sesame seeds & spring onion greens 1. In a bowl, add the garlic, light soy sauce, rice vinegar, dark soy sauce, black pepper, light brown sugar & mix to dissolve 2. Cut the chicken thighs into chunks, then marinate in the sauce with bay leaves in the fridge for at least 30mins or overnight for extra flavour 3. Wash & drain the rice in the rice cooker pot until the water is clear, then drain the water out, leaving the washed rice in the pot 4. Add the sliced onion & frozen edamame on top, then pour in the marinated chicken & marinade, including bay leaves 5. Pour over the chicken bone broth & give it a gentle mix, then cover with the rice cooker lid & press cook on the rice cooker 6. Leave to cook till the rice is tender & chicken is cooked (around 20mins) 7. Once done, fluff up the rice & mix, then serve up with garnishes of spring onion greens & sesame seeds to finish #ricecooker #ricecookermeals #chickenrice #ricerecipe #dumpandbake

Herb Crusted Salmon 🐟 This is one of of my favourite ways to cook salmon & is so easy but impressive! It’s quick, great for a summer meal that you can pair with potatoes & greens or salads! 🔸 Ingredients (serves 3-4): 500g salmon side 3tsp light mayonnaise 60g end slice of seed sensations bread 2tbsp grated parmesan 2tbsp chopped fresh parsley, leaves only Zest of half a lemon  2 cloves of garlic, grated Salt & black pepper Olive oil 1. Preheat a oven to 180C (fan) 2. Rip apart the bread & blitz in a food processor till crumbled & add to a bowl (larger crumbs are ok too!) 3. Chop the parsley leaves & add to the breadcrumbs 4. Add the grated parmesan, lemon zest, grated garlic, salt & black pepper and a little olive oil (approx 1tbsp), then mix to combine 5. Pat the salmon side down dry on both sides, then spray a baking tray with a little oil & add the salmon onto the tray 6. Brush the top & with the light mayonnaise (you won’t taste it, but helps the crumb stick!) 7. Then stick the herb breadcrumbs to the salmon, pressing down lightly to help stick 8. Lightly spray with olive oil if needed, then bake for 20-25 minutes in the oven or till the top is crispy & salmon is cooked through & reaches internal temperature of 63C 9. Cut & serve the herb crusted salmon with your choice of sides & lemon wedge #salmonrecipe #herbcrusted #fishrecipe #healthydinner #easyrecipe

Harissa Chicken & Bean Salad Jars 🫘BALANCED BOWL LUNCH PREP If you need an easy lunch meal prep, that keeps you full and is high volume, then try this healthy, high protein, creamy chicken & bean salad, with orzo, rocket, veggies, beans and a creamy harissa yogurt dressing! It packs 51g of protein per portion & 13g of fibre! It’s quick to prep & great for a filling, high fibre & high protein lunch! Macros per portion: 584 cals - 51g P, 53g C, 16g Fa, 13g Fi 🔸 Salad Bowl Ingredients (serves 3): 120g orzo (dried weight) 60g wild rocket 340g cooked flame grilled chicken, shredded 1 small red onion, chopped 375g black beans, drained weight 240 chickpeas, drained weight 160g sweetcorn, drained weight 90g 0% greek yogurt 75g feta, crumbled 1tbsp lemon juice 30g rose harissa  2tsp garlic granules 3tbsp freshly chopped dill Salt & black pepper to taste 1. Cook the orzo in salted boiling water according to pack instructions. Once cooked, drain & rinse in cold water to stop cooking & set aside 2. In a large bowl, add all the ingredients listed above & season with salt and black pepper 3. Mix together & toss till fully combined 4. Lay out 3 large air tight bowls or salad jars and add equal amounts of the salad to each jar or bowl 5. Cover with an air tight lid & store in the fridge for 3-4 days as meal prep TIP: you can eat this cold, or microwave to heat if you prefer a warm salad! #orzosalad #chickensalad #saladrecipe #highproteinmeals #lunchprep

Crispy Gnocchi Caesar Salad Bowl 🥬 BALANCED BOWL LUNCH Crispy air fried gnocchi is about to become your new salad MUST! Croutons are nice, but crispy gnocchi is WAY better and a great topping for any salad! So it l you need a quick & easy lunch that keeps you full & still healthy, then try this high protein chicken caesar salad with crispy gnocchi & bacon topping! It packs 53g of protein per portion & tastes so good! Macros per portion: 633 cals - 53g P, 40g C, 15g F 🔸 Air Fried Crispy Gnocchi Ingredients (serves 3): 400g gnocchi  2tsp garlic granules 1.5tsp onion granules  1.5tsp smoked paprika  Salt & black pepper  Olive oil spray  🔸 Chicken Caesar Dressing Ingredients (serves 3):  115g 0% Greek yogurt 40g lighter than light mayo  1tbsp lemon juice 15g grated Parmesan 0.25 Dijon mustard 0.5tsp minced garlic  1tbsp Worcestershire sauce Black pepper to taste  Water to thin (start with 15ml) 🔸 Caesar Salad Ingredients (serves 3): 6 rashers of streaky bacon 340g sweet gem lettuce 340g cooked flamegrilled chicken, chopped 3tsp grated parmesan, for garnish 1. Mix the gnocchi with the seasonings listed above & some olive oil spray to help it stick to the gnocchi 2. Put the seasoned gnocchi in an air fryer basket & air fry on 200C for 25mins, shaking halfway till crispy 3. Add the streaky bacon to another air fryer tray & air fry on 200C for 15 mins, turning half way & cook till crispy (or cook your preferred way) 4. Meanwhile, make the Caesar dressing by adding the ingredients listed above into a small jar or bowl & mix till smooth, adding water as needed to thin 5. In a large bowl, add the chopped sweet gem lettuce, cooked chicken pieces & the Caesar dressing and toss together to coat 6. Portion some chicken Caesar salad into a bowl, top with crispy bacon pieces & the crispy gnocchi & finish with a sprinkle of Parmesan #crispygnocchi #gnocchi #caesarsalad #chickencaesar #saladrecipe

Fruit Jelly Dessert Pots 🍓 BALANCED BOWL SNACK PREP This might be the EASIEST recipe I’ve ever posted!! It’s literally just jelly, but made a bit more fun with chopped strawberries and grapes & prepped in pots, ready to enjoy as a low calorie snack! I love a sweet snack and these literally take 5 mins to prep & are so refreshing! Macros per bowl: 39 cals - 3g P, 6g C, 1g F 🔸 Ingredients (served 4): 1 sachet of Hartley’s sugar free raspberry jelly (23g) 285ml boiling water 285ml cold water 140g large strawberries, chopped 60g small red grapes, halved 1. Chop the strawberries, halve the grapes & add evenly into 4 small bowls 2. In a large jug, add the sugar free jelly powder & the boiling water & mix to dissolve 3. Add the cold water once dissolved & mix together 4. Pour the jelly mix evenly into each bowl, gently mix with the fruit & cover with an air tight lid 5. Refrigerate till fully set (I prefer to do this overnight), then keep stored in the fridge & enjoy as a low calorie, healthy snack throughout the week! #jelly #fruitjelly #jellydesserts #lowcaloriedessert #snackprep