Posts Tagged Dinner

Roast Chicken with Winter Vege’s















1 Free range organic chicken

2-3 sweet potato

2 courgettes

250-500g of green lentils (depending on how much you would like left over for lunches)

1/2 lemon

1/2 red or yellow onion

2 cloves of garlic

Oregano, salt and pepper

1/2 cube organic vege stock (msg free)


Chicken:  Pre heat oven to 180c, place 1/2 lemon, 2 cloves of garlic, 2-3 slices of fresh ginger, and a 1/2 red onion inside chicken cavity.  Season with oregano, salt and pepper. Coat chicken skin with a light amount of olive oil and place in oven for 1 hr 30 minutes.

Lentils:  Rinse lentils and place in saupcepan filled with cold water, add a 1/2 cube of organic vege both (MSG free) and bring to the boil.  Turn down to a simmer for 40 minutes until lentils are al-dente.

Roast vegetables: On separate oven tray put medium sized sweet potato cubes and courgettes sliced into 1cm rounds.  Season with olive oil, salt, pepper and oregano.   Place in oven when the chicken has only 30 minutes left to cook.

This meal is relatively high in Carbs due to the lentils and sweet potato, as carbs are predominantly for muscle fuel, remember to adjust your evening carb intake dependant on how much activity you have done that day.  Replace carbs with green salads.

Serve and enjoy!

Top tip: Use left over chicken to add to bean chilli, or place lentils, sweet potato and chicken in tupperware with salad for a decent lunch the next day.

Baked Salmon, Asparagus & Broccoli















Wild Alaskan Salmon (sainsbury’s)



Spring Onion


Olive oil

Lemon or orange juice (freshly squeezed)

Salt, pepper & dill



Salmon: Pre heat oven to 180-200c.  Place salmon on tin foil lined oven tray.  Season with freshly squeezed lemon or orange juice, sea salt, pepper, dill and a couple of sping onions.  Bake for 10-15 minutes.  Remove from oven and let stand.

Vegetables:  On a separate tin foil lined oven dish, place broccoli, asparagus – season with olive oil, salt and pepper.  Bake in oven at the same time as the salmon for a total of 20 minutes.

Serve and enjoy!

Hearty Bean Chilli

                            Ingredients: 1 bag of black beans or 3 cans of black beans (w/ juice) – Other beans you can use are (pinto, pink or red beans). 1 red or yellow onion, diced 2 red bell peppers (or any colour you prefer), […]