High Protein Low Carb Meals

Fish Pie

Serves 1

1 small baking potato, dash of unsweetened almond milk, 1 leek diced into circles, 3 level tbsp peas, 1 small fillet of white fish (approx 100g), juice of 1/2 lemon, 1 handful of prawns, seasoning to taste.

A delicious alternative to a traditional fish pie.

  1. Preheat oven to 200 C.
  2. Bring a pan of salted water to the boil, add the potato and cook for 15-20 minutes. Drain and return to the pan, add the almond milk, season to taste and mash.
  3. Place the leek in the bottom of a small baking dish (roughly 20 cm) and season.
  4. Spread a third of the Greek yoghurt over the leeks and top with a third of the peas.
  5. Lay the fish on top with a third of the peas and season with salt, pepper and half the lemon juice.
  6. Spread half the remaining Greek yoghurt over the fish and top with half the remaining peas.
  7. Lay the prawns on top of the peas and season with salt, pepper and half the lemon juice.
  8. Smear the remaining Greek yoghurt over the prawns and top with the remaining peas.
  9. Cover with the mash and bake in the oven for 20-25 minutes, or until bubbling at the sides and browning on top.

Vegetarian / Chicken Sausage and Broccoli Mash

Serves 1

4 vege / chicken sausages, 1 small broccoli head (approx 200g) broken into florets, 1 level tbsp butter to taste. (Plan any addition veg / salad you would like to add)

  1. Pre heat grill to medium - high
  2. Pierce the vege / chicken sausages with a fork and place under the grill for 15 mins (or per cooking instructions)
  3. Bring a large pan of water to the boil, add the broccoli and cook for 20 mins (you need to cook for a long time so it is very soft!)
  4. Drain the broccoli, mash well and season to taste.
  5. Scoop the mash in to a serving bowl and top with the sausages to serve. Add additional veg / salad as you like.

Courgetti Bolognese

Serves 1

1 large courgette, 1/2 small onion, 1/2 chopped garlic, 125g 5% fat mince, 1/2 400g chopped tomatoes - plus additional vegetables that you would like to add and seasoning

  1. Soften the garlic and onion with a small drop of oil of your choice (fry light or coconut oil or olive oil)
  2. Add mince and cook until browned.
  3. Add chopped tomatoes and season to taste (cumin and coriander is a favourite of mine with some chilli in too!)
  4. Grate the courgette into long strands (vertically down the  largest slicing option on a cheese grater - or you can use a spiraliser).
  5. For the last 5 - 10 minutes add in the courgetti and allow to simmer.
  6. Remove from the heat and serve with a palmful of wholemeal rice and salad.

Smoked Salmon Stir Fry

Serves 1

1 tsp sesame oil, 150h mixed veg or 1/2 pack ready made stir fry veg, 2 eggs, 2 tsp soy sauce, 100g smoked salmon, seasoning to taste. Optional five-spice powder to spice.

  1. Place sesame oil to the pan to heat over medium heat.
  2. (Optional- sprinkle the veg with five-spice powder to give a seasoning twist). Add veg and stir fry for 3 - 4 mins.
  3. You can either crack the eggs straight into the pan OR whisk the eggs together and cook in a separate pan like making an omelette and then slice and stir through the stir fry.
  4. Add soy sauce and stir to coat the eveg
  5. Tip onto a plate and top with the chopped smoked salmon and season to taste.


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