Use These Easy Recipes To Create The Perfect Healthy Meal Plan This Summer

Breakfast

Apple Cinnamon Overnight Oats

Ingredients:

• 1⁄3 cup (2 1⁄2 fl oz) milk, reduced fat (or dairy-free alternative)
• 1⁄4 cup (1 oz) rolled oats (or brown rice flakes or quinoa flakes if gluten free)
• 2 tbs vanilla protein powder (or natural protein powder)
• 2 tsp chia seeds
• 1 tsp maple syrup (honey or rice malt syrup)
• 1⁄2 apple grated
• 1⁄4 tsp ground cinnamon plus extra for dusting

Directions:

1. Combine all ingredients together in a glass or jar, cover and refrigerate for at least 2 hours or overnight.
2. To serve, lightly dust with extra cinnamon.

Lunch

Mexican Chicken & Avocado Wraps

Ingredients:

• 10 1⁄2 oz chicken tenderloins
• 1 tsp Mexican spice mix (a mix of ground cumin, paprika & chili) or to taste
• 1 red bell pepper, deseeded & thinly sliced
• 1 large (100g) wholemeal pita bread or pocket (or gluten free) cut in half
• 1 cup (1 1⁄2 oz) baby spinach leaves
• 1⁄2 avocado sliced
• salt & pepper, to taste
• 1⁄2 lime cut in wedges

Directions:

1. Heat a large non-stick frypan over medium heat.
2. Toss chicken with spice to coat.
3. Add chicken to frypan and cook for 4 minutes on one side. Turn and add bell pepper to the pan and continue to cook for another 3-4 minutes or until chicken is browned and cooked through and pepper is tender. Set aside to cool.
4. Place pita bread on a board or plate and layer with spinach, avocado, bell pepper, and chicken.
5. Season with salt and pepper, squeeze over lime and wrap up to serve.

Snack

Green Apple Smoothie

Ingredients:

• 3⁄4 cup (1 oz) baby spinach leaves
• 1⁄2 Granny Smith apple cored
• 1⁄2 cup (4 fl oz) milk, reduced fat (or dairy-free alternative)
• 2 tbs rolled oats (or brown rice flakes or quinoa flakes if gluten free)
• 2 tbs hemp seeds or pumpkin seeds
• 1 tbs lemon juice
• 4-5 ice cubes

Directions:

1. Blend all ingredients until smooth and serve.

Dinner

5-Ingredient Supergreen Pasta

Ingredients:

• 7 oz whole grain spaghetti (or gluten free)
• 9 oz frozen spinach defrosted
• 2 tbs Parmesan grated, plus extra to serve
• 2 garlic cloves roughly chopped
• 5 1⁄2 oz fresh ricotta
• salt & pepper, to taste

Directions:

• Bring a saucepan of salted water to the boil.
• Cook spaghetti according to packet instructions. Reserve 1/2 cup of pasta cooking water and drain.
• Blend defrosted spinach, parmesan, garlic and reserved pasta water in a food processor or blender to a smooth sauce that’s not too thick. Season to taste.
• Return cooked pasta to the saucepan and toss with spinach sauce to coat.
• Divide between serving bowls, crumble over ricotta and top with extra Parmesan and pepper.

Pizza Mushrooms With Salad

Ingredients:

• 4 portobello mushrooms large
• olive oil spray
• salt & pepper, to taste
• 1⁄3 cup (1 1⁄2 oz) breadcrumbs (or gluten-free if required)
• 1⁄4 cup (2 1⁄2 oz) tomato purée
• 1⁄4 red onion finely chopped
• 1 green bell pepper deseeded & diced
• 8 kalamata olives sliced
• 2 oz pepperoni salami thinly sliced
• 4 oz mozzarella grated
• 1 cup (1 oz) arugula
• 1 tsp lemon juice

Directions:

1. Preheat oven to 200°C (390°F) and line a baking tray with baking paper.
2. Place mushrooms on baking tray, stem-side-up, and carefully cut away the stems, reserving them.
3. Spray the insides of the mushrooms with oil and season with salt and pepper.
4. Finely chop reserved mushroom stems and transfer to a bowl. Stir through breadcrumbs, purée, onion, bell pepper, olives, pepperoni, half the mozzarella and season with salt and pepper.
5. Spoon mixture into the mushroom caps and top with remaining mozzarella.
6. Bake for 15 minutes or until golden and mushrooms are tender.
7. Toss arugula with lemon juice, season and serve with mushrooms.

Pumpkin & Cauliflower Tray Bake With Chickpeas

Ingredients:

• 1 tin of chickpeas (400g tin) drained & rinsed
• olive oil spray
• salt & pepper to, taste
• 14 oz pumpkin, 1.5 cm sliced
• 1⁄2 head of cauliflower (900g head) cut in florets
• 2 tsp Moroccan spice mix (or Ras el hanout-a mixture of cumin, coriander, paprika, ginger, turmeric)
• 1⁄4 cup (1 oz) pumpkin seeds (pepitas)
• 1⁄3 cup (3 oz) Greek yogurt (or dairy-free alternative)
• 2 oz feta
• 4 sprigs of fresh coriander roughly chopped

Directions:

1. Preheat oven to 180°C (350°F)/fan-forced 160°C (320°F) and line a large baking tray with baking paper.
2. Pat chickpeas dry with paper towel and place in a large bowl. Spray with oil tossing to coat and season with salt and pepper. Transfer to baking tray.
3. Add pumpkin and cauliflower to the bowl, spray with oil and toss well. Add spice, salt and pepper and toss again to coat. Transfer to baking tray.
4. Roast for 25-30 minutes or until vegetables are golden and tender. Add pumpkin seeds for the last 5 minutes of cooking to toast.
5. Blend yogurt and feta together until smooth.
6. Divide between plates, scatter over pumpkin seeds and top with yoghurt-feta and coriander leaves to serve.