3 Speedy weekday meals

Finding quick ways to eat nutrient dense meals is something that is essential in keeping your nutrition on point long term. Using packets of mixed lentils/pulses/rice/grains with added extras can really bulk out a meal. Providing extra protein, fibre and good carbohydrates they are so useful as they can be heated up in 5 minutes!

Try these 3 meals - and tag me in an pictures with improvements!!

Cajun Salmon with roasted veg lentils and broccoli

Ingredients

  • 1 large salmon fillet
  • 1 teaspoon cajun spice mix
  • 1 packet Jamie Oliver lovely lentils
  • 50g broccoli
  • Optional extra green veg (asparagus, spinach, kale)

Method

  • Pre heat oven to 190 degrees C. 
  • Rub salmon with Cajun rub and place on non stick baking tray
  • Pop in the oven for 8-10 minutes
  • Steam the broccoli for 4 minutes
  • Heat lentils over gentle heat on the hob
  • Serve once the salmon is cooked to your liking!

Curried chicken with black dhal and spinach

Ingredients

Method

  • Pre heat grill to 210 degrees C. 
  • Melt coconut oil and mix in curry paste
  • Butterly the chicken by slicing donw the middle of the fillet
  • Rub with the curry paste mixture
  • Place under the grill for 6 minutes each side (or untill cooked through - depending on the size of the fillet)
  • Add the dhal and spinach to a non stick pan and cook over a gentle heat on the hob
  • The spinach will wilt. Mix well to ensure it is heated through 
  • Serve it all up with a dollop of Skyr yoghurt

Spicy Mexican beef and rice

Ingredients

  • 150g lean steak cut into slices (or pre bought strips)
  • Half a pouch of Merchant Gourmet Ready to Eat Mexican Flavoured Grains (125g)
  • 1/2 avocado
  • 5 diced cherry tomatoes
  • 1/2 sliced red and yellow pepper
  • Salad leaves
  • 1 teaspoon chipotle paste
  • 1/2 red onion finely chopped or sliced
  • 2 limes - squeezed
  • Fresh coriander
  • Optional extra - corn on the cob or sweetcorn

Method

  • In a frying pan, heat the coconut oil and fry the onions and red peppers for a few minutes. Add the steak and the paste lower the heat. Season with salt and pepper. Keep stirring until the steak is browned and cooked to your liking.
  • Squeeze half the packet of the grains out into a container to be used tomorrow. Heat the Mexican grains as per packet’s instructions.  
  • Spread it out so that it covers the bottom of a bowl with the salad leaves. Add the steak, peppers and onions.
  • Smash the avocado with a fork, then season it with salt and pepper. Serve with lime wedges and garnish with coriander.