Main Meals

RATIONS:

• 1 tsp Olive Oil
• 500g Beef Mince
• 1 Red Onion
• 1 Courgette
• 1 Carrot
• Pasta Sheets
• 2 Garlic Cloves
• 1 Tin of Chopped
• Tomatoes
• 1 1/2 tbsp Tomato
• Puree
• 400ml Beef Stock

WHAT'S IN IT?

Per Serving:

• Calories - 320
• Carbs - 27g
• Protein - 32g
• Fat - 10g

TACTICS

• Cook the mince in the oil and stir to break up.
• Once the meat is brown, place it into a bowl, wipe down the pan and add more oil.
• Add chocked onion, courgette, garlic and carrot and cook for 5 mins.
• Add the puree, stock and chopped tomato and simmer on low heat for 20 mins.
• Spoon around a quarter of the meat sauce into a baking dish and then add the sheets of
  pasta to the top. Keep layering with meat sauce and pasta.
• The final layer should be meat (add a small amount of cheese (optional).
• Cover with foil and back for 40 mins or until pasta is fully cooked.

RATIONS:

• 300g New Potatoes
• 1 tbsp Olive Oil
• 1 tsp paprika
• 1 tsp Rosemary
• 2 x Chicken Breasts
• 60g Mozzarella
• 6 Slices Parma Ham
• 100g Broccoli
• 100g Sugar Snap Peas

WHAT'S IN IT?

Per Serving:

• Calories - 524
• Carbs - 28g
• Protein - 57g
• Fat - 20g

TACTICS

• Preheat oven to 200°C. Place the new potatoes in a bowl.
• Add the olive oil, salt, pepper, smoked paprika and rosemary to the new potatoes and mix.
• Spread the potatoes on a baking tray and place in the preheated oven for 40 minutes (you
  will add the chicken after 20 minutes).
• Meanwhile, create a slit down the side of the chicken breasts.
  Cut 4 slices of mozzarella and place 2 slices inside each chicken breast.
• Layout 3pieces of Parma ham making sure they overlap and place the chicken in the center,
  then wrap the Parma ham around the chicken. Repeat with the other chicken breast.
• Place chicken in the oven, along with the potatoes, for the last 20 minutes of cooking time.
• Cook the vegetables and serve up.

RATIONS:

• 2 onions, chopped
• 3 garlic cloves, chopped
• ginger a thumb-sized
• 2 tbsp vegetable oil
• 2 tbsp black mustard
• 1tsp ground cumin
• 1tsp ground coriander
• ground turmeric ½ tsp
• 400g tin chopped
• 2 x 400g tins chickpeas
• ½ tsp garam masala
• ½ lemon, juiced
• coriander a small bunch
• roti or rice to serve

WHAT'S IN IT?

Per Serving:

• Calories - 177
• Carbs - 17g
• Protein - 8g
• Fat - 7g

TACTICS

• Put the onions, garlic and ginger into a food processor and whizz to a smooth purée (add a splash of water if needed).
• Heat the vegetable oil in a large pan and fry the mustard
  seeds until they begin to pop, then add the spices and cook for
  1 minute.
• Tip in the purée, add seasoning and cook gently for 15 minutes
  until it darkens and thickens, add the tomatoes and chickpeas.
• Simmer for another 15 minutes until thickened, then season
  and stir in the garam masala, lemon juice, coriander and a
  splash of boiling water to loosen, if needed.
• Spoon into bowls and serve with rice.