Free Healthy Recipies
Nutrition • Fitness • Health
Chicken and pumpkin squash
Serves 2
Calories per person
Ingredient List:
300g chicken breast
450g pumpkin
100g broccoli (4 broccoli stems)
30g baby spinach
50g Greek plain yoghurt/plain chobani/high protein yoghurt or 50g cream (if you feel like indulging) 50g coconut cream if you are lactose intolerant.
Rajah curry spice
Garlic
Turmeric and ginger (optional)
Calories per person: 130 calories
Macronutrients
Protein: 33g
Carbs: 21g
Fats: 6g
Calories with cream: 190 calories
Fats: 13g
Micro Nutrients
High in Vitamin A
Carotene
Vitamin C
Potassium
Magnesium
Iron
Vitamin E

Green split pea soup
5 Servings
Let’s face it we don’t always feel like cooking after a long day of work so this is a Great meal to pop in the freezer
Ingredient List:
500g green split peas
3 Large carrots
1 Shallot or small onion
Bay leaves
Chicken or vegetable stock
2 Celery stalks
Optional extra’s
Rye bread
Ginger & garlic
Calories per meal: 350 Calories
Macronutrients:
Protein: 25g
Carbs: 44.6g
Fat: 3g
Fibre: 15g
Micronutrients:
Carotene
Vitamin k
Zinc
Iron
Potassium
Magnesium
Vitamin B
Microminerals:
Manganese
Folate
Copper
Phosphorus

Curry Chicken
Serves 2
Ingredient:
300g chicken breast fillet
100g brown rice
1 bunch of Bok choy
1 chilli
1 garlic clove
1 small cube of ginger
Bay leaves
Coconut milk
1-2 teaspoons of Rajah curry powder
Calories per person: 290 Calories
Macronutrients:
Protein: 31g
Carbs: 35g
Fat: 10.5g
Fibre: 2.1g
Micronutrients:
Calcium
Phosphorous
Iron
Magnesium
Vitamin K
Vitamin C
Selenium
Vitamin B

Bean Burger
Serves 4
Ingredients:
200g Button mushrooms
1 can of black beans
3 slices of rye bread
1 spoon Coconut/olive oil
1 spoon of Plain yoghurt
Sriracha sauce
20-30g Cheese (optional)
Coriander
1 Avocado
Bread thins (optional)
Lime
Tomato
Chilli
1 Onion
Salt & pepper
Calories per serve: 390 Cals (This all depends on how much cheese you use!)
Calories per burger patty: 110cals
Macronutrients:
Protein: 22g
Carbs: 61g
Fats:19g
Fibre: 16g
Micronutrients
Potassium
Vitamin A
Vitamin C
Calcium
Iron
Folate
Magnesium
vitamin D
Beta-carotene
Banana & Blueberry Bread
Blueberries have the highest level of antioxidants than other fruit, it is recommended to include these super berries into your daily diet if possible.
Ingredients:
Wholewheat flour
Blueberries
3 Overripe banana’s
Vanilla bean extract
Baking powder
Bicarb
2 Eggs
4 Tbsps Coconut syrup
2 Tbsps of Coconut oil
Cinnamon
Salt
Est. Calories per slice: 140 cals
Macronutrients:
Protein 5.5g
Carbs 29g
Fats 3.6g
Fibre 3.8g
Micronutrients
Potassium
Vitamin b6
Magnesium
Vitamin C
Vitamin K
Manganese
Meat Free Jacket Potato
Serves 1
A quick and easy meal full of nutrition!
Ingredients:
3 Button Mushrooms
3 Shiitake Mushrooms
1/4 Finely diced Onion
1 Spud light potato
1 Finely chopped chilli
1 Chopped garlic
Chopped coriander
Chopped spring onion
100g High protein yoghurt
Parmesan cheese
Macronutrients:
Protein 18.2g
Carbohydrates 33g
Fats 2.3g
Micronutrients
Potassium
Vitamin C
Magnesium
Folate
Vitamin B6
Thiamin
Copper
Selenium
Vitamin D