Sample Recipes

Finely chop one large onion, a clove of garlic and two bell peppers, and fry them in a little organic butter until brown. Add a pound of extra lean ground beef, and continue cooking. When the beef is cooked through, throw in a large tin of chopped tomatoes and a few jalapeno chilies, and let the pot simmer for 30 minutes. When it’s done, garnish with some chopped cilantro, more fresh chilies, and a handful of grated low fat mozzarella cheese.
 
This recipe makes four individual servings, which can be frozen and microwaved at a later date.

For this, you can buy pre-made burgers, but making your own is tastier, healthier, and easy. Just put a pound of ground turkey, beef or pork into a food processor, along with a handful of breadcrumbs, half a chopped red onion, a clove of garlic, and some tomato puree. Blend on high for 30 to 60 seconds, then take the mixture out and form it into six to eight patties.

Dry fry them on a griddle for five minutes per side. Instead of serving them in buns, try using a large lettuce leaf, with some low sugar relish. It’ll feel like you’re eating a burger, but without all the unwanted calories and carbs.

A simple, but very tasty dish here. Grill a salmon fillet until it’s just about cooked through, while at the same time steaming some broccoli, asparagus, carrots and spinach. Serve with lemon juice, and a homemade tartar sauce, made using light mayo, lemon juice, capers, pickles and black pepper.

Anything goes with this one, and there’s no cooking required. Grab a huge bowl, and fill it with spinach, watercress, kale, tomatoes, peppers, zucchini, scallions, olives, carrot, corn, and any other veggies you fancy – the more the better. For a protein hit, top it with grilled chicken, a tin of tuna fish, or some slices of roast beef. This is great for a low carb lunch or evening meal.

Eggs aren’t just for breakfast. Omelettes can be great for your lunches or evening meals, and fit the bill of being low carb and high calorie, yet high in protein and taste. Chop up some onion, pepper, mushrooms, and ham, and start them off over a high heat. Crack two to three eggs into a bowl and whisk. Add the eggs to the veg/ham mixture, and cook on high for half a minute. Turn the heat down, and allow the eggs to finish cooking for a further minute. Top with some grated cheddar or parmesan, salt and pepper, and serve on a couple of slices of rye bread.
 

Following a vegetarian diet doesn’t mean you have to go light on the protein. Beans and pulses are packed full of protein and fiber, as well as many essential vitamins and minerals. This soup can be made in large quantities, and then frozen, making it ideal for a quick on-the-go snack, that just needs reheating in the microwave or over the stove.

For this, you’ll need 250 grams of lentils, two carrots, two stalks of celery, two onions, and enough vegetable stock to make the soup to your desired consistency. Cook all vegetables until soft, then add the lentils and stock, and simmer for half an hour, and that’s it! If you like your soup at more of a liquid consistency, then wait for it to cool, and run it through a blender.

Hopefully now you can see that cooking healthy meals for one isn’t time-consuming or difficult. With a little forward planning and experimentation, you can make great tasting, quick meals that will suit your diet to a tee.