Eating well doesn’t have to mean spending hours in the kitchen or blowing your budget. Whether you're cutting, toning, or simply trying to nourish your body, these high-protein, low-fat evening meals are perfect for prepping in advance, easy on the wallet, and friendly to your calorie goals. Let's dig in! 🍴🔥

1. 🍗 Garlic & Herb Chicken with Roasted Veggies

Macros per serving:🟢 Calories: 390🟢 Protein: 43g🟢 Carbs: 28g🟢 Fat: 9g

Ingredients (makes 4 servings):

• 600g chicken breast, diced

• 1 tbsp garlic powder

• 1 tbsp mixed herbs

• 1 tbsp olive oil

• 2 courgettes (300g), chopped

• 2 bell peppers (250g), sliced

• 1 red onion (150g), sliced

Prep:Toss the chicken in herbs, garlic, and a drizzle of oil. Spread everything on a baking tray and roast at 200°C for 25 minutes. Easy, colourful, and perfect for four grab-and-go boxes! 🥗

2. 🥚 Turkey & Egg White Stir Fry

Macros per serving:🟢 Calories: 410🟢 Protein: 48g🟢 Carbs: 22g🟢 Fat: 12g

Ingredients (makes 3 servings):

• 450g lean turkey mince (2–5% fat)

• 200ml liquid egg whites

• 2 cloves garlic, minced

• 1 tbsp soy sauce

• 300g frozen stir fry veg

• Spray oil

Prep:Cook garlic and turkey mince in a pan. Add veggies and stir-fry until soft. Pour in the egg whites and stir until set. Add soy sauce and portion up! Super filling and full of protein 💥

3. 🫘 Smoky Bean & Quinoa Bowl

Macros per serving:🟢 Calories: 375🟢 Protein: 31g🟢 Carbs: 40g🟢 Fat: 8g

Ingredients (makes 3 servings):

• 1 tin black beans (240g drained)

• 1 tin mixed beans (240g drained)

• 100g dry quinoa

• 1 tbsp smoked paprika

• 1 tsp cumin

• 1 tbsp tomato purée

• 1 vegetable stock cube

• 1 tbsp lemon juice

Prep:Cook quinoa as per packet. Meanwhile, heat beans, spices, tomato purée, and stock with 100ml water in a pan. Simmer, then stir in cooked quinoa and lemon juice. 🌱 Plant-based power!

4. 🐟 Tuna Sweet Potato Cakes

Macros per serving (2 cakes):🟢 Calories: 360🟢 Protein: 35g🟢 Carbs: 30g🟢 Fat: 10g

Ingredients (makes 4 servings):

• 2 cans tuna in spring water (280g drained)

• 300g cooked sweet potato

• 1 egg

• 1 tbsp parsley

• Salt & pepper

• Spray oil

Prep:Mash sweet potato, mix in tuna, egg, and seasoning. Form into 8 cakes and pan-fry in spray oil until golden. Serve with greens or a side salad for a satisfying, low-fat dinner. 🧡

5. 🍛 Lean Beef & Lentil Keema

Macros per serving:🟢 Calories: 420🟢 Protein: 42g🟢 Carbs: 25g🟢 Fat: 14g

Ingredients (makes 4 servings):

• 500g lean beef mince (5% fat)

• 1 onion (150g), chopped

• 2 garlic cloves

• 1 tbsp curry powder

• 1 tsp turmeric

• 1 tin chopped tomatoes (400g)

• 100g cooked lentils

• Handful of spinach (optional)

Prep:Sauté onion and garlic, add beef and cook through. Stir in spices, tomatoes, and lentils. Simmer for 20 mins. Add spinach at the end if you fancy some greens 🌿 Serve alone or with 100g steamed cauliflower rice.

💡Top Tips for Meal Prep Success:

• 🧊 Cool meals before refrigerating to avoid sogginess.

• 🍱 Store in airtight containers for up to 4 days.

• 🧂 Adjust seasoning after reheating for best flavour.

With these 5 meals on rotation, you’ll feel satisfied, save time, and stay on track—without feeling deprived or overspending 💪🍽️ Which one are you cooking first?

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