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Meal Plan Week 54

Happy Friday 💛 8 new easy recipes have hit the app which you can now add to your meal plans. Remember you can tweak parts to suit you or simply take a bit of inspiration from it. This week I've added a new category the Dump & Bake - all you need is one tray and they're brilliant for a no faff dinner or great for meal prep. The first 2 Dump & bake recipes are chicken pizza rice and a creamy chicken satay. Other bangers on the menu this week: marry me chicken with crispy gnocchi, a takeaway classic chicken balti, and BBQ chicken bacon pasta salad great for meal prep. Also a summery chicken tikka salad, comforting creamy peppercorn pork chops and a Starbucks dupe of their breakfast egg muffins which you can adjust based on your preferences. I hope you love them 🫶

The recipes

Dump & bake chicken pizza rice

Here is the first of many dump & bake recipes you highly requested to hit the app. It cooks in one tray so zero fuss and tastes like pizza, what's not to love?

Total Time

50 minutes

Calories

473

Protein

45g

Carbs

55g

Fat

9g

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BBQ chicken bacon & sweetcorn pasta salad

An easy, banging pasta salad recipe perfect for meal prep and these sunny months. Crispy bacon, bbq chicken and a homemade creamy bbq sauce to drench everything in.

Total Time

8 minutes

Calories

465

Protein

50g

Carbs

52g

Fat

7g

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Marry me chicken crispy gnocchi

A quick and easy midweek dinner with crispy gnocchi and a creamy sundried tomato spinach sauce. If you don't fancy the gnocchi, swap for pasta instead.

Total Time

12 minutes

Calories

520

Protein

40g

Carbs

65g

Fat

11g

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Dump & bake satay chicken rice

There’s something deeply comforting about a meal that practically cooks itself, who needs the stress. Tender chicken, fragrant rice cooked in a creamy coconut satay sauce in one effortless tray.

Total Time

45 minutes

Calories

520

Protein

43g

Carbs

51g

Fat

18g

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Creamy Peppercorn pork chops

If you’re craving something rich, comforting and full of bold peppercorn flavor, then this will hit the spot. The pork chops are pan-fried until golden and juicy, then smothered in a peppercorn sauce infused with cracked peppercorns, garlic and a touch of cream.

Total Time

10 minutes

Calories

346

Protein

52g

Carbs

1g

Fat

15g

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Chicken tikka summer salad

The sun came out recently so the BBQ was on! I made this banging, lighter dinner which doubles as a perfect lunch: just 300 calories, ready in under 10 mins and packs 40g of protein to keep you full.

Total Time

8 minutes

Calories

300

Protein

40g

Carbs

6g

Fat

12g

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Chicken Balti curry

A lower calorie version of a favourite Indian curry dish, ready in just 15 minutes and only 6 ingredients using a shortcut ingredient. Tender chicken cooked in a rich, tangy, and aromatic tomato-based sauce with peppers, onions and all the flavour.

Total Time

10 minutes

Calories

298

Protein

35g

Carbs

17g

Fat

9g

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Starbucks breakfast egg muffins

These are a copycat of the Starbucks egg breakfast bites than you can make at home in just 20 minutes. You can add in anything you fancy to them, I raided the fridge and found ham, spinach, basil and tomatoes, then topped them with cheddar.

Total Time

20 minutes

Calories

121

Protein

13g

Carbs

1g

Fat

7g

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Ingredients

For

4

M

I

Fruit and Vegetables

640 g Red pepper

160 g Red onion

4 Spring onions

160 g Sweetcorn

360 g White onion

4 tsp Minced garlic

2 handful Spinach

2 squeeze Lemon

0.5 Lime

120 g Sugarnap peas

2 Spring onions

6 tsp Garlic

4 handfuls Mixed leaves

12 Cherry tomatoes

2 inch Cucumber

2.7 Cherry tomato

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