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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 🫶
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
Go to recipe
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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