7-Day Recipe Inspiration: Nutritious & Delicious Meals

Approved by In-House Nutritionist Rebecca Taylor

Looking for a week of nutritious, balanced meals to fuel your body? Our in-house nutritionist, Rebecca Taylor, has curated a delicious 7-day meal inspiration that supports a healthy lifestyle without sacrificing flavour. These meals are packed with essential nutrients, lean proteins, and wholesome grains to keep you energised throughout the week. These are also great choices for your third meal as part of your Shake Day

Monday: Chicken Fajitas
A vibrant and flavourful dish to kick off your week

• • • • • • 90g chicken breast
          • 1 bell pepper
          • 1 onion
          • 2 small wholewheat tortillas
          • 1 tsp fajita seasoning
          • ½ avocado for homemade guacamole, seasoned with fresh lemon juice, salt, pepper, and dried chillies

Instructions: Slice the chicken, pepper, and onion, then sauté in a pan with fajita seasoning until cooked through. Serve with tortillas and guacamole.

Tuesday: Teriyaki Salmon with Rice and Broccoli
Rich in omega-3s, this meal supports heart health and brain function

• • • • • 140g boneless salmon fillet
        • 150g cooked brown or wholegrain rice
        • 80g steamed broccoli
        • 1 tsp teriyaki sauce

Instructions: Bake or pan-sear the salmon with teriyaki sauce until flaky. Serve with cooked rice and steamed broccoli.

Wednesday: Chickpea Pasta Salad
A protein-packed vegetarian option filled with fibre and fresh flavours

• • • • • 150g cooked whole wheat pasta
        • ½ can chickpeas
        • 4 cups of fresh baby spinach
        • 2 cups cherry tomatoes
        • ¼ cup sliced black olives
        • ¼ cup crumbled feta cheese
        • Season with a sprinkling of salt, pepper, olive oil, and dried mixed herbs

Instructions: Toss all ingredients together in a large bowl and drizzle with olive oil and seasoning before serving.

Thursday: Meat-Free Chilli
A hearty, plant-based dish that’s full of flavour and protein

• • • • • 90g ground meat-free mince
        • ½ can tinned tomatoes
        • ½ can red kidney beans
        • 1 red onion
        • 1 red bell pepper
        • 1 tsp paprika
        • 1 tsp chilli flakes
        • Serve with either 150g cooked brown rice or 34g (one slice) of sourdough bread

Instructions: Sauté onion and pepper, then add mince, tomatoes, beans, and spices. Simmer for 15-20 minutes and serve with rice or bread.

Friday: Beef Stir Fry
Quick, easy, and full of fresh vegetables for a nutrient boost

• • • • • • 90g lean beef
          • 150g cooked wholewheat noodles
          • 2 cups mixed vegetables (bell peppers, broccoli, carrots, beansprouts, pak choi)
          • 1 tsp soy sauce
          • 1 tsp sesame oil

Instructions: Stir-fry beef in sesame oil, then add vegetables and soy sauce. Toss with cooked noodles and serve hot.

Saturday: Prawn Poke Bowl
A refreshing and protein-rich meal perfect for the weekend

• • • • • • 140g cooked, peeled prawns
          • 150g cooked sushi or jasmine rice
          • ¼ cup diced cucumber
          • ¼ red cabbage, finely shredded
          • 1 jalapeno chilli, deseeded and finely chopped
          • ½ avocado
          • 1 tbsp soy sauce
          • 1 tbsp rice wine vinegar

Instructions: Arrange rice in a bowl and top with prawns, vegetables, and avocado. Drizzle with soy sauce and rice wine vinegar before serving.

Sunday: Spinach and Feta Stuffed Chicken with Couscous & Green Beans
A wholesome and satisfying end to the week

• • • • • 90g chicken breast
        • 85g cooked couscous
        • 2 cups fresh baby spinach
        • ¼ cup crumbled feta cheese
        • 80g steamed green beans

Instructions: Slice the chicken to create a pocket, stuff with spinach and feta, then bake until cooked through. Serve with couscous and green beans.

With these delicious recipes, you’ll enjoy a variety of flavours while nourishing your body with balanced meals. Without cutting out any food groups. Whether you’re looking to maintain a healthy diet or simply add some inspiration to your weekly meal planning, this 7-day meal guide is the perfect start!