Dice the salmon into bite-sized cubes and place them in a bowl. Add one teaspoon of soy sauce, honey, sesame oil, and rice vinegar to marinate. If you like a bit of heat, you can also add some sriracha. Mix everything together well, ensuring the salmon is evenly coated. Let it sit for a short while to absorb the flavours. Then, place the salmon pieces in the air fryer and cook for 15 minutes or until golden and crispy on the outside.

Serve alongside fluffy jasmine rice, steamed edamame, sliced baby cucumber, grated carrot, and finely chopped spring onion. Finish the dish with a scattering of sesame seeds on top for added texture and a nutty taste.

To make Cajun steak pasta for two people, season two steaks on both sides with a teaspoon of Cajun seasoning, smoked paprika, salt, and pepper. Depending on the thickness, pan-fry the steak to your liking. Once done, remove the steak from the pan and leave it to rest.

Cook 150g of dry pasta according to the packet instructions – rigatoni or penne work best. Using the same frying pan from the steak, add a teaspoon of garlic purée, a diced small white onion, and a diced small red pepper. Sauté until they begin to soften. Then add 70g of reduced-fat garlic and herb cream cheese, another heaped teaspoon of Cajun seasoning, a pinch of smoked paprika, salt, and pepper. Mix everything together well before stirring in 150ml of pasta water and a crumbled beef stock cube. Keep the sauce on a medium heat to thicken slightly.

Dice the rested steak into bite-sized cubes. When the pasta is cooked, drain it and combine it with the sauce and 10g of grated parmesan. Serve the pasta in bowls, topped with the steak pieces and any remaining sauce from the pan. Garnish with freshly chopped parsley for a final touch.

This delicious, comforting veggie lasagne is surprisingly quick to make. Start by defrosting 200g of frozen spinach. Once thawed, squeeze out as much water as possible, then mix it with 100g of low-fat soft cheese and season to taste. In an ovenproof dish, place two lasagna sheets on the bottom. Spread half of the spinach and cheese mixture over the lasagna sheets, then add two more lasagna sheets. Top with the remaining cheese mixture, and finish with the final two lasagna sheets. Pour over a tin of chopped tomatoes and sprinkle with a teaspoon of mixed herbs. Then top with 140g of grated light cheddar cheese. Bake in the oven at 180°C for 40 minutes, until bubbling and golden. Great on its own, with a side salad or grilled chicken breast.

Simmer chickpeas, tinned tomatoes, and spinach with garlic and curry spices. Serve with a small portion of rice—you can reallylose weight eating rice when it’s part of a balanced plate. Add roast sweet potato, butternut squash, and diced chicken for more protein. 

This sweet, savoury, and slightly spicy dish feels indulgent but is full of goodness and is ideal for your Mounjaro meal ideas list! Mix together a tablespoon of honey, soy sauce and balsamic vinegar. Add diced chicken and chilli flakes to the marinade if you like a little kick. Add to a frying pan over a medium-high heat. Cook for around 25–30 minutes, stirring occasionally. It might seem like the sauce will never reduce, but keep going – it will eventually turn sticky and coat the chicken beautifully.

While the chicken cooks, slice a sweet potato into wedges – there is no need to peel – and bake in the oven or air fryer. Serve with broccoli or a leafy salad.

Sauté lean beef mince with bell peppers, onion, chestnut mushrooms, tenderstem broccoli in soy sauce, and garlic. Serve with brown rice for a fibre-filled, protein-packed meal. You could also swap the rice for noodles.

This easy slow cooker risotto is rich in flavour thanks to its gentle cooking time – no constant stirring is needed! Start by preheating your slow cooker on high. Serving 4: Pour 1 litre of vegetable stock and 15g of dried mushrooms into the slow cooker to infuse the liquid with flavour. In a frying pan, gently cook 2 sliced leeks and 250g of chopped chestnut mushrooms until soft. Add them to the slow cooker. Then fry 6 slices of bacon (fat removed and chopped) until just crisp, and add that in, too. Stir in 250g of risotto rice, mix well, and put the lid on. Let it cook for around one hour, checking at the end for texture. The result is a rich, creamy risotto with minimal effort – perfect for busy days when you’re still focused on weight loss goals and portion control.

Need a step-by-step tutorial? See my slow cooker risotto recipe.

This bold and vibrant tray bake delivers a big flavour with minimal fuss. Serves 4: Start by coating chicken thighs in 2 tablespoons of jerk seasoning, along with the zest and juice of one lime. Leave to marinate while you prep the rest.

Peel and chop one sweet potato into chunks, slice two bell peppers, and quarter a red onion. Chop a small tin of pineapple (discard the juice or use fresh if you prefer). Add everything to a large oven tray, placing the marinated chicken thighs on top. Cover the tray with foil and bake in the oven at 220°C for 30 minutes. Remove the foil, baste the chicken with the juices in the tray, then return to the oven uncovered for another 20–25 minutes until everything is golden and cooked.

While that’s finishing off, cook a mix of wholegrain rice and quinoa. Add a drained tin of black beans, a tablespoon of coconut oil, and a pinch of fresh or frozen thyme.

A comforting, warming curry rich in flavour but light enough to support your weight loss journey – and ideal for batch cooking! Serves 4: Start by preheating your slow cooker. Then, add 6 skinless chicken thighs (whole or chopped), one chopped onion, one sliced bell pepper, 2 crushed garlic cloves, a tablespoon of chopped ginger, and 6 blocks of frozen spinach.

Stir in 3 tablespoons of tikka curry paste or powder, 500ml of passata, a crumbled chicken or vegetable stock cube, 1 tablespoon of tomato purée, 1 tablespoon of malt vinegar, 1 teaspoon of sweetener, and a cinnamon stick. Cook everything together on low for 5–7 hours or high for 4–5 hours. Once the chicken is tender, stir in 4 tablespoons of light double cream and season to taste. Let it cook for another 10–15 minutes until hot through. Serve with rice or high-protein naan bread.

Need a step-by-step tutorial? See my slow cooker chicken tikka masala recipe.

This crispy chilli beef is packed with bold flavours. It is an excellent option for a lower-calorie yet satisfying meal. Start by marinating sliced steak in 1 tablespoon of cornflour, salt, pepper, and a pinch of chilli flakes.

Slice peppers and fry them in a pan until they begin to soften. Then, either place the marinated steak in a very hot oven for 20 minutes or cook in batches in the air fryer for 5-7 minutes until crispy.

Add garlic, ginger, and chilli to the pan, followed by 3 tablespoons of soy sauce, sweet chilli sauce, and a beef stock pot. Pour 100ml of water in and sizzle until the sauce begins to thicken. Once the steak is crispy, add to the pan and toss it to coat with the sauce. Serve with rice or noodles.

This food bowl is packed with protein and full of flavour, offering a perfect combination of textures that you didn’t know you needed. It’s been taking social media by storm, and once you try it, you’ll see why!

Start by browning 150g of lean minced beef. Break it up as it cooks, then add a tablespoon of taco seasoning and mix well. Meanwhile, dice a sweet potato and roast or air fry – season them to taste. Start building your bowl by adding a base of the cooked sweet potatoes. Top them with a generous scoop of cottage cheese, then layer on the taco-seasoned beef. Add slices of avocado on top and finish by drizzling with 1 tablespoon of hot honey and some hot sauce for a sweet and spicy kick.

Serves 4: Slice two red onions, chop two carrots, and crush five garlic cloves. Soften the onions in a saucepan over low heat, adding a tablespoon or two of water if they begin to stick. Add the chopped carrots and cook for a further five minutes. Stir in one tablespoon of mild or medium curry powder, one tablespoon of tomato purée, four teaspoons of soy sauce, and 600ml of chicken stock. Bring to the boil, then reduce the heat and simmer gently for 25 minutes.

To prepare the chicken or vegetables, blitz one slice of wholemeal bread into crumbs and mix with three tablespoons of panko breadcrumbs and the zest of one lemon. Beat one egg and place it on a separate plate.

For a vegan option, use four chicken breasts, slice one sweet potato, one butternut squash, one aubergine, or one courgette, or use a combination of vegetables. Dip the chicken or vegetables into the beaten egg, then coat with the breadcrumb mixture.

Place the coated chicken or vegetables on a baking tray lined with greaseproof paper. Bake for 25 minutes or until the chicken is cooked through and the juices run clear.
Meanwhile, blend the cooked sauce ingredients until smooth. Serve everything with Thai vegetables and jasmine rice, and garnish with chopped chilli and spring onions.

See my full recipe here: Chicken Katsu Curry