3 macro meals to feed your weight loss goals

Steak with Asparagus and Sweet Potato

Ingredients

A large sweet potato (250g)
Parsley, sprinkle
A garlic clove
Green chilli, 1tsp, chopped
Olive oil, 10ml
Lemon juice, 10ml
Shallots, 1½tbsp
Coconut oil, 5ml
Steak, 235g
Asparagus, 100g 

Method

01 Bake the sweet potato at 160°C for 30-45min, or until it’s soft inside. While that’s in the oven, prepare your steak sauce. Blitz the parsley, garlic, chilli, olive oil, lemon juice and chopped shallot in a blender until smooth.

02 Now for the main event. Let a frying pan get piping hot and drop in the coconut oil. Add the steak and press it down gently to get an even seal, then cook for 2min per side. Lower the heat for a further 2-5min, depending on how you like it.

03 While the steak is cooking, trim the asparagus and drop it in the same pan to cook. When tender, serve with the sweet potato, sliced down the middle into two. Cut the steak into strips, serve on top of the asparagus and pour over the green sauce.

Spicy Turkey Stir Fry

Ingredients

Red peppers, 50g
Broccoli, 50g
Carrot, 25g
Baby corn, 50g
Shallot, 1½tbsp
Ginger, 5g
Red chilli, 5g
Coriander, 5g
Brown rice, 25g (dry) 
Coconut oil, 5ml
Turkey breast, 235g 
Bean shoots, 20g
Soy sauce, 5ml
Lime juice, 5ml
Almonds, 15g 

 Method

01 Start with your vegetables: slice the peppers, broccoli, carrot and corn into thin sticks of a similar size and add the chopped shallot. Finely slice or crush the ginger, and mix with the chilli and coriander. Boil the rice in a pan for 25min.

02 Place a large wok over a high heat and add the coconut oil. Throw in the turkey to sear, then add the chopped ginger-chilli mix and sauté the lot together. Next add the assorted veg, along with beanshoots and a glug of soy sauce.

03 Keep moving everything around in the wok for an even cook – once the veg starts to soften and the meat is done, serve on top of the rice and pour over the remaining juices and a squeeze of lime. Top with almonds and devour.

Ingredients

Asparagus, 50g
Courgette, 50g
Quinoa, 50g 
Tuna steak, 140g 
Cumin, pepper and lemon zest, pinch each
Olive oil, 10ml
Cherry tomatoes, 30g
Basil, 5g
Lemon juice, 5ml

Method

01 Bring two pots of water to the boil on your stove. Cut the asparagus and courgette into short, thin sticks, then throw them into one of the pans. Cook for 3-4min, until soft. In the other pan, boil the quinoa, then strain and put aside.

02 Season the tuna steak with cumin, black pepper and lemon zest, then heat the olive oil in a non-stick pan. Drop the steak into the pan and enjoy the satisfying hiss. Immediately seal it on each side by gently pressing it down. 

03 Cook the tuna for 60sec per side – or longer if you prefer it cooked through, but it’s best rare. Pile the quinoa on your plate with the tomatoes, asparagus and courgette;  slice the tuna and layer on top. Garnish with basil and a squeeze of lemon.