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28/10/2026

Sticky Chinese Mango Chilli Chicken & Rice
Calories: 520–540 kcal | Protein: 45g

Chicken
* 150g chicken breast, cubed
* 5g cornflour
* 5g plain flour
* ½ tsp ginger-garlic paste
* Salt & black pepper
* 1 tsp (5g) oil

Mango & Vegetables
* 70g fresh mango, cubed
* 50g bell pepper, roughly chopped
* 40g onion, roughly chopped
* 1 garlic clove, finely chopped
* Fresh red or green chilli, to taste

Sticky Sauce
* 10ml dark soy sauce
* 15g sweet chilli sauce
* 5g red chilli paste
* 10g tomato ketchup
* 1 tsp rice vinegar
* 3g cornflour
* 50–60ml water
* Black pepper

To Serve
* 100g cooked jasmine rice
* Fresh chilli
* Spring onion
* ½ tsp black sesame seeds

Method
Coat the Chicken: Mix the chicken with the ginger-garlic paste, salt and pepper. Add the 5g flour and 5g cornflour and toss until every piece has a very thin coating.

Get it Crispy: Heat 1 tsp oil in a good non-stick frying pan over medium-high heat. Add the chicken in a single layer and leave it alone initially so the coating can brown. Turn and cook until golden and cooked through. Remove from the pan.

You don’t need anything close to the original recipe’s deep-frying oil to get good texture here.

Cook the Vegetables: In the same pan, add the garlic, chilli, onion and pepper. Stir-fry over high heat for 1–2 minutes. You want them slightly charred but still with some bite.

Make the Sauce: Mix the soy, sweet chilli, chilli paste, ketchup, vinegar, 3g cornflour and water. Pour it into the hot pan and let it bubble for about a minute until it becomes thick, glossy and sticky.

Finish: Return the chicken to the pan and toss until thoroughly coated. Add the mango right at the end and toss for only 20–30 seconds. That keeps the mango in juicy chunks rather than having it disappear into the sauce.

27/10/2026

Mediterranean Chicken & Bulgur Pilaf Bowl
Bulgur Pilaf

Calories: 500 kcal l Protein: 48g

* 60g dry bulgur wheat
* ½ tsp olive oil
* ¼ small onion, finely diced
* ½ yellow or red pepper, diced
* 1 small tomato, diced
* 1 tsp tomato paste
* ½ tsp paprika
* ¼ tsp ground cumin
* ¼ tsp dried oregano
* 150ml chicken or vegetable stock
* Salt & black pepper

Herby Chicken

* 150g chicken breast, cubed
* ½ tsp olive oil
* ½ tsp dried oregano
* ¼ tsp garlic powder
* ¼ tsp paprika
* Squeeze of lemon
* Salt & black pepper

Garlic Yogurt

* 80g Greek yogurt
* ½ small garlic clove, grated
* Squeeze of lemon
* Pinch of salt

To Finish

* 25g red onion, very thinly sliced
* Generous handful fresh parsley
* Chilli flakes, optional

Method

Make the Pilaf: Heat ½ tsp olive oil in a small saucepan. Add the onion and pepper and cook for 2–3 minutes until beginning to soften. Add the tomato paste, paprika, cumin and oregano and cook for another 30 seconds.

Add the dry bulgur and stir it through the tomato mixture for about a minute so the grains become coated and lightly toasted.

Pour in the stock, add the fresh tomato and season with salt and pepper. Bring to a gentle simmer, cover and cook for approximately 10–12 minutes, or according to your bulgur’s packet instructions. Turn off the heat and leave covered for another 5 minutes. Fluff with a fork and stir through some chopped parsley.

Cook the Chicken: Toss the chicken with olive oil, oregano, garlic powder, paprika, lemon, salt and pepper. Cook in a hot non-stick frying pan for around 6–8 minutes, turning until lightly golden and cooked through.

Make the Garlic Yogurt: Mix the Greek yogurt with garlic, lemon and a small pinch of salt.

Build the Bowl: Spoon in the warm bulgur pilaf. Add the herby chicken and a generous dollop of garlic yogurt. Finish with the sliced red onion and lots of fresh parsley.

26/10/2026

Miso & Bacon High-Protein Mac & Cheese
Calories: 520 kcal l Protein: 40g

Mac & Cheese

* 65g dry macaroni
* 100g cottage cheese
* 25g mature cheddar, grated
* 10g Parmesan, finely grated
* 1 tsp white miso paste
* 30–40ml milk
* ½ tsp Dijon mustard
* ¼ tsp garlic powder
* Black pepper
* 30g lean bacon, finely diced

Parmesan Crisp

* 10g Parmesan, finely grated
* Pinch of chilli flakes
* Cracked black pepper

👩‍🍳 Instructions

Cook the Pasta: Bring a small saucepan of salted water to the boil. Cook the macaroni until just al dente. Before draining, reserve around 60ml of the pasta water.

Crisp the Bacon: Add the diced bacon to a non-stick frying pan over medium-high heat. Cook until deeply golden and crispy. Remove and set aside.

Blend the Protein Sauce: Add the cottage cheese, milk, miso, Dijon mustard, garlic powder and plenty of black pepper to a blender. Blend until completely smooth and creamy.

Make it Cheesy: Return the drained pasta to the saucepan over low heat. Pour in the cottage-cheese mixture and add the cheddar and 10g Parmesan. Stir gently until the cheese melts and coats the pasta. Add a splash of reserved pasta water until you have a glossy, creamy sauce.

23/10/2026

Charred Steak, Sweet Potato & Avocado Power Bowl
Calories: 560 kcal l Protein: 43g

Steak

* 150g lean sirloin steak
* ½ tsp olive oil
* ½ tsp smoked paprika
* ½ tsp garlic powder
* Sea salt & cracked black pepper

Sweet Potato & Corn

* 100g sweet potato, cut into cubes
* 60g sweetcorn
* ½ tsp smoked paprika
* ½ tsp olive oil
* Pinch of salt

Fresh Bowl

* 50g avocado, sliced
* 80g cucumber, sliced
* 60g cherry tomatoes, halved
* 25g red onion, thinly sliced
* ½ yellow/orange pepper, sliced

Quick Lime Dressing

* Juice of ½ lime
* 1 tsp olive oil
* ½ tsp honey
* Pinch of chilli flakes
* Salt & pepper

Instructions

Roast the Sweet Potato: Toss the sweet potato with olive oil, smoked paprika and salt. Air-fry at 190°C for 12–15 minutes, turning halfway, or roast at 200°C for 20–25 minutes until browned and tender.

Char the Vegetables: Add the corn and pepper to a very hot dry pan. Cook for 3–4 minutes until lightly blistered and charred. Remove and set aside.

Make the Tomato Salad: Toss the tomatoes and red onion with a little of the lime juice, salt and cracked pepper. Leave for a few minutes while you cook the steak.

Cook the Steak: Pat the steak dry and season with paprika, garlic powder, salt and pepper. Heat a pan until very hot, add the oil and sear for roughly 2–3 minutes per side for medium-rare, depending on thickness. Rest for 5 minutes, then slice across the grain.

Make the Dressing: Whisk together the lime juice, olive oil, honey, chilli flakes and a pinch of salt.

Build the Bowl: Arrange the cucumber, avocado, tomato-onion salad, charred pepper, sweet potato and corn around the bowl. Lay the sliced steak across the centre and spoon over the lime dressing.

22/10/2026

Cantonese-Style Beef & Rice Bowl with Crispy Egg
Cals: 490 kcal l Protein: 36g

Cantonese Beef
* 120g lean beef mince, ideally 5% fat
* 1 garlic clove, finely minced
* 1 tsp fresh ginger, grated
* 1 spring onion, finely sliced
* ½ tsp sesame oil
* 40g frozen peas
* Fresh red chilli, sliced, to taste

Sauce

* 1 tbsp light soy sauce
* 1 tsp oyster sauce
* 1 tsp honey
* ½ tsp dark soy sauce
* 1 tsp rice vinegar
* 2 tbsp water
* Pinch of white pepper

Rice & Egg

* 100g cooked jasmine rice
* 1 large egg
* Cooking spray or ½ tsp oil
* Chilli crisp or chilli oil, optional

Instructions

Cook the Rice: Cook the jasmine rice according to the packet instructions until fluffy. Keep warm while you prepare the beef.

Mix the Sauce: Combine the light soy, oyster sauce, honey, dark soy, rice vinegar, water and white pepper in a small bowl.

Brown the Beef: Heat a non-stick frying pan over medium-high heat. Add the mince and spread it across the pan. Leave it undisturbed for about a minute so it develops some caramelised edges, then break it apart and cook for another 2–3 minutes.

Add the Aromatics: Add the garlic, ginger and spring onion. Stir-fry for about 30–60 seconds until fragrant.

Make it Glossy: Add the peas followed by the sauce. Toss everything together and cook for another 2 minutes. The sauce should reduce enough to coat the beef but leave it juicy rather than dry.

Fry the Egg: Lightly spray a pan with oil and fry the egg until the white is set and the edges are lightly crisp, keeping the yolk soft and runny.

Build the Bowl: Spoon the jasmine rice into the bowl, pile the Cantonese-style beef and peas over it and finish with the fried egg. Scatter over sliced red chilli and, if you like, a small drizzle of chilli crisp.

21/10/2026

Crispy Chilli Chicken & Rice Bowl
Cals: 640 kcal l Protein: 55g

Ingredients

Crispy Chilli Chicken
180g chicken breast, sliced into strips
1 tsp soy sauce
1 tsp sesame oil
1 tsp cornflour
½ tsp garlic powder
½ tsp smoked paprika
¼ tsp black pepper
Cooking spray or 1 tsp neutral oil

Chilli Sauce
1 tbsp light soy sauce
1 tbsp sweet chilli sauce
1 tsp honey
1 tsp rice vinegar
1 tsp sriracha or chilli sauce
1 garlic clove, finely grated
1 tsp fresh ginger, finely grated
2 tbsp water

Rice
60g dry jasmine or basmati rice
120ml water
Pinch of salt

Vegetables
½ corn on the cob, cooked and cut into pieces
½ yellow pepper, sliced
1 spring onion, sliced
1 red chilli, sliced
Large handful fresh coriander

Instructions
1. Cook the Rice
Rinse the rice until the water runs mostly clear. Add to a saucepan with the water and a pinch of salt. Bring to a simmer, cover and cook on low for 10–12 minutes. Remove from the heat and leave covered for another 5 minutes.

2. Prepare the Chicken
Add the chicken to a bowl with the soy sauce, sesame oil, cornflour, garlic powder, paprika and black pepper. Toss thoroughly until every piece is lightly coated.

3. Make the Chilli Sauce
Mix the soy sauce, sweet chilli sauce, honey, rice vinegar, sriracha, garlic, ginger and water in a small bowl.

4. Crisp the Chicken
Heat a large non-stick frying pan or wok over medium-high heat. Lightly coat with oil and add the chicken in a single layer. Cook for 5–7 minutes, turning occasionally, until golden, slightly crispy and cooked through.

5. Add the Sauce
Pour the chilli sauce into the hot pan. Toss the chicken continuously for 1–2 minutes until the sauce reduces and becomes glossy, coating the chicken.

6. Cook the Vegetables
Remove the chicken and quickly fry the pepper and corn in the same pan for 2–3 minutes. You want them hot with a little colour while retaining some bite.

7. Build the Bowl
Spoon the rice into a large bowl. Arrange the crispy chilli chicken, corn and peppers over the top. Add a generous handful of fresh coriander.

8. Finish
Scatter over the spring onion and fresh red chilli. Finish with lime juice and freshly cracked black pepper.

20/10/2026

Steak, Burrata & Charred Corn Salad with Pesto
Cals: 600 kcal l Protein: 52g

Ingredients

Steak
150g lean sirloin or rump steak
½ tsp olive oil
Salt
Freshly cracked black pepper

Salad
80g romaine lettuce, roughly chopped
½ cucumber, sliced
½ corn on the cob
Handful fresh basil leaves
10g pine nuts, lightly toasted
Salt and black pepper

Burrata & Pesto
60g burrata
15g basil pesto
1 tsp lemon juice

Finish
Freshly cracked black pepper
Pinch of flaky sea salt
Extra basil, optional

Instructions

1. Char the Corn
Heat a griddle or frying pan over medium-high heat. Cook the corn for 6–8 minutes, turning regularly, until tender and lightly charred. Cut into smaller pieces or slice the kernels from the cob.

2. Cook the Steak
Pat the steak dry, rub with olive oil and season generously with salt and black pepper. Heat a frying pan until very hot and sear for around 2–3 minutes per side for medium-rare, depending on thickness. Rest for 5 minutes before slicing against the grain.

3. Toast the Pine Nuts
Add the pine nuts to a dry frying pan over medium-low heat. Toast for 1–2 minutes until lightly golden.

4. Build the Salad
Add the romaine, cucumber, basil and charred corn to a large bowl or plate. Season lightly with salt, pepper and lemon juice.

5. Add the Steak & Burrata
Arrange the sliced steak over the salad. Tear the burrata into pieces and scatter throughout.

6. Finish
Spoon the pesto over the burrata and salad, then scatter over the toasted pine nuts. Finish with cracked black pepper and flaky sea salt.

19/10/2026

Pepper Beef Rice Bowl
Cals: 520 kcal l Protein: 45g

Ingredients
Pepper Beef:
150g lean beef steak, thinly sliced
1 tbsp light soy sauce
1 tsp oyster sauce
1 tsp rice vinegar or lime juice
1 garlic clove, finely grated
½ tsp sesame oil
½ tsp honey
1 tsp freshly cracked black pepper
Cooking spray

Rice:
100g cooked jasmine or basmati rice

Fresh Toppings:
½ cucumber, thinly sliced
2 spring onions, sliced
Large handful fresh coriander
½ green chilli, finely sliced
1 tsp black sesame seeds

Optional Finish:
Extra cracked black pepper
Chilli flakes or fresh chilli
Squeeze of lime

Instructions
1. Make the Pepper Sauce:
Mix the soy sauce, oyster sauce, rice vinegar, garlic, sesame oil, honey and plenty of freshly cracked black pepper in a small bowl.
1. Cook the Beef:
Heat a wok or non-stick frying pan over high heat and lightly coat with cooking spray. Add the beef in a single layer and sear for around 1–2 minutes per side until deeply browned.
1. Glaze the Beef:
Pour the pepper sauce into the hot pan. Toss the beef through the sauce for 1–2 minutes until glossy, slightly sticky and cooked to your liking.
1. Prepare the Bowl:
Add the warm rice to a bowl. Arrange the sliced cucumber and coriander around the rice, then pile the pepper beef over the top.
1. Finish:
Scatter generously with spring onion, green chilli and black sesame seeds. Add another crack of black pepper and a squeeze of lime if you like

16/10/2026

Blueberry Chocolate Protein Pancakes with Sweet Cottage Cheese Cream

Cals: 500 kcal l Protein: 43g

Ingredients (Serves 1)

Chocolate Pancakes:
40g oat flour
15g chocolate protein powder
1 egg
50ml milk
½ small banana, mashed
1 tsp cocoa powder
½ tsp baking powder
½ tsp vanilla extract
Pinch of salt
Cooking spray

Blueberries:
50g fresh blueberries
A few extra for topping

Sweet Cottage Cheese Cream:
100g low-fat cottage cheese
30g Greek yogurt
1 tsp honey or maple syrup
½ tsp vanilla extract
Sweetener to taste, optional

Finish:
Cinnamon, for dusting
A few fresh blueberries

Instructions
1. Make the Pancake Batter:
Mix the oat flour, protein powder, cocoa and baking powder.
Add the egg, mashed banana, almond milk and vanilla.
Whisk until you have a thick, smooth batter, adding a splash more milk if needed.
Gently fold in most of the blueberries.
1. Cook the Pancakes:
Heat a non-stick frying pan over medium-low heat and lightly coat with cooking spray.
Spoon the batter into 3–4 small, thick pancakes.
Cook for around 2–3 minutes until bubbles appear, flip and cook for another 1–2 minutes.
1. Make the Sweet Cottage Cheese Cream:
Blend the cottage cheese, Greek yogurt, honey and vanilla until completely smooth and creamy.
Taste and add a little sweetener if you prefer it sweeter.
1. Build the Stack:
Stack the warm chocolate pancakes in a shallow bowl.
Spoon the cottage cheese cream generously over the top, allowing some to run down the sides.
1. Finish:
Top with the remaining blueberries.
Dust generously with cinnamon and serve immediately.

15/10/2026

Teriyaki Chicken Rice Bowl with Edamame & Broccoli
Calories: 520 kcal l Protein: 60g

Ingredients
Teriyaki Chicken:
170g chicken breast
1 tbsp teriyaki sauce
1 tsp light soy sauce
½ tsp honey
½ tsp grated fresh ginger
1 garlic clove, minced
Cooking spray
Black pepper

Rice & Vegetables:
100g cooked jasmine or basmati rice
70g shelled edamame
100g broccoli, cut into florets
1 spring onion, sliced, optional

Toppings:
½ fresh red chilli, sliced
1 tbsp crispy onions
1 tsp teriyaki sauce, for finishing

Instructions
1. Marinate the Chicken:
Mix the teriyaki sauce, soy sauce, honey, ginger and garlic.
Coat the chicken thoroughly and leave to marinate for 10–15 minutes if you have time.
1. Cook the Chicken:
Lightly spray the chicken with cooking spray.
Air-fry at 190°C for 14–17 minutes, turning halfway and brushing with a little of the teriyaki mixture.
Rest for 5 minutes before slicing.
1. Cook the Rice:
Cook the rice according to packet instructions until tender and fluffy.
Measure out 100g cooked rice for the bowl.
1. Cook the Greens:
Steam or blanch the broccoli for 3–4 minutes until tender but still bright green.
Cook the edamame for 3–5 minutes, then drain.
1. Build the Bowl:
Add the rice to the base of the bowl and arrange the broccoli and edamame around it.
Place the sliced teriyaki chicken over the centre.
1. Finish:
Drizzle with the extra teaspoon of teriyaki sauce.
Scatter over fresh chilli, spring onion and crispy onions for crunch.

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Strovolos
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Website

http://Fuelledbyfitness.com/

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