Healthy Eating Recipes

Each recipe below includes approximate macronutrient values per serving. These figures are estimates based on standard ingredient databases and may vary depending on specific brands and portion sizes. We encourage you to consult a registered dietitian for personalised dietary advice.

Grilled Chicken & Quinoa Power Bowl

Serves: 2  |  Prep: 15 min  |  Cook: 25 min

Estimated per serving: 480 kcal · 38 g protein · 42 g carbohydrates · 16 g fat

Ingredients

• 150 g quinoa (dry weight)
• 250 g chicken breast, trimmed
• 1 medium sweet potato, diced (approx. 200 g)
• 100 g baby spinach
• 1 avocado, sliced
• 1 tablespoon olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Method

1. Cook quinoa according to packet directions. Set aside to cool slightly.
2. Preheat grill or pan to medium-high heat. Season chicken breast with salt, pepper and a drizzle of olive oil. Cook for approximately 6–7 minutes per side until internal temperature reaches 75 °C.
3. Roast diced sweet potato at 200 °C for 20 minutes or until tender.
4. Assemble bowls: divide quinoa, spinach, sweet potato and sliced avocado between two bowls. Slice chicken and place on top.
5. Dress with lemon juice and remaining olive oil.

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Baked Salmon with Roasted Vegetables

Serves: 2  |  Prep: 10 min  |  Cook: 25 min

Estimated per serving: 520 kcal · 35 g protein · 28 g carbohydrates · 28 g fat

Ingredients

• 2 salmon fillets (approx. 150 g each)
• 200 g broccoli florets
• 200 g cherry tomatoes
• 1 medium zucchini, sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Fresh dill for garnish

Method

1. Preheat oven to 200 °C. Line a baking tray with baking paper.
2. Arrange broccoli, tomatoes and zucchini on the tray. Drizzle with 1 tablespoon olive oil and season.
3. Place salmon fillets on the tray. Drizzle with remaining oil and garlic.
4. Bake for 20–25 minutes until salmon flakes easily with a fork.
5. Garnish with fresh dill and serve.

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Overnight Oats with Seasonal Fruit

Serves: 1  |  Prep: 5 min  |  Refrigerate: overnight

Estimated per serving: 380 kcal · 14 g protein · 52 g carbohydrates · 12 g fat

Ingredients

• ½ cup rolled oats (45 g)
• ½ cup milk of choice (120 ml)
• ¼ cup Greek yoghurt (60 g)
• 1 tablespoon chia seeds
• 1 teaspoon honey (optional)
• Fresh seasonal fruit (berries, banana, passionfruit)

Method

1. Combine oats, milk, yoghurt and chia seeds in a jar or container.
2. Stir well, cover and refrigerate overnight (at least 6 hours).
3. In the morning, top with seasonal fruit and honey if desired.