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Nutritional Notes:

The lean meat with vegetables is a low calorie meal providing 63 grams of protein per serve. The high vegetable content provides a moderate amount of fibre but more importantly the majority of this fibre is soluble. Vegetables have a low energy density and as a result this meal is great for weight loss. Overall an "Eat Regularly" 81 out 100

Chicken, Steak or Fish and Steamed Vegetables

Ingredients - Serves 2

Chicken (81 out of 100)

  • 400 grams Chicken Breast
  • 2 Tablespoons Chives
  • 1/2 small Chili
  • 1 teaspoon of mixed Thyme, Marjoram and Rosemary (dried herbs is ok)
  • 1 Tablespoon Olive or Canola oil


  • Dice your Chives, Chili and mixed herbs
  • Combine your Hhrbs to a tablespoon of olive oil and place in pan
  • Heat the pan and add the chicken breasts. Dicing the chicken into strips or cubes will ensure the chicken is cooked consistantly without burning the outside
  • Serve with a side of steamed vegetables

Alternative meat - Beef

  • 400 grams lean beef
  • 2 Garlic Cloves
  • 1 Teaspoon of mixed Thyme, Marjoram and Rosemary (dried herbs is ok)
  • Sea Salt
  • 1 Tablespoon Olive or Canola oil


  • Garlish steak with Diced Herbs and Sea Salt
  • Heat olive oil and Garlic in pan and add steak. Cook to desired texture
  • Serve with steamed vegetables

Alternative meat - Fish

  • 600 grams white fish
  • 1 Tablespoon of fresh Corriander
  • 1 tablespoon of fresh Parsley
  • Cracked Pepper
  • Sea Salt
  • 4 Tablespoons Lemon juice


  • If baking your fish in the oven, preheat to the oven to 200 degress celcius
  • Season your fish with diced corriander, parsley, pepper and sea salt. Place the fish in foil (for oven baked) with 2 Tablespoons of lemon juice. If using a frying pan add a tablespoon of olive oil to the pan along with 2 Tablespoons of lemon juice
  • Cook until the flesh of the fish begins to seperate. This will take aproximately 20-25 in the oven or 10-15 minutes for pan fried fish.
  • Add remaining 2 Tablespoons of lemon juice and serve with steamed vegetables


  • 1 cob corn
  • 1/3 broccoli bunch
  • 1/2 cup frozen peas
  • 1/2 medium sweet potato
  • 1 medium potato

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