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Fuelled By Flavour

Rediscovering me, one flavourful, fitness-focused, nutrition-wise day at a time

04/11/2026

Creamy Coconut & Greek Yoghurt White Bean Chicken Chilli
Cals: 580 | Protein: 57 g | Carbs 34 g

Ingredients

Chicken chilli

* 130g cooked shredded chicken breast
* 100g cannellini beans, drained
* ½ small onion, diced
* 1 garlic clove, minced
* ½ green pepper, diced
* ½ tsp ground cumin
* ½ tsp smoked paprika
* ½ tsp ground coriander
* ¼ tsp dried oregano
* 150ml chicken stock
* 1 tsp olive oil
* Salt, black pepper and chilli flakes
* Juice of ½ lime

Creamy coconut sauce

* 50ml light coconut milk
* 60g plain Greek yoghurt (2% or 0%)
* ½ tsp cumin
* ½ tsp lime juice
* Black pepper

Toppings

* 30g avocado, diced
* 15g grated cheese
* Fresh coriander
* Fresh red chilli
* Extra Greek yoghurt, if desired

Method

1. Heat olive oil in a saucepan. Add onion and green pepper and cook until softened.
2. Add garlic, cumin, paprika, coriander and oregano. Cook for 30 seconds.
3. Add cannellini beans and chicken stock. Simmer for 5–7 minutes.
4. Mash a few of the beans against the side of the pan to naturally thicken the sauce.
5. Add shredded chicken and coconut milk. Simmer gently for 3–4 minutes.
6. Remove from the heat and allow to cool slightly.
7. Stir the Greek yoghurt through gradually. This creates a creamy sauce without splitting the yoghurt.
8. Finish with lime juice, salt, pepper and chilli flakes.
9. Serve with avocado, cheese, fresh coriander and sliced chilli.

02/11/2026

Over night marinated Korean Mayak Eggs with Fragrant Jasmine Rice
Calories 390 l Protein 18g

Ingredients

Mayak eggs

* 2 large eggs
* 2 tbsp light soy sauce
* 2 tbsp water
* 1 tsp honey
* 1 garlic clove, finely minced
* 1 spring onion, finely sliced
* ½ small red chilli, finely chopped
* ½ tsp sesame seeds
* ¼ tsp sesame oil

To serve

* 150g cooked jasmine rice
* 1 spring onion, chopped
* 1 tsp crispy fried shallots
* Extra red chilli
* Sesame seeds
* A little of the egg marinade

Method

1. Cook the eggs

1. Bring a saucepan of water to a gentle boil.
2. Carefully add the eggs.
3. Cook for 6½–7 minutes for jammy yolks.
4. Transfer immediately into iced water for 5–10 minutes.
5. Carefully peel the eggs.

2. Make the marinade

1. Combine soy sauce, water and honey.
2. Add garlic, spring onion, chilli, sesame seeds and sesame oil.
3. Stir until the honey dissolves.

3. Marinate

1. Place the peeled eggs in a small container.
2. Pour over the marinade.
3. Turn the eggs occasionally to ensure even colouring.
4. Refrigerate for at least 6 hours, ideally overnight.

4. Assemble

1. Place warm jasmine rice in a bowl.
2. Cut the eggs in half and arrange over the rice.
3. Spoon over a little marinade.
4. Finish with spring onions, crispy shallots, chilli and sesame seeds.

A few tips

* For the perfect jammy yolk, stick to 6½–7 minutes.
* Use a small container so the eggs are well coated in marinade.
* Add chilli oil just before serving for extra heat.
* Keep refrigerated and consume within 3 days.

29/10/2026

Miso & Gochujang Steak Ramen Bowl
Approximate macros:Using 120g lean steak, 70g dry ramen, one egg and the vegetables:
Cals: 600–650 kcal l Protein: 45–50g

Miso-Gochujang Ramen

* 1 pack ramen noodles, about 70–80g dry
* 400ml chicken or beef stock
* 1 tbsp white miso paste
* 1–2 tsp gochujang
* 1 tsp reduced-salt soy sauce
* 1 tsp rice vinegar
* ½ tsp sesame oil
* 1 small garlic clove, grated
* ½ tsp fresh grated ginger
* 50ml milk or light coconut milk, optional for a creamier broth

Steak

* 120–150g sirloin or rump steak
* Salt & black pepper
* Cooking spray or ½ tsp oil

Toppings

* 1 egg
* 50g edamame
* 40g sweetcorn
* 70g broccoli
* ½ small red/yellow pepper, sliced
* 2 spring onions, sliced
* Fresh red chilli
* ½ tsp black sesame seeds

Method

Cook the egg: Lower the egg into boiling water and cook for 6½–7 minutes for a jammy centre. Transfer immediately to cold water, peel and halve.

Sear the steak: Season well with salt and pepper. Heat a frying pan until very hot and sear the steak for around 2–3 minutes per side, depending on thickness. Rest for 5 minutes before slicing.

Make the broth: Add garlic and ginger to a saucepan with a little cooking spray and cook for about 30 seconds. Pour in the stock and stir through the gochujang, soy and rice vinegar. Simmer for 2–3 minutes.

Turn the heat right down before whisking in the miso. Avoid vigorously boiling the broth once you’ve added the miso. Add the sesame oil and optional milk/coconut milk.

Cook the ramen: Add the noodles directly to the broth and cook according to the packet, usually 2–4 minutes.

Meanwhile, steam or blanch the broccoli and edamame. You can leave the peppers fresh for crunch or quickly char them in the steak pan.

Build your bowl: Pour the noodles and spicy broth into a large bowl. Arrange the sliced steak, broccoli, edamame, corn, peppers and jammy egg over the top. Finish with spring onion, chilli and black sesame.

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.

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Strovolos
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Website

http://Fuelledbyfitness.com/

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