Nadia De Marco

Eating healthy can feel overwhelming, but it doesn’t have to be complicated.

This is lunch: 2 poached eggs, 2 slices of wholemeal toast. Ready in under 10 minutes, no new recipe required.

350 calories, 22g protein, no thinking involved.

You don’t need a meal plan to eat well. You need meals like this one.

If you want to find out HOW I would drop a dress size in 90 days - even with work, kids and zero free time comment the word ‘PLAN’ and I will send you a FREE 7 step Kickstart Plan!

Comfort food that actually fits your goals 🙌

This crispy Chicken Parmesan tray bake comes in at around 35g protein and just over 300 calories per portion.

Perfect if you’re trying to lose weight but still want meals that feel satisfying.

Method:
➡️ Mix 500g lean chicken mince with your favourite seasonings.
➡️ Press onto a parchment-lined baking tray until around 1cm thick.
➡️ Cover both sides in 2 beaten eggs.
➡️ Coat with a mixture of 80g breadcrumbs and 40g grated Parmesan.
➡️ Spray generously with olive oil.
➡️ Bake at 200°C (180°C fan) for 20-25 minutes, flipping halfway if you want both sides extra crispy.
➡️ Serve with green beans and a large salad.

✅ High protein
✅ Easy to make
✅ Family friendly
✅ No boring chicken and rice

Top tip: Use a MUCH bigger tray and a much bigger sheet of parchment paper than I did 😂. Trust me, it’ll save you cleaning breadcrumbs and chicken mix off every surface in your kitchen.

Save this one for later and let me know if you try it 👇

400 calories can look very different. 👀

You could eat 400 calories of crisps and chocolate… or 400 calories of colourful veg that fills a huge bowl.

Weight loss isn’t about cutting out your favourite foods. it’s about making choices that help you stay fuller for longer.

More volume = more fullness = less temptation to snack later.

That’s why adding more vegetables to your meals can make losing weight feel so much easier. 🥦🥕🫑🌽

Follow for more simple weight loss tips like this. 💚

Lamb Kofta Curry 🍛

This one is packed with flavour, protein and plenty of veg — and the lamb meatballs make it feel like a proper comforting curry without being overly heavy.

Serves 4

For the curry:

* 2 tbsp olive oil
* 200g shallots, chopped
* 1 garlic clove, chopped
* 10g fresh ginger, grated
* 1 Birds Eye chilli, chopped
* 2 tbsp turmeric
* 3 tbsp garam masala
* 700g passata
* 3 peppers, sliced
* 100g spinach

For the koftas:

* 500g 10% lamb mince
* 2 Birds Eye chillies
* 2 garlic cloves
* 200g shallots
* 5g fresh ginger
* 1 tbsp fennel seeds
* 3 tbsp desiccated coconut

Method:

Heat the oil in a large pan. Add the shallots, garlic and ginger and gently cook until softened.

Add the chilli, turmeric and garam masala and cook for around 5 minutes. Add the peppers, mix well, then pour in the passata and add the spinach. Cover and leave to gently simmer while you make the meatballs.

For the koftas, blitz the chillies, shallots and garlic in a blender. Add to a bowl with the lamb mince, fennel seeds, ginger and desiccated coconut. Mix well and shape into 16 golf-ball-sized meatballs.

Add the meatballs to the sauce, cover and cook gently for around 20 minutes, turning them halfway through if needed.

Serve with rice or flatbread. 👌

Approx nutrition per serving (curry only):
🔥 ~470 calories
💪 ~40g protein
🥑 ~29g fat
🍚 ~31g carbs

Nutrition is approximate and will vary slightly depending on the specific brands/products used. Rice or flatbread is not included.

Save this one for your next curry night! 🍛

Carbs themselves have never been the enemy!

The problem is the balance is all off. A diet full of carbs is likely to be too high in calories but by finding more of a balance between carbs, protein and fats means you don’t have to ban carbs.

Cutting them out completely, even for a short time, makes sticking to your diet and getting the results you really want incredibly tough!

If you want find how you can drop a dress size in 90 days - even with work, kids and zero free time then comment the word ‘PLAN’ and I’ll send you my FREE 7 step kickstart plan!

This is one of those meals that proves weight loss food does NOT have to mean tiny portions or boring salads 🙌

These stuffed peppers are high volume, filling and packed with protein, making them a great option if you’re trying to lose weight while still eating meals you actually enjoy.

🍽️ Per portion (if split into 4): ~530 calories
💪 ~28g protein
🥔 ~62g carbs
🥑 ~17g fat

Stuffed Peppers 🌶️

Ingredients

* 250g uncooked rice, cooked
* 500g 5% pork mince
* 40g Parmesan
* 1 onion, finely chopped
* 1 egg
* 4 red peppers
* 300g homemade pasta sauce
* Mixed salad, to serve

Method

1. Cook the rice. Add it to a bowl with the onion, Parmesan, mince and egg. Mix well.
2. Cut the peppers in half, remove the seeds and place them on a baking tray.
3. Fill each pepper half with the mixture.
4. Bake at 200°C for 20 minutes.
5. Remove from the oven, top with the homemade pasta sauce and return to the oven for another 10 minutes.
6. Serve with a big mixed salad.

Save this one for your next dinner 👆

Because losing weight doesn’t mean eating less food. It means making your meals go further.

1 more sleep 🎉