Looking for inspiration for healthy meals throughout winter can be difficult. If you’ve been at work all day and it’s cold and dark, the last thing you want to do when you get home is to have to decide what to eat. It’s so easy to pick up a takeaway or to throw a ready meal in the microwave, and put off eating healthily until the weather gets better. We’ve put together five days of healthy lunches and evening meals that are super nutritious, quick and easy to make and all in one place.

Nutrition packed lunches 

Vegan chickpea curry jacket potatoes (serves 4)

Ingredients:

4 sweet potatoes

1 tbsp coconut oil

1 ½ tsp cumin seeds 

1 large onion, diced

2 garlic cloves, crushed

Thumb-sized piece ginger, finely grated

1 green chilli, finely chopped

1 tsp garam masala

1 tsp ground coriander

½ tsp turmeric

2 tbsp tikka masala paste

2 x 400g can chopped tomatoes

2 x 400g can chickpeas, drained

Lemon wedges and coriander leaves, to serve

Method:

1. Heat oven to 200C/180C fan/gas 6. Prick the sweet potatoes all over with a fork, then put on a baking tray and roast in the oven for 45 mins or until tender when pierced with a knife.
2. Meanwhile, melt the coconut oil in a large saucepan over medium heat. Add the cumin seeds and fry for 1 min until fragrant, then add the onion and fry for 7-10 mins until softened.
3. Put the garlic, ginger and green chilli into the pan, and cook for 2-3 mins. Add the spices and tikka masala paste and cook for a further 2 mins until fragrant, then tip in the tomatoes. Bring to a simmer, then tip in the chickpeas and cook for a further 20 mins until thickened. Season.
4. Put the roasted sweet potatoes on four plates and cut open lengthways. Spoon over the chickpea curry and squeeze over the lemon wedges. Season, then scatter with coriander before serving.

Nutrition Per Serving:

Calories: 276

Fat: 9g

Saturated Fat: 3g

Carbs: 32g

Sugar: 12g

Fibre: 11g

Protein: 12g

Salt: 0.3g

Spicy Chicken and Avocado Wraps (serves 2)

Ingredients:

1 chicken breast (approx 180g), thinly sliced at an angle

generous squeeze juice 0.5 lime

½ tsp mild chilli powder

1 garlic clove, chopped

1 tsp olive oil

2 seeded wraps

1 avocado, halved and stoned

1 roasted red pepper from a jar, sliced

A few sprigs coriander, chopped

Method:

1. Mix the chicken with the lime juice, chilli powder and garlic.
2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of mins – it will cook very quickly so keep an eye on it. Meanwhile, warm the wraps following the pack instructions or, if you have a gas hob, heat them over the flame to slightly char them. Do not let them dry out or they are difficult to roll.
3. Squash half an avocado onto each wrap, add the peppers to the pan to warm them through then pile onto the wraps with the chicken, and sprinkle over the coriander. Roll up, cut in half and eat with your fingers.

Nutrition Per Serving:

Calories:403

Fat: 16g

Saturated Fat: 4g

Carbs: 32g

Sugar: 2g

Fibre: 5g

Protein: 29g

Salt: 0.8g

Healthy Tomato Soup (serves 6)

Ingredients:

2 tbsp olive oil

2 onions, chopped

2 carrots, chopped

2 garlic cloves, crushed

2 red peppers, chopped

1 large sweet potato, peeled and chopped

2 x 400g cans tomatoes

1 low-salt veg or chicken stock cube

1 tsp dried oregano

3 rosemary sprigs, leaves picked and chopped

70ml double cream

Method:

1. Heat the oil in a large pan and cook the onion for 8-10 mins until softened and starting to take on a little colour. Add the carrots, garlic, peppers and sweet potato. Cook for a further 10 mins, stirring often and taking care not to burn the garlic. Add the tomatoes, stock, herbs and 1 litre of water. Bring to a simmer. Cover and cook for 20 mins until the sweet potato is soft.
2. Use a hand blender to whizz the soup until smooth. Stir in the cream and season to taste. Can be chilled for three days or frozen for up to three months.

Nutrition Per Serving:

Calories: 198

Fat: 10g

Saturated Fat: 5g

Carbs: 20g

Sugar: 14g

Fibre: 5g

Protein: 3g

Salt: 0.2g

Chicken satay salad (serves 2)

Ingredients:

1 tbsp tamari

1 tsp medium curry powder

¼ tsp ground cumin

1 garlic clove, finely grated

1 tsp clear honey

2 skinless chicken breast fillets (or use turkey breast)

1 tbsp crunchy peanut butter (choose a sugar-free version with no palm oil, if

possible)

1 tbsp sweet chilli sauce

1 tbsp lime juice

sunflower oil, for wiping the pan

2 Little Gem lettuce hearts, cut into wedges

¼ cucumber, halved and sliced

1 banana shallot, halved and thinly sliced

Coriander, chopped

Seeds from ½ pomegranate

Method:

1.  Pour the tamari into a large dish and stir in the curry powder, cumin, garlic and honey. Mix well. Slice the chicken breasts in half horizontally to make 4 fillets in total, then add to the marinade and mix well to coat. Set aside in the fridge for at least 1 hr, or overnight, to allow the flavours to penetrate the chicken.
2. Meanwhile, mix the peanut butter with the chilli sauce, lime juice, and 1 tbsp water to make a spoonable sauce. When ready to cook the chicken, wipe a large non-stick frying pan with a little oil. Add the chicken and cook, covered with a lid, for 5-6 mins on a medium heat, turning the fillets over for the last min, until cooked but still moist. Set aside, covered, to rest for a few mins.
3. While the chicken rests, toss the lettuce wedges with the cucumber, shallot, coriander and pomegranate, and pile onto plates. Spoon over a little sauce. Slice the chicken, pile on top of the salad and spoon over the remaining sauce. Eat while the chicken is still warm.

Nutrition Per Serving:

Calories: 353

Fat:10g

Saturated Fat: 2g

Carbs: 24g

Sugars: 21g

Fibre: 7g

Protein: 38g

Salt: 1.6g

Nutrition Packed Dinners

Slow cooker lasagne (serves 4)

Ingredients:

2 tsp rapeseed oil

2 onions, finely chopped

4 celery sticks (about 175g), finely diced

4 carrots (320g), finely diced

2 garlic cloves, chopped

400g lean (5% fat) mince beef

400g can chopped tomatoes

2 tbsp tomato purée

2 tsp vegetable bouillon

1 tbsp balsamic vinegar

1 tbsp fresh thyme leaves

6 wholewheat lasagne sheets (105g)

For the sauce

400ml whole milk

50g wholemeal flour

1 bay leaf

generous grating of nutmeg

15g finely grated parmesan

Method:

1. Heat the slow cooker if necessary. Heat the oil in a large non-stick pan and fry the onions, celery, carrots and garlic for 5-10 mins, stirring frequently until softened and starting to colour. Tip in the meat and break it down with a wooden spoon, stirring until it browns. Pour in the tomatoes with a quarter of a can of water, the tomato purée, bouillon, balsamic vinegar, thyme and plenty of black pepper, return to the boil and cook for 5 mins more.
2. Spoon half the mince in the slow cooker and top with half the lasagne, breaking it where necessary so it covers as much of the meat layer as possible. Top with the rest of the meat, and then another layer of the lasagne. Cover and cook on Low while you make the sauce.
3. Tip the milk and flour into a pan with the bay leaf and nutmeg and cook on the hob, whisking continuously until thickened. Carry on cooking for a few mins to cook the flour. Remove the bay leaf and stir in the cheese. Pour onto the pasta and spread out with a spatula, then cover and cook for 3 hours until the meat is cooked and the pasta is tender. Allow to settle for 10 mins before serving with salad.

Nutrition Per Serving:

Calories: 448

Fat: 12g

Saturated Fat: 6g

Carbs: 46g

Sugars: 19g

Fibre: 9g

Protein: 33g

Salt: 0.71g

Curried Chicken Pie (serves 4)

Ingredients:

2 tbsp cold pressed rapeseed oil

500g chicken breasts, cut into chunks

4 spring onions, sliced

3 garlic cloves, grated

thumb-sized piece ginger, grated

1 tbsp curry powder

1 large head broccoli, cut into florets, top of stalk thinly sliced

1 tsp soy sauce

250ml low-fat coconut milk, plus a splash

250ml chicken stock

1 heaped tsp cornflour mixed with 1 tbsp hot water

4 large handfuls kale

4 sheets filo pastry

½ tbsp nigella seeds

Method:

1. Heat oven to 220C/200C fan/gas 7. Pour 1 tbsp oil into a flameproof casserole dish. Add the chicken, season and fry for 4-5 mins on a medium heat, turning, until lightly browned. Remove with tongs and set aside.
2. Pour another ½ tbsp oil into the casserole dish and add the spring onions. Fry gently for a couple of mins, then stir in the garlic, ginger and curry powder. Cook for 1 min, then tip the chicken back into the pan, along with the broccoli, soy sauce, coconut milk, chicken stock and cornflour mixture. Bring to the boil, then stir in the kale. Once the kale has wilted, take the dish off the heat.
3. Mix the remaining oil with the splash of coconut milk. Unravel the pastry. Brush each sheet lightly with the oil mixture, then scrunch up and sit on top of the pie mixture. Scatter over the nigella seeds, then cook in the oven for 12 mins, or until the pastry is a deep golden brown. Leave to stand for a couple of mins before serving.

Nutrition Per Serving:

Calories: 461

Fat: 15g

Saturated Fat: 5g

Carbs: 33g

Sugars: 5g

Fibre: 9g

Protein: 43g

Salt: 1g

Healthy chicken pasta bake (serves 4)

Ingredients:

300g wholemeal penne

2 tsp olive oil

2 peppers (we used 1 yellow and 1 orange), deseeded and chopped

1 large courgette (160g), coarsely grated

3 large garlic cloves, finely grated

500g carton passata

1 tbsp smoked paprika

1½ tsp vegetable bouillon powder

1 tsp chilli powder (optional)

25g Kalamata olives (about 8), sliced

400g chicken breasts (2 large), cut into pieces

large handful of basil, chopped, plus extra to serve

100g ricotta

20g finely grated mature cheddar

Method:

1. Cook the pasta following pack instructions. Heat the oven to 180C/160C fan/gas 4.
2. Meanwhile, heat the oil in a large pan over a medium heat and fry the peppers for 8 mins, stirring until they start to soften. Add the courgette and garlic, stir for a few minutes more, then tip in the passata and stir in the smoked paprika, bouillon, chilli, if using, and olives. Simmer for 3-4 mins.
3. Drain the pasta, reserving the pasta water. Tip the pasta into the passata mixture along with the chicken, half a mug of the pasta water and the basil. Stir together well, then tip into baking dish.
4. Mix the ricotta in a bowl with 5 tbsp of the pasta water and spread across the top of the pasta. Sprinkle over the cheddar, then bake for 35 mins. Scatter with a few extra basil leaves, if you like, and serve.

Nutrition Per Serving:

Calories: 480

Fat: 13g

Saturated Fat: 5g

Carbs: 51g

Sugars: 11g

Fibre: 11g

Protein: 35g

Salt: 1.3g

Healthy vegan enchiladas (serves 4)

Ingredients:

For the wraps

180g spelt wholemeal flour, plus extra for dusting

2 tsp rapeseed oil

For the beans

2 orange or yellow peppers, quartered lengthways, deseeded and sliced

1 tbsp rapeseed oil

2 garlic cloves, finely grated

1 tsp ground cumin

2 tsp ground coriander

1 tsp vegetable bouillon powder

2 x 400g cans black beans

For the sauce

200ml passata

2 tomatoes, chopped

1 bay leaf

¼ tsp habanero chilli flakes (optional)

2 garlic cloves, crushed

For the guacamole

2 small red onions (75g each), finely chopped

2 tomatoes, roughly chopped

15g coriander, roughly chopped

2 avocados, peeled, stoned and roughly chopped

2 tbsp lime juice

Method:

1. Tip the flour into a medium bowl. Mix 2 tsp oil with 100ml water, then pour this over the flour and stir with a cutlery knife until the mixture starts to come together into a dough. Use your hands to form into a ball, then quarter and cover with a tea towel. Set aside.
2. To make the beans, tip the peppers and oil into a large non-stick pan set over a medium heat. Cover and cook for 10 mins, stirring every now and then. Add the garlic and spices, then tip in the bouillon powder. Drain one of the cans of black beans and tip in the beans, then add the other can of beans along with the liquid from the can. Cook for a few minutes, stirring until the mixture has reduced. Mash the beans a couple of times with the back of a wooden spoon to thicken.
3. To make the sauce, tip the passata and chopped tomatoes into a small pan with the bay, chilli flakes (if using), garlic and 2 tbsp water, then cover and simmer over a low heat for 5 mins. For the guacamole, mix all the ingredients together (or half of the ingredients, if you’re following the vegan Healthy Diet Plan) and set aside.
4. Heat the oven to 200C/180C fan/gas 4. Heat a large non-stick dry frying pan over a medium heat. Roll out one of the dough quarters on a lightly floured surface until very thin – it should be a roughly 21cm circle. Carefully transfer to the frying pan and cook for 1 min, then flip and cook for a few seconds more until cooked through and lightly golden. Repeat with the remaining dough pieces so you have four wraps.
5. Working with one wrap at a time, spoon a quarter of the bean mixture down the middle, then roll up and lay in a shallow ovenproof dish. Repeat with a second wrap, arranging this one next to the first, then lay the remaining filled wraps in a second shallow ovenproof dish. Spoon the tomato sauce over the wraps in the dishes, then cover with foil. Bake one dish for 15 mins, then uncover and bake for 5 mins more until the tops of the wraps are crisp at the edges. 

Nutrition Per Serving:

Calories: 602

Fat: 27g

Saturated Fat: 5g

Carbs: 60g

Sugars: 13g

Fibre: 23g

Protein: 19g

Salt: 0.59g

Spanish chicken stew (serves 4)

Ingredients

2 tbsp olive oil

500g skinless boneless chicken thighs

1 red pepper, cut into chunky pieces

1 large onion, sliced

2 garlic cloves, chopped

1 tbsp white wine vinegar

1 tbsp smoked paprika

400ml chicken stock

large handful black olives (such as couchillo)

50g flaked almonds, toasted

cooked rice or crusty bread, to serve

Method:

1. In a large saucepan, heat 1 tbsp of the oil. Season the chicken and brown on both sides for 7-8 mins until golden, then set aside on a plate. Put the remaining 1 tbsp oil in the pan with the pepper, onion and garlic. Fry on a medium heat for 8 mins or until slightly golden. Add the vinegar and cook for 1 min.
2. Return the chicken to the pan with the paprika and stock. Bring to the boil, then turn down to simmer for 25 mins until the chicken is cooked through. Add the olives and almonds, and serve with rice or crusty bread.

Nutrition Per Serving:

Calories: 329

Fat: 17g

Saturated Fat: 3g

Carbs: 8g

Sugars: 6g

Fibre: 4g

Protein: 34g

Salt: 0.7g

One way I like to ensure I’m eating healthy home-cooked meals throughout the cold winter months, is to batch cook and freeze these recipes, so that I always have a nutritious meal on hand that can be ready in no time at all! Check out even more healthy meal ideas here!

Much love

Caroline & Hannah xx

(all recipes from BBCGoodFood)