1-hour prep for 7 tasty, high-protein meals

Your lunch doesn’t have to be expensive, shop-bought fare that compromises your nutrition.  Today I spent just under 1-hour preparing 7 healthy, tasty, high-protein meals for £1.89 ($2.46) per portion.  Each flavourful portion contains two chicken thighs and packs at least 30g of protein, as well as vitamins and minerals from the vegetables and herbs.  Add a large serving of fresh, steamed veggies for about 40 p per portion and you’ve got a week’s worth of lunches (or dinners) for under £2.50 a go.

From two main ingredients, chicken thighs and butternut squash, plus herbs I had lying around, and tinned beans, preserved peppers and pre-cooked lentils that have been in my kitchen cupboards for months, I easily prepared 7 cost-effective, tasty and nutritious meal portions.  You don’t need advanced cookery skills or to use ‘cheap’ ingredients to produce cost-effective healthy food. 

Slow-cooked chicken thighs, butternut squash, lentils and beans  


7 chicken thighs

1/2 butternut squash

250g pre-cooked puy lentils

Tin hageolet beans

Sage, rosemary, salt & pepper, turmeric,

White wine, chicken stock


Pan fry the chicken thighs in butter, seasoned with salt, pepper and a little turmeric for colour, until golden brown.

Add the beans, lentils and butternut squash pieces to the slow-cooker (or casserole dish). 

Add the browned chicken thighs to the lentils, beans and squash in the slow-cooker.

Throw in some herbs (I had sage and rosemary lying around).

Add wine (if like me you have half a bottle in the cupboard) and chicken stock to level but not cover your ingredients.

Let your slow-cooker do its thing or casserole in the oven at 180 for a couple of hours.  

Roasted chicken thighs, butternut squash and fennel  


7 chicken thighs

½ butternut squash

1 fennel bulb

Jar of roasted peppers

Sage, rosemary, salt & pepper

Splash of white wine

Olive Oil


Place the chicken thighs in a roasting tin and season with salt & pepper.

Add butter squash pieces, fennel slices and peppers to the tin, surrounding the chicken.

Add a splash of white wine, sage and rosemary and glug of olive oil.

Roast in the oven at 180 for 1 – 1.15 hrs, depending on the speed of your oven.

Posted in Behaviour, Habit, Healthy Food.

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