Eatwellwith.Emma

Eatwellwith.Emma Nutrition coach: inspiring everyday people to eat well for health and fat loss 💜

Salmon rice bowls 🐟 Quick and easy midweek meal using to help keep it flavoursome 🤍706cals and 27g protein 🐟 125g rice,...
21/04/2026

Salmon rice bowls 🐟
Quick and easy midweek meal using to help keep it flavoursome 🤍

706cals and 27g protein 🐟

125g rice, salad, 1/3 bag of ranch slaw,half of a small avocado, a salmon fillet, 1/3 of the sauce and pickled cucumber. Top with sesame seeds and crispy onions.

Cut this down to 440 cals if you only have 1/4 of the avocado and swap out the rice for extra salad 🥗

Both with lots of volume (these bowls are pretty big!) and really filling!

Smoky hunters chicken salad bowls 🔥🥗All the comfort of hunters chicken… but fresh, colourful, and packed with goodness. ...
10/04/2026

Smoky hunters chicken salad bowls 🔥🥗
All the comfort of hunters chicken… but fresh, colourful, and packed with goodness. Think juicy chicken, crispy bacon, roasted sweet potatoes, crunchy salad, and that smoky BBQ flavour tying it all together 🤌
High protein, full of flavour, and actually keeps you full 👏
Perfect for an easy lunch or meal prep win 🤍

Mini egg brownies 🤍Definitely not healthy, but such a crowd pleaser at Easter 🐣 Calories: 423 per slice (makes 16)Ingred...
03/04/2026

Mini egg brownies 🤍
Definitely not healthy, but such a crowd pleaser at Easter 🐣

Calories: 423 per slice (makes 16)

Ingredients:

180g butter
180g dark chocolate
100g plan flour
1/2 tsp salt
30g cocoa powder
260g caster sugar
3 eggs
3 bags mini eggs
100g milk chocolate chips

Method:

Grease & line your tin and preheat the oven to 160 degrees.
Melt the chocolate and butter gently in a pan and in a large bowl, combine your dry ingredients.
Pour in the melted butter and chocolate and fold until combined.
Crack in an egg and mix in one at a time until glossy.
Stir in half the mini eggs and half the chocolate chips.
Pour the batter into the lined tin and bake for 25mins.
Remove from the oven and press in your remaining eggs and chocolate chips.
Return to the oven for 5 more minutes then remove.
Do not touch them again until completely cooled. This will ensure they’re fudgey in the middle.
Once cooled, slice into 16 squares of perfection 😍

Easy midweek shakshuka 🤍A Low calorie meal that actually keeps you full!Save for later 🫶🏻Calories: 286Protein: 13gIngred...
01/04/2026

Easy midweek shakshuka 🤍
A Low calorie meal that actually keeps you full!

Save for later 🫶🏻

Calories: 286
Protein: 13g

Ingredients:

Onion -diced
Pack of sweet peppers - diced
8 sun-dried tomatoes - chopped
2 tins chopped tomatoes
Tsp garlic
Itbs tomato purée
Stock cube
Balsamic vinegar
6eggs
Mixed herbs, garlic powder, paprika powder, oregano

Method (serves 3)

Sauté the onion and peppers in a little oil and add the garlic once softened.
Add tomato purée, sun-dried tomatoes and tinned chopped tomatoes.
Add the herbs-I eyeball these! But a sprinkle of each will
do it!
Add the balsamic, and sprinkle over the stock cube.
Let this all reduce and thicken a bit before cracking in the eggs.
I cover with a lid to cook the whites and keep the yolk runny 😋
Finish with a generous sprinkle of salt and pepper and chilli flakes - I’m in love with these crispy chilli flakes at the moment!
Best served with toasted, buttery sourdough in my opinion 🤍

Hi again 🤍A little bit of life lately…
30/03/2026

Hi again 🤍

A little bit of life lately…

Warm chicken salad 🥗 Before salad season is over, try this warm salad and whipped feta dip for the perfect transitional ...
17/09/2023

Warm chicken salad 🥗

Before salad season is over, try this warm salad and whipped feta dip for the perfect transitional dish.

To make the dip:
Blend 1 packet of feta with 2-3 tbsp of yoghurt, a clove of garlic, salt, pepper and a little drizzle of olive oil. Blend until thick and smooth, then top with charred peppers, dry toasted seeds and chopped parsley 🤌🏻

Then serve with whatever you like.
I used chicken sizzlers for protein, gently pan fried until cooked. Cherry tomatoes roasted in salt and olive oil, crispy garlic pesto potatoes on a bed of baby salad leaves.

CRUMBED COD & CHIPS 🐠 Fish and chips but made healthy 🙌🏻The cream cheese used in this dish keeps the fish soft and flaky...
09/08/2023

CRUMBED COD & CHIPS 🐠

Fish and chips but made healthy 🙌🏻

The cream cheese used in this dish keeps the fish soft and flaky, while the breadcrumbs add heaps of flavour and crunch!

Recipe:
Blitz up slices of bread to make breadcrumbs. Stale bread is best! I usually do one slice per fish fillet and save leftovers to top pasta bakes.
Season well and add your desired herbs or spices. I used garlic powder, dried thyme and lemon zest. Don’t be shy, you want these breadcrumbs to be packed with flavour!

On a lined baking sheet, lay out your fish fillets. I used cod for a nice lean protein source, but this works well with salmon too.
Spread each fillet with around a tablespoon of light soft cheese and top generously with your breadcrumbs. Drizzle with a little olive oil and bake in the oven for around 15-20 mins, until golden.

Serve with homemade chips 💜

Calories:
243 (crumbed fish only)
31g protein

LASAGNE POCKETS 🍅 🧀 My daughter saw these on Tik Tok and was desperate to try this trend. As much as it was easy to do, ...
01/08/2023

LASAGNE POCKETS 🍅 🧀

My daughter saw these on Tik Tok and was desperate to try this trend.
As much as it was easy to do, looked good, and are great for portion control, they won’t be replacing the traditional lasagne in my house 😆

Crossing over two sheets of fresh lasagne to make an ‘X’, spoon some lasangne mince into the centre, bechamel sauce and cheese and simply cross the sheets over to form a pocket, sticking them down with a dab of bechamel. Top with cheese and bake in the oven until golden.

Who else has tried these?

LASAGNE 🍅 🧀 Love lasagne but don’t want the calories? It’s easy to fit this family favourite into your diet without havi...
26/07/2023

LASAGNE 🍅 🧀

Love lasagne but don’t want the calories?

It’s easy to fit this family favourite into your diet without having to compromise on flavour.

Having a smaller portion of this calorie dense food, and filling the rest of your plate with salad or vegetables, means you can still enjoy it and feel full afterwards.

In this dish, I used 700g 5% mince and made 3 layers of pasta.
Using light cheese helps keep the calories down or use for and extra protein boost.

1/8th of this lasagne is only 332 calories with 37g protein.
Add plenty of fibre on the side keeps this meal low calorie and high in protein 🙌🏻

PROTEIN ETON MESS 🍓 The perfect dessert if you’re craving something sweet but don’t want the calories!You will need: 100...
23/07/2023

PROTEIN ETON MESS 🍓

The perfect dessert if you’re craving something sweet but don’t want the calories!

You will need: 100g strawberries, washed and chopped
Yoghurt. I used protein yoghurt
1x meringue nest, crushed

Simply stir the strawberries and meringue through your yoghurt for a low calorie sweet treat that still packs a protein punch with a little added fibre 👊🏻

Calories: 238
Protein: 26g & 6g fibre

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