We don’t like to be presumptuous, but there’s a good chance you plan to eat healthier this New Year. After all, almost half of Brits say they do. So if that’s the case, we want to support you in doing that. We’ve put together some easily manageable tips, as well as some tasty recipes that are easy to follow, easy on the budget, and easy on the waistline.
5 healthy eating quick wins
Go nuts
Nuts are an amazing source of protein and contain lots of important vitamins and minerals. While they are dense in calories and contain a relatively high amount of fat, up to 25% of it is not absorbed, so they are an ideal snack. They also help heart and gut health. Avoid peanuts with lots of additives and salt, and instead try walnuts, hazelnuts, brazil nuts or cashews.
Don’t ban any foods
If you try to go cold turkey on one of your favourite goodies, such as chocolate, then the cravings will drive you mad. Allow yourself a little treat here and there while improving your overall diet, and you’re more likely to stick at it.
Replace added sugar with natural sweeteners
Many breakfast cereals claim to be healthy, but are actually packed with sugar. Prime examples include Cheerios, crunchy nut cornflakes, frosted shreddies, and even flavoured porridge. Instead, buy plain cereals and add bananas or berries, and sweeten plain porridge with cinnamon.
Likewise, try replacing sugary drinks with herbal teas or water infused with real fruit.
Plate it properly
A great rule of thumb for dinnertime is the ‘plate method’. It’s simple:
- Half of your plate should be vegetables
- Quarter of your plate should be carbs (potatoes, wholegrain rice or pasta, or wholegrain bread)
- The other quarter of your plate should be lean protein (skinless chicken, fish, eggs, lentils, beans)
If you enjoy larger portions, increase the amount of fibrous, plant-based foods rather than fatty energy-dense foods, so you don’t add too many calories.
Drink plenty of water
Drinking water won’t miraculously get rid of extra pounds. But it can help you feel fuller, preventing you from snacking as much. It also helps your body break down fat and increases your metabolic rate, so you’ll burn calories that little bit faster.
None of these five things alone will return you to your ideal physique or fitness. But incorporating them into your healthy lifestyle will tip the scales in your favour.
You’ll also need to do regular exercise, get good sleep, keep your brain active, socialise and of course, eat a well-balanced diet. These recipes will help with that last one.
Recipes
- Easy homemade chicken burgers
- Pepper and mixed bean stew
- Creamy chicken meatball Thai red curry
- Chicken wraps
Easy homemade chicken burgers
This recipe should make 4-6 patties depending on size.
Ingredients
Chicken patties:
- 500g chicken mince
- 1 ½ teaspoons garlic granules
- 1 ½ teaspoons online granules
- 1 teaspoon of smoked paprika
- 1 teaspoon of salt
- ½ teaspoon of black pepper
- For more of a spicy kick, add 1 teaspoon of cayenne pepper (optional)
Breaded coating:
- 75-100g plain cornflakes (Depending on how fine you blend)
- 1 ½ teaspoons of smoked paprika
- 1 ½ teaspoons of garlic granules
- ½ teaspoon of salt
Wet mixture:
- 2 eggs
- For more of a spicy kick, add a tablespoon of hot sauce (optional)
Instructions:
- Add all the ingredients for the chicken patties into a bowl and mix around. Once mixed, shape into even sized patties.
- To make the breading coating, crush the cornflakes using a blender or a rolling pin, then add the seasonings and mix.
- In another bowl, whisk together 2 eggs.
- Take patties and dip them into the whisked eggs, then cover in the breaded coating.
- Bake in the oven for 15 – 20 minutes at 200c. Can also use air fryer (might require light cooking spray to stop drying out)
Check food is piping hot before serving in a brioche bun, lettuce and your favourite condiments.
Pepper and mixed bean stew (source: Hello Fresh)
Ingredients
- 1 red onion
- 2 bell pepper
- 1 garlic clove (add more if you like garlic)
- mixed beans (1 tin kidney, 1 tin cannellini and 1 tin black bean)
- chipotle paste (1tbsp)
- smoked paprika (1tbsp)
- tomato puree (1tbsp)
- finely chopped tomatoes or passata
- 1 veg stock cube
- wholemeal tortilla (1per person)
- natural yoghurt
Instructions
- Preheat your oven or airfryer to 200°C
- Veg prep: Halve, peel and thinly slice the onion; halve the peppers and discard the core and seeds. Slice into thin strips; peel and grate the garlic (or use a garlic press); trim the spring onions then slice thinly; cut the lime into wedges.
- Drain and rinse the mixed beans in a sieve.
- Pop the peppers onto a baking tray, drizzle with oil and season with salt and pepper. Toss to coat then spread out in a single layer. Roast on the middle shelf of your oven until golden and soft, 15-17 mins.
- Meanwhile, heat a drizzle of oil in a large saucepan over medium-high heat. Once hot, add the red onion and cook, stirring occasionally, until soft, 4-5 mins. Add the garlic, chipotle paste, smoked paprika and tomato puree and cook, stirring, for 1 minute. TIP: Add less chipotle paste if you dont like spice.
- Add the chopped tomatoes or passata with the vegetable stock powder and a splash of water. Stir in the mixed beans.
- Lower the heat and simmer until thickened, 8-10 mins (Top Tip: for an extra fibre boost and to speed up the thickening of the dish, add 1-2tbsp of Chia Seeds). Stir occasionally.
- While the stew cooks, make the tortilla chips! Using some scissors, cut each tortilla into eight triangles (we used one tortilla per person). Place the chips on a baking tray and drizzle over some oil. Season with salt and pepper, then spread them out in a single layer. Bake on the top shelf of your oven until golden, 4-5 mins. TIP: Keep an eye on them to make sure they don’t burn!
- Once the peppers are roasted, add them to the stew and stir them through. Add a splash of water to loosen if you need to. Taste and season with salt and pepper. Add a dollop of yogurt after serving to help keep you fuller for longer and slow digestion!
Creamy chicken meatball Thai red curry (source @emthenutrionist)
Ingredients
Rice (50-75g per person)
Meatballs:
- 500g lean chicken mince
- 1 small grated courgette
- 1/2 red chilli diced
- 1 heaped tsp ginger and garlic paste
- 2 tbsp chopped fresh coriander
- 2 spring onions, finely chopped
- 1 medium egg
- 2 tbsp light soy sauce
- Zest of 1 lime
- Salt and pepper
For the sauce:
- 2 tbsp Thai red curry paste
- 1 tin coconut milk (light or full fat)
- 1 spring onion, diced
- 1 tsp ginger and garlic paste
- 1 red pepper, thinly sliced
- 1/2 chicken stock cube
- 1 tbsp soy sauce
- 1 tsp honey
- Juice of 1/2 lime
Instructions
- Grate the courgette.
- Mix all the meatball ingredients together in a bowl. Mix gently to combine.
- Start cooking your rice, especially if using brown rice to give plenty of time for cooking!
- Using two spoons, shape golf ball size meatballs, place into the airfryer and cook until browned all over. You may need to cook in batches. No airfryer? You can pan fry them too.
- In a frying pan pan, add the Thai curry paste, spring onion, cook for a minute to release the aromats and add a tin of coconut milk. Add 1 tsp ginger garlic paste, soy sauce, honey, stock cube and sliced red pepper. Bring to a gentle simmer, let reduce for 5 minutes.
- Then add in the part-cooked meatballs and simmer for 10 minutes or until the meatballs are cooked through. Taste the sauce and add any extra seasoning if needed. Finish the coconut sauce with a squeeze of fresh lime and a scattering of fresh coriander.
- Serve the meatballs with fluffy rice (use brown rice for extra nutrient boost).
Chicken wraps (source @Boredoflunch)
A tasty fakeaway recipe for a quick 30 minute dinner)
Ingredients
- 300g of chicken thigh (use breast if you wish to reduce the calories):
- Few teaspoons of harissa paste or shawarma paste
- Juice of a lemon
- 1 tsp Cajun seasoning
- 1 tsp cumin
- 1 tsp paprika
- 1tsp cayenne (if you like spice)
- Salt and pepper
- Potato Waffles
- Flatbreads
- Tzatziki (homemade or shop bought)
Instructions
- Add the harissa or shawarma paste, lemon, cumin, paprika, Cajun and salt and pepper to a mixing bowl and create a paste. Add the chicken and set aside for a few hours if you can (don’t worry if you can’t).
- Preheat the airfryer and add the chicken and waffles (1per person) for 15 mins at 200℃.
- Warm your flatbread just before serving then spread a layer of tzatziki over the bread. Chope your waffle then add the chicken and your choice of salad and fillings to serve!
We hope these recipes help spice up your diet in 2025. If you need any additional support with nutrition and diet, Total Wellbeing Luton offer free Weight Management courses for adults or for children and families.