Evening Meal Options

Choose your evening meal based on how active you’ve been today.

EVENING MEAL 1

Best for: post-training evenings, days where you want something comforting without blowing calories.

Low-Cal Chicken Tikka Curry (Moderate Carb Evening Meal)

  • Calories: 585 kcal

  • Protein: 42 g

  • Carbohydrates: 48 g

  • Fats: 12 g

  • 220 g cooked skinless chicken breast or thighs

  • 200 g cooked basmati rice

  • 150 g passata

  • 100 g 0% fat Greek yogurt

  • 1 tbsp tikka curry paste (reduced sugar if possible)

  • Garlic, ginger, curry powder (optional)

Yogurt replaces cream to keep calories low.

COOKING / PREP INSTRUCTIONS

  1. Cook chicken in a non-stick pan until sealed

  2. Add garlic, ginger, and curry paste and cook for 1–2 minutes

  3. Add passata and simmer for 10–15 minutes

  4. Remove from heat and stir in 0% yogurt

  5. Serve with cooked rice

Do not boil after adding yogurt — it will split.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when

  • Training finished late

  • You want something warm and satisfying

  • Diet fatigue is creeping in

  • Excellent for batch cooking

IMPORTANT NOTES

  • Do not use cream or coconut milk

  • Keep curry paste measured

  • Yogurt must be 0% fat

  • Rice must be weighed

EVENING MEAL 2

Best for: post-training evenings or when you want a takeaway-style meal without blowing calories.

Skinny Chicken Pizza Wrap (Moderate Carb Evening Meal)

  • Calories: 575 kcal

  • Protein: 41 g

  • Carbohydrates: 49 g

  • Fats: 14 g

INGREDIENTS (WEIGHED)

  • 1 large wholemeal tortilla wrap (60–65 g)

  • 180 g cooked chicken breast (or skinless thighs if preferred)

  • 60 g passata

  • 60 g reduced-fat mozzarella

  • 50 g mixed peppers / red onion

  • Italian herbs, garlic powder (optional)

Reduced-fat cheese is used intentionally to control calories while keeping it enjoyable.

COOKING / PREP INSTRUCTIONS

  1. Preheat oven to 200°C

  2. Place tortilla wrap on a baking tray

  3. Spread passata evenly over the wrap

  4. Add cooked chicken and vegetables

  5. Sprinkle mozzarella evenly on top

  6. Season with herbs

  7. Bake for 8–10 minutes until cheese melts and edges crisp

For extra crispness, bake wrap alone for 2 minutes before topping.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when

  • You’ve trained and want something enjoyable

  • Diet fatigue is creeping in

  • You want a “pizza night” feel

  • Pair with a lighter lunch earlier in the day if needed

IMPORTANT NOTES

  • Do not add oil or extra cheese

  • Stick to reduced-fat mozzarella

  • Weigh chicken — don’t eyeball

  • One wrap only (no doubling)

EVENING MEAL 3

Best for: post-training evenings or days where you want a proper, comforting meal without blowing calories.

Low-Fat Spaghetti Bolognese (Moderate Carb Evening Meal)

  • Calories: 590 kcal

  • Protein: 41 g

  • Carbohydrates: 56 g

  • Fats: 13 g

INGREDIENTS (WEIGHED)

  • 200 g cooked 5% lean beef mince

  • 75 g dry spaghetti (≈180 g cooked)

  • 200 g passata

  • 1 small onion (chopped)

  • Garlic, Italian herbs, salt & pepper

  • Optional: mushrooms or courgette (free)

5% mince is used intentionally to keep fat low and protein high.

COOKING / PREP INSTRUCTIONS

  1. Cook spaghetti according to packet instructions and weigh dry before cooking

  2. Brown mince in a non-stick pan

  3. Add onion and garlic and cook until softened

  4. Add passata and herbs

  5. Simmer for 15–20 minutes

  6. Combine with cooked spaghetti and serve

No oil, butter, or cheese added.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when:

  • You trained earlier or will train tomorrow

  • You want something filling and familiar

  • Diet fatigue is setting in

  • Works very well as a repeat evening meal

IMPORTANT NOTES

  • Do not add cheese or oil

  • Pasta must be weighed dry

  • Do not substitute mince for higher-fat versions

  • Add vegetables freely to increase volume

EVENING MEAL 4

Best for: post-training evenings or days where you want a proper “meat and potatoes” meal that still fits fat loss and performance goals.

Steak & Potatoes with Peppercorn-Style Yogurt Sauce (Moderate Carb Evening Meal)

  • Calories: 595 kcal

  • Protein: 42 g

  • Carbohydrates: 45 g

  • Fats: 18 g

Main meal

  • 180 g lean steak (sirloin, rump, or frying steak)

  • 300 g potatoes (raw weight)

  • 100 g green vegetables (broccoli or green beans)

Low-Cal Peppercorn Yogurt Sauce

  • 100 g 0% fat Greek yogurt

  • 1 tsp crushed black peppercorns

  • Splash of beef stock or water

  • Salt to taste

Yogurt replaces cream to keep calories low while keeping flavour.

COOKING / PREP INSTRUCTIONS

  1. Boil or air-fry potatoes until cooked and lightly golden

  2. Season steak with salt and pepper

  3. Cook steak in a hot non-stick pan to preference

  4. Rest steak for 2–3 minutes before slicing

  5. Steam vegetables

  6. Mix yogurt, peppercorns, and a splash of stock to make sauce

  7. Serve steak, potatoes, and veg with sauce on the side

No oil or butter added — steak provides enough fat.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when

  • You want something very filling

  • Diet fatigue is high

  • You trained earlier in the day

  • Good option before a rest day

IIMPORTANT NOTES

  • Do not use fatty cuts of steak

  • Do not add butter or oil to potatoes

  • Sauce must be 0% yogurt only

  • Potatoes must be weighed raw

EVENING MEAL 5

Best for: post-training evenings when you want something hot, filling, and satisfying without blowing calories.

Low-Fat Peri-Peri Chicken Pasta (Moderate–Higher Carb Evening Meal)

  • Calories: 585 kcal

  • Protein: 44 g

  • Carbohydrates: 54 g

  • Fats: 11 g

  • 220 g cooked skinless chicken breast

  • 75 g dry pasta (≈180 g cooked)

  • 150 g passata

  • 1 tbsp low-cal peri-peri sauce

  • 100 g peppers / onions

  • Garlic, paprika, chilli (optional)

Peri-peri sauce replaces cream or oil for flavour without calories.

COOKING / PREP INSTRUCTIONS

  1. Cook pasta according to packet instructions (weigh dry)

  2. Cook chicken in a non-stick pan until sealed and cooked through

  3. Add peppers/onions and cook until soft

  4. Stir in passata and peri-peri sauce

  5. Simmer for 10 minutes

  6. Combine with pasta and serve

No oil or cheese added — flavour comes from spices and sauce.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when Training finished late

  • You want a hot, comforting meal

  • Recovery is a priority

  • Excellent post-training dinner

IMPORTANT NOTES

  • Use low-cal peri-peri sauce only

  • Pasta must be weighed dry

  • Do not add oil, butter, or cheese

  • Swap vegetables freely, keep portions similar

EVENING MEAL 6

Best for: rest days, light training days, or evenings where you want something lighter but still filling and recovery-focused.

High-Protein Chicken Caesar-Style Salad (Lower–Moderate Carb Evening Meal)

  • Calories: 545 kcal

  • Protein: 40 g

  • Carbohydrates: 18 g

  • Fats: 22 g

INGREDIENTS (WEIGHED)

Main salad

  • 220 g cooked skinless chicken breast or thighs

  • 120 g romaine / cos lettuce

  • 100 g cherry tomatoes

  • 50 g cucumber

  • 20 g shaved parmesan (measured)

Low-Cal Caesar-Style Dressing

  • 100 g 0% fat Greek yogurt

  • 1 tsp Dijon mustard

  • 1 tsp lemon juice

  • Garlic powder

  • Salt & black pepper

Yogurt replaces mayo/cream to keep calories low while keeping flavour.

PREP INSTRUCTIONS

  1. Cook chicken (grill, air-fry, or pan) and slice

  2. Wash and chop salad vegetables

  3. Mix yogurt, mustard, lemon, garlic, salt & pepper to make dressing

  4. Toss salad vegetables lightly with dressing

  5. Top with chicken and parmesan

  6. Serve immediately

No croutons or oils added — this is intentional.

HOW TO USE THIS MEAL

  • Use on lower or moderate carb days

  • Ideal when

  • Training volume was light

  • Appetite is lower in the evening

  • You want to keep calories tight

  • Good option before rest days

IMPORTANT NOTES

  • Dressing must be 0% yogurt based

  • Parmesan must be measured

  • Do not add oils, croutons, or creamy sauces

  • Salad veg can be swapped freely, keep volume similar

Copyright 2026. Danny Allen-Hughes Nutrition. All Rights Reserved.