Tropically Spiced Chicken with Coconut Rice Salad


Another bulk cooking lunchbox option for you. This is tropically spiced chicken with coconut rice salad. Bye Bye boring lunchbox.


You can serve this as supper followed by lunch or a couple of lunches in a row.  Choice is yours.

This serves 4 portions

Macros per chicken portion (200g):

Calories 466, Fat 28.2g, Carbs 1.5g, Fiber 0.2g and Protein 50.8g

Macros per coconut rice salad portion:

Calories 202, Fat 1.6g, Carbs 45.2g, Fiber 3g and Protein 4g

Macros per spiced aubergine dressing:

Calories 46, Fat 1.2g, Carbs 6g,  Fiber 0.2g and Protein 2.8g

Ingredients for the chicken:

  • 8 Chicken Thighs Skin On
  • 1 Tbsp Minced Garlic
  • 1 Tbsp Minced Ginger
  • 1 Tbsp Tropical Sun Chicken Seasoning
  • 125g 0% Fat Total Greek Yoghurt

Ingredients for the rice salad:

  • 160g Basmati Rice
  • 250ml Coconut Milk
  • 150ml Water
  • 2 Tsp Minced Red Chilli Paste
  • Bunch of Coriander
  • 200g Kidney Beans

Ingredients for spiced aubergine dressing:

  • 50g 0% Fat Total Greek Yoghurt
  • 2 Tbsp Aubergine Pickle

You will need:

  • Pre heated Oven to 200C Conventional 180C Fan
  • Large Mixing Bowl
  • Measuring Spoons / Scales / Measuring Jugs
  • Griddle Pan
  • Fish Slice
  • Baking Tray
  • Foil
  • Saucepan
  • Spatula
  • Chopping Board
  • Sharp Knife
  • Put your chicken thighs, garlic, ginger, greek yoghurt and seasoning to a mixing bowl

  • Add a tablespoon of coconut oil over a medium high heat

  • Mix the ingredients until well combined and that your chicken is evenly coated

  • Add your chicken to your griddle plan

  • Cook 6 minutes each side until charcoaly in places

  • Once done add to a baking tray lined in foil

  • And wrap the thighs up in foil pop into oven and cook for 15 minutes

  • Until like this

  • Whilst chicken is cooking pop your hob on a medium heat

    Add your coconut milk, water and rice to a pan.

    Bring to a simmer and cook for 10 minutes

  • Stir every minute to ensure the rice does not stick to the bottom of your pan

  • When the 10 minutes is done, remove the pan from the heat.  Add a lid and leave for 5 minutes so it continues to cook the rice until soft

  • Add your aubergine pickle to to your greek yoghurt and mix well

  • Roughly chop up your coriander

  • Add your minced chilli, coriander and kidney beans to the rice and stir well.

  • Serve up and enjoy.

    All leftovers keep well in an airtight container in the fridge

Tandoori Spiced Chicken Stuffed Chapattis with mango dressing


I love bulk cooking!  These Tandoori Spiced Roast Chicken Thighs  are awesome hot or cold.  You can have them for supper and use the rest to make this recipe for lunch or have this for lunch a couple of times.  The choice is yours and either way it is delicious!


This makes 4 individual servings or 2 servings for 2 people.

Macros per serving (this is 2 chicken thighs and the dressing without chapatti)

Calories 394, Fat 24g, Carbs 7.1g, Fiber 1.6g and Protein 37.9g

Macros per serving (this is 2 chicken thighs, dressing and 2 chapattis)

Calories 658, Fat 31g, Carbs 48.7g, Fiber 5g and Protein 44.9g

Ingredients for the Indian Spiced Roast Chicken Thighs:

  • 8 Chicken Thighs (Skin on)
  • Juice of a lemon
  • 1.5 Tbsp Minced Red Chilli
  • 1.5 Tbsp Minced Ginger
  • 1.5 Tbsp Minced Garlic
  • 1 Tsp Sea Salt
  • 5 Tsp Tandoori Massala Spice Mix

Ingredients for Mango Dressing

  • 3 Tbsp 0% Fat Total Greek Yoghurt
  • 1 Tbsp Mango Chutney

You will need:

  • Pre Heated Oven to 200C Conventional 180C Fan
  • Meat Chopping Board
  • Sharp Knife
  • Large Mixing Bowl
  • Measuring Spoons
  • Food Preparation Gloves
  • Baking Tray
  • Foil
  • Lunch Box with small pot for dressing (I love the Sistema ones)
  • Teaspoon
  • Kitchen Towel
  • Put your chicken thighs on the meat chopping board and cut deep slices into them.

    Place in your large mixing bowl

  • Squeeze your lemon juice and add to the chicken thighs

  • Get your minced red chilli, garlic and ginger pastes (these are in the world food aisle and tend to be cheaper)

    Add them to the bowl with chicken thighs

  • Add your tandoori masala to your chicken thighs

  • Mix until well combined

  • Rub the mix into the chicken thighs until evenly coated.

    I do this by hand with food preparation gloves on

  • Pop on a baking tray and roast for 35 minutes until cooked

  • Place your thighs on a plate and cool

  • Get your chapattis out

  • and your mango chutney and greek yoghurt

  • Take the meat of your chicken thighs of the bone

  • Wrap 2 thighs worth of chicken (about 200g) in foil

    I assemble my wraps up just before I eat so that they don’t go soggy!

  • Fold your chapattis up into quarters and wrap in foil

  • Place in your lunch box

    Don’t worry these come in all colours :)!

  • Mix your yoghurt and mango chutney up in your pot and pop in your lunchbox

  • Add some salad, a teaspoon and some kitchen towel to your box

  • When ready for lunch, unfold your chapatti and add half your chicken

  • Add salad on top

  • Add your mango dressing, fold up and enjoy!

#Team Ritson Cheesecake (GF)


This is a delicious and light lemon cheesecake with a ginger flapjack base.

Also it is delightfully easy to make, which is always a bonus!

It was designed for my Personal Trainer Alex Ritson, as lemon cheesecake is his favourite dessert. But we wanted something that was not as calorific and could be enjoyed by everyone.

Life without cheesecake is not a happy thought and this should hit most peoples macros.

This cheesecake makes 12 slices

Macros per cheesecake slice is:

Calories 254, Fat 9.1g, Carbs 37.2g, Fiber 1.2g and Protein 7g


Ingredients for the base:

  • 100g Unsalted Butter
  • 3 Tbsp Golden Syrup
  • 120g Oats (I used gluten free ones)
  • 100g Glace Ginger
  • 2 Tsp Ginger
  • 1 Tsp Cinnamon

Cheesecake Mix:

  • 200g 0% Fat Total Greek Yoghurt
  • 500g Philadelphia Lightest
  • 200g Golden Caster Sugar
  • Juice and Zest of 2 Lemons

You will need:

  • Preheated Oven 180C Conventional 160C Fan
  • Large Springform Tin. Base Lined in foil
  • Medium Pan
  • Spatula
  • Large Mixing Bowl
  • Lemon Juicer
  • Zester
  • Balloon Whisk
  • Freezer


  • Melt your butter and golden syrup in a pan over a medium heat

  • Mix in your oats until well combined

  • Add your glade ginger, ginger and cinnamon and mix in well

  • Put your base mix in the bottom of your spring form tin

  • Spread evenly across the base with spatula

    Pop in Oven and bake for 20  25 minutes until golden

  • Like above then remove from oven and allow to cool

  • Put your greek yoghurt, philadelphia, lemon juice, lemon zest and sugar into your mixing bowl and whisk until well combined

  • and smooth like this

  • Pop the mixture on top of your cooled base and pop in freezer for 2 hours

  • Then turn out to serve.  Enjoy.

    This will keep well in freezer just allow to thaw a bit before eating.