Mid-Week Meals: Teriyaki Salmon Quinoa Bowl & Chilli Chicken Noodles

We know that healthy eating during a busy week can feel hard, especially if you just want something that is packed with flavor and doesn’t take too much time to prepare, which is why we’ve teamed up with Mei Wan, a Registered Dietitian and Nutritionist. Mei works across a wide array of specialisms, such as sustainable weight management, type 2 diabetes remission, PCOS, (peri-)menopause and is passionate about helping people build sustainable healthy habits. Here, we’ve included two of her recipes, one for Teriyaki Salmon Quinoa Bowl and one for Chilli Chicken Noodles - perfect if you’re looking to incorporate plenty of protein and fiber into your meal without it feeling too heavy or you don’t eat red meat.

Teriyaki Salmon Quinoa Bowl

The salmon in these delicious teriyaki salmon quinoa bowls offer a source of lean protein, which is essential during your weight loss journey while the quinoa, pak choi and mangetout beans provide fiber to support digestive health. These make a great dinner or can even be pre-prepared as a lunch. See the macronutrient profile (for one person) below to align this with your daily calorie deficit and protein target.

Calories 381 | Protein 32g | Carbs 24g | Fat 17g

Ingredients list

3.9 oz salmon fillet, raw

2.8 oz (about 1 cup) pak choi

2.8 oz (about 1/2 cup) mangetout beans

1 teaspoon teriyaki sauce

1-inch piece fresh ginger, finely chopped

1 garlic clove, finely chopped

1 tablespoon extra virgin olive oil

1.4 oz (about 1/4 cup) uncooked quinoa

Directions

1. Bring a pot of water to a boil. Add the quinoa and cook according to package instructions until tender. Drain and set aside.
2. Season the salmon fillet with a little black pepper. Heat a drizzle of olive oil in a pan over medium-high heat. Cook the salmon for 3-4 minutes per side, or until cooked through. Remove from the pan and set aside.
3. In the same pan, add the chopped pak choi, mangetout beans, ginger, and garlic. Sauté for 2-3 minutes, or until the vegetables are tender-crisp.
4. Toss the cooked quinoa with the sautéed vegetables.
5. Top with the cooked salmon and drizzle with teriyaki sauce.

Chilli Chicken Noodles

These Chilli Chicken Noodles are full of lean protein, complex carbohydrates and vegetables like broccoli, onion, bell pepper, pak choi. They’re a great lunch or dinner option when you feel like something spicy to help you reach your nutrition targets. See the macronutrient profile (for one person) below to align this with your daily calorie deficit and protein target.

Calories 378 | Protein 49g | Carbs 25g | Fat 7g

Ingredients list

6 oz chicken breast, raw, diced

0.7 oz (about 1/4 cup) uncooked egg noodles

3.2 oz (about 1 cup) broccoli florets

0.7 oz (about 2 tablespoons) onion, diced

2.8 oz (about 1/2 cup) bell pepper, sliced

5.3 oz (about 2 cups) pak choi

1 garlic clove, crushed

1-inch piece fresh ginger, finely chopped

1/2 red chili, seeds removed, thinly sliced

1 teaspoon sesame oil

Directions

1. Cook the egg noodles according to package instructions. Drain and set aside.
2. Season the diced chicken with a little black pepper. Heat a drizzle of olive oil in a large pan over medium-high heat. Cook the chicken until cooked through and browned. Remove from the pan and set aside.
3. In the same pan, add the onion, bell pepper, broccoli florets, pak choi, garlic, and ginger. Sauté for 3-4 minutes, or until the vegetables are tender-crisp.
4. Stir in the sliced red chilli for a touch of heat.
5. Return the cooked chicken to the pan and toss to combine with the vegetables.
6. Add the cooked egg noodles and stir to coat.

Tips and serving suggestions

Serve immediately, garnished with additional chopped red chilli for added spice and a drizzle of sesame oil.

Haven’t started your weight loss journey yet?

Levity’s weight loss program combines weight loss injections along with a balanced diet and exercise to help you keep weight off in the long term. Learn more about what we offer here.