This is an easy one to prep on a Sunday and then just grab a portion from the fridge on Monday, or Tuesday. Full of bright, vibrant vegetables (which means they’re full of loads of different nutrients as well) and the lean protein of the chicken, which will keep you fuller for longer, the smoky rub makes it a bit different from your usual roast.


For the chicken:

1.5kg whole chicken

6tbsp coconut oil

1tbsp cayenne pepper

2 tbsp smoked paprika

Juice of half a lemon

Salt and pepper

For the vegetables:

1 courgette

1 large or 2 medium sweet potato

2 carrots

1 large onion (white or red)

1 raw beetroot

1 yellow pepper

1 red pepper

All chopped into 2 inch chunks

2 handfuls of cherry tomatoes

1 sprig (or 1/2 teaspoon of dried) rosemary

1 sprig (or 1/2 teaspoon of dried) thyme

2 glugs of olive oil

2 cloves of garlic (crushed)

What to prep:

Heat the oven to 190C/fan 170C

Put the chicken in a deep roasting tray.

Over a low heat, warm up the coconut oil, and then add the spices, lemon juice and seasoning. Baste the mixture over the chicken and place in the oven for 1h 20m.

Once it’s done, leave it to cool and then portion up into legs/breasts/etc ready to add to your meals during the week.

In a large roasting tin drizzle olive oil and sprinkle some salt and pepper. First of all put the roast peppers on the bottom to keep them from burning, then onions and carrots and sweet potato, followed by tomatoes and beetroot (give the beetroot a wipe before you put it in, or everything will turn purple!).

Sprinkle over the herbs, garlic, and a little more olive oil, and pop in the oven for 45 minutes. Halfway through, take out the tray and mix up all the vegetables to make sure they’re cooking properly, then pop back in until the timer goes off.

This is another great thing to keep in the fridge and have with fish, or your choice of meat.

When you’re ready:

Take a portion of the chicken and a portion of the roasted vegetables and pop it in the microwave for 2-3 minutes.

Add a dollop of pesto or hummus if you like, and eat!