Chicken Tikka


Calories Protein Fat Carb
296 39g 12g 10g


Dry saute, grind and sieve the coriander seeds, cinnamon stick, fenugreek seeds, cumin seeds, peppercorns, cloves, nutmeg and bay leaves. If you prefer to use already powdered versions, then add in smaller amounts of each. To this mix, add the rest of the ingredients and then mix with the chicken thighs. Leave to marinate for at least an hour, but ideally overnight. Place on a wire rack with a baking tray underneath. Bake at 180 degrees for 20-25 minutes, or until the chicken is cooked through (try not to overcook!). Finish with a squeeze of lemon and serve with a salad.


  • Serves 6

  • 900g skinless chicken thighs

  • Spice mix

  • 4g coriander seeds

  • 15g cinnamon stick

  • 2g fenugreek seeds

  • 6g cumin seeds

  • 6g peppercorns

  • 1g cloves

  • 2g nutmeg

  • 2 bay leaves

  • 5g turmeric

  • 6g paprika

  • 4g red pepper flakes

  • 3 garlic cloves, pureed

  • 15g ginger, pureed

  • 2 lemons, juice only

  • 100g coconut yoghurt

  • Salt to taste

  • Salad to serve

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.


Meals before 5pm Meals after 5pm
Ectomorph Add carb Yes
Ecto-Mesomorph Add carb Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes


Meals before 5pm Meals after 5pm
Ectomorph Add carb Add carb
Ecto-Mesomorph Add carb Add carb
Mesomorph Add carb Add carb
Meso-Endomorph Add carb Yes
Endomorph Add carb Yes