Extreme shred – week 2

MONDAY

First meal @ 12.30 : Peach and almond overnight oats 

  • 1/2 cup oats
  • 1/2 cup unsweetened dairy-free milk
  • 1/2 tsp ground cinnamon
  • 1 fresh peach pitted and sliced
  • Handful of almonds for topping

METHOD: Oats and milk left in the fridge overnight. Mix in all other ingredients in the morning.

Snack @ 4.30 : Boiled egg, spinach and avocado pot

  • 1 boiled egg
  • 1/2 avocado
  • 1 handful spinach

Second meal @ 6/6.30 : Chicken, spinach & sweet potato stew (double up for tomorrow)

  • 1 sweet potato, cut into chunks
  • 2 handfuls spinach
  • 1 tsp  oil
  • 2 chicken thighs, skinless and boneless
  • 150ml chicken stock
  • For the spice paste
  • 1/2 can tomatoes
    1/2 onion, chopped
    1/4 red chilli, chopped
    1/4 tsp paprika
    thumb-sized piece ginger

METHOD: Put the sweet potato in a large, deep saucepan over a high heat. Cover with boiling water and boil for 10 mins. Meanwhile, put all the paste ingredients in a food processor and blend until very finely chopped. Set aside until needed.

Put the spinach in a large colander in the sink and pour the sweet potatoes and their cooking water over it to drain the potatoes and wilt the spinach at the same time. Leave to steam-dry.

Return the saucepan to the heat, then add the oil, followed by the spice paste. Fry the paste for about 5 mins until thickened, then add the chicken. Fry for 8-10 mins until the chicken starts to colour. Pour over the stock, bring to the boil and leave to simmer for 10 mins, stirring occasionally.

Check the chicken is cooked by cutting into one of the thighs and making sure it’s white throughout with no signs of pink. Season, then add the sweet potato. Leave to simmer for a further 5 mins. Meanwhile, roughly chop the spinach and add to the stew.

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

TUESDAY

First meal @ 12.30 : Butternut squash wraps

  • 1/4 butternut squash
  • 1/4 cup brown rice optional
  • 1 tsp olive oil
  • 1/2 chopped onion
  • 1 garlic clove, minced
  • 1 red pepper, chopped
  • 2 tsp ground cumin,
  • 2 large tortilla wraps

METHOD: Preheat oven to 180 C..Drizzle olive oil on squash and give a shake of salt and pepper. Roast for 45 mins or until tender.

Cook brown rice (1 part rice to 2 parts water, simmered covered for 35-40 minutes)

In a large pan over medium-low heat, add oil, onion, and minced garlic. Sautee for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well. Add chopped red pepper, black beans, and cooked rice and sauté for another 10 mins. When butternut squash is tender, add to the pan and stir well. Add bean filling to tortilla along with desired toppings.

Snack @ 4.30 : Hummus and carrot sticks

  • 2 tbsp hummus
  • 1 carrot

Second meal @ 6/6.30 : Chicken, spinach & sweet potato stew (from yesterday)

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

WEDNESDAY

First meal @ 12.30 : Peach and almond overnight oats 

Snack @ 4.30 : Boiled egg, spinach and avocado pot

  • 1 boiled egg
  • 1/2 avocado
  • 1 handful spinach

Second meal @ 6/6.30 : Lemony chicken stew with giant couscous (double up for tomorrow)

  • 1 tsp olive oil
  • 1/2 onion, chopped
  • 2 skinless boneless chicken thighs, each cut into 2-3 chunks
  • 1 can tomato
  • 10 olives
  • 1 preserved lemons, flesh removed, skin rinsed and finely chopped
  • 1/2 tbsp clear honey
  • 1 chicken stock cube
  • 50g giant couscous
  • handful parsley (optional)

METHOD: Heat the oil in a large pan with a lid. Add the onions and cook for 10 mins until starting to caramelise. Push the onions to one side of the dish and add the chicken. Cook over a high heat for 5 mins or so until the chicken is browning.

Add the tomatoes, preserved lemons and honey, and crumble in the stock cube. Fill one of the tomato cans halfway with water and pour this into the dish. Season with a little salt and plenty of black pepper. Give everything a good stir, then cover with a lid and simmer for 30 mins, on a gentle bubble.

Add the couscous 10 mins before you’re ready to serve, cover and simmer for 10 mins or until cooked..Stir in some parsley just before serving.

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

THURSDAY

First meal @ 12.30 : Butternut squash wraps

Snack @ 4.30 : Hummus and carrot sticks

Second meal @ 6/6.30 : Lemony chicken stew with giant couscous (from yesterday)

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

FRIDAY

First meal @ 12.30 : Peach and almond overnight oats 

Snack @ 4.30 : Crispy edamame 

METHOD:  

Second meal @ 6/6.30 :  Sweet potato quinoa salad (double up for tomorrow)

  • 1/4 cup quinoa
  • 1 small sweet potato
  • 1 cup kale/spinach
  • ½ avocado, chopped
  • 1/3 cup dried cranberries
  • Optional: fresh basil, olive oil

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

SATURDAY

First meal @ 12.30 : Mushroom and / or tomato omelette

  • 2 eggs
  • 1 cup spinach
  • 1 cup mushroom/tomato
  • Side salad
  • salt & pepper

Snack @ 4.30 : Crispy edamame 

Second meal @ 6/6.30 : Sweet potato quinoa salad (from yesterday) 

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus 

SUNDAY

First meal @ 12.30 : Mushroom and / or tomato omelette

Snack @ 4.30 : Apple slices and peanut butter

  • 1 apple
  • 2 tsp peanut butter

Second meal @ 6/6.30 : Squash & spinach fusilli with pecans

  • 1/2 butternut squash, diced
  • 2 garlic cloves, sliced
  • 1 tbsp chopped sage leaves
  • 1 tsp olive oil
  • 1 courgette
  • 6 pecan halves
  • 1 cup wholemeal fusilli
  • 2 cups baby spinach

METHOD: Heat oven to 200C. Toss the butternut squash and garlic in the oil, then spread out in a roasting tin and cook in the oven for 20 mins, add the courgette and cook for a further 15 mins. Give everything a stir, then add the pecans and cook for 5 mins more until the nuts are toasted and the vegetables are tender and starting to caramelise.

Meanwhile, boil the pasta according to pack instructions. Drain, then tip into a serving bowl and toss with the spinach so that it wilts in the heat from the pasta. Add the roasted veg and pecans, breaking up the nuts a little, and toss again really well before serving.

Snack no later than 7pm: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / unsweetened popcorn / veggies and 2tbsp hummus