Extreme Shred – week 3

MONDAY

First meal @ 12.30 : Apple pie overnight oats

  • 1/2 cup oats
  • 1/2 cup unsweetened dairy-free milk
  • 1 tsp honey
  • 1 chopped apple
  • 1/2 tsp ground cinnamon
  • 1 teaspoon chia seeds (optional)

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 : Turkey stir fry

  • 50g Turkey Breast Slices
  • 1 noodle nest
  • ½ tbsp stir fry oil or vegetable oil
  • 1 red pepper, deseeded and cut into strips
  • 1 yellow pepper, deseeded and cut into strips
  • 3 spring onions, sliced
  • 2 tbsp black bean stir fry sauce
  • 50ml chicken stock
  • Handful cashew nuts, toasted

METHOD: Cook the noodles according to pack instructions.

Heat the oil in a wok or large frying pan and stir fry all the vegetables for 3 – 5 mins. Add the turkey breast strips, black bean sauce and chicken stock. Heat thoroughly. Drain the noodles well. Add to the stir fry, then serve, sprinkled with cashew nuts.

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 : Turkey, corn & sun-dried tomato wraps

  • 1/2 can corn
  • 1 cup chopped fresh tomato
  • ¼ cup sun-dried tomatoes
  • 1 tsp red-wine vinegar
  • 8 ounces turkey
  • 2 tortillas
  • 1 cup lettuce

Snack @ 4.30 : Hummus and carrot sticks

  • 2 tbsp hummus
  • 1 carrot

Second meal @ 6/6.30 : Chicken, sweet potato, greens

  • 1 chicken fillet
  • 1 sweet potato
  • Greens of choice

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 : Apple pie 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 : Spanish chicken and rice (double up for Friday)

  • 1 tsp olive oil
  • 1 chicken breast
  • 1/4 medium onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced or pressed
  • 1/4 cup brown rice, rinsed
  • 1/4 tablespoon paprika
  • 1 cup chicken stock
  • 1 can tomato
  • Handful olives
  • salt and pepper to taste

METHOD: Heat oil over medium heat. Add chicken and season with salt and pepper. Cook for about 5-6 minutes until chicken begins to slightly brown. Add onion, red pepper and garlic and cook for a few minutes until they slightly soften.

Add the rice and stir to combine. Cook for 1-2 minutes. Mix in the paprika and continue to cook for another minute. Add chicken stock and tomato sauce and bring to a boil. Turn down the heat to low. Cover the pan and cook for 25 minutes until the rice is fully cooked. Add salt and pepper to taste, and toss with olives.

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 : Turkey, corn & sun-dried tomato wraps

Snack @ 4.30 : Hummus and carrot sticks

Second meal @ 6/6.30 : Chickpea and coriander naked burgers

  • 1 can chickpeas, drained
  • zest 1 lemon, plus juice ½
  • 1 tsp ground cumin
  • small bunch coriander, chopped
  • 1 egg
  • ¼ cup cooked quinoa
  • 1/2 medium red onion
  • 1 tbsp olive oil

METHOD: In a food processor, whizz the chickpeas, lemon zest, lemon juice, cumin, half the coriander, the egg and some seasoning. Scrape into a bowl and mix with quinoa and the diced onions. Form burgers and chill for at least 10 mins.

Heat the oil in a frying pan until hot. Fry the burgers for 4 mins each side, keeping the heat on medium so they don’t burn.

Snack: Unsweetened popcorn (1 handful)

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 : Apple pie overnight oats 

Snack @ 4.30 : Crispy edamame 

METHOD:  

Second meal @ 6/6.30 : Spanish chicken and rice (from Wednesday)

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 : Linguine with avocado, tomato & lime

  • 55g wholemeal linguine
  • 1 lime, zested and juiced
  • 1 avocado, stoned, peeled, and chopped
  • 2 large ripe tomatoes, chopped
  • 1/4 pack fresh coriander, chopped
  • 1/2 red onion, finely chopped
  • 1/2 red chilli, deseeded and finely chopped (optional)

METHOD: Cook the pasta according to pack instructions – about 10 mins. Meanwhile, put the lime juice and zest in a medium bowl with the avocado, tomatoes, coriander, onion and chilli, if using, and mix well.

Drain the pasta, toss into the bowl and mix well. Serve straight away while still warm, or cold.

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 : Chicken sausage bake

  • 1 medium potato
  • 1 cup green beans
  • ½ broccoli
  • 1 bell pepper
  • 3 chicken sausages
  • 2 tbsp olive oil
  • ½ tsp paprika
  • 1/2 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • Salt and pepper to taste

 METHOD: Preheat the oven to 200°C. Line a large baking tray with foil.

Prep the veggies: chop the potatoes (pretty small pieces here so they will be tender in time), trim the green beans and halve, chop the broccoli, chop the peppers into thick squares, and coin the sausage in thick slices.

Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat everything.  Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.

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