Extreme shred – week 4

MONDAY

 

 

First meal @ 12.30 : Blueberry & banana overnight oats

  • 1/2 cup oats
  • 1/2 cup unsweetened dairy-free milk
  • 1 banana
  • 1/2 cup blueberries
  • 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 : Chicken, sweet potato and greens

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

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 : Chicken, carrot & avocado rolls

  • 2 wraps
  • 1/2 cooked skinless chicken breast, coarsely shredded
  • 1/2 large carrot, grated or shredded
  • 1/2  avocado
  • handful rocket leaves

Snack @ 4.30 : Hummus and carrot sticks

  • 2 tbsp hummus
  • 1 carrot

Second meal @ 6/6.30 : Spinach, sweet potato & lentil dhal (double up for tomorrow)

  • 1 tsp oil
  • 1/2 red onion, finely chopped
  • 1 garlic clove, crushed
  • 1/4 thumb-sized piece ginger
  •  ½ tsp ground turmeric
  •  ½ tsp ground cumin
  • 1 sweet potato
  • 50g red split lentils
  • 150ml vegetable stock
  • Handful of spinach
  • 1 spring onion

METHOD: Heat oil in a wide-based pan with a tight-fitting lid. Add finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened. Add crushed garlic clove, a finely chopped piece of ginger and cook for 1 min, then add ground turmeric and ground cumin and cook for 1 min more.

Turn up the heat to medium, add sweet potato, cut into even chunks, and stir everything together so the potato is coated in the spice mixture. Tip in red split lentils, stock and some seasoning. Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.

Taste and adjust the seasoning, then gently stir in the spinach. Once wilted, top with the  sliced spring onions to serve.

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 : Blueberry & banana 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 : Spinach, sweet potato & lentil dhal

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 : Chicken, carrot & avocado rolls

Snack @ 4.30 : Hummus and carrot sticks

Second meal @ 6/6.30 : Seared turmeric chicken

  • 1 cup spinach baby spinach
  • 1/3 cup couscous
  • 1/2 lemon
  • 6 hazelnuts
  • 1 large pepper
  • 1 tbsp hummus or  natural yogurt
  • 1 sprig of fresh oregano (optional)
  • 1/2 teaspoon ground tumeric
  • 1 tsp olive oil
  • 1 chicken breast

METHOD: Place in a bowl – turmeric, a pinch each of sea salt and black pepper and oil to make a marinade. Toss the chicken in the marinade and leave aside.
In a bowl, just cover the couscous with boiling water, season, pop a plate on top and leave for 10 minutes. Stir into the fluffy couscous with the juice of half a lemon, then season to perfection.
Toast the hazelnuts in a large dry non-stick frying pan on a medium-high heat. Return the frying pan to a high heat and cook the chicken for 4 minutes on each side, or until cooked through, turning halfway and adding the peppers when you flip the chicken.
Serve the chicken with the couscous, peppers, greens and houmous or yoghurt, scattered with the hazelnuts and with a lemon wedge on the side. Nice with a drizzle of hot chilli sauce too.

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 : Blueberry & banana overnight oats

Snack @ 4.30 : Crispy edamame 

METHOD:  

Second meal @ 6/6.30 : Goulash (double up for tomorrow)

  • 1/4 cup dried brown lentils
  • 1 tbsp olive oil
  • 1/2 onion, diced
  • 1/2 red bell pepper, diced
  • 2 garlic cloves, minced
  • 2 cups vegetable stock
  • 1 can tomato
  • 1 tsp paprika
  • ½ tsp dried thyme
  • ½ tsp dried oregano
  • 1 tbsp soy sauce
  • 1/3 cup macaroni

METHOD: Place the lentils into a small saucepan and cover with a couple of inches of water. Place over high heat and bring to a boil. Allow to cook until the lentils are tender, about 30-35 minutes. Drain any excess water.

While the lentils cook, coat the bottom of a large pot with olive oil and place it over medium heat. When the oil is hot, add the onion, bell pepper and garlic, and sauté, about 10 minutes.

Stir in the vegetable stock and water, tomato sauce, tomatoes, paprika, thyme, oregano, soy sauce, and pasta. Raise heat and bring the mixture to a boil. Lower heat and allow to simmer until the pasta is cooked, about 20 minutes.

Stir in the lentils and tomato paste and allow to cook for about 2 more minutes, just to heat everything throughout and thicken the sauce.

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 : Goulash

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 : Halloumi salad

  • 1/2 block halloumi
  • 1 cup cucumber
  • 1 cup cherry tomato
  • 2 spring onion
  • 2 handful spinach
  • 1/2 cup beetroot

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