MONDAY
First meal @ 12.30 : Carrot cake overnight oats
- 1/2 cup oats
- 1/2 cup unsweetened dairy-free milk
- 1 mashed banana
- 1 grated carrot
- 4 walnuts (optional)
- 1/2 tsp Cinnamon
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 breast
- Greens of choice
- 1 sweet potato / normal 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 : Greek grilled chicken wrap
- 2 wraps
- 1 chicken breast OR chicken strips (grilled)
- 1 cup chopped romaine lettuce
- 2 medium tomatoes, diced
- 1/3 medium cucumber, peeled and diced
- 1/4 cup feta cheese, crumbled
Snack @ 4.30 : Hummus and carrot sticks
- 2 tbsp hummus
- 1 carrot
Second meal @ 6/6.30 : Veggie and cashew stir fry
- 1/2 cup Soy Sauce
- 1 tbsp ginger
- 1/2 yellow onion
- 1 bell Pepper
- 2 garlic cloves, minced
- 1/2 courgette
- 1/3 cup corn,
- ½ head broccoli
- 1 noodle nest
- 10 unsalted cashews
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 : Carrot cake 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 : Turkey bolognaise on jacket potato (double up for tomorrow)
- 100g lean turkey mince
- 1 tsp vegetable oil
- 1/2 onion, chopped
- 1 large carrot, chopped
- 1 celery stick, chopped
- 1 tbsp tomato purée
- 1 can chopped tomato
- 1 clove garlic
- 100ml chicken stock,
- 1 jacket potato
Heat a large non-stick frying pan and dry-fry the turkey mince until browned. Add the oil and gently cook the onion, carrot and celery until softened, about 10 mins (add a splash of water if it starts to stick).
Add the tomatoes, turkey and stock with some seasoning. Simmer for at least 20 mins (or longer) until thickened. Serve over jacket potato and with fresh basil, if you have it.
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 : Greek grilled chicken wrap
Snack @ 4.30 : Hummus and carrot sticks
Second meal @ 6/6.30 : Turkey bolognaise on jacket 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
FRIDAY
First meal @ 12.30 : Carrot cake overnight oats
Snack @ 4.30 : Crispy edamame
METHOD:
Second meal @ 6/6.30 : Pasta with chicken sausage and broccoli
- 3 chicken sausage
- 1 cup pasta
- 1/2 head broccoli
- 1/2 cup peas
- 3 cloves garlic, smashed and chopped
- 2 tsp olive oil, divided
METHOD: Place the lntils nto 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 : Chickpea tikka masala (double up for tomorrow)
- 1 tsp olive oil
- 1/2 onion, finely chopped
- 2 garlic cloves, minced
- 1 inch piece of ginger, finely chopped
- 1 tsp Garam Masala
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp paprika
- 1/2 tsp turmeric
- ½ teaspoon cayenne pepper
- 1/2 cans chickpeas, drained and rinsed
- 1 can diced tomatoes
- 1/2 can full fat coconut milk
- 1/4 cup rice
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 : Chickpea tikka masala (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