Extreme shred – week 5

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