Extreme shred – week 6

MONDAY

First meal @ 12.30 : Banana and peanut butter overnight oats

  • 1/2 cup oats
  • 1/2 cup unsweetened dairy-free milk
  • 1 mashed banana
  • 1 tsp peanut butter

Snack @ 4.30 : Boiled egg, spinach and avocado pot

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

Second meal @ 6/6.30 : Chicken, 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 : Veggie feta wraps

  • 2 wraps
  • 1 carrot, grated
  • 1/4 red onion
  • 6 cherry tomatos, halved
  • Handful spinach
  • 1/4 cup feta cheese

Snack @ 4.30 : Hummus and carrot sticks

  • 2 tbsp hummus
  • 1 carrot

Second meal @ 6/6.30 : Turkey skillet 

  • 2 tbsp olive oil
  • 112-gram lean ground turkey
  • 1 clove garlic minced
  • ½ cup onions diced
  • ½ cup yellow bell pepper
  • 1 ½ cup green beans
  • 1 can chopped tomatoes
  • Salt and pepper to taste

METHOD: In a pan, heat olive oil over medium-high heat. Add ground turkey and break it up until it’s in small pieces.

Once the turkey is almost cooked through, add the onion and garlic. Stir occasionally and cook until onions are golden brown. Add yellow peppers, green beans, and can of tomato.

Cover the pan and cook until they are tender. Add salt and pepper to taste.

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 : Banana and peanut butter 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 :  Spicy Cajun chicken quinoa (double up for tomorrow)

  • 1 chicken breasts, cut into bite-sized pieces
  • 1/2 tsp Cajun seasoning
  • 1/4 cup quinoa
  • 150 ml hot chicken stock
  • Handful dried apricots, sliced
  • 1 tsp olive oil
  • 1/2 red onion, cut into thin wedges
  • 4  spring onions, chopped
  • small bunch coriander, chopped

Heat oven to 200C/180C fan/gas 6. Toss the chicken with the Cajun spice and arrange in a single layer in a roasting tin. Bake for 20 mins until the chicken is cooked. Set aside.

Meanwhile, cook the quinoa in the chicken stock for 15 mins until tender, adding the apricots for the final 5 mins. Drain and place into a large bowl with the chicken, toss together.

While the quinoa is cooking, heat the oil in a large frying pan and soften the onions for 10-15 mins. Toss the onions into the quinoa with the coriander and some seasoning, then mix well.

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 : Veggie and feta wraps

Snack @ 4.30 : Hummus and carrot sticks

Second meal @ 6/6.30 :  Spicy Cajun chicken quinoa

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 : Banana and peanut butter overnight oats

Snack @ 4.30 : Crispy edamame 

METHOD:  

Second meal @ 6/6.30 : Chicken sausage, roasted veg & lentil one-pot

  • 2 chicken sausages
  • Any veggies suitable for roasting
  • 2 garlic cloves, bashed in their skins
  • 1 tbsp olive oil
  • 1/2 tsp smoked paprika
  • 1/4 cup lentils
  • Parsley, roughly chopped (optional)

METHOD: Heat grill to high. Put the sausages in a large roasting tin and grill for 8-10 mins until browning, then switch the oven on to 200C/180C fan/gas 6. Remove the tin from the oven and add the vegetables and garlic, then drizzle over the oil and toss in the paprika and some seasoning.

Roast for 30-35 mins more until the sausages and veg are mostly tender, then stir through the lentils and vinegar. Return to the oven for 5 mins until everything is heated through. Squeeze the garlic cloves out of their skins and stir the garlic into the lentils, then season to taste, stir through the parsley and 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 

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 : Lentil Stew (double up for tomorrow)

  • 1/4 cup raw walnuts
  • 1/4 cup water
  • ½ large yellow onion,
  • 1 cup vegetable stock
  • 1/4 cup brown or green lentils
  • 1/4 tsp ground turmeric
  • 1/4 tsp ground cinnamon
  • 1/4 cup brown rice
  • Pomegranate (optional)

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

Preheat oven to 180C. Add walnuts to bare baking sheet. Bake for 10 minutes, being careful not to burn, just toast. Set aside. Once walnuts are done roasting, let cool slightly then add to food processor or high-speed blender and pulse into a fine meal. Set aside.

Heat a pot over medium heat and add water and onions. Season with a pinch each salt and pepper and stir. Cook for 4-5 minutes, or until soft and translucent. Add vegetable stock and bring to a simmer. Add lentils and stir. Cook uncovered for about 20 minutes, or until lentils are just tender.

Once the lentils are just tender, add walnut meal and bring to a simmer. Then reduce heat to low and continue simmering for 10 minutes. Stir occasionally. Serve over cooked 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 : Lentil 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