Week 3 (gf)

MONDAY

Breakfast: Peach and almond overnight oats 

  • 1/2 cup oats
  • 1/2 cup unsweetened, dairy-free milk
  • 1/2 tsp ground cinnamon
  • 1 fresh peach pitted and sliced
  • Handful of almonds for topping

Lunch: Salad of choice

  • Protein source: chicken/turkey/eggs etc
  • Veg of choice

Dinner: Vegan chili on potato (double up and use for later in week)

  • 1/2 medium onion, diced
  • 1 carrot
  • 1 stick celery
  • 2 cloves garlic, minced
  • 1 can tomatoes
  • 1/2 can black beans
  • 1/2 can kidney beans
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne pepper

METHOD: Heat the oil over medium-high heat. Add the onion, carrots, celery and sauté, stirring often, until the onion is soft and translucent, about 5 minutes. Add the garlic and sauté for 1 minute. Add spices and stir until well combined.

Stir in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 40 minutes. Season with salt to taste.

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

TUESDAY

Breakfast: Mango smoothie

  • 1/2 large mango (peeled, chopped & frozen)
  • 2 cups unsweetened, dairy-free milk
  • 1 frozen banana
  • TOPPINGS: fresh mango, berries, almonds

Lunch: Salad of choice

Dinner: Stir fry

  • 1 noodle nest
  • Any veg
  • Protein source
  • Sauce of choice

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

WEDNESDAY

Breakfast: Peach and almond overnight oats 

Lunch: Roasted cauliflower and white bean soup (double up for tomorrow)

  • 1 tbsp olive oil
  • 1/2 medium cauliflower
  • 1 celery stick, finely chopped
  • 1/2 onion, finely chopped
  • 1 garlic clove, crushed
  • 1/2 tin cannellini beans
  • 1 cup vegetable stock
  • chives, snipped

METHOD: Heat 1 tbsp oil in a large saucepan over a medium heat. Add the cauliflower, celery and onion and cook for 10 mins until slightly softened but not coloured. Add the garlic and cook for a further 1 min. Add the beans and stock, then cover and cook for 30–35 mins until the vegetables are tender and breaking apart.

For best results, blitz the soup to a smooth consistency and season to taste. Garnish with chives and some black pepper.

Dinner: Fish, sweet potato and greens

  • Fish of choice
  •  1 sweet potato
  • Greens of choice

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

THURSDAY

Breakfast: Mango smoothie

Lunch: Roasted cauliflower and white bean soup

Dinner: 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: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

FRIDAY

Breakfast: Peach and almond overnight oats 

Lunch: Chili on baked potato

Dinner: Moroccan chicken quinoa salad (double up for tomorrow lunch)

  • 1 chicken breast
  • ½ tbsp oil
  • 1/2 medium onion, diced
  • ½ tsp cumin
  • ½ tsp cinnamon
  • 1/4 cup quinoa
  • 1 cup stock
  • 1/4 cup cranberries or raisins (optional)
  • 1/4 cup sliced toasted almonds

METHOD: Add oil to a large pot and place over medium heat. Add chicken strips/cubes to pan and sear all edges. Add onion and sauté until onion is translucent, about 3-5 minutes. Stir in thecumin, cinnamon and salt and pepper; cook for 30 seconds more.

Next add in vegetable stock, water, and quinoa; bring mixture to a boil, then cover, reduce heat to low and cook for 15 minutes. After 15 minutes, remove from heat and fluff quinoa with a fork.

Stir in cranberries to the quinoa and mix until well-combined. Garnish with toasted almonds (optional).

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

SATURDAY

Breakfast: Omlette

  • 2 eggs
  • 1 cup spinach
  • Filling of choice (no cheese)
  • Side salad
  • salt & pepper

Lunch: Moroccan chicken quinoa salad (from yesterday)

Dinner: Lemon pepper cod and veg

  • 1 fillet cod
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 cup butternut squash
  • ½ cup carrot
  • ⅓ cup white onion, diced
  • 2 cups kale or spinach
  • salt and pepper, to taste
  • ½ lemon, zested (optional)

METHOD: In a baking tray, toss the vegetables with olive oil until everything is evenly coated, Sprinkle with salt and pepper and bake for 20 minutes, or until the vegetables start to soften. Remove from oven and pour the vegetables into a bowl to cool.

Sprinkle the cod with 1 Tbsp of olive oil and 1 Tbsp of lemon juice. Season both sides with salt and pepper. Place on roasting pan and bake for 15 to 20 minutes until the fish is flaky and no longer translucent. Let the fish rest for 5 minutes before serving.

In the meantime in a serving bowl, toss the kale with the warm, roasted vegetables and 1 Tbsp of lemon juice. Place the cod on top, sprinkle with lemon zest and serve.

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios

SUNDAY

Breakfast: Omelette

Lunch: Chili on baked potato/sweet potato

Dinner: Your choice (use food from the ‘good’ list)

Snack: Sugar snap peas (as many as you like) / piece of fruit / rice cake and topping of choice / 1 handful unsweetened popcorn / veggies and 2tbsp hummus / 1 handful almonds or pistachios