Jordan – w5

MONDAY

Breakfast: Apple pie overnight oats

  • 1/2 cup oats
  • 1/2 cup full fat milk
  • 1 chopped apple
  • 1/2 tsp ground cinnamon
  • 1 tbsp honey
  • Top with nuts of choice

Lunch: Bagel of choice

  • Protein source: meat, fish, cheese etc
  • As many veggies as you like

Dinner: Stir fry of choice

  • Protein source
  • 1 noodle nest
  • As many veggies as you like
  • Ginger/garlic etc to taste

Snack: As many as you like 🙂 Try peanut butter, banana and milk smoothies to add extra calories. 

TUESDAY

Breakfast: Toast with hummus and seeds

  • 2 pieces toast
  • Generous helping of hummus
  • Sprinkle seeds on top

Lunch: Cheese and beans jacket potato

  • 1 jacket potato
  • 1 tin beans
  • Cheese on top
  • Side salad

Dinner: Moroccan Chickpea Stew (recipe makes one portion)

  • 1/2 can chickpeas
  • 2 cups vegetable stock
  • 1/2 large onion, finely diced
  • 2 garlic cloves, minced
  • 1 tsp grated ginger
  • 1 large potato, diced
  • 1 carrot, finely diced
  • 6 cherry tomatoes, halved
  • 1/3 courgette, finely diced
  • 1 green pepper, finely diced
  • 1 tsp coriander + 1 tsp cumin seeds
  • 1/2 tsp turmeric
  • 1 spring onion, finely chopped
  • Serve with rice

METHOD: In a large saucepan, heat 1 tbsp of vegetable stock and add the onions, garlic, and ginger. Saute until the onion gets soft, about 4-5 minutes. Add a tablespoon more of the stock if the pan gets too dry.

Add the chickpeas and about 2 cups of liquid. Add tomatoes, coriander-cumin powder, potatoes, turmeric and salt to taste. Cover and cook about 20 minutes. Add the thyme, carrots, courgette and green peppers. Cook another 10 minutes until all the vegetables are tender.

Snack: As many as you like 🙂 Try peanut butter, banana and milk smoothies to add extra calories. 

WEDNESDAY

Breakfast: Apple pie overnight oats

Lunch: Bagel of choice

Dinner: Moroccan Chickpea Stew (from yesterday) served with rice

Snack: As many as you like 🙂 Try peanut butter, banana and milk smoothies to add extra calories. 

THURSDAY

Breakfast: Seedy hummus toast

Lunch: Tuna jacket potato

  • 1 baked potato
  • 1 can tuna
  • ½ cup sweetcorn (optional)
  • Mayo

Dinner: Chicken/fish, potato and greens

  • Chicken breast / fish fillet / steak
  • 1/2 head broccoli
  • 1 white potato with cheese

Snack: As many as you like 🙂 Try peanut butter, banana and milk smoothies to add extra calories. 

FRIDAY

Breakfast: Apple pie overnight oats 

Lunch: Bagel of choice

Dinner: Macaroni cheese (recipe makes 2 portions)

  • 2 tbsp butter
  • 175g spiral or other short pasta
  • 1 garlic clove, finely chopped
  • 1/2 tsp English mustard powder
  • 1.5 tbsp plain flour
  • 250ml whole milk
  • 125g mature cheddar, grated
  • 25g parmesan, grated

METHOD: Boil 350g spiral or short pasta for 2 mins less than stated on the pack, then drain. Meanwhile, melt 2 tbsp butter in a saucepan.

Add 1 clove finely chopped garlic and English mustard powder, cook for 1 min, then stir in  plain flour. Cook for 1 min more, then gradually whisk in whole milk until you have a lump-free sauce. Simmer for 5 mins, whisking all the time until thickened. Take off the heat, then stir in grated mature cheddar and half  the grated parmesan.

Stir the pasta and some seasoning into the cheesy sauce. Tip into a large ovenproof dish and scatter over the remaining grated parmesan, then bake for 20 mins until crisp and golden.

Snack: As many as you like 🙂 Try peanut butter, banana and milk smoothies to add extra calories. 

SATURDAY

Breakfast: Omelette

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

Lunch: Your choice 

Dinner:  Roast aubergine & coconut curry

  • ½ aubergine
  • 1 tbsp coconut or olive oil
  • 1 onion
  • 1cm piece of ginger
  • 1 garlic clove, grated to a pulp
  • 1 red chillies
  • 1 tsp ground turmeric and ground coriander
  • 1 can plum tomato
  • 1/2 x 160ml coconut cream
  • juice ½ lime
  • ¼ cup rice

METHOD: Heat oven to 190C. Spread out the aubergine in a roasting tin and drizzle with the oil. Turn the pieces over with your hands and season. Roast for 15-20 mins, tossing them halfway through cooking, or until they are dark golden and soft.

Heat the rest of the oil in a flameproof casserole dish and cook the onions over a medium heat until they are soft and pale gold. Add the ginger, garlic and chilli, and cook for another 3 mins, then add the turmeric and. Stir for 1 min, then add the tomatoes and seasoning. Cook over a medium-low heat until the tomatoes begin to soften, stirring, then add the coconut cream, water and the aubergine.

Bring to just under the boil – if it boils, the coconut cream will split – then turn down to a gentle simmer. Simmer for 30 mins, stirring every so often. Add the lime juice to taste, and check for seasoning. Add a pinch of sugar if it needs it. Stir in the coriander and serve with rice.

Snack: As many as you like 🙂 Try peanut butter, banana and milk smoothies to add extra calories. 

SUNDAY

Breakfast: Omelette

Lunch: Macaroni cheese

Dinner: Your choice 

Snack: As many as you like 🙂 Try peanut butter, banana and milk smoothies to add extra calories.