Meal plan – GF

MONDAY

Breakfast: Quinoa fruit salad

  • 1/3 cup of quinoa
  • Fruit of choice

Lunch: Sweet potato soup (makes two portions)

  • 1/4 onion (chopped)
  • 1 tsp crushed Garlic
  • 1 tsp Olive Oil
  • 1/4 tsp cayenne Pepper
  • 2 large carrots
  • 1 large sweet potato
  • 1 cup vegetable Stock
  • ½ can coconut milk

METHOD: Add the chopped onion and crushed garlic to a pot with the olive oil and sauté until the onions are slightly softened. Add in the cayenne pepper and sauté. Then add in the chopped carrot and sweet potato and toss with the onions and spices.

Add in the vegetable stock and coconut cream, bring to the boil and then reduce the heat, cover the pot and leave to simmer until the sweet potatoes are soft and cooked. Blend in stages and then returning to the pot. Add sea salt and black pepper to taste.

Dinner: Turkey bolognaise on jacket potato (double up and freeze for later in the week)

  • 100g lean turkey mince
  • 1 tsp vegetable oil
  • 1 large onion, chopped
  • 1 large carrot, chopped
  • 1 celery stick, chopped
  • 1 tbsp tomato purée
  • 1 can chopped tomato
  • 1 clove garlic
  • 100ml stock,
  • 1 jacket potato

Heat a large non-stick frying pan 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 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 (pick one): 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: Quinoa fruit salad

Lunch: Sweet potato soup (from yesterday)

Dinner: Chicken, cashew and broccoli noodles

  • 1 nest rice noodles
  • 1 chicken breast
  • 1 tbsp. soy sauce
  • ½ tsp. lemon juice
  • 1 cup broccoli florets
  • 1/4 cup raw cashews
  • 2 cloves garlic, minced
  • Sesame seeds to serve

METHOD: Cook noodles according to package instructions

Heat oil in a frying pan or wok over medium-high heat. Add chicken, salt and garlic and fry, stirring often, for 12minutes. Add the broccoli florets and stir-fry uncovered, for 2-3 minutes. Cover and cook for another 2-3 minutes, until the florets are nearly tender. Add cashews, soy sauce and minced garlic. Stir well and cook for another 1-2 minutes.  Serve over couscous. Add sesame seeds to taste.

Snack (pick one): 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: Ginger and carrot smoothie

  • 2 carrots
  • 1 apple
  • ½ lemon
  • 1 tbsp pumpkin seeds
  • 1/2 inch ginger
  • 1 cup water

Lunch: Greek salad

  • Handful cherry tomatoes
  • Handful olives
  • Lettuce
  • 1/4 red onion
  • 1/2 cucumber
  • 1 tsp olive oil for dressing
  • Squeeze of lemon
  • Optional: 1 wholemeal pitta bread

Dinner: Stir fry

  • Lean protein source: chicken/turkey/prawn/cashew nuts/tofu
  • 1/2 cup Soy Sauce
  • 1 tbsp ginger
  • 1/2 onion
  • 1 bell Pepper
  • 2 garlic cloves, minced
  • 1/2 courgette
  • ½ head broccoli
  • 1 noodle nest
  • Sesame Seeds, for serving

Snack (pick one): 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: Ginger and carrot smoothie

  • 2 carrots
  • 1 apple
  • ½ lemon
  • 1 tbsp pumpkin seeds
  • 1/2 inch ginger
  • 1 cup water

Lunch: Greek salad

Dinner: Potato and runner bean salad

  • 6 new potatoes, halved
  • 8 ounces green beans
  • 2 eggs hard boiled
  • Salt & pepper to taste
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tbsp fresh chives
  • 1 clove garlic, minced

Snack (pick one): 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: Quinoa fruit salad

Lunch: Cobb salad

  • 1/2 head of romaine lettuce
  • 1/2 cup diced red pepper
  • 1/2 cup cooked or canned red beans
  • 1/2 cup diced avocado
  • 1/4 cup corn
  • 1/4 cup raw unsalted cashews
  • 1 tbsp olive oil for dressing

Lunch: Fish, veg and sweet potato

  • 1 fish fillet of choice
  • Green veg of choice
  • Sweet potato

Snack (pick one): 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: Omelette

  • 2 eggs
  • Filling of choice (no cheese or processed meats)
  • Side salad
  • salt & pepper

Lunch: Cobb salad

Dinner: Red Thai curry

  • 1 chicken breast or handful prawns
  • ½ cup long-grain brown rice
  • 1 tablespoon olive oil
  • ½ small white onion,
  • 1 tbsp finely grated fresh ginger 2 cloves garlic, minced
  • 1 red and 1 yellow bell pepper
  • 2 carrots, peeled and sliced on
  • 1 tbsp Thai red curry paste
  • 1/2 can coconut milk
  • 1 ½ cups spinach
  • 1 tbsp soy sauce
  • Fresh lime juice

METHOD:

Add chicken or prawns if desired.

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

To make the curry, add the oil, onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the ginger and garlic and cook, about 30 seconds, while stirring continuously.

Add the bell peppers and carrots and cook, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes. Add the coconut milk, water and stir to combine. Reduce heat to maintain a gentle simmer and cook until the peppers, and carrots have softened, about 5 to 10 minutes. Serve over rice.

Snack (pick one): 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: Quinoa and Mediterranean veggies

  • 1/4 cup quinoa
  • Fried veggies of choice – tomatoes, olives, peppers, courgette etc
  • 1 cup spinach
  • 1 tsp olive oil

Dinner: Turkey bolognaise (freezer portion from earlier in the week)

Snack (pick one): 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