Meal plan – GF

MONDAY

 

Breakfast: Berry porridge

  • 1/2 cup of  GF oats
  • Water to desired consistency
  • 1 handful of berries (strawberry, blueberry etc)
  • Add scoop of protein powder if desired

Lunch: Sweet potato soup (double up for tomorrow)

  • ½ onion (chopped)
  • 1 tsp Crushed Garlic
  • 1 tbsp Olive Oil
  • 1/4 tsp cayenne Pepper
  • 2 large carrots
  • 1 large sweet potatoes
  • 2 cups 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
  • 1/2 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 options (just 1): 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: Berry porridge

Lunch: Sweet potato soup (from yesterday)

Dinner: Chicken, cashew and broccoli quinoa

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

METHOD: Cook couscous (1 part couscous to 1 ½ water).

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 options (just 1): 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 cup water

Lunch: Grilled chicken salad

  • 1 chicken breast
  • 1/2 tbsp olive oil
  • 1 large garlic clove, finely grated
  • 1 tsp cumin seeds
  • handful of chopped coriander
  • 1 1/2 tbsp lemon juice
  • 1/2 medium-large tomato
  • 1/4 red onion, finely chopped
  • handful of chopped lettuce

Dinner: Veggie stir fry

  • 1/2 cup Soy Sauce
  • 1 tbsp ginger
  • 1/2 yellow onion
  • 1 bell Pepper
  • 2 garlic cloves, minced
  • 1/2 courgette
  • 1/2 pack baby corn,
  • 1/3 head broccoli
  • 1 rice noodle nest
  • Sesame Seeds, for serving

Snack options (just 1): 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: Berry porridge

Lunch: Tomato soup (double up for tomorrow)

  • 1 tablespoon extra-virgin olive
  • 2 cloves garlic, minced
  • 1/2 medium yellow onion, diced
  • 1/2 red bell pepper
  • 2 cans tomatoes in juice
  • 1/2 small head cauliflower,
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • dash of red pepper flakes (optional)
  • fresh basil, chopped (optional)

METHOD: Add olive oil to a large pan and heat over medium heat. Add in garlic and onion. Cook for 3-5 minutes until tender. Add in the red bell pepper and cook for another 2 minutes.

Add in the tomatoes, cauliflower, oregano, basil, and red pepper flakes. Bring the mixture to a boil. Reduce heat, cover, and allow the mixture to simmer for 25 minutes.

Turn off heat and blend. Add salt and top with basil, if desired.

Dinner: Potato and runner bean salad

  • 6 new potatoes, halved
  • 8 ounces green beans
  • 2 eggs hard boiled
  • Salt & pepper to taste
  • 1/4 cup olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tbsp fresh chives
  • 1 clove garlic, minced

Snack options (just 1): 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: Strawberry overnight oats

Lunch: Tomato soup

Dinner: Spaghetti alla Puttanesca

  • 1 can plum tomato
  • ⅓ cup chopped Kalamata olives
  • ⅓ cup capers
  • 1 tbsp Kalamata olive brine
  • 1 tbsp caper brine
  • 2 cloves garlic, minced
  • 100g wheat free spaghetti

METHOD: In a medium saucepan, combine the tomato sauce, olives, capers, olive brine, caper brine, garlic and red pepper flakes. Bring the mixture to a simmer over medium-high heat, then reduce heat to medium and simmer, stirring often, for 20 minutes.

While the sauce cooks, bring a large pot of water to boil and cook your spaghetti. Drain and return it to the pot. Once all of your components are ready, pour the sauce over the pasta and stir to combine.

Snack options (just 1): 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
  • 1 cup spinach
  • 1 cup tomato
  • Side salad
  • salt & pepper

Lunch: Salmon and greens

  • 1 cooked salmon fillet
  • 1 pack fried green beans (fried in garlic and olive oil)
  • 2 spring onions
  • 1 clove garlic
  • 1 tsp olive oil

Dinner: Red Thai curry

  • 1 handful prawns or 1 chicken breast
  • 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 prawn or chicken 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 options (just 1): 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

  • ½ cup quinoa
  • Handful green olives
  • 1 red fried bell pepper
  • ½ fried courgette
  • 1 cup spinach
  • 1 tsp olive oil

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

Snack options (just 1): 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