Meal plan – Rachel

TUESDAY

Breakfast: Berry porridge

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

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 large 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: Grapes (1 handful)

WEDNESDAY

Breakfast: Berry porridge

Lunch: Sweet potato soup (from yesterday)

Dinner: Chicken, cashew and broccoli cous cous

  • ½ cup couscous
  • 1 chicken breast
  • 1 tbsp. soy sauce
  • ½ tsp. lemon juice
  • 2 cups broccoli florets
  • ½ 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: Grapes (1 handful)

THURSDAY

Breakfast: Ginger and carrot smoothie

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

Lunch: Chicken fajita wraps

  • 1 chicken breast
  • 1/2 onion, fried
  • 1 red bell pepper, fried
  • 1 green bell pepper, fried
  • 2 cup mushrooms, fried
  • Fajita seasoning mix
  • 2 soft tortillas
  • Side salad – lettuce and tomato
  • Squirt of lime (optional)

Dinner: Veggie stir fry

  • 1/2 cup Soy Sauce
  • 1 tbsp ginger
  • 1 whole yellow onion
  • 1 red and yellow bell Pepper
  • 2 garlic cloves, minced
  • 1 courgette
  • 1 pack baby corn,
  • ½ head broccoli
  • Sesame Seeds, for serving

Snack: Unsweetened popcorn (1 handful)

FRIDAY

Breakfast: Berry porridge

Lunch: Cobb salad

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

Dinner: Black bean stuffed sweet potatoes

  • 2 sweet potatoes
  • 1 tbsp plain greek yogurt
  • 1 tsp lime juice
  • ½ medium red onion
  • 1 tsp oil
  • 1/4 tsp garlic powder
  • 1/4 tsp of cumin
  • 1/4 teaspoon of chili powder
  • 1  can of black beans, drained

Snack: Trial mix (1 handful)

SATURDAY

Breakfast: Seedy hummus toast

  • x2 slices wholemeal toast
  • 5 tablespoons of hummus
  • Generous sprinkling of seeds (ie; pumpkin, sunflower etc)

Lunch: Jacket potato with beans

  • 1 backed potato
  • 1 can baked beans
  • Side salad – lettuce, tomato, cucumber, onion

Dinner: Red Thai curry

  • 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 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.

SUNDAY

Breakfast: Seedy hummus toast

Lunch: Quinoa and Mediterranean veggies

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

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

Snack: Trail mix