Meal plan week 5

MONDAY

Breakfast: Apple pie overnight oats

  • 1/2 cup oats
  • 1/2 cup unsweetened dairy-free milk
  • 1 chopped apple
  • 1/2 tsp ground cinnamon

Lunch: Salad of choice (no cheese or dairy)

  • Protein source
  • 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: (choose 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: Quinoa fruit salad

  • 1/4 cup quinoa
  • Mix fruit of choice

Lunch: Chicken and broccoli  salad

  • 1 cup broccoli
  • 1 skinless chicken breast
  • 1/4 red onion, thinly sliced
  • Handful watercress
  • 1/4 cup beetroot (optional)

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

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: (choose 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: Apple pie overnight oats

Lunch: Chicken & broccoli salad

Dinner: Moroccan Chickpea Stew (from yesterday)

Snack: (choose 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: Quinoa fruit salad

Lunch: Tuna jacket potato

  • 1 baked potato
  • 1 can tuna
  • ½ cup sweetcorn (optional)
  • 1 tbsp low fat mayo

Dinner: Chicken/fish, sweet potato and greens

  • Chicken breast / fish fillet / steak
  • 1/2 head broccoli
  • 1 sweet potato

Snack: (choose 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: Apple pie overnight oats 

Lunch: Salad of choice

Dinner: Chicken sausage bake

  • 1 medium potato
  • 1 cup green beans (or asparagus)
  • ½ broccoli
  • 1 bell pepper
  • 3 chicken sausages
  • 2 tbsp olive oil
  • ½ tsp paprika
  • 1/2 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • Salt and pepper to taste

 METHOD: Preheat the oven to 200°C. Line a large baking tray with foil.

Prep the veggies: chop the potatoes (pretty small pieces here so they will be tender in time), trim the green beans and halve, chop the broccoli, chop the peppers into thick squares, and coin the sausage in thick slices.

Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat everything.  Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.

Snack: (choose 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
  • Filling of choice (no cheese)
  • Side salad
  • salt & pepper

Lunch: Your choice using foods from the ‘good’ list

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: (choose 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: Topping of choice on jacket potato (no cheese)

Dinner: Your choice using food from the ‘good’ list

Snack: (choose 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