Meal Plan week 4

MONDAY

Breakfast: Nutty oats 

  • 1/2 cup of oats
  • Water to desired consistency
  • 6 almonds
  • 6 pecans / walnuts
  • Add scoop of protein powder if desired

Lunch: Egg nicoise salad

  • 2 eggs
  • 6 new potatoes, thickly sliced
  • Handful fine green beans or asparagus
  • 1/4 red onion, very finely chopped
  • cherry tomatoes or beetroot
  • Lettuce
  • 6 pitted black Kalamata olives (optional)

Dinner: Turkey stir fry

  • 50g Turkey Breast Slices
  • 1 noodle nest
  • ½ tbsp stir fry oil or vegetable oil
  • 1 red pepper, deseeded and cut into strips
  • 1 yellow pepper, deseeded and cut into strips
  • 3 spring onions, sliced
  • 2 tbsp black bean stir fry sauce
  • 50ml chicken stock
  • Handful cashew nuts, toasted

METHOD: Cook the noodles according to pack instructions.

Heat the oil in a wok or large frying pan and stir fry all the vegetables for 3 – 5 mins. Add the turkey breast strips, black bean sauce and chicken stock. Heat thoroughly. Drain the noodles well. Add to the stir fry, then serve, sprinkled with cashew nuts.

Snack: 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: Kiwi and pineapple smoothie bowl

  • 1 frozen banana
  • 1 kiwifruit
  • 1 cup pineapple chunks
  • 1/2 cup spinach or kale
  • 1/3 cup water
  • 1/8 tsp spirulina (optional)
  • 1 tbsp chia seeds (optional)

Lunch: Fajita salad bowl

  • Juice from one lime
  • 2 medium cloves garlic, minced (about 1 tablespoon)
  • 1 chicken breast
  • 1/2 large red onion, peeled and cut into 1/2-inch-thick rounds (do not separate rings)
  • 1 large bell pepper, quartered, stemmed, and seeded
  •  1/2 cups cooked quinoa
  • Guacamole or salsa, for serving, optional

Dinner: Paella (recipe makes 1 portion) 

  • Chicken/ prawns
  • 8 vine-ripened plum tomatoes
  • 1 tsp olive oil
  • 1/2 small onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 tsp paprika
  • 1/2 large bulb fennel
  • 8 baby artichokes
  • 1/2 aubergine
  • 1 cup dry white wine
  • 1/4 cup short-grain paella rice
  • 2 ounces runner beans
  • 1 red bell pepper

METHOD: Preheat the oven to 180C. Heat olive oil in ovenproof pan over medium-high heat. Add the onion, garlic and paprika and season with salt. Cook, stirring occasionally, until the onion softens, about 5 minutes.

Add the fennel wedges and cook until lightly browned on one side, about 5 minutes. Add artichokes and aubergine; cook until slightly tender, about 4 more minutes.  Add chicken/prawns. Pour in the wine and simmer until reduced by about one-third. Add tomatoes and runner beans.

Stir in the rice and just enough water to cover the rice completely. Increase the heat to high and boil for 2 to 3 minutes.

Snack: 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: Nutty oats 

Lunch: Fajita salad bowl

Dinner: Paella (from yesterday)

Snack: 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: Kiwi and pineapple smoothie

Lunch: Egg nicoise salad

Dinner: Fish, rice and broccoli

  • Fish fillet of choice
  • 1/2 head broccoli or greens of choice
  • 1/4 cup rice

Snack: 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: Nutty oats 

Lunch: Crunchy quinoa salad

  • 1/4 cup quinoa
  • 1/4 cup edamame beans
  • 1/2 red bell pepper
  • 1/2 yellow bell pepper
  • ½ cup radishes
  • 6 whole almonds
  • small bunch parsley
  • 1 tbsp olive oil

Dinner: Bean enchiladas 

  • 1 tsp oil or water
  • 1 bell pepper,
  • 1/2 onion, chopped
  • ½ tsp ground turmeric, ground cumin and smoked paprika
  • 1/2 can cooked black beans(or any other type of bean)
  • 2 corn tortillas
  • 1 cup spinach or kale
  • Enchilada sauce

METHOD: ightly fry bell peppers and onion in oil until soft. Add black beans, ground turmeric, ground cumin and smoked paprika, for 1 minute. Pile into tortillas and top with enchilada sauce.

Bake enchiladas for 20 minutes. Serve on a bed of spinach or kale.

Snack: 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 the ‘good’ foods)

Dinner: Bombay egg and potato curry

  • 1/2 onion
  • ½ tbsp. sunflower oil
  • 1 green chilli
  • 1 garlic clove
  • Sprinkling coriander
  • 1 tbsp turmeric, garam masala, ground cumin, mustard seeds
  • 1 cup vegetable stock
  • 1 can chopped tomatoes
  • ½ can coconut milk
  • 2 eggs
  • 1 large potato, cubbed
  • lemon 1, juiced
  • 1/4 cup basmati rice

METHOD: Fry the chopped onions in oil in a large pan until soft and golden. Meanwhile, whizz the quartered onion, halved chilli, garlic and coriander stalks with ¼ tsp salt to a paste – with a splash of water to help if you need.

Once the onions are soft, stir in the paste and spices and fry for 4-5 minutes until fragrant. Crumble in the stock cube, stir in the tinned tomatoes and coconut milk with a tinful of water and bring to a simmer. Add the potatoes, cover with a lid and simmer for 8 minutes.

Gently lower the eggs into boiling water and cook for 8 minutes. Cool in cold water then peel and quarter them. Take the lid off the curry and carry on bubbling for 10-15 minutes until the potatoes are tender and sauce reduces and thickens.

Taste the curry and season with more salt, black pepper and lemon juice. Snuggle the eggs back in, turn off the curry and sit the lid back on top so the eggs warm up for a minute or so.

Snack: 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 of choice

Lunch: Crunchy quinoa salad

Dinner: Your choice (using foods from the ‘good’ list)

Snack: 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