Meals 4

MONDAY

Breakfast: Nutty oats 

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

Lunch: Spiced lentil soup (double up for tomorrow)

  • 1 tbsp olive oil
  • 1/2 white onion, chopped
  • 2 carrots, peeled and chopped
  • 3 garlic cloves
  • 2 teaspoons ground cumin
  • 1 teaspoon curry powder
  • 1 large can tomatoes
  • 1/2 cup brown or green lentils,
  • 2 cups water with vegetable stock
  • Salt, pepper, chili flakes to taste
  • 1 cup kale
  • Juice of ½ lemon, to taste

METHOD: Warm the olive oil in a pot over medium heat. Add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin and curry powder, stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often.

Pour in the lentils, vegetable stock and the water. Add salt, pepper and a pinch of red pepper flakes. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape. Blend until smooth.

Add chopped kale and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in the juice of half of a lemon.

Dinner: Paella 

  • Chicken
  • 8 vine-ripened plum tomatoes
  • 1 tsp olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 tsp paprika
  • 1 large bulb fennel
  • 8 baby artichokes
  • 1 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 the mushrooms and cook for 1 to 2 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: Crispy edamame 

METHOD:  

TUESDAY

Breakfast: Kiwi and pineapple smoothie

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

Lunch: Spiced lentil soup (from yesterday)

Dinner: Chicken enchiladas 

  • 1 chicken breast/chunks
  • 1 tsp oil or water
  • 1 green and 1 red bell pepper,
  • 1 onion, chopped
  • ½ tsp ground turmeric, ground cumin and smoked paprika
  • 1/2 can cooked black beans
  • 2 corn tortillas
  • ½ avocado
  • 1 cup spinach or kale
  • Enchilada sauce

METHOD: Preheat oven to 180 C. Fry chicken until juices run clear. Lightly 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, top with avocado.

Snack: Crispy edamame 

WEDNESDAY

Breakfast: Nutty oats 

Lunch: Black bean and sweet potato wraps (double up and save for tomorrow)

  • 2 wraps
  • 1 cup black beans
  • 2 cup spinach
  • 1 sweet potato, cooked and seasoned with ½ tsp ground cumin and ¼  tsp smoked paprika
  • 1 large tomato, thinly sliced
  • 1 small red onion, thinly sliced
  • Juice of lime to taste

Dinner: Veggie skillet

  • 8 new potatoes, large diced
  • ⅓ cup vegetable oil
  • ½ yellow onion, diced
  • 1 red bell pepper, diced
  • ½ teaspoon garlic powder and paprika
  • 2 cups baby spinach
  • ¼ cup freshly chopped curly parsley (optional)
  • 1 lemon

METHOD: Add the potatoes to a pot of boiling salted water and boil them, par-cooking the potatoes for about 3 minutes.

Meanwhile, let the potatoes cool and cook the vegetables. In a heavy pan over medium heat add 1 tablespoons of oil and the onion and sprinkle with salt. Cook for about 3 minutes and then add the mushrooms and cook for another 5 minutes until the onions are soft and the mushrooms are tender and browned. Add the red bell peppers and cook for 1-2 more minutes. Transfer the vegetables to a separate bowl.

Add the remaining oil to the pan and fry the potatoes until golden. Season to taste with salt, paprika and garlic powder. Add the vegetables back to the pan along with the spinach. Optional: squeeze a little lemon juice and season to taste with salt and garnish with the parsley.

Snack: Hummus and carrot sticks (1 carrot, 2 tbsp hummus)

THURSDAY

Breakfast: Kiwi and pineapple smoothie

Lunch: Black bean and sweet potato wraps

Dinner: Meat, rice and broccoli

  • Chicken breast / lean steak
  • 1/2 head broccoli
  • 1/4 cup rice

Snack: Hummus and carrot sticks (1 carrot, 2 tbsp hummus)

FRIDAY

Breakfast: Nutty oats 

Lunch: Greek salad

  • Handful cherry tomatoes
  • Handful olives
  • Lettuce
  • 1/4 red onion
  • 1/2 cucumber
  • 1/2 cup feta cheese

Dinner: Pasta with aubergine & tomato sauce 

  • 1 small onion
  • 2 cloves of garlic
  • ½ a bunch of fresh basil
  • 1 aubergine
  • 1 tbsp olive oil
  • 1 x 400 g tin chopped tomatoes
  • 1 cup wholewheat pasta

METHOD: Peel and finely chop the onion and garlic. Pick the basil leaves and finely chop the stalks. Trim and cut the aubergine into 2cm slices. Heat oil in a pan and sweat the onion, garlic and basil stalks for 7 minutes. Add the tomatoes, season well and bring to a steady simmer. Cook for about 20 minutes.

Meanwhile, fry the aubergine, then stir into the tomato sauce with most of the basil leaves. Cook the pasta according to the packet instructions, drain, then stir through the sauce.

Snack: Unsweetened popcorn (1 handful)

SATURDAY

Breakfast: Mushroom and / or tomato omelette

  • 2 eggs
  • 1 cup spinach
  • 1 cup mushroom/tomato
  • Side salad
  • salt & pepper

Lunch: Chicken and basil meatballs

  • 1 shallot
  • 250g chicken breast
  • 25g seeded bread
  • ⅓ pack fresh basil leaves
  • 1 clove garlic
  • ¼ tsp oil
  • 1 Red and 1 green pepper

METHOD: Finely chop shallot. Add all the remaining ingredients, except for the oil, and blitz to make a soft purée. Shape into mini meatballs with wet hands.

Heat a drizzle of the oil in a large pan. Add half the meatballs and fry for 5 mins, moving them around the pan to evenly colour them. Remove from the pan and cook the remaining meatballs. Thread the meatballs onto cocktail sticks with 2 chunks of roasted pepper and 2 fresh basil leaves either side.

Dinner: Bombay egg and potato curry

  • 1/2 onion
  • ½ tbsp. sunflower oil
  • 1 green chilli
  • 1 garlic cloves
  • Sprinkling coriander
  • 1 tbsp turmeric, garam masala, ground cumin, mustard seeds
  • 1 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: Unsweetened popcorn (1 handful)

SUNDAY

Breakfast: Mushroom and / or tomato omelette

Lunch: Crunchy quinoa salad

  • 1/2 cup quinoa
  • 1/2 cup edamame beans
  • 1/2 red bell pepper
  • 1/2 yellow bell pepper
  • ½ cup radishes
  • ¼ cup whole blanched almonds
  • small bunch parsley
  • 1 orange
  • 1 tbsp extra virgin olive oil

Dinner: Tomato and courgette stew

  • 1 tsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 2 courgettes
  • 1 x 400g can chopped tomatoes
  • small bunch basil

Serve with baked potato

METHOD: Heat the oil in a large frying pan over a medium heat. Add the onion and cook for about 10 mins until softened and starting to go golden brown. Add the garlic and cook for 5 mins more.

Add the courgettes and cook for about 5 mins until starting to soften. Tip in the tomatoes and give everything a good stir. Simmer for 35-40 mins or until tomatoes are reduced and courgettes soft, then stir in the basil. Serve with baked potato.

Snack: Unsweetened popcorn (1 handful)