Nikole week 3

MONDAY

Breakfast: Spinach, tomato and scrambled egg 

  • 1 egg scrambled
  • 1 cup spinach
  • 1 salad tomato

Lunch: Chicken & veg wraps

  • 8 ounces chicken
  • 2 tortillas
  • 1 cup lettuce
  • Veg of choice (red onion/tomato/cucumber etc)

Dinner: Vegan chili on potato (double up and use for later in week)

  • 1/2 medium onion, diced
  • 1 carrot
  • 1 stick celery
  • 2 cloves garlic, minced
  • 1 can tomatoes
  • 1/2 can black beans
  • 1/2 can kidney beans
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne pepper

METHOD: Heat the oil over medium-high heat. Add the onion, carrots, celery and sauté, stirring often, until the onion is soft and translucent, about 5 minutes. Add the garlic and sauté for 1 minute. Add spices and stir until well combined.

Stir in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 40 minutes. Season with salt to taste.

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: Mango smoothie

  • 1/2 large mango (peeled, chopped & frozen)
  • 2 cups unsweetened, dairy-free milk
  • 1 frozen banana
  • TOPPINGS: fresh mango, berries, almonds

Lunch: Chicken & veg wraps

Dinner: Stir fry

  • Protein: meat/tofu/cashews etc
  • 1 noodle nest
  • 1 tsp oil
  • Veg of choice
  • Sauce of choice

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: Spinach, tomato and scrambled egg 

Lunch: Roasted cauliflower and white bean soup (double up)

  • 1 tbsp olive oil
  • 1/2 medium cauliflower
  • 1 celery stick, finely chopped
  • 1/2 onion, finely chopped
  • 1 garlic clove, crushed
  • 1/2 tin cannellini beans
  • 1 cup vegetable stock
  • chives, snipped

METHOD: Heat 1 tbsp oil in a large saucepan over a medium heat. Add the cauliflower, celery and onion and cook for 10 mins until slightly softened but not coloured. Add the garlic and cook for a further 1 min. Add the beans and stock, then cover and cook for 30–35 mins until the vegetables are tender and breaking apart.

For best results, blitz the soup to a smooth consistency and season to taste. Garnish with chives and some black pepper.

Dinner: Chicken, potato and greens

  • 1 chicken breast
  •  1 sweet potato or white potato
  • Greens of choice

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: Mango smoothie

Lunch: Chili on baked potato

  • 1 sweet potato/ white potato
  • Some of your left over chili

Dinner: Broccoli, feta quinoa (double up for tomorrow)

  • 1/2 head broccoli
  • 1/4 cup peas
  • 3 spoons sundried tomato
  • 1/4 cup feta
  • 1/4 cup quinoa
  • 1 tbsp apple cider vinegar (optional, or you could use a balsamic vinaigrette or similar)

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: Spinach, tomato and scrambled egg 

Lunch: Roasted cauliflower and white bean soup 

Dinner: Broccoli, feta quinoa 

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: Broccoli, feta quinoa 

Dinner: Squash & spinach fusilli with pecans

  • 1/2 butternut squash, diced
  • 2 garlic cloves, sliced
  • 1 tbsp chopped sage leaves
  • 1 tsp olive oil
  • 1/2 courgette
  • 6 pecan halves (optional)
  • 1 cup wholemeal fusilli
  • 2 cups baby spinach

METHOD: Heat oven to 200C. Toss the butternut squash and garlic in the oil, then spread out in a roasting tin and cook in the oven for 20 mins, add the courgette and cook for a further 15 mins. Give everything a stir, then add the pecans and cook for 5 mins more until the nuts are toasted and the vegetables are tender and starting to caramelise.

Meanwhile, boil the pasta according to pack instructions. Drain, then tip into a serving bowl and toss with the spinach so that it wilts in the heat from the pasta. Add the roasted veg and pecans, breaking up the nuts a little, and toss again really well before serving.

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

Lunch: Chili on baked potato

Dinner: Your choice (using foods on 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