Week 3 (nf)

MONDAY

Breakfast: Peach and almond overnight oats 

  • 1/2 cup oats
  • 1/2 cup  unsweetened dairy-free milk
  • 1/2 tsp ground cinnamon
  • 1 fresh peach pitted and sliced
  • Handful of almonds for topping

Lunch: Turkey, corn & sun-dried tomato wraps

  • 1 cup corn
  • 1 cup chopped fresh tomato
  • ¼ cup sun-dried tomatoes
  • 1 tsp red-wine vinegar
  • 8 ounces turkey
  • 2 tortillas
  • 1 cup lettuce

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

  • 1/2 medium onion, diced
  • 2 cloves garlic, minced
  • 1 can tomatoes
  • 1/2 can black beans
  • 1/2 can kidney beans
  • 1/2 cup water
  • 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/2 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 chili powder, and cumin 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: Peach and almond overnight oats 

Lunch: Turkey, corn & sun-dried tomato wraps

Dinner: Sugar snap pea and carrot noodles

  • 1 nest noodles of choice
  • 1/3 cup edamame peas
  • 1/2 cup sugar snap peas
  • 1 medium-sized carrot, peeled
  • ¼ cup sesame seeds
  • ¼ cup soy sauce
  • 1 small lime, juiced
  • 2 tsp freshly grated ginger
  • 1 garlic clove, minced

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: Peach and almond overnight oats 

Lunch: Egg nicoise salad

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

Dinner: Chicken, sweet potato and greens

  • 1 chicken breast
  •  1 sweet 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: Peach and almond overnight oats 

Lunch: Egg nicoise salad

Dinner: Turkey skillet

  • 2 tbsp olive oil
  • 112-gram lean ground turkey
  • 1 clove garlic minced
  • ½ cup onions diced
  • ½ cup yellow bell pepper
  • 1 ½ cup green beans
  • 1 can chopped tomatoes
  • Salt and pepper to taste

METHOD: In a pan, heat olive oil over medium-high heat. Add ground turkey and break it up until it’s in small pieces.

Once the turkey is almost cooked through, add the onion and garlic. Stir occasionally and cook until onions are golden brown. Add yellow peppers, green beans, and can of tomato.

Cover the pan and cook until they are tender. Add salt and pepper 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

FRIDAY

Breakfast: Peach and almond overnight oats 

Lunch: Moroccan chicken quinoa salad (double up and prep night before)

  • 1 chicken breast
  • ½ tbsp coconut oil
  • 1/2 medium onion, diced
  • 1 teaspoon ground turmeric
  • ½ teaspoon cumin
  • ½ teaspoon cinnamon
  • 1/4 cup quinoa
  • 2 cups stock
  • ⅔ cup cranberries or raisins
  • ½ cup sliced toasted almonds

METHOD: Add oil to a large pot and place over medium heat. Add chicken strips/cubes to pan and sear all edges. Add onion and sauté until onion is translucent, about 3-5 minutes. Stir in the following spices: turmeric, cumin, cinnamon and salt and pepper; cook for 30 seconds more.

Next add in vegetable stock, water, and quinoa; bring mixture to a boil, then cover, reduce heat to low and cook for 15 minutes. After 15 minutes, remove from heat and fluff quinoa with a fork.

Stir in cranberries to the quinoa and mix until well-combined. Garnish with toasted almonds (optional).

Dinner: Chili on baked potato

  • Some of your left over chili on baked potato

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: Mushroom and / or tomato omelette

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

Lunch: Moroccan chicken quinoa salad (from yesterday)

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
  • 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: Mushroom and / or tomato omelette

Lunch: Sweet potato hash

  • 1 sweet potato, shredded
  • 1 garlic clove
  • 1 shallot
  • 1 tablespoon oil,
  • salt and pepper to taste

Serve with a side salad – lettuce, tomato, cucumber etc

Dinner: Veggie stir fry

  • 1/2 cup Soy Sauce
  • 1 tsp ginger
  • 1/2 onion
  • 1 bell Pepper
  • 2 garlic cloves, minced
  • 1/2 courgette
  • 1/2 pack baby corn,
  • 1/4 head broccoli
  • Sesame Seeds, for 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