Nina – w4

MONDAY

Breakfast: Nutty oats 

  • 1/2 cup of oats
  • Water to desired consistency
  • 6 pecans or nut of choice
  • 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: Nutty oats 

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
  • 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 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: Nutty oats

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 pecans
  • small bunch parsley
  • 1 tsp olive oil

Dinner: Black bean enchiladas 

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

METHOD: 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.

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:

Baked piri-piri tilapia with crushed potatoes

  • 100g new potatoes
  • 1/2 red pepper, cut into chunky pieces
  • drizzle of extra virgin olive oil
  • 1 large piece tilapia or cod
  • green salad, to serve
  • For the piri-piri sauce
  • 1 tsp chilli flakes
  • 1 garlic clove
  • juice and zest 1/2 lemon
  • 1 tsp red wine vinegar
  • 1 tsp extra virgin olive oil
  • 1 tsp smoked paprika

METHOD: Heat oven to 220C/200C fan/gas 7. Boil the potatoes until knife-tender, then drain. Spread out on a large baking tray and gently crush with the back of a spatula. Add the peppers, drizzle with the oil, season well and roast for 25 mins.

Put the piri-piri ingredients in a food processor with some salt. Purée until fine, then pour into a bowl. Put the fish on a baking tray and spoon over some of the piri-piri sauce. Season and bake for the final 10 mins of the potatoes’ cooking time. Serve everything with the extra sauce and a green salad on the side.

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