Nina – w5

MONDAY

Breakfast: Apple pie overnight oats

  • 1/2 cup oats
  • 1/2 cup unsweetened dairy-free milk
  • 1 chopped apple
  • 1/4 tsp nutmeg

Lunch: Salad of choice (no cheese or dairy)

  • Protein source
  • As many veggies as you like

Dinner: Stir fry of choice

  • Protein source
  • 1 noodle nest
  • As many veggies as you like
  • Ginger/garlic etc to taste

Snack: (choose 1) 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: Quinoa fruit salad

  • 1/4 cup quinoa
  • Mix fruit of choice

Lunch: Chicken, broccoli & beetroot salad

  • 1 cup broccoli
  • 1 skinless chicken breast
  • 1/4 red onion, thinly sliced
  • Handful watercress
  • 1/4 cup beetroot

Dinner: Moroccan Chickpea Stew (recipe makes one portion)

  • 1/2 can chickpeas
  • 2 cups vegetable stock
  • 1/2 large onion, finely diced
  • 2 garlic cloves, minced
  • 1 tsp grated ginger
  • 1 large potato, diced
  • 6 cherry tomatoes, halved
  • 1/3 courgette, finely diced
  • 1 green pepper, finely diced
  • 1 tsp coriander + 1 tsp cumin seeds
  • 1/2 tsp turmeric
  • 1 spring onion, finely chopped

METHOD: In a large saucepan, heat 1 tbsp of vegetable stock and add the onions, garlic, and ginger. Saute until the onion gets soft, about 4-5 minutes. Add a tablespoon more of the stock if the pan gets too dry.

Add the chickpeas and about 2 cups of liquid. Add tomatoes, coriander-cumin powder, potatoes, turmeric and salt to taste. Cover and cook about 20 minutes. Add the thyme, courgette and green pepper. Cook another 10 minutes until all the vegetables are tender.

Snack: (choose 1) 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: Apple pie overnight oats

Lunch: Chicken, broccoli & beetroot salad

Dinner: Moroccan Chickpea Stew (from yesterday)

Snack: (choose 1) 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: Quinoa fruit salad

Lunch: Tuna jacket potato

  • 1 baked potato
  • 1 can tuna
  • ½ cup sweetcorn (optional)
  • 1 tbsp low fat mayo

Dinner: Chicken/fish, sweet potato and greens

  • Chicken breast / fish fillet / steak
  • 1/2 head broccoli
  • 1 sweet potato

Snack: (choose 1) 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: Apple pie overnight oats 

Lunch: Salad of choice

Dinner: Chicken sausage bake

  • 1 medium potato
  • 1 cup green beans (or asparagus)
  • ½ broccoli
  • 1 bell pepper
  • 3 chicken sausages
  • 2 tbsp olive oil
  • ½ tsp paprika
  • 1/2 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • Salt to taste

 METHOD: Preheat the oven to 200°C. Line a large baking tray with foil.

Prep the veggies: chop the potatoes (pretty small pieces here so they will be tender in time), trim the green beans and halve, chop the broccoli, chop the peppers into thick squares, and coin the sausage in thick slices.

Place all the veggies and sausage on a sheet pan. Pour the olive oil and all the spices on top. Toss to evenly coat everything.  Bake 15 minutes, remove from the oven and flip/stir all the veggies around. Return to the oven and bake for another 10-15 minutes or until vegetables are crisp tender and sausage is browned.

Snack: (choose 1) 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 foods from the ‘good’ list

Dinner: Chicken, cashew and broccoli cous cous

  • 1/4 cup couscous
  • 1 chicken breast
  • 1 tbsp. soy sauce
  • ½ tsp. lemon juice
  • 1 cup broccoli florets
  • 1/4 cup raw cashews
  • 2 cloves garlic, minced
  • Sesame seeds to serve (optional)

METHOD: Cook couscous (1 part couscous to 1 ½ water).

Heat oil in a frying pan or wok over medium-high heat. Add chicken, salt and garlic and fry, stirring often, for 12minutes. Add the broccoli florets and stir-fry uncovered, for 2-3 minutes. Cover and cook for another 2-3 minutes, until the florets are nearly tender. Add cashews, soy sauce and minced garlic. Stir well and cook for another 1-2 minutes.  Serve over couscous. Add sesame seeds to taste.

Snack (choose 1 from the list): 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: Topping of choice on jacket potato (no cheese)

Dinner: Your choice using food from the ‘good’ list

Snack: (choose 1) 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