Pescaterian – week 3

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: Tuna, sweetcorn & sun-dried tomato wraps

  • 1 can tuna (in spring water)
  • Sweetcorn
  • Sundried tomatoes
  • 2 tortillas
  • 1 cup lettuce

Dinner: Vegan chili on potato (recipe makes 1 portion)

  • 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: Tuna, sweetcorn & sun-dried tomato wraps

Dinner: Stir fry

  • Protein: fish/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: Peach and almond overnight oats 

Lunch: Roasted cauliflower and white bean soup (recipe makes 1 portion)

  • 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: Fish, potato and greens

  • 1 fish fillet
  •  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:  Roast aubergine & coconut curry

  • ½ aubergine
  • 1 tbsp coconut or olive oil
  • 1 onion
  • 1cm piece of ginger
  • 1 garlic clove, grated to a pulp
  • 1 red chillies
  • 1 tsp ground turmeric and ground coriander
  • 1 large plum tomato
  • 1/2 x 160ml coconut cream
  • juice ½ lime
  • ¼ cup rice

METHOD: Heat oven to 190C. Spread out the aubergine in a roasting tin and drizzle with the oil. Turn the pieces over with your hands and season. Roast for 15-20 mins, tossing them halfway through cooking, or until they are dark golden and soft.

Heat the rest of the oil in a flameproof casserole dish and cook the onions over a medium heat until they are soft and pale gold. Add the ginger, garlic and chilli, and cook for another 3 mins, then add the turmeric and. Stir for 1 min, then add the tomatoes and seasoning. Cook over a medium-low heat until the tomatoes begin to soften, stirring, then add the coconut cream, water and the aubergine.

Bring to just under the boil – if it boils, the coconut cream will split – then turn down to a gentle simmer. Simmer for 30 mins, stirring every so often. Add the lime juice to taste, and check for seasoning. Add a pinch of sugar if it needs it. Stir in the coriander and serve with 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: Peach and almond overnight oats 

Lunch: Roasted cauliflower and white bean soup 

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

SATURDAY

Breakfast: Omelette

  • 2 eggs
  • 1 cup spinach
  • Filling of choice (no cheese)
  • Side salad
  • salt & pepper

Lunch: Your choice (using foods on the ‘good list’)

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: Lemon pepper cod and veg

  • 1 fillet cod
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 cup butternut squash
  • ½ cup carrot
  • ⅓ cup white onion, diced
  • 2 cups kale or spinach
  • salt and pepper, to taste
  • ½ lemon, zested (optional)

METHOD: In a baking tray, toss the vegetables with olive oil until everything is evenly coated, Sprinkle with salt and pepper and bake for 20 minutes, or until the vegetables start to soften. Remove from oven and pour the vegetables into a bowl to cool.

Sprinkle the cod with 1 Tbsp of olive oil and 1 Tbsp of lemon juice. Season both sides with salt and pepper. Place on roasting pan and bake for 15 to 20 minutes until the fish is flaky and no longer translucent. Let the fish rest for 5 minutes before serving.

In the meantime in a serving bowl, toss the kale with the warm, roasted vegetables and 1 Tbsp of lemon juice. Place the cod on top, sprinkle with lemon zest and serve.

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