Week 6 – pescaterian – Lean with Janine

MONDAY

Breakfast: Protein porridge

1/2 cup oats
Water to desired consistency
Protein (1 tbsp): protein powder/egg/chia seeds/nuts/ seeds
1 handful berries/fruit of choice

Lunch: Greek broccoli salad

1/2 broccoli, florets removed and sliced into small, bite-sized pieces
1/4 cup roughly chopped sun-dried tomatoes (optional)
¼ cup red onion
1/4 cup crumbled feta cheese or thinly sliced kalamata olives or 1/2 avocado
1/4 cup sliced almonds

Dressing

¼ cup olive oil
2 tablespoons lemon juice

Dinner: Sugar snap pea and carrot noodles

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

METHOD: Slice the peas in half lengthwise and slice the carrots into long, thin strips with a vegetable peeler.

Toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden and starting to make popping noises.

Once the pots of water are boiling: In one pot, cook the noodles (probably about 5 minutes), then drain and briefly rinse under cool water.

Combine the noodles, edamame, snap peas and carrots in pan and add oil, garlic and grated ginger. Cook 5 minutes. Toss in toasted sesame seeds. Serve.

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

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Breakfast: Quinoa fruit salad

1/4 cup cooked quinoa
Fruit of choice

Lunch: Greek broccoli salad

Dinner: Thai Green Fish Curry Bake (recipe makes 2 portions)

2 white fish fillets
1/2 aubergine, cut into 5cm chunks
1 tbsp green curry paste
1/2 inch of ginger, peeled and finely chopped
1/2 garlic clove, peeled and finely chopped
400ml organic coconut milk
1 spring onion, chopped
50g organic baby spinach
Juice of 1/2 lime
1 tsp fish sauce
1 tbsp oil

METHOD: Preheat the oven to 180℃. Mix the aubergine in a roasting tin with the oil and curry paste. Roast for 10 minutes. Add the ginger, garlic and coconut milk to the tin. Roast for a further 10 minutes.

Add the fish fillets to the tin and cook for 10 minutes more. Finish the curry by stirring in the spring onions, spinach, fish sauce and lime juice.

WEDNESDAY

Breakfast: Protein porridge

Lunch: Coconut sweet potato soup (recipe makes 3 portions)

1/5 teaspoons coconut oil/vegetable oil
2 cloves garlic, minced
1 tablespoon fresh minced ginger
1 bunch green onions, diced
¼ cup finely diced fresh basil
2 stalks lemongrass, tender white inner bulb only, finely minced (optional)
1 teaspoon ground turmeric
¼ teaspoon red cayenne pepper
1 (15-ounce) can full fat coconut milk
32-ounce low sodium broth
1/2 teaspoon salt, plus more to taste
2 medium sweet potatoes (spiralised into noodles)
1 red bell pepper, chopped

METHOD: Heat oil in a large pot over medium-high heat. Add in garlic, ginger, green onion. Saute for about 5 minute until the onions begin to turn translucent and slightly golden. Next add in turmeric, cayenne pepper, and salt, and stir for 30 seconds to release flavors.

Add in coconut milk and broth. Stir well to combine. Bring soup to a boil.

Reduce heat to medium low and simmer uncovered for 20 minutes Stir in sweet potato noodles and bell pepper. Simmer for a few more minutes.

Dinner: Thai Green Fish Curry Bake

THURSDAY

Breakfast: Quinoa fruit salad

Lunch: Coconut sweet potato soup

Dinner: Fish, rice and greens

Fish fillet
1/2 head broccoli
1/4 cup rice

FRIDAY

Breakfast: Protein porridge

Lunch: Coconut sweet potato soup

Dinner: Lemon cod bake

1 tbsp oil
1 ½ tsp Italian seasoning
1 tsp salt
1 cod fillet
8 new potatoes, quartered
½ medium yellow onion
1 lemon, sliced
¼ teaspoon pepper
Serve with a portion of green veg – broccoli or asparagus etc

METHOD: Heat oven to 200°C. Spray baking dish with cooking spray.

In small bowl, stir together Italian seasoning and salt. Sprinkle over fish

Arrange fish, potatoes, onions and lemon slices in baking dish. Sprinkle with salt and pepper. Drizzle oil over mixture. Bake 20 to 30 minutes or until potatoes are tender.

Serve with a side of green veg – broccoli, asparagus etc