Rachel – Week 4

MONDAY

Breakfast: Nutty oats 

  • 1/2 cup of oats
  • Water to desired consistency
  • 6 almonds
  • 6 pecans / walnuts
  • Add scoop of protein powder if desired

Lunch: Rainbow salad

Choose a food for each colour:

  • Red – tomato/pepper etc
  • Orange – sweet potato/carrot etc
  • Yellow – sweetcorn/pepper etc
  • Green – olives/avocado/lettuce/cucumber etc
  • Purple – onion/cabbage etc

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: Kiwi and pineapple smoothie bowl

  • 1 frozen banana
  • 1 kiwifruit
  • 1 cup pineapple chunks
  • 1/2 cup spinach or kale
  • 1/3 cup water
  • 1/8 tsp spirulina (optional)
  • 1 tbsp chia seeds (optional)

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 (double up for tomorrow) 

  • 1 Chicken breast
  • 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
  • 8 baby artichokes
  • 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 artichokes and 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: Kiwi and pineapple smoothie

Lunch: Rainbow salad

Dinner: Meat, rice and broccoli

  • Meat of choice – chicken/turkey or steak
  • 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 almonds
  • small bunch parsley
  • 1 tbsp olive oil

Dinner: Chicken sausage bake

  • 1 medium potato
  • 1 cup green beans
  • 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 and pepper 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: 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: Beans on toast

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

Dinner: Bombay potato curry

  • 1/2 onion
  • ½ tbsp. sunflower oil
  • 1 green chilli
  • 1 garlic clove
  • Sprinkling coriander
  • 1 tbsp turmeric, garam masala, ground cumin, mustard seeds
  • 1 cup vegetable stock
  • 1 can chopped tomatoes
  • ½ can coconut milk
  • 1 large potato, cubbed
  • lemon 1, juiced
  • 1/4 cup basmati rice

METHOD: Fry the chopped onions in oil in a large pan until soft and golden. Meanwhile, whizz the quartered onion, halved chilli, garlic and coriander stalks with ¼ tsp salt to a paste – with a splash of water to help if you need.

Once the onions are soft, stir in the paste and spices and fry for 4-5 minutes until fragrant. Crumble in the stock cube, stir in the tinned tomatoes and coconut milk with a tinful of water and bring to a simmer. Add the potatoes, cover with a lid and simmer for 8 minutes.

Gently lower the eggs into boiling water and cook for 8 minutes. Cool in cold water then peel and quarter them. Take the lid off the curry and carry on bubbling for 10-15 minutes until the potatoes are tender and sauce reduces and thickens.

Taste the curry and season with more salt, black pepper and lemon juice.

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: Beans on toast

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