SM – week 1

MONDAY

Breakfast: Berry porridge

  • 1/2 cup of oats
  • Water to desired consistency
  • 1 handful of berries (strawberry, blueberry etc)
  • Add scoop of protein powder if desired

Lunch: Sweet potato soup (double up for tomorrow)

  • 1/4 onion
  • 1 tsp crushed garlic
  • 1 tsp Olive Oil
  • 1/4 tsp cayenne Pepper
  • 2 large carrots
  • 1 large sweet potato
  • 1 cup vegetable stock
  • ½ can coconut milk

METHOD: Add the chopped onion and crushed garlic to a pot with the olive oil and sauté until the onions are slightly softened. Add in the cayenne pepper and sauté. Then add in the chopped carrot and sweet potato and toss with the onions and spices.

Add in the vegetable stock and coconut cream, bring to the boil and then reduce the heat, cover the pot and leave to simmer until the sweet potatoes are soft and cooked. Blend in stages and then returning to the pot. Add sea salt and black pepper to taste.

Dinner: Turkey bolognaise (double up and freeze for later in the week)

  • 100g lean turkey mince
  • 1 tsp vegetable oil
  • 1 large onion, chopped
  • 1 large carrot, chopped
  • 1 celery stick, chopped
  • 1 tbsp tomato purée
  • 1 can chopped tomato
  • 1 clove garlic
  • 100ml chicken stock,
  • 1 jacket potato (optional)

Heat a large non-stick frying pan and dry-fry the turkey mince until browned. Add the oil and gently cook the onion, carrot and celery until softened, about 10 mins (add a splash of water if it starts to stick).

Add the tomatoes, turkey and stock with some seasoning. Simmer for at least 20 mins (or longer) until thickened. Serve over jacket potato and with fresh basil, if you have it.

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

TUESDAY

Breakfast: Berry porridge

Lunch: Sweet potato soup (from yesterday)

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

WEDNESDAY

Breakfast: Ginger and carrot smoothie

  • 2 carrots
  • 1 apple
  • ½ lemon
  • 1 tbsp pumpkin seeds (optional)
  • 1/2 inch ginger
  • 1 cup water

Lunch: Chicken fajita wraps (double up for tomorrow)

  • 1 chicken breast
  • 1/4 onion, fried
  • Veg of choice: eg – bell pepper, mushrooms, etc
  • Sprinkle fajita seasoning mix
  • 2 wholemeal wraps
  • Side salad – eg spinach plus any additional veggies
  • Squirt of lime (optional)

Dinner: Stir fry

  • Lean protein source: chicken/turkey/prawns/salmon/tofu/cashew nuts etc
  • 1/2 cup Soy Sauce
  • 1 tbsp ginger
  • 1/2 onion
  • 1 bell Pepper
  • 2 garlic cloves, minced
  • 1/2 courgette
  • ½ head broccoli
  • 1 noodle nest
  • Sesame Seeds, for serving

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

THURSDAY

Breakfast: Ginger and carrot smoothie

  • 2 carrots
  • 1 apple
  • ½ lemon
  • 1 tbsp pumpkin seeds
  • 1/2 inch ginger
  • 1 cup water

Lunch: Chicken fajita wraps

Dinner: Linguine with avocado, tomato & lime

  • 55g wholemeal linguine
  • 1 lime, zested and juiced
  • 1 avocado, stoned, peeled, and chopped
  • 2 large ripe tomatoes, chopped
  • 1/4 pack fresh coriander, chopped
  • 1/2 red onion, finely chopped
  • 1/2 red chilli, deseeded and finely chopped (optional)

METHOD: Cook the pasta according to pack instructions – about 10 mins. Meanwhile, put the lime juice and zest in a medium bowl with the avocado, tomatoes, coriander, onion and chilli, if using, and mix well.

Drain the pasta, toss into the bowl and mix well. Serve straight away while still warm, or cold.

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

FRIDAY

Breakfast: Berry porridge

Lunch: Cobb salad (double up for tomorrow)

  • 1/2 head of romaine lettuce
  • 1/2 cup diced tomatoes or red bell pepper
  • 1/2 cup cooked or canned red beans
  • 1/2 cup diced avocado or 1 hard boiled egg
  • 1/4 cup corn or yellow bell pepper
  • 1/4 cup raw unsalted cashews
  • 1 tbsp olive oil for dressing

Dinner: Fish, broccoli and rice

  • 1 fish fillet of choice
  • 1/4 cup brown rice
  • 1 cup broccoli

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

SATURDAY

Breakfast: Omelette

  • 2 eggs
  • Filling of choice (no cheese or processed meat)
  • Side salad
  • salt & pepper

Lunch: Cobb salad

Dinner: Red Thai curry

  • 1 handful prawns or 1 chicken breast
  • ½ cup long-grain brown rice
  • 1 tablespoon olive oil
  • ½ small white onion,
  • 1 tbsp finely grated fresh ginger 2 cloves garlic, minced
  • 1 red and 1 yellow bell pepper
  • 2 carrots, peeled and sliced on
  • 1 tbsp Thai red curry paste
  • 1/2 can coconut milk
  • 1 ½ cups spinach
  • 1 tbsp soy sauce
  • Fresh lime juice

METHOD:

Add prawn or chicken if desired.

Cook rice (1 part rice to 2 parts water, simmered covered for 35-40 minutes).

To make the curry, add the oil, onion and a sprinkle of salt and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the ginger and garlic and cook, about 30 seconds, while stirring continuously.

Add the bell peppers and carrots and cook, 3 to 5 more minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2 minutes. Add the coconut milk, water and stir to combine. Reduce heat to maintain a gentle simmer and cook until the peppers, and carrots have softened, about 5 to 10 minutes. Serve over 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

SUNDAY

Breakfast: Omelette of choice

Lunch: Quinoa and Mediterranean veggies

  • 1/4 cup quinoa
  • Fried veggies of choice – eg. tomato, courgette, aubergine, mushroom, olives, sugarsnap peas, peppers etc

Dinner: Turkey bolognaise (freezer portion from earlier in the week)

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