W2 meals

MONDAY

Breakfast: Cinnamon and almond porridge 

  • 1/2 cup of oats
  • Water to desired consistency
  • 5 almonds
  • 1/2 tsp cinnamon
  • 1 scoop protein powder (optional)

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: Black bean stuffed sweet potatoes

  • 2 sweet potatoes
  • 1 tbsp plain greek yogurt
  • 1 tsp lime juice
  • 1/4 medium red onion
  • 1 tsp oil
  • 1/4 tsp garlic powder
  • 1/4 tsp of cumin
  • 1/4 teaspoon of chili powder
  • 1/2 can of black beans, drained

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: Super green smoothie

  • 1½ cup (360 ml) water
  • 1 cup spinach
  • 2 stalks celery
  • 1 apple
  • 1 pear
  • ½ lemon

Lunch: Leek and potato soup (double up for tomorrow)

  • 1 tbsp vegetable oil
  • 1 onion, sliced
  • 2 potatoes, cubed
  • 1 medium leeks, sliced
  • 2 cups vegetable stock
  • salt and pepper to taste

Dinner: Chicken sausage, roasted veg & lentil one-pot

  • 2 chicken sausages
  • Any veggies suitable for roasting
  • 2 garlic cloves, bashed in their skins
  • 1 tbsp olive oil
  • 1/2 tsp smoked paprika
  • 1/4 cup lentils
  • Parsley, roughly chopped (optional)

METHOD: Heat grill to high. Put the sausages in a large roasting tin and grill for 8-10 mins until browning, then switch the oven on to 200C/180C fan/gas 6. Remove the tin from the oven and add the vegetables and garlic, then drizzle over the oil and toss in the paprika and some seasoning.

Roast for 30-35 mins more until the sausages and veg are mostly tender, then stir through the lentils and vinegar. Return to the oven for 5 mins until everything is heated through. Squeeze the garlic cloves out of their skins and stir the garlic into the lentils, then season to taste, stir through the parsley 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

WEDNESDAY

Breakfast: Cinnamon and almond porridge

Lunch: Leek and potato soup (from yesterday)

Dinner: Fish/chicken, sweet potato and greens

  • 1 chicken breast/fish fillet
  •  1 sweet potato or regular 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: Super green smoothie

Lunch: Chicken, broccoli & beetroot salad

Dinner: Lo mein

  • Add protein source: chicken/turkey/prawns/tofu etc
  • 2 tablespoons soy sauce
  • 1 teaspoon vegetable oil
  • 1 noodle nest
  • 3 green onions, chopped
  • 1 cup carrot,
  • 1 red bell peppers
  • 1 cup cabbage or bok choy
  • 1 cup mushrooms
  • 1 cup broccoli

METHOD: Cook the noodles according to package directions. Drain and set aside.

Heat the oil in a large wok or pan. Add the green onions and vegetables to the hot pan. Stir fry until fork-tender, about 5 minutes. Add to cooked noodles and soy sauce – toss around in the hot pan to combine.

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: Cinnamon, banana and almond porridge

Lunch: Salad of choice or sweet potato soup from last week

Dinner: Veggie skillet (double up for tomorrow)

  • 8 new potatoes, large diced
  • ⅓ cup vegetable oil
  • ½ yellow onion, diced
  • 1 red bell pepper, diced
  • ½ teaspoon garlic powder and paprika
  • 2 cups baby spinach
  • ¼ cup freshly chopped curly parsley (optional)
  • 1 lemon

METHOD: Add the potatoes to a pot of boiling salted water and boil them, par-cooking the potatoes for about 3 minutes.

Meanwhile, let the potatoes cool and cook the vegetables. In a heavy pan over medium heat add 1 tablespoons of oil and the onion and sprinkle with salt. Cook for about 5 minutes until the onions are soft. Add the red bell peppers and cook for 1-2 more minutes. Transfer the vegetables to a separate bowl.

Add the remaining oil to the pan and fry the potatoes until golden. Season to taste with salt, paprika and garlic powder. Add the vegetables back to the pan along with the spinach. Optional: squeeze a little lemon juice and season to taste with salt and garnish with the parsley.

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 of choice

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

Lunch: Lemon herb chicken

  • 1 chicken breast
  • 1 lemon
  • Salt and pepper to taste
  • ½ tablespoon olive oil
  • 1 pinch dried oregano
  • Side salad – spinach, tomato etc

METHOD: Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.

When oil is hot, put chicken in skillet. As you saute chicken, add juice from other 1/2 lemon, pepper to taste, and oregano. Saute for 5 to 10 minutes each side, or until juices run clear.

Dinner: Your choice (think about 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

SUNDAY

Breakfast: Omelette

Lunch: Lemon herb chicken

  • 1 chicken breast
  • 1 lemon
  • Salt and pepper to taste
  • ½ tablespoon olive oil
  • 1 pinch dried oregano
  • Side salad – spinach, tomato etc

METHOD: Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.

When oil is hot, put chicken in skillet. As you saute chicken, add juice from other 1/2 lemon, pepper to taste, and oregano. Saute for 5 to 10 minutes each side, or until juices run clear.

Dinner: Veggie skillet (left over from Friday)

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