W2 meal plans

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: Salad of choice

  • Protein source: chicken/turkey/tuna/salmon/beans/egg etc
  • Veggies of choice
  • Carb source (if needed): quinoa, couscous, beans, rice or sweet potato

Dinner: Black bean stuffed sweet potatoes

  • 2 sweet potatoes
  • 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: Three bean soup 

  • 1/2 can kidney beans
  • 1/2 can pinto beans
  • 1/2 can white beans
  • 1 can chopped tomato
  • 1 large green pepper chopped
  • 1 celery stalks, chopped
  • 1 carrot, chopped
  • 1/2 yellow onion, chopped
  • 1-2 garlic cloves, minced

METHOD: Add olive oil to a large pan and heat over medium heat. Add in garlic and onion. Cook for 3-5 minutes until tender. Add in the green bell pepper,celery, and carrots and cook for another 2 minutes.

Add the remaining ingredients and bring the mixture to a boil. Reduce heat, cover, and allow the mixture to simmer for 20 minutes.

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: Three bean 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: Salad of choice

  • Protein source: chicken/turkey/tuna/salmon/beans/egg etc
  • Veggies of choice
  • Carb source (if needed): quinoa, couscous, beans, rice or sweet potato

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 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

  • Protein source: chicken/turkey/tuna/salmon/beans/egg etc
  • Veggies of choice
  • Carb source (if needed): quinoa, couscous, beans, rice or sweet potato

Dinner: Spanish chicken and rice 

  • 1 tsp olive oil
  • 1 chicken breast
  • 1/4 medium onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced or pressed
  • 1/4 cup brown rice, rinsed
  • 1/4 tablespoon paprika
  • 1 cup chicken stock
  • 1 can tomato
  • Handful olives (optional)
  • salt and pepper to taste

METHOD: Heat oil over medium heat. Add chicken and season with salt and pepper. Cook for about 5-6 minutes until chicken begins to slightly brown. Add onion, red pepper and garlic and cook for a few minutes until they slightly soften.

Add the rice and stir to combine. Cook for 1-2 minutes. Mix in the paprika and continue to cook for another minute. Add chicken stock and tomato sauce and bring to a boil. Turn down the heat to low. Cover the pan and cook for 25 minutes until the rice is fully cooked. Add salt and pepper to taste, and toss with olives.

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: Your choice (think about using foods from the ‘good’ list!)

Dinner: Spanish chicken and rice (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

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: Chicken tikka masala 

  • 1 tsp olive oil
  • 1/2 onion, finely chopped
  • 2 garlic cloves, minced
  • 1 inch piece of ginger, finely chopped
  • 1 tsp Garam Masala
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp paprika
  • 1/2 tsp turmeric
  • ½ teaspoon cayenne pepper
  • 1 chicken breast
  • 1 can diced tomatoes
  • 1/2 can full fat coconut milk
  • 1/4 cup brown or red rice

METHOD: Heat olive oil in a large saucepan over medium-high heat. Add onions, a pinch of salt, and sautè until translucent, about 6 minutes stirring every now and then. Add garlic and sautè for 1 more minute. Add ginger and spices and sauté until fragrant, about 30 seconds.
Add chicken and diced tomatoes, simmer and cook for 15 minutes. Stir in coconut milk and simmer for 5 more minutes.
Take a taste and adjust seasoning if needed.
Remove from the heat and 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