Week 10 – dn

MONDAY

Breakfast: Green smoothie

  • 1 handful spinach
  • 1 apple
  • 1 cup unsweetened dairy free milk
  • 1/3 cucumber

Lunch: Chicken rice salad (recipe makes 2 portions)

  • 100g uncooked rice
  • 1 chicken breast
  • 100g frozen peas, defrosted
  • 1/2 bell pepper peeled, deseeded and diced
  • 1 tomato, chopped into small chunks
  • 2 spring onions, finely sliced
  • bunch flat-leaf parsley, chopped (optional)
  • large handful olives, roughly chopped (optional)
  • 1 tbsp mayonnaise
  • juice 1/2 lemon

METHOD: Cook rice and flake in the tuna, then mix in the peas, peppers, tomatoes, spring onions, parsley and olives, if you’re using them. Stir through the mayonnaise, lemon juice and season to taste.

Dinner: Stir fry

  • Protein: meat/tofu/cashews etc
  • 1 noodle nest
  • 1 tsp oil
  • Veg of choice
  • Sauce of choice

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

Breakfast: Green smoothie

Lunch: Chicken rice salad

Dinner: Chicken fajita bowl (double up for tomorrow)

  • 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
  • 1 pitta bread, optional

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

WEDNESDAY

Breakfast: Green smoothie 

Lunch: Salad of choice

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

Dinner: Chicken fajita bowl (from yesterday) 

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

THURSDAY

Breakfast: Green smoothie

Lunch: Salad of choice

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

Dinner: Chicken, rice and greens

  • Chicken breast
  • 1/2 head broccoli
  • 1/4 cup rice

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

FRIDAY

Breakfast: Green smoothie

Lunch: Wrap of choice 

  • x2 Wholewheat wrap
  • protein source of choice
  • At least 2 veggies
  • Leaves – lettuce, spinach etc

Dinner: Turkey meatball pasta

  • 1 cup wholewheat pasta
  • 1 tsp oil
  • 1/4 onion, finely chopped
  • 1 carrot, finely diced
  • 1 celery sticks, finely diced
  • 1 garlic cloves, thinly sliced
  • 1 can plum tomato
  • 1 tsp chopped parsley (optional)
  • For the meatballs:
    100g lean mince turkey
  • 1 tbsp porridge oats
  • pinch paprika
  • 1/2 garlic clove, crushed

METHOD: Heat the oil in a non-stick frying pan and add the onion, carrots, celery and garlic and fry gently for a minute. Pour in the tomatos, add the parsley and stir, and leave to simmer until sauce turns thick.

To make the meatballs, tip the mince into a large bowl. Add the oats, paprika, garlic and plenty of black pepper, and mix everything together with your hands. Divide the mixture into lumps about the size of a walnut and roll each piece into a meatball. Spray or run a non-stick pan with a little oil and gently cook the meatballs until they start to brown.

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

SATURDAY

Breakfast: Omelette

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

Lunch: Sweet potato quinoa salad (recipe makes two portions)

  • 2 medium sweet potatoes
  • 1 tbsp olive oil
  • 1/3 cup uncooked quinoa or rice
  • Spinach, stems removed and coarsely chopped
  • 1/2 lemon juice
  • Handful walnuts or almonds
  • Optional: fresh basil, garlic, salt and pepper to taste

Dinner: Your choice (choose from ‘good’ list)

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

SUNDAY

Breakfast: Omelette

Lunch: Sweet potato quinoa salad

Dinner: Your choice (choose from ‘good’ list)

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