Week 10 pescaterian

MONDAY

Breakfast: Protein porridge 

  • 1/2 cup oats
  • Water to desired consistency
  • Protein (1 tbsp): protein powder/egg/chia seeds/nut butter/ nuts/ seeds
  • 1 handful berries/fruit of choice

Lunch: Tuna rice salad (recipe makes 2 portions)

  • 100g uncooked rice
  • 100g tuna in springwater
  • 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: fish/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: Protein porridge 

Lunch: Tuna rice salad

Dinner: Fish fajita bowl (double up for tomorrow)

  • Juice from one lime
  • 2 medium cloves garlic, minced (about 1 tablespoon)
  • 1 white fish fillet
  • 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: Protein porridge 

Lunch: Salad of choice

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

Dinner: Fish 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: Protein porridge 

Lunch: Salad of choice

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

Dinner: Fish, rice and greens

  • Chicken Fish fillet
  • 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: Protein porridge

Lunch: Wrap of choice 

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

Dinner: Salmon and peas pasta 

  • 1 cup wholemeal fusilli
  • 1 tsp oil
  • 1 large shallot, finely chopped
  • 1/2 cup frozen peas
  • 1 skinless salmon fillet, cut into chunks
  • 1 tsp low fat crème fraîche
  • 1/4 low salt vegetable stock cube (eg. Kallo)
  • small bunch chives, snipped

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