NF Week 3 meals

MONDAY

Breakfast: Peach and almond overnight oats 

  • 1/2 cup oats
  • 1/2 cup unsweetened, dairy-free milk
  • 1/2 tsp ground cinnamon
  • 1 fresh peach pitted and sliced
  • Handful of almonds for topping

Lunch: Turkey, pepper & sun-dried tomato wraps

  • 1 yellow bell pepper
  • 1 cup chopped fresh tomato
  • ¼ cup sun-dried tomatoes
  • 1 tsp red-wine vinegar
  • 8 ounces turkey
  • 2 tortillas
  • 1 cup lettuce

Dinner: Vegan chili on potato (double up and use for later in week)

  • 1/2 medium onion, diced
  • 1 carrot
  • 1 stick celery
  • 2 cloves garlic, minced
  • 1 can tomatoes
  • 1/2 can black beans
  • 1/2 can kidney beans
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/4 tsp cayenne pepper

METHOD: Heat the oil over medium-high heat. Add the onion, carrots, celery and sauté, stirring often, until the onion is soft and translucent, about 5 minutes. Add the garlic and sauté for 1 minute. Add spices and stir until well combined.

Stir in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 40 minutes. Season with salt to taste.

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: Mango smoothie

  • 1/2 large mango (peeled, chopped & frozen)
  • 2 cups unsweetened, dairy-free milk
  • 1 frozen banana
  • TOPPINGS: fresh mango, berries, almonds

Lunch: Turkey, corn & sun-dried tomato wraps

Dinner: Stir fry

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

WEDNESDAY

Breakfast: Peach and almond overnight oats 

Lunch: Roasted cauliflower and white bean soup (double up)

  • 1 tbsp olive oil
  • 1/2 medium cauliflower
  • 1 celery stick, finely chopped
  • 1/2 onion, finely chopped
  • 1 garlic clove, crushed
  • 1/2 tin cannellini beans
  • 1 cup vegetable stock
  • chives, snipped

METHOD: Heat 1 tbsp oil in a large saucepan over a medium heat. Add the cauliflower, celery and onion and cook for 10 mins until slightly softened but not coloured. Add the garlic and cook for a further 1 min. Add the beans and stock, then cover and cook for 30–35 mins until the vegetables are tender and breaking apart.

For best results, blitz the soup to a smooth consistency and season to taste. Garnish with chives and some black pepper.

Dinner: Meat, potato and greens

  • Chicken/steak/turkey
  •  1 sweet potato or white 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: Mango smoothie

Lunch: Chili on baked potato

  • 1 sweet potato/ white potato
  • Some of your left over chili

Dinner: Turkey skillet

  • 2 tbsp olive oil
  • 112-gram lean ground turkey
  • 1 clove garlic minced
  • ½ cup onions diced
  • ½ cup yellow bell pepper
  • 1 ½ cup green beans
  • 1 can chopped tomatoes
  • Salt and pepper to taste

METHOD: In a pan, heat olive oil over medium-high heat. Add ground turkey and break it up until it’s in small pieces.

Once the turkey is almost cooked through, add the onion and garlic. Stir occasionally and cook until onions are golden brown. Add yellow peppers, green beans, and can of tomato.

Cover the pan and cook until they are tender. Add salt and pepper to taste.

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: Peach and almond overnight oats 

Lunch: Roasted cauliflower and white bean soup 

Dinner: Your choice (using foods on 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

SATURDAY

Breakfast: Omlette

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

Lunch: Your choice (using foods on the ‘good list’)

Dinner: Squash & spinach fusilli with pecans

  • 1/2 butternut squash, diced
  • 2 garlic cloves, sliced
  • 1 tbsp chopped sage leaves
  • 1 tsp olive oil
  • 1/2 courgette
  • 6 pecan halves (optional)
  • 1 cup wholemeal fusilli
  • 2 cups baby spinach

METHOD: Heat oven to 200C. Toss the butternut squash and garlic in the oil, then spread out in a roasting tin and cook in the oven for 20 mins, add the courgette and cook for a further 15 mins. Give everything a stir, then add the pecans and cook for 5 mins more until the nuts are toasted and the vegetables are tender and starting to caramelise.

Meanwhile, boil the pasta according to pack instructions. Drain, then tip into a serving bowl and toss with the spinach so that it wilts in the heat from the pasta. Add the roasted veg and pecans, breaking up the nuts a little, and toss again really well before serving.

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: Chili on baked potato

Dinner: Chicken and veg tray bake

  • 1 chicken breast
  • Any veggies suitable for roasting
  • 2 tbsp oil
  • 1 tbsp balsamic vinegar (optional)
  • Seasoning of choice (garlic/rosemary/tyme/basil etc)

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