Week 7 (nf)

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

Lunch: Beetroot, feta and grain salad

  • Handful mixed leaves
  • 50g feta
  • 1/3 cup beetroot
  • Choice of grain: quinoa, rice, couscous (1/3 cup)

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: Egg-topped quinoa bowl with kale

  • 1/2 bunch kale, thinly sliced
  • 1/4 cup halved cherry tomatoes and/or mushrooms
  • 1/4 cup quinoa
  • 1 large egg

Lunch: Beetroot, feta and grain salad

Dinner: Chicken, spinach & sweet potato stew (double up for tomorrow)

  • 1 sweet potato, cut into chunks
  • 2 handfuls spinach
  • 1 tsp oil
  • 2 chicken thighs, skinless and boneless
  • 150ml chicken stock
  • For the spice paste
  • 1/2 can tomatoes
    1/2 onion, chopped
    1/4 red chilli, chopped
    1/4 tsp paprika
    thumb-sized piece ginger

METHOD: Put the sweet potato in a large, deep saucepan over a high heat. Cover with boiling water and boil for 10 mins. Meanwhile, put all the paste ingredients in a food processor and blend until very finely chopped. Set aside until needed.

Put the spinach in a large colander in the sink and pour the sweet potatoes and their cooking water over it to drain the potatoes and wilt the spinach at the same time. Leave to steam-dry.

Return the saucepan to the heat, then add the oil, followed by the spice paste. Fry the paste for about 5 mins until thickened, then add the chicken. Fry for 8-10 mins until the chicken starts to colour. Pour over the stock, bring to the boil and leave to simmer for 10 mins, stirring occasionally.

Check the chicken is cooked by cutting into one of the thighs and making sure it’s white throughout with no signs of pink. Season, then add the sweet potato. Leave to simmer for a further 5 mins. Meanwhile, roughly chop the spinach and add to the stew.

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

Dinner: Chicken, spinach & sweet potato stew (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: Egg-topped quinoa bowl with kale

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: Protein porridge

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

Dinner: Baked piri-piri chicken with crushed potatoes

  • 100g new potatoes
  • 1/2 red pepper, cut into chunky pieces
  • drizzle of extra virgin olive oil
  • 1 chicken breast
  • green salad, to serve
  • For the piri-piri sauce
  • 1 tsp chilli flakes
  • 1 garlic clove
  • juice and zest 1/2 lemon
  • 1 tsp red wine vinegar
  • 1 tsp extra virgin olive oil
  • 1 tsp smoked paprika

METHOD: Heat oven to 220C/200C fan/gas 7. Boil the potatoes until knife-tender, then drain. Spread out on a large baking tray and gently crush with the back of a spatula. Add the peppers, drizzle with the oil, season well and roast for 25 mins.

Put the piri-piri ingredients in a food processor with some salt. Purée until fine, then pour into a bowl. Put the chicken on a baking tray and spoon over some of the piri-piri sauce. Season and bake until juices run clear. Serve everything with the extra sauce and a green salad on the side.

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: 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: 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: Leek and potato soup

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