Week 8 meals

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: Winter vegetable & lentil soup (recipe makes 1 portion)

  • 40g dried red lentils
  • 1 carrot, quartered lengthways then diced
  • 1.5 sticks celery, sliced
  • 1 small leeks, sliced
  • 1 tbsp tomato purée
  • 1/2 tbsp fresh thyme leaves
  • 2 garlic cloves, chopped
  • 1 vegetable stock cube
  • 1/2 tsp ground coriander

METHOD: Tip all ingredients into a pan. Pour over 1 litre boiling water then stir well. Cover and leave to simmer for 30 mins until the vegetables and lentils are tender.

Ladle into bowls and eat straightaway, or if you like a really thick texture, blitz a third of the soup with a hand blender or in a food processor.

Dinner: Stir fry

  • Protein: meat/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: Egg-topped quinoa bowl with kale

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

Lunch: Winter vegetable & lentil soup

Dinner: Fish tray bake with salsa verde (recipe makes 2 portions)

  • 1/2 courgette
  • 2 cod, or other firm white fish fillets, skinless and boneless
  • 2 lemon slices
  • 150 g (11oz) cherry tomatoes, on the vine, snipped into bunches
  • 15 g pack fresh basil
  • 15 g pack fresh mint, tough stalks removed
  • 15 g (1oz) pack fresh parsley
  • 1 tbsp. capers, drained and rinsed
  • 2 anchovy fillets
  • 1 small garlic clove
  • 1 tsp. Dijon mustard
  • Juice 1/2 lemon

METHOD: Preheat oven to 200°C.

Meanwhile, whiz salsa verde ingredients (basil, mint, parsley, capers, anchovy, garlic, mustard, lemon, olive oil) in a food processor until finely chopped. Set aside.

Using a vegetable peeler, peel courgette into long ribbons, stopping when you reach the seedy centre (discard this).

Place the fish fillets on top of courgette ribbons, with a lemon slice on each. Dot around the tomato bunches. Put tray in oven for 10-15min until fish is cooked and flakes easily when pressed. Serve drizzled with the salsa verde

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/tuna/salmon/beans/egg
  • Veggies of choice

Dinner: Fish tray bake with salsa verde

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/tuna/salmon/beans/egg
  • Veggies of choice

Dinner: Chicken/fish, rice and greens

  • Chicken breast / 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: Your choice (choose from ‘good’ list)

Dinner: Salmon & ginger fish cakes

  • 1 large sweet potato, cut into chips
  • 2 tsp olive oil
  • 1  skinless salmon fillet
  • 1/2 thumbnail-size piece ginger, grated
  • zest 1/2 lime
  • 1/4 bunch spring onions, finely chopped
  • Sweet chili sauce or mayo on side (optional)

METHOD: Heat oven to 200C/180C fan/gas 6. Toss the chips in a roasting tin with 1 tsp oil. Season and bake for 20-25 mins.

Chop the salmon as finely as you can and place in a bowl with the ginger, lime zest and seasoning. Heat 1/2 tsp oil in a non-stick pan and soften the spring onions for 2 mins. Stir into the salmon, mix well and shape into 4 patties.

Heat remaining oil in the pan and cook the patties for 3-4 mins each side until golden and cooked through. Cover with a lid and leave to rest for a few mins. Serve with the chips and optional sauce.

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: Grilled chicken salad

  • Lettuce/spinach/kale
  • 1/4 Red onion
  • 1 chicken breast, grilled
  • Tomatoes
  • Cucumber

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: Grilled chicken 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