Week 8 (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: Winter vegetable & lentil soup (double up for tomorrow)

  • 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/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: Chickpea tikka masala (double up for tomorrow)

  • 1 tsp olive oil
  • 1/2 onion, finely chopped
  • 2 garlic cloves, minced
  • 1 inch piece of ginger, finely chopped
  • 1 tsp Garam Masala
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp paprika
  • 1/2 tsp turmeric
  • ½ teaspoon cayenne pepper
  • 1/2 cans chickpeas, drained and rinsed
  • 1 can diced tomatoes
  • 1/2 can full fat coconut milk
  • 1/4 cup brown or red rice

METHOD: Heat olive oil in a large saucepan over medium-high heat. Add onions, a pinch of salt, and sautè until translucent, about 6 minutes stirring every now and then. Add garlic and sautè for 1 more minute. Add ginger and spices and sauté until fragrant, about 30 seconds.
Add chickpeas and diced tomatoes, bring to a boil, lower to a simmer and cook for 15 minutes. Stir in coconut milk and simmer for 5 more minutes. Stir in the chickpeas and cook for 5 more minutes or until the gravy has thickened.
Take a taste and adjust seasoning if needed.
Remove from the heat and serve over 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

WEDNESDAY

Breakfast: Protein porridge 

Lunch: Salad of choice

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

Dinner: Chickpea tikka masala (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/turkeybeans/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: Lemony chicken stew with giant couscous/ quinoa

  • 1 tsp olive oil
  • 1/2 onion, chopped
  • 2 skinless boneless chicken thighs, each cut into 2-3 chunks
  • 1 can tomato
  • 10 olives
  • 1 preserved lemons, flesh removed, skin rinsed and finely chopped
  • 1/2 tbsp clear honey
  • 1 chicken stock cube
  • 50g giant couscous or quinoa
  • handful parsley (optional)

METHOD: Heat the oil in a large pan with a lid. Add the onions and cook for 10 mins until starting to caramelise. Push the onions to one side of the dish and add the chicken. Cook over a high heat for 5 mins or so until the chicken is browning.

Add the tomatoes, preserved lemons and honey, and crumble in the stock cube. Fill one of the tomato cans halfway with water and pour this into the dish. Season with a little salt and plenty of black pepper. Give everything a good stir, then cover with a lid and simmer for 30 mins, on a gentle bubble.

Add the couscous 10 mins before you’re ready to serve, cover and simmer for 10 mins or until cooked..Stir in some parsley just before serving.

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: Jacket potato with your choice of filling

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