Week 8 – 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

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

Dinner: 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: Rainbow buddha bowl

  • Something red
  • Something orange
  • Something yellow
  • Something green
  • Something purple

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