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: Thai carrot and lemongrass soup (double up for tomorrow)
- 1 tsp oil
- 1/2 onion, roughly chopped
- 1 clove garlic, roughly chopped
- 1 stalk lemongrass, woody outer leaves removed and chopped
- a chunk ginger, grated
- 250g carrots, peeled and chopped
- 1 tin coconut milk
- 300ml vegetable stock
- 1/2 lime, zested and juiced
METHOD: Heat a tsp oil in a pan and cook the onion, garlic, lemongrass and ginger for 5 minutes. Add the carrots and cook for another 5 minutes. Mix the coconut milk in with the stock. Simmer until the carrots are tender then whizz with a stick blender until smooth. Stir in the lime juice and zest then spoon into bowls.
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 quinoa
- 1 large egg
Lunch: Winter vegetable & lentil soup
Dinner: Chicken 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 chicken breast
- 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 chicken and diced tomatoes, simmer and cook for 15 minutes. Stir in coconut milk and simmer for 5 more minutes.
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/turkey/tuna/salmon/beans/egg
- Veggies of choice
- Carb source (if needed): quinoa, couscous, beans, rice or sweet potato
Dinner: Chicken 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/turkey/tuna/salmon/beans/egg
- Veggies of choice
- Carb source (if needed): quinoa, couscous, beans, rice or sweet potato
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: 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
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 (optional)
- 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 pistachio