Week 9 – 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/fruit of choice

Lunch: Sicilian fish soup (recipe makes 4 portions) 

  • red onion
  • 2 sticks celery
  • ½ small bulb fennel
  • 2 cloves garlic
  • 1 red chilli , deseeded
  • 2 tablespoons olive oil , plus extra for drizzling
  • 1 glass dry white wine
  • 800 g chopped plum tomatoes or passata
  • ½ butternut squash , peeled and grated
  • 500 ml fish stock
  • 200 g salmon fillet, skinned
  • 300 g halibut fillet, skinned
  • Raw peeled prawns
  • ½ lemon
  • 1 large handful fresh flat-leaf parsley , chopped (optional)

METHOD:

Grate butternut squash. Finely chop the onion, celery, fennel, garlic and chilli. Heat the oil in a large pan, add the onion, celery, fennel, garlic and chilli and sweat gently until soft. Add the wine, tomatoes or passata, squash and stock and bring to the boil. Cover and simmer gently for 30 minutes. Season and gently break up the tomatoes.

Roughly chop the salmon and halibut and add to the pan. Add the prawns cover and simmer for 10 minutes or until just cooked.

Taste the soup and season it again with salt and pepper and a squeeze of lemon juice, if necessary. Serve drizzled with olive oil and sprinkled with the chopped parsley.

(Add prawns fresh each time you have the soup)

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: Protein porridge 

Lunch: Sicilian fish soup

Dinner: Lentil Stew (double up for tomorrow)

  • 1/4 cup raw walnuts
  • 1/4 cup water
  • ½ large yellow onion,
  • 1 cup vegetable stock
  • 1/4 cup brown or green lentils
  • 1/4 tsp ground turmeric
  • 1/4 tsp ground cinnamon
  • 1/4 cup brown rice
  • Pomegranate (optional)

METHOD: Cook rice (1 part rice to 2 parts water, simmered covered for 35-40 minutes).

Preheat oven to 180C. Add walnuts to bare baking sheet. Bake for 10 minutes, being careful not to burn, just toast. Set aside. Once walnuts are done roasting, let cool slightly then add to food processor or high-speed blender and pulse into a fine meal. Set aside.

Heat a pot over medium heat and add water and onions. Season with a pinch each salt and pepper and stir. Cook for 4-5 minutes, or until soft and translucent. Add vegetable stock and bring to a simmer. Add lentils and stir. Cook uncovered for about 20 minutes, or until lentils are just tender.

Once the lentils are just tender, add walnut meal and bring to a simmer. Then reduce heat to low and continue simmering for 10 minutes. Stir occasionally. Serve over cooked 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
  • Veggies of choice
  • Carb source (if needed): quinoa, couscous, beans, rice or sweet potato

Dinner: Lentil 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: Protein porridge 

Lunch: Salad of choice

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

Dinner: Fish, rice and greens

  • 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: Sicilian fish soup

Dinner: Mushroom risotto

  • 50g brown rice
  • 8 mushrooms
  • 1/2 cup chopped cauliflower
  • 125ml unsweetened oat or rice milk
  • 1 tsp lemon juice
  • 1 tsp garlic powder
  • 1 tsp onion powder

METHOD: Cook the rice according to package directions. Use vegetable broth instead of water for a more intense flavor.

Line a baking tray. Slice the mushrooms, place them onto the baking tray and bake them for about 15 or 20 minutes or until golden brown. Cook the cauliflower and the milk in a saucepan until the cauliflower is soft (5-7 minutes).

Place the cauliflower and the milk in a blender with the rest of the sauce ingredients (lemon juice, garlic powder, onion powder) and blend until smooth.

Mix the sauce with the rice and cook for about 2 minutes. Serve with the baked mushrooms and some chopped parsley on top (optional).

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: Sicilian fish 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

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