Week 9 – Yvonne

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: Coconut chicken sweet potato soup (recipe makes 4 portions)

  • 2 teaspoons coconut oil
  • 3 cloves garlic, minced
  • 1 tablespoon fresh minced ginger
  • 1 bunch green onions, diced
  • ¼ cup finely diced fresh basil
  • 2 stalks lemongrass, tender white inner bulb only, finely minced (optional)
  • 1 teaspoon ground turmeric
  • ¼ teaspoon red cayenne pepper
  • 1 (15-ounce) can full fat coconut milk
  • 32-ounce low sodium chicken broth
  • 1 lb boneless skinless chicken thighs
  • 1/2 teaspoon salt, plus more to taste
  • 2 medium sweet potatoes (spiralised into noodles) or 2 nest noodles
  • 1 red bell pepper, chopped

METHOD: Heat oil in a large pot over medium-high heat. Add in garlic, ginger, green onion. Saute for about 5 minute until the onions begin to turn translucent and slightly golden.  Next add in turmeric, cayenne pepper, and salt, and stir for 30 seconds to release flavors.

Add in coconut milk, chicken broth and chicken thighs. Stir well to combine. Bring soup to a boil. You’ll want the chicken to be covered by the broth so make sure you stir them down to the bottom.

Reduce heat to medium low and simmer uncovered for 20-30 minutes or until chicken is fully cooked. Once chicken is cooked, remove with a slotted spoon and transfer to a cutting board to shred with two forks. Add chicken back to pot then stir in sweet potato noodles (or normal noodles) and bell pepper. Simmer for a few more minutes.

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: Protein porridge 

Lunch: Coconut chicken sweet potato soup  

Dinner: Tuna steak with cucumber relish

  • 1 tbsp olive oil
  • 1 tuna steak
  • For the relish:
    1/4 cucumber
    1 spring onion, finely chopped
  • 1 medium tomato, finely chopped
  • 1/4 large red chilli, seeded and finely chopped
  • 1/2 tsp chopped parsley
  • 1 tsp lime or lemon juice

METHOD: Put the oil into a food bag and add the tuna steaks. Rub well together and leave for 30 mins while you make the relish. Peel the cucumber, halve lengthways and scoop out the seeds. Chop the flesh into a small dice. Mix with the rest of the ingredients, seasoning to taste. Set aside.

To griddle: heat the pan to hot, then cook the steak, turning after 2 mins, and cooking for another 2 mins each side depending on the thickness of the steaks. Meaty fish is best served slightly ‘pink’. Remove the steak from the heat allow to stand for 3-5 mins, then spoon over the relish and serve.

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: Lemon pepper cod and veg

  • 1 fillet cod
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 cup butternut squash
  • ½ cup carrot
  • ⅓ cup white onion, diced
  • 2 cups kale or spinach
  • salt and pepper, to taste
  • ½ lemon, zested (optional)

METHOD: In a baking tray, toss the vegetables with olive oil until everything is evenly coated, Sprinkle with salt and pepper and bake for 20 minutes, or until the vegetables start to soften. Remove from oven and pour the vegetables into a bowl to cool.

Sprinkle the cod with 1 Tbsp of olive oil and 1 Tbsp of lemon juice. Season both sides with salt and pepper. Place on roasting pan and bake for 15 to 20 minutes until the fish is flaky and no longer translucent. Let the fish rest for 5 minutes before serving.

In the meantime in a serving bowl, toss the kale with the warm, roasted vegetables and 1 Tbsp of lemon juice. Place the cod on top, sprinkle with lemon zest and serve.

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: 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: Coconut chicken sweet potato 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: Coconut chicken sweet potato 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