Y-Week 2

MONDAY

Breakfast: Cinnamon and almond porridge 

  • 1/2 cup of oats
  • Water to desired consistency
  • 5 almonds
  • 1/2 tsp cinnamon
  • 1 scoop protein powder (optional)

Lunch: Chicken, broccoli & beetroot salad

  • 1 cup broccoli
  • 1 skinless chicken breast
  • 1/4 red onion, thinly sliced
  • Handful watercress
  • 1/4 cup beetroot

Dinner: Hummus and spring onion sweet potatoes

  • 2 sweet potatoes
  • 2 tbsp hummus
  • 2 spring onion
  • Side of veg (any)

Snack: 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: Super green smoothie

  • 1½ cup (360 ml) water
  • 1 cup spinach
  • 2 stalks celery
  • 1 apple
  • 1 pear
  • ½ lemon

Lunch: Leek and potato soup (double up for tomorrow)

  • 1 tbsp vegetable oil
  • 1 onion, sliced
  • 2 potatoes, cubed
  • 1 medium leeks, sliced
  • 2 cups vegetable stock
  • salt and pepper to taste

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: 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: Cinnamon and almond porridge

Lunch: Leek and potato soup (from yesterday)

Dinner: Fish/chicken, sweet potato and greens

  • 1 chicken breast/fish fillet
  •  1 sweet potato
  • Greens of choice

Snack: 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: Super green smoothie

Lunch: Chicken, broccoli & beetroot salad

Dinner: Lo mein

  • Add protein source: chicken/turkey/prawns/tofu etc
  • 2 tablespoons soy sauce
  • 1 teaspoon vegetable oil
  • 1 noodle nest
  • 3 green onions, chopped
  • 1 cup carrot,
  • 1 red bell peppers
  • 1 cup cabbage or bok choy
  • 1 cup mushrooms
  • 1 cup broccoli

METHOD: Cook the noodles according to package directions. Drain and set aside.

Heat the oil in a large wok or pan. Add the green onions and vegetables to the hot pan. Stir fry until fork-tender, about 5 minutes. Add to cooked noodles and soy sauce – toss around in the hot pan to combine.

Snack: 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: Cinnamon, banana and almond porridge

Lunch: Salad of choice or sweet potato soup from last week

Dinner: Spanish chicken and rice (double up for tomorrow lunch)

  • 1 tsp olive oil
  • 1 chicken breast
  • 1/4 medium onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced or pressed
  • 1/4 cup brown rice, rinsed
  • 1/4 tablespoon paprika
  • 1 cup chicken stock
  • 1 can tomato
  • Handful olives (optional)
  • salt and pepper to taste

METHOD: Heat oil over medium heat. Add chicken and season with salt and pepper. Cook for about 5-6 minutes until chicken begins to slightly brown. Add onion, red pepper and garlic and cook for a few minutes until they slightly soften.

Add the rice and stir to combine. Cook for 1-2 minutes. Mix in the paprika and continue to cook for another minute. Add chicken stock and tomato sauce and bring to a boil. Turn down the heat to low. Cover the pan and cook for 25 minutes until the rice is fully cooked. Add salt and pepper to taste, and toss with olives.

Snack: 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 of choice

  • 2 eggs
  • 1 cup spinach
  • Filling of choice (no cheese)
  • Side salad
  • salt & pepper

Lunch: Your choice (think about using foods from the ‘good’ list!)

Dinner: Spanish chicken and rice (from yesterday)

Snack: 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: Lemon herb chicken

  • 1 chicken breast
  • 1 lemon
  • Salt and pepper to taste
  • ½ tablespoon olive oil
  • 1 pinch dried oregano
  • Side salad – spinach, tomato etc

METHOD: Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.

When oil is hot, put chicken in skillet. As you saute chicken, add juice from other 1/2 lemon, pepper to taste, and oregano. Saute for 5 to 10 minutes each side, or until juices run clear.

Dinner: Veggie skillet 

  • 8 new potatoes, large diced
  • ⅓ cup vegetable oil
  • ½ yellow onion, diced
  • 1 red bell pepper, diced
  • ½ teaspoon garlic powder and paprika
  • 2 cups baby spinach
  • ¼ cup freshly chopped curly parsley (optional)
  • 1 lemon

METHOD: Add the potatoes to a pot of boiling salted water and boil them, par-cooking the potatoes for about 3 minutes.

Meanwhile, let the potatoes cool and cook the vegetables. In a heavy pan over medium heat add 1 tablespoons of oil and the onion and sprinkle with salt. Cook for about 5 minutes until the onions are soft. Add the red bell peppers and cook for 1-2 more minutes. Transfer the vegetables to a separate bowl.

Add the remaining oil to the pan and fry the potatoes until golden. Season to taste with salt, paprika and garlic powder. Add the vegetables back to the pan along with the spinach. Optional: squeeze a little lemon juice and season to taste with salt and garnish with the parsley.

Snack: 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