7 meals in 7 days of 1 9

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Gwen Riley
5 years ago
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2 7 Day Meal Plan 7 quick + easy recipes to inspire your cooking week in collaboration with The Happy Home Chef of 9

3 Breakfast / Lunch Burrito This is a great grab and go breakfast/lunch that can be wrapped up in foil/ cling film so that you can just grab and go and eat hot or cold! 1 packet of cooked brown rice 1 fresh-diced tomato 1 cup drained corn kernels ½ bunch fresh coriander chopped ¼ red onion diced 5 tbs sweet chili sauce Salt and pepper 1 cup of diced bacon/ham/cooked minced beef or chickpeas 1 cup grated cheese of your choice optional ½ avocado diced- optional 4 wraps 1. Mix all the ingredients except the wraps in a bowl. 2. Season accordingly. 3. Microwave 4 wraps for 10 seconds. 4. Place filling in the middle of the wrap. 5. Tuck the ends in and roll. 6. Roll in cling film or foil and eat hot or cold. 3 of 9

4 Easy wrap pizzas Makes 4. Use a wrap instead of a pizza base! It s lighter, healthier, cooks faster and tastes delicious! You can make more and take to lunch with you! 4 x Wraps of your choice 2 x cups of cheese of your choice 2x cups filling of your choice 1. Choose your toppings?! (Ham, tuna, veggies, tomato, pineapple, red onion- anything you like! just like a pizza!) 2. Turn oven to 180 fan forced. 3. Spread wrap with sweet chilli, mayo, tomato sauce or pesto. 4.Sprinkle with cheese of your choice. 5. Sprinkle with toppings chopped small. 6.Pop in oven for about 30 min till crispy! 7.Serve with a nice side salad! 4 of 9

5 Stuffed avocado Great lunch snack or breakfast Serves 2 1 Avocado ½ packet cooked brown rice 1 chilli chopped- optional 1 small tin tuna or chick peas ½ bunch coriander ½ fresh lime juice ¼ chopped red onion ½ chilli chopped-optional salt and pepper to taste 1. Scoop seed out of avocado carefully to keep both shells of avocado hollow. 2. Place avocado and all other ingredients in a bowl and mix with a spoon. 3. Refill the avocado shell with the filling. 5 of 9

6 Breakfast or lunch Frittata Feta Pea Bacon and dill frittata. 8 serves. Lasts 3-4 days in the fridge. Swap the fillings for whatever you like! This is great to use up left over veggies or cheese! 8 eggs ½ cup milk of your choice 200gm feta crumbled 4 rashers bacon diced ½ bunch dill chopped 1 cup frozen peas Drizzle of oil- your choice salt and pepper 1. Turn oven to 180 fan forced. 2. Whisk all ingredients together except oil and bacon. 3. Heat a deep frying pan up with a drizzle of oil and when hot add the bacon till it crisps up. 4. Pour egg mixture into the pan and pop straight in the oven. If you do not have a pan with a metal handle then mix the bacon into the egg mixture and pop in a greased ovenproof dish or loaf tin. 5. Bake for about 45 min until not runny- test by wobbling the pan/dish or sticking a knife in. 6. Serve with spinach or chutney and eat hot or cold! 7. Keeps up to 4 days in the fridge. 6 of 9

Moroccan Chicken recipe (Keto friendly) 8 chicken thighs boned or on the bone oil of your choice 2 Tbsp butter 4 cups chicken stock 4 Tbsp Harissa 2 Tbsp ground cumin 1 tbsp cinnamon 2 tsp turmeric

7 Moroccan Chicken recipe (Keto friendly) 8 chicken thighs boned or on the bone oil of your choice 2 Tbsp butter 4 cups chicken stock 4 Tbsp Harissa 2 Tbsp ground cumin 1 tbsp cinnamon 2 tsp turmeric (optional) 1 fresh lemons 10 garlic cloves, slightly smashed 2 leeks, white part only, sliced 1 cup black olives, pitted and roughly chopped 1. Heat oil in a large frying pan. 2. Salt and pepper chicken thighs and brown. 3. Remove chicken thighs and set aside in deep oven tray or dish. 4. Add all ingredients except fresh coriander into the pan and stir together thoroughly. 5. Bring to the boil and then pour over the chicken. 6. Cover in foil and place in the oven for 1 hour Gas mark 6 or Whilst that is cooking make your cous cous. 8. Chop up your cauliflower and add to a food processor about 4 heads at a time. Blitz about 4 secs and remove into a bowl. Continue until you have the whole cauli blitzed. Do not blitz for ages or else it will be like mush. 9. Place in a large glass or plastic bowl-you may have to do in 2 parts if you don t have a bowl big enough. 10.Add salt, pepper, and a good drizzle of olive oil or 3 tbsp butter and cover in cling film. Microwave fr 4 mins, stir and then another 4 mins. 11.Add almonds to serve and fresh coriander! Ref: 7 of 9

8 Salmon, sweet mash, greens and sour cream and dill sauce. 4 salmon fillets skin on (use chicken if you dont like salmon) 2 large sweet potatoes 2 heads broccoli 300g green beans 1 lemon 50gm butter 1 bunch fresh dill Sauce 300ml sour cream 2 tbs whole grain mustard 2 tbs honey ½ bunch dill chopped ½ cup gherkins/pickles chopped salt n pepper 1. Dry salmon with kitchen paper and make sure skin is dry. Set aside on paper to dry skin. 2. Mix all sauce ingredients together and set aside in fridge. 3. Prepare green vegetables and peel and chop sweet potatoes into pieces. 4. Add sweet potato to pan of water and bring to the boil. Boil for around 45 mins until soft and mash with butter, salt and pepper. Use the rest of the hot water from potatoes to boil greens or steam or use frozen greens. 5. Half way through when potatoes are boiling sprinkle salmon skin with salt and place on a hot frying pan skin side down with no oil. 6. Cook skin side down for 5 mins with no touching, moving, fiddling. Flip gently after 5 mins. 7. Cook another 4 minutes or longer if you want. Salmon can be eaten pink and you wont get sick don t worry. 8. Place mash on plate with greens, salmon, wedge of lemon and dollop of cold sauce! 8 of 9

Pumpkin, Lentil and spinach lasagne Recipe Vegan/Vegetarian 1/2 pumpkin diced 1 onion diced 1 bulb garlic minced 800gm tomatoes chopped tinned or fresh 400gm frozen or fresh spinach 1 tin lentils or

9 Pumpkin, Lentil and spinach lasagne Recipe Vegan/Vegetarian 1/2 pumpkin diced 1 onion diced 1 bulb garlic minced 800gm tomatoes chopped tinned or fresh 400gm frozen or fresh spinach 1 tin lentils or 1 cup fresh cooked lentils Salt and pepper to taste Oil of your choice to cook 1 bunch Basil 1glass white wine- optional 1 cup vego stock (3 cups Cheese optional!) 6 lasagne sheets OR zucchini slices instead pasta sheets! 1. Fry chopped garlic, onion and pumpkin till brown and add wine and stock. 2. Bring to boil and add tomatoes, lentils and spinach. Reduce to simmer for 45 min. 3. Season with salt and pepper. 4. Add bunch of chopped basil and remove from heat. 5. Layer between pasta or zucchini/courgette slices and sprinkle layers with feta /ricotta /any cheese (optional). 6. Bake in oven for 40 mins and top with cheese (optional) for the last 10 min. Yummy Option: Sprinkle chilli flakes on top for an extra kick! 9 of 9

CONTENTS. Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats

CONTENTS. Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats CONTENTS Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats 1 Smoothies Low carb smoothies Green Smoothie 1 1/4