Because eating well doesn t have to be complicated

Transcription

1 REGAIN YOUR ENERGY Learn how to increase mental energy everyday using Food Meal Plan The plan shows you options to eat throughout the week per meal. It has Energy in mind and it s designed to be a flexible and educational roadmap for the week. You can pick and choose what you prefer to eat amongst the different options and following the portion sizes explained in the Eating video. It s best to try all foods outlined here because the more varied you eat the better. Because eating well doesn t have to be complicated

2 Meal Plan Breakfast Egg on granary toast with mushrooms and tomatoes Porridge and one handful fruit Overnight oats Muesli with yogurt Toast and peanut butter with a banana Lunch Hummus wrap with a pot of salad Sushi with edamame beans Grilled halloumi with bulgur wheat pilaf Smoked salmon & cream cheese sandwich & salad Squash & lentil soup with bread Rice and Lentil salad Jacket potato with beans or tuna and cheese Dinner Spiced Singapore noodles with cauliflower & prawns Healthy salmon en croute with carrots and sautéed spinach Grilled chicken marinated in spicy soy sauce with rice Spanish tortilla (with salad) Feta & vegetable bake Indian wok-seared chicken & vegetables (with rice) Three-bean chilli (with rice) Snacks Popcorn Crudites, Hummus Crudites, crackers Yoghurt, fruit Fruits

3 BREAKFAST OPTIONS Egg on granary toast with mushrooms and tomatoes Sauteed mushrooms are quick to make in a sauce pan with a little olive oil and some herbs. Boil the eggs at the same time up to 10mins. A second option is with tomatoes if you don t have the time to make the mushrooms. Spread some olive oil salt and pepper. This breakfast should get you satisfied until lunchtime. Porridge and one handful fruit Try to find a good brand that makes instant Porridge. Use some organic milk, almond or coconut milk which will make it creamy and soft. Add some fruits such as blueberries, raspberries or even banana if you re really hungry.

4 BREAKFAST OPTIONS Muesli with yogurt This is easy and delicious. Sparkle some muesli on yoghurt. Our favorites are the nutty or fruity ones. Have a piece of fruit to compliment this breakfast. Toast and peanut butter with a banana Choose the type of bread you prefer. Here it s rye bread that has been toasted. Add some peanut butter which is great for protein and some banana. That s the breakfast of a champion, it will help sustain energy the whole morning.

5 BREAKFAST OPTIONS Overnights oats Serves 2-3 Keep in the fridge for 4-5 days 200ml chunky rolled oats (or regular porridge oats) 100ml milk 100ml apple juice 200ml plain greek yogurt 4 handfuls frozen berries 2 tbsp seeds such as pumpkin, sunflower, hemp etc. Mix the oats, juice, milk, yogurt and berries in a bowl and portion into two containers with lids. Cover and put in the fridge overnight. Add a tablespoon of seeds just before eating

6 LUNCH OPTIONS Hummus wrap with a pot of salad This can be homemade or take away from your local cafe. This one was made with beetroot wrap but you can have it with a flour or whole wheat tortilla, sourdough bread or with a gluten free wrap. Spread the hummus and add leafy greens and colorful veggies. This one is with salad, tomatoes, onions. No additional oil is required. It s a filling, nutritious and easy to digest lunch option. Sushi with edamame beans Try find a take away which makes fresh sushis. Get a mix of fish and vegetable ones. It s a great lunch to have with edamame beans, they are young soy beans and a great source of protein, vitamins and minerals. You can also mix them with some salad leaves. Smoked salmon & cream cheese sandwich & salad This can be homemade or take away from your local cafe. Recipe include: cream cheese, salmon, salad, dill, lemon, granary toast. You can try alternatives that are gluten free bread or rye bread, tuna, mackerel or sardines and non dairy cheese.

7 LUNCH OPTIONS Grilled halloumi with bulgur wheat pilaf Serves 2 100g halloumi, cut into slices 1 tbsp oil 1 onion, chopped 1 clove garlic, finely chopped 100ml bulgur, preferably medium or coarse ¼ tsp ground turmeric ¼ tsp ground cumin 100ml chicken or vegetable stock 1 chopped carrot 2 tsp grated or finely chopped fresh ginger 1 tsp coarse salt 3 tbsp finely chopped fresh herbs such as dill, mint, parsley, coriander 1 tbsp lemon juice, or more to taste 2 tbsp chopped walnuts, toasted Heat oil in a large shallow saucepan with a tight-fitting lid over medium heat until hot enough to sizzle a piece of onion. Add onion, reduce heat to medium-low and cook, stirring often, until golden brown, 12 to 18 minutes. Stir in garlic and cook, stirring, for 1 minute. Add bulgur, turmeric and cumin and cook, stirring, until the bulgur is coated with oil, about 1 minute. Add the stock, carrot, ginger and salt and bring to a boil, stirring. Cover and cook over medium-low heat until all liquid is absorbed and there are eyes or indentations in the surface of the bulgur, about 15 minutes. (Do not stir the pilaf.) Remove from the heat and let stand, covered, for 5 minutes. Meanwhile grill the halloumi slices on both sides until starting to turn golden. Stir herbs and lemon juice into the pilaf. Serve topped with walnuts and with a two handfuls of roasted Mediterranean vegetables

8 LUNCH OPTIONS Rice & Lentil Salad Serves grams green or puy lentils 100ml rice 2 tsp Dijon mustard 2 tsp coarse seeded mustard Juice of ½ lemon 1 tbsp white wine vinegar 2 tsp extra-virgin olive oil Coarse sea salt ½ small red onion, finely diced 200 grams cherry tomatoes, halved handful roughly chopped parsley Cook the rice in boiling water until tender, about 12mins for white, about 25mins for brown. Drain and set aside. Meanwhile, bring a large pot of salted water to boil, add the lentils, turn the heat to medium, and cook just until the lentils are cooked through, about 20 minutes. Drain the lentils, place them in a large mixing bowl with the rice, and set them aside. In a smaller bowl, whisk together the mustards, lemon juice, vinegar, olive oil, and a large pinch of salt. Add the vinaigrette to the lentils and rice along with the onion, tomatoes, and parsley. Season the salad to taste with salt and more lemon or olive oil if you like.

9 LUNCH OPTIONS Jacket potato with beans or tuna and cheese Serves 2 2 baking potatoes 1 tbsp of olive oil 1 diced carrot 1 diced celery 400g haricot beans 1 tbsp paprika 2 tbsp chopped chives Heat oven to 200C/180C fan/gas 6. Scrub the potatoes and dry well, then prick in several places with a fork. Bake directly on the oven shelf for 1-1½ hrs, until they feel soft when squeezed. After 30 mins, heat the oil in a pan and gently cook the carrot and celery for 10 mins until softened. Add the beans, tomatoes and paprika and cook gently for a further 5 mins until the tomatoes are softened and pulpy. Stir in 100ml water and the sauce, cook for a further 5 mins then cover and keep warm. Split open the potatoes and spoon in the mixture. Scatter with chives and serve.

10 DINNER OPTIONS Spiced Singapore noodles with cauliflower & prawns Serves 2 Juice ½ lemon 2 tbsp medium curry powder 300g cauliflower florets 100g spring onions, sliced 200g white cabbages, cut into chunks 25g fresh red chillies, finely chopped 100g cooked egg noodles 150g raw peeled prawns 1 tbsp soy sauce ½ tsp golden caster sugar 5g coriander leaves Heat oven to 180C/160C fan/gas 4. Line a baking tray with baking parchment. Mix the lemon juice with ½ tbsp of the curry powder and toss with the cauliflower on the baking tray. Roast for mins until tender and slightly golden. Heat a non-stick wok or frying pan and add the spring onion, cabbage, red chilli, remaining curry powder and a splash of water. Fry, adding splashes of water if it starts sticking or looking dry, until the cabbage is softening. Add the noodles, prawns, soy sauce and sugar, and fry for another few mins until piping hot and the prawns are cooked. Scatter over the roasted cauliflower and coriander leaves, and serve.

11 DINNER OPTIONS Creamy pumpkin or squash & lentil soup Serves 4 Freezable 1 tbsp olive oil, plus 1 tsp 2 onions, chopped 2 garlic cloves, chopped approx 800g chopped pumpkin flesh, plus the seeds 100g split red lentils ½ small pack thyme, leaves picked, plus extra to serve 1l hot vegetable stock pinch of salt and sugar 50g half-fat crème fraîche Heat the oil in a large pan. Fry the onions until softened and starting to turn golden. Stir in the garlic, pumpkin flesh, lentils and thyme, then pour in the hot stock. Season, cover and simmer for mins until the lentils and vegetables are tender. Meanwhile, wash the pumpkin seeds. Remove any flesh still clinging to them, then dry them with kitchen paper. Heat the 1 tsp oil in a non-stick pan and fry the seeds until they start to jump and pop. Stir frequently, but cover the pan in between to keep them in it. When the seeds look nutty and toasted, add a sprinkling of salt and a pinch of sugar, and stir well. Whizz the cooked pumpkin mixture with a hand blender or in a food processor until smooth, then add the crème fraîche and whizz again. Taste for seasoning. Serve with a spoonful of crème fraîche, a few thyme leaves and the toasted seeds scattered on top.

12 DINNER OPTIONS Spanish Tortilla Serves 2 1 ½ teaspoons extra-virgin olive oil, divided ½ small onion, thinly sliced 1 medium pre-cooked diced potatoe ½ tbsp chopped fresh thyme ½ tsp smoked paprika 3 large eggs 2 large egg whites 60g cheddar cheese 3 handfuls baby spinach, roughly chopped ¼ tsp salt ¼ tsp freshly ground pepper Heat 1 tsp oil in a medium non-stick pan over medium heat. Add onion and cook, stirring, until translucent, 3 to 4 minutes. Add potatoes, thyme and paprika and cook for 2 minutes more. Lightly whisk eggs and egg whites in a large bowl. Gently stir the potato mixture into the eggs along with cheese, spinach, salt and pepper until combined. Wipe the pan clean; add the remaining oil and heat over medium heat. Pour in the egg mixture, cover and cook until the edges are set and the bottom is browned, 4 to 5 minutes (it will still be moist in the center). To flip the tortilla, run a spatula gently around the edges to loosen them. Invert a large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into the pan and continue cooking until completely set in the middle, 3 to 6 minutes. Serve warm or cold. You can add some salad as a side.

13 DINNER OPTIONS Healthy salmon en croûte with sauteed spinach Serves 4 1 tbsp oil 1 large shallot, finely chopped 100 g baby spinach 2 garlic cloves, finely chopped juice ½ lemon 100g packet watercress, chopped 2 tbsp snipped dill 1 tbsp snipped chives 2 tbsp half fat crème fraîche 5 sheets filo pastry each about 38 x 30cm (125g total weight) 2 x 150g skinned salmon fillets Heat 2 tsp of the oil in a large non-stick frying pan. Tip in the shallots and fry for 2-3 mins to soften, then add the spinach and garlic, and stir-fry over a high heat for another 3-4 mins, or until the shallots are golden and any liquid from the spinach has evaporated. Pour in the lemon juice after a few seconds, that should have evaporated too. Remove from the heat, then stir in the watercress so it wilts in the warmth from the pan. Stir in the dill and chives, and season with a little salt and pepper. Leave to cool. Heat oven to 200C/180C fan/gas 6. Line a baking sheet with baking parchment. When the spinach mix is cool, stir in the crème fraîche. Cut the filo sheets in half. Lay one of the filo sheets on the worktop with the short end facing you. Brush all over with a little of the remaining oil. Layer up 4 more of the filo sheets in the same way, brushing each with a little of the oil. Lay one of the salmon fillets across the width of the filo, positioning it about one-third of the way up. Season it with pepper. Spoon and spread half the cooled spinach mix over the top of the fillet. Fold the short end of pastry nearest to you over the salmon, then bring the other end over to completely enclose the salmon lifting it so the join can tuck under it. Fold both pastry ends over as neatly as you can. Repeat for the other fillet and bake in the oven for 25mins until golden and crispy.

14 DINNER OPTIONS Feta & vegetable bake Serves 2 200g red-skinned potatoes, thinly sliced into rounds 2 red peppers, cut into strips 20g cherry tomatoes, halved 1 tbsp extra virgin olive oil 1 rosemary sprig, leaves removed and very finely chopped 100g feta cheese, cubed 25g pitted black olives, halved ½ lemon, sliced thinly into rounds handful basil leaves Heat oven to 180C/160C fan/gas 4. Arrange the potato, tomatoes and pepper slices on a large nonstick baking tray. Drizzle over 2 tsp oil and scatter with the rosemary, a pinch of salt and a good grinding of pepper. Toss everything together well and roast for 25 mins, turning over halfway through, until the potatoes are golden and crisp at the edges. Scatter the feta and olives on top. Place the lemon slices on top and drizzle with the remaining oil. Roast for further 7-8 mins until the cheese and olives are warmed through. Serve sprinkled with basil leaves.

15 DINNER OPTIONS Chicken marinated in spicy soy sauce Serves 2 25ml soy sauce 1 tsp sugar 1 large clove garlic, peeled and finely grated or minced 2 tsp finely grated fresh ginger 1/2 fresh red chilli seeded and minced 2 tsp toasted sesame oil 1 tsp rapeseed oil 200g skinless chicken thigh or breast (or meat-free alternative) cut into 1cm strips 300g vegetables such as sliced carrots and courgettes, mange tout and baby sweetcorn Whisk soy sauce and sugar in a medium bowl until the sugar is completely dissolved. Stir in garlic, ginger, chilli and oil. Place chicken in a resealable plastic bag. Add the marinade and seal the bag, squeezing air out. Turn the bag to coat the chicken strips. Refrigerate for 2 hours, turning the bag once to redistribute the marinade. Heat the oil in a wok or frying pan over a medium heat. Add the chicken and marinade. Stir-fry everything until the chicken is cooked through and starts to brown, 5 minutes. Add the vegetables and cook for another 5 mins. Serve with a portion of brown rice.

16 DINNER OPTIONS Indian wok-seared chicken & vegetables Serves 2 1 tsp coriander seeds (or ready ground) ½ tsp cumin seeds (or ready ground) ½ tsp fennel seeds (or ready ground) 2 tsp cornflour ¼ tsp salt ¼ tsp ground turmeric 200g skinless boneless, chicken breasts or thighs, cut into 1-inch cubes 1 tbsp oil, divided 2 large carrots, cut into 1/4-inch-thick slices 1 large green pepper, cut into 1-inch cubes 1 large red pepper, cut into 1-inch cubes 1 small red onion, cut into 1/2-inch cubes 2 large cloves garlic, thinly sliced 1 dried red chillis 2 tsp lime juice Handful fresh mint leaves, finely chopped If using whole spices, grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add cornflour, salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture. Preheat a wok or frying pan over high heat. Add 2 tsp oil. When the oil is shimmering, add carrots, pepper, onion, garlic and chillis. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate. Reduce heat to medium-high and add the remaining 1 tsp oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.

17 DINNER OPTIONS Three bean chilli Freezable 2 teaspoons oil 1 chopped onion 1 green pepper 1 red pepper 2 teaspoons garlic, crushed 150ml water 2 tbsp tomato paste 2 tsp chili powder 2 tsp ground cumin ¼ tsp black pepper 3 400g tins of mixed beans such as kidney, black-eye, black, pinto borlotti etc. drained 400ml vegetable stock 1 400g tin chopped tomatoes 1/4 cup chopped fresh coriander Heat oil in a large saucepan over medium-high heat. Add onion, peppers, and garlic to the pan and soften for 3 minutes. Stir in the water and all the other ingredients except the coriander. Bring to a boil, reduce the heat, and simmer for 15 minutes or so. Stir in the coriander and serve with a wholemeal tortilla.

18 HEALTHY SNACKS Pop Corn Popped corn is mostly air and gluten free. It contains less calories than crisps and makes it a healthier alternative. It s a whole grain which means a great source of fiber. If you re little hungry in between meals then this is the perfect light snack. Crudites, Hummus This is a veggie option for snacking and including hummus, carrots, celery and radish. It can also be other vegetable types such as tomatoes, cucumber or some olives. This is great to fight the 4PM afternoon slump. Crudites, crackers This is a similar option than the veggie one but including some rice cakes or crackers and goat cheese. This is if you are more hungry than usual. For example, it happens during menstrual cycle where the body needs more fuel.

19 HEALTHY SNACKS Yoghurt, fruit This is a fruit and nut option. Snacking can be salty or sweet, it s your choice as long as you get varied foods in the body. Try to find an organic yoghurt with no added sugar or conservatives. A non dairy option with soya or coconut is also perfect. Get creative and swap nuts by dark chocolate. Fruits Fruits are the best for snacking either at 11AM or 4PM. Depending on the season, you can have apples, oranges, grapes, grapefruit, pears, bananas. They are full of vitamins and will help sustain the body energy throughout the day.

20 FINAL NOTE By establishing a healthy discipline and having a balanced diet, you will see huge improvements in your energy levels. I wish you all the very best in your journey to Reset. Happy cooking! Jo Travers Jo Travers, is a Registered Dietitian regulated by the Health and Care Professions Council. She is the author of the book The Low-Fad Diet. She is passionate about getting people to have a good relationship with food and eat normally. ABOUT US Re-Set is an educational and lifestyle platform, providing expert programmes to inspire individuals to improve their wellbeing from the comfort of their own home.