Meal Plan DAY ONE BREAKFAST LUNCH DINNER

Transcription

1 Meal Plan DAY ONE BREAKFAST LUNCH DINNER

2 Fruit & Nut Yogurt 5 minutes Cooking time: 5 minutes 3 tbsp chopped mixed nuts 1 tbsp sun ower seeds 1 tbsp pumpkin seeds 1 sliced banana 2 handfuls berries (frozen and defrosted is ne) 200g vanilla yogurt 1. Mix the nuts, sun ower seeds and pumpkin seeds. Mix the sliced banana and berries. Layer up in a bowl with yogurt and enjoy.

3 Tofu Salad Nicoise 1 tomato, small (approx 100g each) 25ml french dressing, fat free 75g tinned new potatoes 3 spring onions (approx 15g each) 40g french beans (green beans) 3 pitted black olives (approx 4g each) 45g cucumbers (approx 1 inch) 1 crisp lettuce, small (approx 100g each) 100g tofu, hard 1. Trim and halve the beans and steam for 2 minutes or until just tender (or microwave for a similar time in 1 Tbsp water on high) and leave to cool for a few minutes. 2. Meanwhile, grill the tofu for 1-2 minutes a side until nicely browned and warmed through; cut into 2-3 pieces (per serving) and set aside. 3. Chop the tomato and halve the potatoes; arrange in a serving bowl with the lettuce and cooked beans, then place the tofu on top. 4. Trim and chop the spring onions, olives and cucumber and garnish the salad with them. 5. Pour the dressing on top and serve. 6. Chef's suggestion: 7. For quick preparation, if you have no tinned potato, use leftover cooked potato or chop up uncooked potatoes and steam for 8-.

4 Chinese Steamed Bass With Cabbage Serves: 2 Cooking time: 2 sea bass llets, or other white sh llets 1 green chilli pepper or red, deseeded and nely chopped 1 tsp root ginger 300g green cabbages, nely shredded 2 tsp sun ower oil 1 tsp sesame oil 2 garlic cloves, thinly sliced 2 tsp low sodium soy sauce 1. Sprinkle the sh with the chilli, ginger and a little salt. Steam the cabbage for 5 mins.lay sh on top of the cabbage and steam for a further 5 mins until cooked through. 2. Meanwhile, heat the oils in a small pan,add the garlic and quickly cook, stirring until lightly browned. Transfer the cabbage and sh to serving plates, sprinkle each with 1 tsp of soy sauce, then pour over the garlicky oil.

5 Meal Plan DAY TWO BREAKFAST LUNCH DINNER

6 Grilled Tomato And Scrambled Eggs On Toast 1 tomato, small (approx 100g each) 1 large egg (approx 50g each) 2 egg whites (large egg) 60ml milk, skim 1 slice dark rye bread (approx 30g per slice) 1. Whisk the egg, egg whites and skim milk in a small bowl. 2. Heat a small non-stick frying pan over medium heat and place the bread into the toaster. 3. Pour the egg mix into the frying pan and turn constantly to avoid the egg sticking to the pan. 4. Once the eggs are cooked to your preference, transfer them onto the toast on your serving plate. 5. Place the fying pan back over medium heat, quarter the tomato and place in the frying pan. 6. Flip the tomatoes a few times for about 30 seconds so that all sides are slightly cooked. 7. Transfer the tomatoes to the serving plate and enjoy.

7 Egg, Tofu And Rocket Wrap 5 minutes 1 egg, small (approx 37g each) 1 pinch black pepper 100g tofu, silken 1 gluten free wrap (approx 42g each) 1 cup rocket leaves 1. Mash the silken tofu and spread evenly over the wrap, all the way to the edges. 2. Top with a sliced boiled egg and rocket leaves, and season with freshly ground black pepper according to taste. 3. Tightly roll up the oat wrap and slice in half. 4. Transfer to a serving plate and eat immediately.

8 Grilled Chicken With Brown Rice & Broccoli 120g chicken breast llets, skinless and boneless 80g brown basmati rice, 2-minute microwave 5g pine nuts 1 spray cooking oil spray 120g broccoli, fresh, uncooked 1. Pre-heat a non-stick sandwich grill to medium high. 2. Spray lightly with cooking oil spray and place the chicken breast llet(s) in the grill. Cook for 8 minutes or until cooked through and no longer pink in the center. 3. Meanwhile, cook the rice in a microwave according to packet directions and set aside. 4. Cut the broccoli into small orets, place in a microwave dish with a small splash of water and cook on high for 45 seconds (increase 15 seconds per serving). 5. Heat a small non stick frying pan over high heat, add the pine nuts and toss over high heat for 60 seconds. 6. Add the broccoli orets to the pine nuts and cook for a further 60 seconds. 7. Transfer the chicken, broccoli and rice to a serving plate.

9 Meal Plan DAY THREE BREAKFAST LUNCH DINNER

10 Porridge Plus 5 minutes Cooking time: 5 minutes 300g jumbo oats 100g all-bran 25g wheat germ 100g dark raisins 140g ready-to-eat apricots, snipped into chunks 50g golden linseeds 1. Make porridge with semi-skimmed milk according to the packet instructions. 2. Top with fat-free Greek yogurt, sliced banana and roughly chopped hazelnuts, and drizzle with honey.

11 Roast Chicken Bruschetta 2 tomatoes, small (approx 100g each) 2 sprigs fresh basil 1 slice gluten free multigrain bread (approx 39g each) 60g roasted chicken breast slices 1 pinch black pepper 1 garlic clove (approx 3g per clove) 1 4 tsp hot chilli sauce (eg tabasco) 1 pinch sea salt 1. With a sharp knife, score a cross at the base of each tomato then place the tomato in a bowl of boiling water for 1 2 minutes. 2. Meanwhile, cut the garlic clove in half and and mince one half (leaving the other half whole for rubbing over the toasted bread). 3. Drain the tomatoes and rinse under cold water. Then peel the skin off, roughly chop it and place in a small bowl with the fresh, torn basil leaves, garlic, a dash of Tabasco sauce and season well with sea salt and freshly ground black pepper. 4. Lightly toast the bread on both sides under a hot grill and then using the freshly cut garlic clove, roughly rub the cut side of the garlic over the entire toast. 5. Top with the tomatoes then place back under the grill to heat through. 6. Remove from the grill, place the sliced chicken on top and eat immediately.

12 Tuna And Green Bean Salad 3 cherry tomatoes, small (approx 10g each) 5ml extra virgin olive oil 100g tinned ageolet beans 70g tinned tuna in spring water 3 tsp dijon mustard 1 2 anchovy llet (approx 5g each) 100g ne green beans 1 tbsp mixed fresh herbs (parsley, basil, chives) 1 2 shallot (approx 10g each) 100g tinned cannellini beans 10ml white wine vinegar 1. Trim the green beans and cook in a saucepan of lightly salted boiling water for 4-5 minutes until tender. Drain and refresh under cold water. 2. Meanwhile, drain all the tinned beans and mix together with the herbs (chopped) in a large bowl. 3. Finely chop the shallot and anchovey llet and whisk together in a seperate bowl with the remaining dressing ingredients (Dijon mustard, vinegar, olive oil) and 1 tsp of water (per serving). 4. Mix two-thirds of the dressing into the tinned bean mixture. 5. Arrange the green beans onto a serving plate and drizzle on the remaining dressing. 6. Spoon the dressed tinned bean mixture in a mound on top of the green beans. Top with the drained, aked tuna and arrange the halved cherry tomatoes around the base of the salad.