Midweek energy plan 2
LUNCH: Mexican chicken wrap: fill a 35g wrap with 100g spicy sliced chicken breast, sliced tomatoes and lettuce with 1 tsp mayo.
DINNER: Pork stir-fry: marinate 200g pork fillet in chilli flakes, 1 dsp sesame oil, 1 dsp soy sauce and cook in a wok with 1 tsp chopped garlic, ½ sliced red capsicum and 2 chopped spring onions. Serve with 50g brown rice.
LUNCH: 300g high-fibre soup, such as lentil, with 4 rye crackers or rice cakes.
DINNER: Small can drained tuna, handful chopped cherry tomatoes, chopped onion, 150g jacket potato, 130g cottage cheese.
LUNCH: Avocado salad: 1 avocado, 30g sliced mozzarella, 6 walnut halves and plenty of leaves. Serve with 1 tsp olive oil and 1 tsp balsamic vinegar.
DINNER: Smoked salmon pasta: 1 tbsp smoked salmon ribbons, 2 handfuls broccoli florets, 40g wholemeal pasta, 1 tbsp crème fraîche.
LUNCH: Fill 35g wrap with 2 dsp hummus, 3 sliced radishes, 2 grated carrots and small sliced avocado. Season with lemon juice.
DINNER: 175g grilled salmon steak, with steamed broccoli, 150g jacket potato served with 1 tsp garlic butter.
LUNCH: Spread 70g wholemeal roll with 10g butter, fill with sliced cucumber and 40g tuna blended with 1 tsp reduced-fat mayo.
DINNER: Healthy nachos: coat 60g tortilla chips with 150g salsa, thinly sliced red capsicum, courgette and onion. Sprinkle with 40g grated Cheddar and grill for 10 mins on a medium heat.