The plan

Woman (UK) - - Stay Fit And Well -

Day 1

Break­fast veg­etable omelette. whisk 2 eggs, sea­soned with salt and black pep­per. Pour into a pan and cook both sides. Place cooked as­para­gus, mush­rooms and toma­toes on half the omelette and fold over other half. gar­nish with fresh pars­ley. Lunch hearty veg­etable soup. sauté 1 chopped onion and 1 clove gar­lic. add 400ml wa­ter and veg­etable stock, chopped cau­li­flower, cour­gette and broc­coli. add 100g chick­peas and 100g can­nellini beans. Din­ner grilled cod with green veg and sweet potato wedges. grill 1 cod fil­let and serve with peas, sweet­heart cab­bage and sweet potato wedges.

Day 2

Break­fast Banana and rasp­berry smoothie. Blend 1 banana, hand­ful rasp­ber­ries, 200ml unsweet­ened al­mond milk, 1tbsp oats, 1tbsp sun­flower seeds, 4 al­monds and 1 scoop pro­tein pow­der (op­tional). Lunch cold chicken salad. mix rocket, leafy greens, chopped toma­toes, cu­cum­ber, pep­pers, red onion, grated car­rot, broc­coli flo­rets, radish and chunks of cooked, cold chicken. dress with olive oil, ap­ple cider vine­gar, squeeze of lemon and black pep­per. Din­ner Lamb chop with puréed but­ter beans and greens. grill 1 lamb chop. cook peas, broc­coli and leeks. driz­zle with minty but­ter (sauté some fresh, chopped mint leaves in but­ter). serve with pureed (or mashed) but­ter beans.

Day 3

Break­fast overnight oats with blue­ber­ries and wal­nuts. soak 40g oats in 200ml unsweet­ened al­mond milk overnight. serve with hand­ful blue­ber­ries and 4 chopped wal­nuts. Lunch grilled spicy sal­mon with steamed greens. grill 1 sal­mon fil­let driz­zled with chilli oil. serve with steamed broc­coli and as­para­gus. Din­ner spicy frit­tata and salad. sauté chopped onion in olive oil. Pour in 4 whisked eggs and chopped, cooked veg­eta­bles (eg, broc­coli, as­para­gus, cour­gette). sea­son with a pinch of pa­prika and cayenne pep­per or a sprin­kle of chilli flakes. cook in pan then grill for 1 minute. serve with a large mixed salad. save half the frit­tata and salad for lunch next day.

Day 4

Break­fast smashed av­o­cado on sour­dough toast. mash one ripe av­o­cado with chopped spring onions and a squeeze of fresh lime juice. serve on 1 slice sour­dough toast. top with sliced tomato and fresh co­rian­der. Lunch spicy frit­tata. see day 3. Din­ner chicken and veg­etable casse­role. heat up some olive oil in a pan. add chopped onion, car­rot and cel­ery. cook un­til soft­ened. add 2 chicken thighs, tin chopped toma­toes, pep­pers and 1 chopped gar­lic clove. Pour in enough wa­ter and stock (veg­etable or chicken) to cover. sea­son with cumin, thyme, black pep­per. cook un­til chicken is done. save half for lunch next day.

Day 5

Break­fast Piper­ade with eggs. sauté 1 chopped onion, 1 red pep­per and 1 clove gar­lic in 5g but­ter and ½tbsp olive oil. whisk 2 eggs. Pour into the pan with veg and stir to make scram­bled eggs. Lunch chicken and veg­etable casse­role left­over. see day 4. Din­ner Prawn stir fry. Pan-fry veg­eta­bles (eg, as­para­gus, broc­coli, baby sweet­corn, spring onions, bam­boo shoots) in olive or co­conut oil. add chopped chill­ies, gin­ger, dash of soy sauce and cooked prawns (or tofu). driz­zle with fresh lime juice.

Day 6 and 7

re­peat any two days

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