DAY 2
Breakfast Creamy quinoa Serves 2 1 Combine 80g quinoa, rinsed, 250ml water, ½tsp vanilla extract, ½tsp ground cinnamon, ⅛tsp ground nutmeg, and a pinch of salt in a saucepan. Bring to a boil, then reduce the heat to medium-low. Cover and simmer for 15 mins. 2 Remove from heat. Let stand for 5 mins. Fluff with a fork, then stir in 180g organic full-fat Greek-style yogurt. Divide between 2 bowls and top with 20 almonds, chopped. CALS: 330 FIBRE: 4g CARBS: 32g SUGAR: 3g FAT: 16g SAT FAT: 7g Lunch bean & bacon soup Serves 4 1 Heat a casserole dish over a medium heat. Add 5 slices uncured nitrate-free bacon (such as Finnebrogue Naked Unsmoked Back Bacon, £3, Waitrose) and cook until crisp, turning once. Transfer to a plate and set aside.
2 Pour off all but 2tbsp bacon fat from the casserole dish. Return to the hob over a medium-high heat. Add 1 medium red onion, chopped, 3 celery sticks, chopped, 6 garlic cloves, diced, 1tsp chopped thyme, and ½tsp dried oregano. Cook, stirring occasionally, until slightly softened. 3 Add 1 medium courgette, diced, and cook until slightly softened. Stir in a 400g can of organic chopped tomatoes and cook for 2 mins. Add 500ml organic chicken stock, bring to a boil, then stir in 200g chopped kale. Reduce the heat to medium and simmer, uncovered, for 25 mins. 4 Add a 400g can organic cannellini beans, drained and rinsed, a pinch of salt and pepper, and heat through. Divide among four bowls and top with the bacon. CALS: 300 FIBRE: 7g CARBS: 33g SUGAR: 9g FAT: 13g SAT FAT: 4.5g Dinner italian burgers Serves 4 1 For the burgers, combine 500g lean beef mince, 2tbsp chopped parsley, 1tsp dried basil, ½tsp dried oregano, ½tsp garlic powder, and a pinch of salt and pepper in a bowl. Form into four thick patties. 2 Heat a grill pan over a medium-high heat, and add the burgers. Cook, turning once, for about 5 mins per side, so the meat is cooked through. 3 Place 1 large Romaine lettuce leaf on each of the four plates and top with a burger. Place 1 tomato slice on each plate and divide 4tbsp tapenade between them. CALS: 300 FIBRE: 1g CARBS: 4g SUGAR: 1g FAT: 15g SAT FAT: 6g