Meal plan: week one

Women's Health (UK) - - EAT SMART -

Mon­day

BREAK­FAST: Peanut but­ter and straw­berry overnight oats (recipe on Mon­day, week two) LUNCH: Pack of Mer­chant Gourmet Whole­wheat Gi­ant Cous­cous with roasted pep­per, red onion and cour­gette, 30g feta and 2 hand­fuls of rocket DIN­NER: Cour­gette, feta and mint frit­tata SNACK: 2 boiled eggs

Cour­gette frit­tata IN­GRE­DI­ENTS

2 medium cour­gettes, grated • hand­ful of fresh mint leaves, chopped • 1 small onion, finely chopped • salt and pep­per • glug of olive oil • 8 eggs • pinch of cayenne pep­per • 60g feta • 1 red chilli pep­per, sliced, to serve • mixed green leaves, to serve

METHOD

1. Pre­heat the grill, then chuck the cour­gette, mint and onion in a bowl, sea­son and stir.

2. Heat the olive oil in a large fry­ing pan, then add the cour­gette and onion mix­ture. Fry for 5 mins un­til soft.

3. Mean­while, beat the eggs with the cayenne pep­per, then crum­ble in the feta. Add to the fry­ing pan and cook for 4-5 mins un­til the egg be­gins to set on the base. Put the pan un­der the grill and heat the frit­tata un­til golden.

4. Place a plate up­side down over the pan, then flip it over so the frit­tata falls on to the plate. Serve with sliced chillis, mixed green leaves and a side of smug­ness.

* Each din­ner serves two, so you can have half in the evening and save the rest for lunch the next day. Carv­ing out a few hours to batch-cook on a Sun­day will make for plenty of week­day evening down­time

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