Summer Strong Week 1 Meal Plan

SUMMER STRONG WEEK 1 MEAL PLAN

1 WEEK 1 MEAL PLAN

MONDAY Breakfast Lunch Dinner Snacks Granola with Spicy Chicken Rice cake with chopped Fiery Spaghetti bananas; 3/4 squares of yoghurt & fruit Pitta dark chocolate TUESDAY Breakfast Lunch Dinner Snacks Yoghurt, fruit & Lemon Handful of granola with Fiery Spaghetti yoghurt; Peanut Butter nuts Chicken Stew Hummus with rice cakes

WEDNESDAY Breakfast Lunch Dinner Snacks Muesli with Lemon Cous Cous with Peanut Butter Hummus with rice cakes; Fruit n fruit & milk Chicken Stew dollop of hummus Nut Bar. THURSDAY Breakfast Lunch Dinner Snacks Toast with 2 Pea & mint Butternut & Yoghurt & piece of fruit; toast with eggs soup bean stew toppings

FRIDAY Breakfast Lunch Dinner Snacks Pea & mint Butternut & Apple & Cheddar Overnight Oats Stacks; Posh Nuts. soup bean stew SATURDAY Breakfast Lunch Dinner Snacks Oaty Breakfast Fit Foodie Nut Meditteranean Cocao & Hazelnut Muffins Roast Salmon Bombs; Posh Nuts.

SUNDAY Breakfast Lunch Dinner Snacks Chilli Bacon Fit Foodie Nut Chicken Tagine Oaty Muffin; Orange Beans Roast & Date Energy Balls

2 WEEK 1 SHOPPING LIST: Fruit & Vegetables: • Carrot x 1 • 2 chillis • coriander leaves • Potato x 1 • ginger • rosemary • 3 leeks • 2 lemons • 30g frozen raspberries • 3 peppers • 1 courgette • basil leaves • 7 onions • 1 aubergine • 80g sultanas • 20 cloves garlic • 2 butternut squash • salad leaves • 800g frozen peas • 90g whole, dried goji berries • rocket leaves • 12 cherry tomatoes • 1 banana • 70g dried apricots • mint leaves • 1 apple • 190g dates • 1 orange • berries • 100g raisins • 1/2 an Apple • 6 medjool dates

Meat/Protein: Tinned Foods: • 500g lean, minced beef • 2 x 400g tinned tomatoes • 8 chicken fillets • 2 400g mixed beans • 100g bacon • 250ml passata • 4 salmon fillets Dairy: Carbohydrates: • 570g jumbo porridge oats • 300g natural yoghurt • 500g wholemeal spaghetti • 250g greek yoghurt • brown rice • milk • 530g cous cous • butter • Bread • parmesan cheese • Pitta bread • cheddar cheese • Oat cakes Nuts & Seeds: • 350g mixed nuts • 150g chia seeds • 200g flaked almonds • 210g mixed seeds (pumpink & sun- • 100g cashew nuts flower work well) • 100g pecan nuts • 90g ground linseed • 50g pine nuts • milled flaxseed • 100g chopped hazelnuts

Oils/Condiments/Herbs:: • olive oil • ground ginger • cardamon pods • coconut oil • curry powder • 1 star anise • agave syrup • cinnamon • hummus • honey • cinnamon stick • capers • soy sauce • turmeric • 10 x stoned green olives • chicken & veg stock cubes • cumin seeds • bread soda • white wine • paprika • 50g dark chocolate • Peanut Butter • cocoa powder • 130g dessicated coconut • Chilli flakes • maple syrup • vanilla extract • salt & pepper 3 WEEK 1 RECIPES - DAY 1: BREAKFAST: Granola with Yoghurt & Fruit Prep Time: 5 mins Serves: 1

Ingredients: • 2 tbsp. mixed nuts • A handful of fruit, I used chopped apple and berries. • 125g natural yogurt Method: 1. Preheat oven to 180 degrees. 2. Line a baking tray with parchment paper and spread the nuts on it in a single layer. 3. Place the baking tray in the oven for 5-10 minutes, until they start to brown and then transfer to a bowl to cool. 4. Meanwhile layer up the fruit and yoghurt into a pot or bowl. 5. Top with the toasted nuts and enjoy immediately or cover tightly with a lid and refrigerate for later.

LUNCH: Spicy Chicken Pitta

Prep Time: 5 mins Cook Time: 5 mins Serves: 1

Ingredients: • 1 cooked free range chicken fillet • 2 tbsp chopped nuts • 2 tbsp natural yoghurt • 1 tsp curry powder • ½ tsp cinnamon • 1 tsp turmeric • 1 wholemeal pitta • 1 small carrot, grated • handful of salad leaves

Method: 1. Pop the pitta in the toaster. 2. While it is toasting mix the almonds, yoghurt and spices in a small bowl. Add the cooked chicken and stir well. 3. Once the pitta is toasted, using a knife split it open and stuff it with the chicken mixture, carrot and salad leaves. 4. Enjoy with a cup of tea!

4 Dinner: Fiery Spaghetti

Serves: 2

Ingredients: • 2 tbsp olive oil • 1 onion, finely chopped • 3 garlic cloves, crushed • 1 red chilli, finely chopped • 400g tin of chopped tomatoes • 300ml chicken stock • 125ml white wine • 500g lean minced beef • 300g wholewheat or spelt spaghetti • salt and pepper • 2 tbsp grated Parmesan, to garnish • a handful of basil leaves, to garnish Method: 1. Heat a tablespoon of olive oil in a medium pan over a medium heat. Add the onion and cook for about 10 minutes, until softened. Add the garlic and chilli and cook for 2 minutes. Stir in the tomatoes, chicken stock and wine. 2. Simmer, uncovered, for 30 minutes, stirring occasionally. 3. Heat a tablespoon of olive oil in a frying pan over a medium heat. Add the mince and cook for 20 minutes, stirring occasionally. When the mince is cooked through, transfer it to the pot with the tomato sauce and stir well 4. Simmer, uncovered, for 5 minutes. 5. Meanwhile, prepare the spaghetti according to the instructions on the package. 6. Divide the cooked spaghetti between warmed serving bowls. 7. Season the spicy mince and ladle it over the spaghetti 8. Sprinkle over the Parmesan and basil and serve.

5 WEEK 1 RECIPES DAY 2: BREAKFAST: Yoghurt, Fruit & Nuts LUNCH: Fiery Spaghetti Use the leftover mince from yesterday & cook fresh pasta.

DINNER: Lemony Chicken Stew

Prep Time: 15mins Cook Time: 50 mins Serves: 4

Ingredients: • 1 tbsp coconut oil • 2 onions, finely chopped • 6 garlic cloves, crushed • a thumb-sized piece of fresh ginger, grated • 1 tsp cinnamon • 1 tsp cumin seeds • ½ tsp paprika • 4 skinless chicken breast fillets, cubed • 2 peppers, deseeded and diced • 10 dried apricots, halved • 10 stoned green olives, halved • 1 lemon, cut into wedges • ½ courgette, chopped • 300ml chicken stock • salt and pepper • a handful of mint leaves, chopped • brown rice, to serve

Method: 1. Heat the coconut oil in a large casserole over a medium heat. Add the onions and cook for 5 minutes, until softened. Add the garlic and ginger and cook for 3 minutes. Add the cinnamon, cumin seeds and paprika and cook for 2 minutes. Stir frequently and add a splash of water if the pan gets dry. 2. Add the chicken and cook for 5 minutes. Stir in the peppers, apricots, olives, lemon, courgette and stock. Reduce the heat and simmer, covered, for 30 minutes or until the chicken is cooked through and the vegetables are tender. When you are ready to serve, season to taste. 3. Ladle the stew into warmed serving bowls and sprinkle over the mint. Serve with brown rice

6 WEEK 1 RECIPES - DAY 3: BREAKFAST: Muesli with Fruit & Milk Prep Time: 5 mins Serves: 7 big portions

Ingredients: • 350g jumbo porridge oats • 150g chia seeds • 150g mixed seeds (pumpkin and sunflower work well) • 90g whole dried goji berries • 90g ground linseed

Method: 1. Mix all of the ingredients in a large bowl. 2. Transfer the muesli to an airtight container. 3. Serve with natural yoghurt and your choice of fruit

LUNCH: Lemony Chicken Stew Use leftover stew from yesterday, and cook fresh rice.

7 DINNER: Cous Cous with a dollop of hummus

Prep Time: 3 mins Cook Time: 12 mins Serves: a big bowl

Ingredients: • 280g couscous • 500ml chicken or • vegetable stock, simmering • 2 garlic cloves, crushed • 1 tbsp olive oil • 1 tsp salt • 1 tsp cinnamon • 1 tsp cumin • 1 tsp ground ginger • 1 tsp turmeric • 80g sultanas • zest of 1 lemon • freshly ground pepper

Method: 1. Place the couscous in a large bowl. Place the chicken stock, garlic, olive oil, salt and spices in a large measuring jug and whisk until combined. 2. Pour the stock over the couscous and stir to combine. Scatter the raisins over the couscous. 3. Place clingfilm over the bowl and leave the couscous to cook for 10 minutes. 4. Fluff the couscous with a fork. Stir in the lemon zest. Season with pepper and divide the salad between serving plates 5. Serve with a dollop of hummus on top.

8 WEEK 1 RECIPES - DAY 4: BREAKFAST: Toast with 2 Eggs Choose how you want to cook your eggs - poached, boiled or scrambled.

LUNCH: Pea & Mint Soup

Prep Time: 5mins Cook Time: 20 mins Serves: 5

Ingredients: • 1 tbsp butter • 1 onion, finely chopped • a handful of mint leaves, chopped • 800g frozen baby peas • 700ml vegetable stock, simmering

Method: 1. Heat the butter in a large pan over a low heat. 2. Add the onion and mint and cook for about 5 minutes. 3. Stir in the peas and stock and bring to a boil. 4. Simmer, uncovered, for 10 minutes or until the peas are cooked through. 5. Remove from the heat and set aside to cool for a few minutes. 6. Use a hand blender to blitz the soup. 7. Ladle the soup into warmed serving bowls

9 DINNER: Butternut & Bean Stew

Prep Time: 10 mins Cook Time: 30 mins Serves: 4

Ingredients: • 1 tbsp coconut oil • 4 garlic cloves, crushed • 1 onion, finely chopped • ½ chilli, finely chopped • a thumb-sized piece of fresh ginger, grated • 2 cardamom pods • 1 tbsp cumin seeds • 1 tbsp turmeric • 1 star anise • 1 butternut squash, peeled, deseeded, diced • 1 aubergine, diced • 400g tin of chopped tomatoes • 2 tbsp soy sauce • 1 tbsp honey • 400g tin of mixed beans • a handful of coriander leaves • 4 tbsp flaked almonds • 4 tbsp Greek yoghurt Method: 1. Melt the coconut oil in a large pan over medium heat. 2. Add the garlic, onion, chilli and ginger and cook for about 5 minutes. Stir frequently and add a splash of water if the pan gets dry. 3. Stir in the spices and cook for 2 minutes. 4. Add the butternut and aubergine and cook for 2 minutes, stirring frequently. 5. Add the tomatoes, soy sauce and honey and stir well. 6. Cover the pan and simmer for about 20 minutes, stirring occasionally. 7. When the vegetables are tender, stir in the beans and heat through. 8. Divide the stew between warmed serving bowls. 9. Sprinkle over the coriander and flaked almonds. 10. Top with a dollop of Greek yoghurt and serve.

10 WEEK 1 RECIPES - DAY 5: BREAKFAST: Overnight Oats Prep Time: 1 min & overnight in the fridge Serves: 1

Ingredients: • 240ml milk • 60g porridge oats • 30g frozen raspberries • 1 tbsp chia seeds • 1 tbsp nuts (pecans work well) • 1 tsp agave syrup

Method: 1. Combine the milk, oats, raspberries and chia seeds in a large bowl. 2. Transfer the mixture to a serving bowl. 3. Cover and leave to soak overnight in the fridge. 4. Next morning, top with the nuts and agave syrup and serve.

LUNCH: Pea & Mint Soup Have some soup that is leftover from yesterday.

DINNER: Butternut & Bean Stew

Have some stew that is leftover from yesterday.

11 WEEK 1 RECIPES - DAY 6: BREAKFAST: Oaty Breakfast Muffins Prep Time: 5 mins Serves: 12 muffins

Ingredients: • 250g Greek yoghurt • 1 tbsp agave syrup • 120g jumbo porridge oats • 70g milled flaxseed • 2 tsp bread soda (bicarbonate of soda) For the Banana Pecan • 1 banana, peeled and mashed • 50g pecan nuts, roughly chopped For the Chocolate Coconut • 50g dark chocolate (70% cocoa solids), chopped • 50g desiccated coconut Method: 1. Preheat the oven to 180°C/350°F/gas 4 2. Line a muffin tin with 12 deep paper cases. 3. Mix the Greek yoghurt, agave syrup, oats, flaxseed and bread soda in a large bowl. Then remove half of this mixture to a separate large bowl. 4. Stir the banana and pecans into the first large bowl, mixing until just combined. Stir the dark chocolate and coconut into the second large bowl, mixing until just combined. 5. Use a spoon to divide the banana and pecan batter evenly among 6 of the paper cases, so that they are almost full. Repeat with the chocolate and coconut batter. 6. Bake for 15-20 minutes until the muffins are golden and a skewer inserted comes out clean. Carefully remove the muffins from the tin and allow to cool on a wire rack.

12 LUNCH: Fit Foodie Nut Roast

Prep Time: 10 mins Cook Time: 45 mins Serves: 4

Ingredients: • 100g almonds, flaked • 100g cashews • 50g pine nuts • 75g cheddar, grated • 70g dried apricots • 2 eggs, lightly beaten • 1 tbsp olive oil • 3 leeks, trimmed and finely sliced • 1 medium potato, peeled and • grated • 1 tbsp chopped rosemary • 1 onion, finely chopped • a small bunch of fresh herbs, chopped

Method: 1. Preheat the oven to 180. You will need a 900g (2 lb) baking tin, I like to use silicon ones. 2. Blitz the nuts in a food processor until they look like roughly chopped breadcrumbs. Tip the nuts into a large mixing bowl, add the cheese, apricots and eggs and stir to combine. 3. Heat the oil in a large frying pan over a medium heat. 4. Add the leeks, onion, potato and herbs and cook for about ten minutes, stir frequently. 5. Tip the cooked vegetables into the bowl with the nut mixture. 6. Stir well to combine and scrape the mixture into the loaf pan. Bake for about 30 minutes until the loaf is firm when gently pressed. 7. Remove the nut roast from the oven and leave to cool in the loaf pan for 10 minute. 8. Carefully remove the nut roast from the pan, slice and serve. This goes great with stir fried veggies!

13 DINNER: Meditteranean Salmon Spaghetti

Prep Time: 5 mins Cook Time: 20 mins Serves: 4

Ingredients: • 4- 100g salmon fillets, skinned and pinboned • 2 tbsp butter • salt and pepper • 200g wholewheat spaghetti • 100ml olive oil • 5 garlic cloves, crushed • 12 cherry tomatoes, halved • 2 tbsp capers, rinsed and roughly chopped • 2 tbsp grated Parmesan • a handful of basil leaves • 2 handfuls of rocket leaves

Method: 1. Preheat the oven to 180°C/350°F/gas 4. Place the salmon fillets, skin side down, in an ovenproof dish. Rub the garlic butter over the salmon fillets and season well. Cover the dish with foil and place it in the oven for 15 minutes or until the salmon is cooked through. 2. Meanwhile, cook the spaghetti according to the instructions on the package. 3. Heat the oil in a large pan over a low heat. Add the garlic and cook for 3 minutes. Stir in the tomatoes, capers and Parmesan. Tear the basil leaves and stir them into the pan. Toss in the cooked pasta and mix well. Divide the pasta between warmed serving bowls and top with the cooked salmon. Divide the rocket evenly between the bowls and serve without delay

14 WEEK 1 RECIPES - DAY 7: BREAKFAST: Chilli Bacon Beans

Prep Time: 5 mins Cook Time: 10 mins Serves: 2

Ingredients: • 1 tbsp olive oil • 1 onion, finely chopped • ½ red chilli, finely chopped • 100g bacon, chopped • 400g tin of mixed beans, drained and rinsed • 250ml passata • salt and pepper

Method: 1. Heat the oil in a large pan over a medium heat. 2. Add the onion and chilli and cook for 2 minutes. 3. Add the bacon and cook for 3 minutes. 4. Stir in the beans and passata and cook for 5 minutes, stirring occasionally, until everything is piping hot. 5. Divide the beans between warmed serving plates. Season to taste

LUNCH: Fit Foodie Nut Roast Have some nut roast that is leftover from yesterday.

15 DINNER: Chicken Tagine

Prep Time: 20mins Cook Time: 40 mins Serves: 3- 4

Ingredients: • 3 tbsp olive oil • 1 onion, finely chopped • 1 cinnamon stick, broken in half • 3 skinless chicken breast fillets, cubed • ½ butternut squash, peeled, deseeded and finely diced • 1 red pepper, deseeded and diced • 10 dried apricots, chopped • 2 tsp ground ginger • 250g couscous • 500ml chicken stock • 1 tbsp honey • a handful of flaked almonds • a handful of mint leaves, chopped

Method: 1. Heat the olive oil in a large pan over a medium heat. Add the onion and cinnamon stick and cook for 3 minutes. Stir frequently and add a splash of water if the pan gets dry. 2. Add the chicken and cook for 5 minutes. Add the butternut, pepper, apricots and ginger and cook for 3 minutes. Stir in the couscous, chicken stock and honey. 3. Reduce the heat and simmer for 15-20 minutes, until the couscous is cooked and has absorbed the liquid. Spoon the chicken tagine into warmed serving bowls. 4. Sprinkle over the almonds and mint and serve

16 WEEK 1 SNACK RECIPES: Cocoa & Hazelnut Bombs

Prep Time: 5 mins Cook Time: 1 hour Serves: makes 8 balls

Ingredients: • 100g chopped hazelnuts • 6 medjool dates, chopped • 3 tbsp maple syrup • 1 tbsp ground chia • 3 tsp good-quality cocoa powder • 1 tsp vanilla extract Method: 1. Spread the chopped hazelnuts on a plate and set aside. 2. Place the dates, maple syrup, ground chia, cocoa powder and vanilla extract in a food processor and blitz until you have a sticky paste. 3. Use your hands to shape the paste into balls roughly the size of golf balls. 4. Then roll each ball in the chopped hazelnuts until coated. 5. Place the balls in an airtight container in the fridge and leave them to set. 6. In 1 hour they will be ready.

Posh Nuts Prep Time: 2 mins Cook Time: 15 mins Serves: 2

Ingredients: • 1 tbsp coconut oil • 1 tbsp agave syrup • 150g mixed nuts (walnuts, brazil, hazelnuts and pecans work well) • 1 tbsp chopped rosemary (or 1 tsp dried rosemary) • 1 tsp chilli flakes • ½ tsp sea salt

Method: 1. Preheat the oven to 180°C/350°F/gas 4. 2. Melt the coconut oil in a large pot over medium heat. Stir in the agave syrup. Take the pan off the heat and toss in the nuts. Stir well to coat the nuts evenly. 3. Sprinkle over the rosemary, chilli and salt and stir well. Spread the nuts on a baking tray. Roast for about 12 minutes, turning once. Leave the nuts to cool on the tray or serve them hot straight away

17 WEEK 1 SNACK RECIPES: Cheese & Apple Stacks

Prep Time: 1 min Serves: 1

Ingredients: • 2 Oat cakes • 25g Strong white cheddar • ½ apple, finely sliced Method: 1. Place the oat cakes on a small plate. 2. Layer the oat cakes with alternate slices of cheddar cheese and the apple slices until all the ingredients are used up.

Orange & Date Energy Balls

Prep Time: 20 mins Serves: 8 balls

Ingredients: • 80g desiccated coconut • 190g dates, pitted and chopped • 100g raisins • Juice of 1 large orange • 100g porridge oats • 60g sunflower seeds • 2 tbsp. good quality cocoa powder

Method: 1. Spread the coconut on a big plate and set aside. Soak the raisins and dates in the orange juice for 15 minutes. 2. Place the dates, raisins, orange juice, oats, seeds and cocoa powder in a food processor and blitz until you have a paste. 3. Using your hands roll the paste into balls, then roll each ball in the desiccated coconut until coated. Store in an airtight container in the fridge.