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 pack- age. 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 ten- der. 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.

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