(Day 4) [Lunch] Hummus with Vegetable Batons

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Serves 2

CALORIES: 210
PROTEIN: 9g
FAT: 13g
FIBRE: 5g
CARBS: 17g

400g tin chickpeas, drained and rinsed
3 tbsp lemon juice (or more, to taste)
6 tbsp extra-virgin olive oil
4 tsp tahini
2 garlic cloves, crushed
1 tsp ground cumin
Pinch of salt
3 tbsp water, as required
1 tsp paprika

Blend the chickpeas, lemon juice, olive oil, tahini, garlic, cumin, salt and water in a food processor until you have a creamy purée.  Serve it with a drizzle of olive oil and sprinkling of paprika.

Serve with vegetable batons.

(Day 4) [Breakfast] Green Eggs & Ham

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Serves 1

CALORIES: 250
PROTEIN: 13g
FAT: 17g
FIBRE: 0g
CARBS: 0g

2 eggs
Small knob of butter (or dash of oil)
40-50g ham
Handful of spinach

Whisk the eggs in a cup or bowl with a fork.  In a small non-stick pan, heat the butter gently until it melts (don’t allow it to brown), then add the eggs.  Simply stir in a handful, or fresh spinach.  Stir slowly and continuously with a wooden spoon or spatula for 1-2 minutes to produce a creamy consistency.  Remove from the heat while it is still runny in places as it will go on cooking in the pan.  Serve with a couple of slices of ham.

(Day 3) [Dinner] Thai Fish Cakes

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Serves 2

CALORIES: 130
PROTEIN: 21g
FAT: 3g
FIBRE: 0g
CARBS: 4g

200g white fish fillets, skinned and cut into chunks
1 small egg
2 tsp Thai red curry paste (to taste)
1/2 tbsp Thai fish sauce
1/4 tsp lime zest, finely shredded
1 spring onion, finely diced (set aside 1 tsp for the dipping sauce)
1 tbsp coriander, finely chopped
2 tsp chia seeds
1 tbsp coconut or rapeseed oil

Drain any fluid from the fish and blend it with the rest of the ingredients either in a food processor or with a hand blender until you have a slightly rough texture.  Place the mixture in the fridge for 10 minutes to firm it up a little, then divide it into 4.  Flatten each piece into a patty.

Heat the oil in a frying pan and fry the patties on a medium heat for 2-3 minutes on each side or until they are golden brown.  Serve with the dipping sauce.

For the sweet and sour dipping sauce:

Put the sauce ingredients in a small saucepan and bring them to the boil, then simmer for about 1 minute.  Pour the sauce into 2 small bowls.

(Day 3) [Lunch] Halloumi Kebabs

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Serves 2

CALORIES: 430
PROTEIN: 19g
FAT: 34g
FIBRE: 3g
CARBS: 15g

90g halloumi
6 artichoke hearts from a tin (or jar if preferred)
1 red pepper
2 tbsp olive oil
1 tsp ras el hanout (or paprika)
3 skewers, if wood; soaked in water

Dice the halloumi into 9 cubes, halve the artichoke hearts and chop the peppers into 12 pieces.  Put them in a bowl with the oil and spice and some seasoning, and toss everything well so it gets a good coating.  Thread the kebab pieces onto the skewers, then place them under a hot grill for 5-6 minutes, turning frequently.  Serve with low-sugar sweet chilli sauce or raitha.

(Day 3) [Breakfast] Pre-baked Tomatoes

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Serves 2

CALORIES: 90
PROTEIN: 4g
FAT: 29g
FIBRE: 7g
CARBS: 8g

200g tomatoes (about 3-4 medium sized), halved
1/2 tsp dried thyme or tarragon
Salt, pepper and a dash of oil

Preheat the oven to 200 C.  Place the tomatoes cut side up on a baking dish.  Scatter with the herbs, drizzle over the olive oil and season with salt and black pepper.  Place the tray on the oven and turn the oven off.  By the morning, your roasted tomatoes will be ready and waiting.  Serve them with kippers, a boiled egg or half an avocado.

 

Make a meal out of it: 

Serves 2

200g tomatoes (about 3-4 medium sized)
1/2 tsp dried tarragon, oregon or rosemary
2 ripe avocados (add cals)
Or a boiled egg (add 80 cals)
Or kippers
1/2 paprika
Pinch of chilli flakes (optional)

Cut the tomatoes in half, scatter with the herbs and bake them in the oven for 30 minutes (or use pre-baked tomatoes).  Cut the avocados in half, scoop out the fresh and divide it between two plates.  Then mash it roughly, top it with the tomatoes and serve it with the paprika, chilli and black pepper sprinkled over.

 

 

(Day 2) [Dinner] Pork Steaks in Mustard Sauce

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Serves 1

CALORIES: 290
PROTEIN: 25g
FAT: 20g
FIBRE: 0g
CARBS: 2g

1/2 tbsp olive oil
2 boneless pork steaks
2 generous tsp mustard (wholegrain or Dijon)
2 level tbsp creme fraiche
Small handful of parsley, chopped

Fry the pork steaks in the oil in a small frying pan for 15-20 minutes, or until the juices do not run pink.  Take the pan off the heat, allow the meat to cool for a few minutes and then add the mustard and creme fraiche, stirring them into the juices.  Season and scatter the parsley over.

Serve with 2 tbsp cooked grains as quinoa or bugler wheat to soak up the juices.

(Day 2) [Lunch] Tuna & Tomato Salsa

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Serves 1

CALORIES: 140
PROTEIN: 26g
FAT: 2g
FIBRE: 3g
CARBS: 7g

80g tin tuna, drained
2 tomatoes, finely diced
1/4 red onion, finely diced
Dash of Tabasco
Squeeze of lime juice
4 outer leaves from a gem lettuce (or cos)
Handful of coriander, chopped

Mix the tune in a bowl with the tomatoes, red onion, Tabasco, lime juice and some black pepper.  Divide the mixture between the 4 lettuce leaves.  Garnish with coriander.