Tagged: Diet Meal Plan

(Day 6) [Dinner] Bulger Wheat Risotto

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Serves 2

CALORIES: 330
PROTEIN: 22g
FAT: 12g
FIBRE: 2g
CARBS: 35g

1 onion, finely chopped
1 tbsp olive oil
1 large garlic clove, diced or squeezed
60g bulgar wheat
1/2 1 red chilli, diced or 1/2 chilli flakes (to taste)
1 bay leaf
1 red pepper, de-seeded and sliced
300ml chicken or vegetable stock
140g cooked leftover chicken, chopped (about 1 medium chicken breast)
2 heaped tbsp artichokes (from a jar or a tin), quartered
Large handful of coriander or parsley, roughly chopped

Sweat the onions and garlic in the olive oil in a saucepan.  Add the bulger wheat (or quinoa), chilli, bay leaf and red pepper and cover with around 2cm stock.  Put the lid on and let it simmer for 20-25 minutes or until most of the fluid has been absorbed and the bulger wheat is al dente.  Check every now and again and add extra stock if it is looking dry.

Then stir in the chicken into the pan, along with the artichokes, for the last 5-10 minutes of cooking.  Season and stir in half the coriander, reserving the rest to garnish.

Tip: this also works really well if you swap the chicken for 60g fried sliced halloumi.

(Day 6) [Breakfast] Avocado with roasted Tomatoes

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Serves 1

CALORIES: 260
PROTEIN: 13g
FAT: 17g
FIBRE: 0g
CARBS: 0g

2 eggs
1 ripe avocado
Small knob of butter (or dash of oil)

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.  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.  Add 1/4 medium avocado, sliced (add 60 cals).

(Day 6) [Lunch] Tzatziki with seeded thin crackers

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Serves 2

CALORIES: 140
PROTEIN: 4g
FAT: 1g
FIBRE: 0g
CARBS: 4g

2 small cucumbers
300ml full-fat Greek yoghurt
Juice of 1 lemon
2-3 garlic cloves, finely grated
1 tbsp olive oil
1 tsp paprika

Peel and de-seed the cucumbers, then grate or finely dice them.  Combine them in a bowl with the yoghurt and all the other ingredients and a pinch of salt and black pepper.

 

 

(Day 5) [Dinner] Bolognese & Courgette Spaghetti

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Serves 6

CALORIES: 170
PROTEIN: 17g
FAT: 9g
FIBRE: 1g
CARBS: 5g

1 tbsp olive oil
1 onion finely chopped
450g minced beef (or Quorn mince for vegetarians)
1 garlic clove, diced
2 heaped tsp dried oregano
2 medium carrots, grated
2 x 400g tins chopped tomatoes
1 beef stock cube
2 tbsp tomato purée
1/2 tbsp Worcestershire sauce
1/2 tsp chilli flakes (to taste)
3 bay leaves

In a medium-sized casserole, sweat the onion in the olive oil until it is golden brown – about 5 minutes.  Add the mince, garlic and oregano and cook until the meat is lightly browned.

Stir in the rest of the ingredients, cover the pan and simmer gently for about an hour, stirring occasionally and adding a little water if it’s looking dry.  Serve with steamed or boiled finely sliced cabbage, courgetti or konjack noodles.

(Day 5) [Lunch] Tuna & Butter-bean Salad

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Serves 1

CALORIES: 410
PROTEIN: 40g
FAT: 16g
FIBRE: 10g
CARBS: 30g

200g tin tuna, drained
2 spring onions, chopped
8 cherry tomatoes, halved
400g tin butter-beans, drained and rinsed
2 artichoke hearts, from a tin (or a jar), quartered

Place the tuna in a bowl and break it up into chunks. Add the spring onions, tomatoes, beans and artichokes and toss everything together. Whisk together the dressing ingredients and drizzle it over the salad.

For the dressing:

2 tbsp olive oil
Juice of half a lemon
1 tsp Djion mustard
Handful of parsley leaves, chopped

(Day 5) [Breakfast] Yoghurt, Nuts/Seeds & Berries

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Serves 1

CALORIES: 200
PROTEIN: 9g
FAT: 18g
FIBRE: 2g
CARBS: 5g

2 large tbsp Greek yoghurt
1 tbsp (15g) toasted seeds or nuts of your choice
(sunflower seeds, pumpkin seeds, almonds, hazelnuts, walnuts)
Small handful of berries
(raspberries, strawberries, blackberries or blueberries, according to what is in season)

Assemble in a bowl and tuck in!

(Day 4) [Dinner] Baked Fish with Chorizo & Mediterranean Veg

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Serves 2

CALORIES: 270
PROTEIN: 33g
FAT: 15g
FIBRE: 1g
CARBS: 2g

1 tbsp olive oil plus extra for drizzling
1 fennel bulb, cut into strips
1 chorizo sausage, diced
2 thick cod streaks
50g cherry tomatoes, each pierced with a sharp knife
Handful of basil leaves
2 tbsp cider vinegar

Preheat the oven to 190 C.  Heat the oil in a pan and fry the fennel and chorizo for 3-4 minutes.

Take 2 square sheets of foil and pile half the fennel mixture in the middle of each one.  Place the cod on top, drizzle it with olive oil and season it well with salt and pepper.  Then add the cherry tomatoes and basil leaves, sprinkle on the vinegar and scrunch up the foil tightly to make a well-seated but loose parcel.  Bake the parcels in the oven for about 15 minutes and serve with salad or steamed thin green beans.

Tip: you could use anchovies instead of chorizo.  Drape 2-3 fillets over each piece of cod before you put it in the oven.

 

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Serves 2

CALORIES: 130
PROTEIN: 3g
FAT: 9g
FIBRE: 5g
CARBS: 12g

3 garlic cloves
3 tbsp olive oil
1 red and 1 yellow pepper, de-seeded and quartered
1 aubergine, diced
1 courgette, sliced or diced
1 fennel bulb, sliced
3 tomatoes, quatered
1/2 red onion, sliced
Springs of thyme and rosemary

Preheat the oven to 200 C. In a bowl, mix the garlic with the oil and season with salt and black pepper (and a pinch of chilli flakes if you wish).  Arrange the veg in a roasting tin, scatter over the herbs and drizzle with the flavoured oil.  Roast for 30-40 minutes, turning once after about 15 minutes.

Tip: when roasting vegetables, make sure you spread them out well on the tray or dish so that they don’t go soggy.