• FBC

Meal Plan Recipes - Week 1 example

Updated: Jan 14, 2019

*Avocado & Tomato Pitta

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 342 Per Serving

Ingredients

½ an avocado, sliced

8 cherry tomatoes, halved

Pinch of chilli flakes

Juice of ½ lemon

1 x multi grain/wholemeal pitta

Cooking Directions

Combine all ingredients in a bowl (excluding the pitta) and give it a stir to combine the flavours. Slice open the top of the pitta and use as a pocket. (Toast if preferred)Spoon all of the ingredients into the pitta.


*Soy and Ginger Salmon

Difficulty Easy

Serves 1

Cooks In 45 To 60 Mins

Calories 342 Per Serving

Ingredients

500ml of water

50g of rice noodles

1/2 a lemon

1 spring onion

1 small piece of ginger, grated (depending on your taste)

10ml of soy

1x salmon fillet

1/2 of a red pepper

10ml virgin olive oil

Cooking Directions

Preheat the oven to 160C, gas mark 2 and cover a baking tray in foil.

Chop up the spring onion and place a pinch into a bowl with the ginger and soy. Add the salmon fillet and coat evenly in the sauce. Squeeze juice from the lemon on to the salmon fillet.

Place the coated salmon fillet in the oven for 10-15 minutes.

Put the rice noodles in a pan over a medium heat and cover with boiling water.

Cook, stirring gently to separate the noodles, until they're just tender (this will take 3-7 minutes).

Meanwhile, cut the red pepper into thick strips and add to the remaining spring onion. When the salmon is cooked through, remove from the oven and place on a serving plate, leaving the juices in the foil. Add the virgin olive oil to the juices in the foil.

Add the spring onion and red pepper to the foil juices and stir, ensuring they are coated.

Remove the rice from the heat, drain and serve next to the salmon.

Top the salmon with the spring onion and red pepper, and drizzle over another squeeze of lemon if you wish.


*Banana,Yoghurt and Oat Smoothie

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 309 Per Serving

Ingredients

1 banana, peeled

40g porridge oats

1 teaspoon of honey (adjust to your taste but no more than 2 teaspoons)

3 tablespoons of Greek yoghurt

250ml water or if you prefer creamy add a little more yoghurt

Cooking Directions

Place all the ingredients in a smoothie maker or food processor and blend till smooth.

Serve chilled in a glass.


*Coronation Chicken Salad

Difficulty Easy

Serves 1

Cooks In 15 To 30 Mins

Calories 347 Per Serving

Ingredients

1 diced chicken breast

4 tablespoons of greek yoghurt

Juice of 1/2 lemon

2 teaspoons of curry powder

1 /3 lettuce, cut into bite sized pieces

1 celery, cut into bite sized pieces

1 spring onion, sliced

Cooking Directions

Preheat the oven to 180C, gas mark 4.

Place a layer of foil on a baking tray, add the diced chicken pieces, then bake in the oven for 15 minutes, or until cooked through.

Mix the greek yoghurt, juice from the lemon, cooked chicken and the curry powder in a bowl.

Serve with the lettuce, celery and spring onion.


*Steak with Chili Mushrooms

Difficulty Easy

Serves 2

Cooks In 15 To 30 Mins

Calories 487 Per Serving

Ingredients

Olive Oil

2 Fillet Steaks

6 Portobello mushrooms, sliced across the cap (omit from first part of 30 Day Get Lean)1 Shallot, very finely chopped 

1 Garlic Clove, very finely chopped

8 Cherry Tomatoes, quartered 

10 New Potatoes 

1 Red Pepper 

Chilli flakes 

Cooking Directions

You don't need to peel the new potatoes; just rinse to remove any dirt and cook whole. To boil, place potatoes into a pan of lightly salted water, bring to the boil, simmer until tender (about 10-15 minutes) and drain.

Heat a large, heavy-based frying pan, allowing the pan to get nice and hot.

Add a splash of olive oil to the pan.

Once the oil is hot add in the 2 fillet steaks.

Fry over medium heat for 5 minutes, then turn over to brown the other side, frying for a further 5-10 minutes, depending on how you want your steak done.

Meanwhile, heat a second frying pan.

Add in a splash of olive oil, heat through and add the mushroom slices.

Fry, stirring often, until the mushrooms are cooked through and nicely golden brown, around 5-6 minutes.

Add the tomatoes and peppers for the last 2 minutes.

Add a pinch (or as many as you wish) of chili to season the mushroom mixture.

Add the shallot and the garlic.

Pour any steak juices from the pan with the steaks over the mushroom mixture to give them just that little bit more flavor and remove from direct heat.

Place the steak on a plate and layer the mushroom mixture on top of the steak. Add the new potatoes to the plate and serve.


*Breakfast Egg Muffins

Difficulty Easy

Serves 3

Cooks In 30 To 45 Mins

Calories 109 Per Serving

Ingredients

6 eggs

1 onion, chopped

4 slices bacon, cooked and crumbled

1/2 red pepper

2 handfuls of baby spinach leaves, chopped

1/4 teaspoon sea salt

Black pepper to taste

Olive oil

Muffin cases or muffin tin

Cooking Directions

Preheat oven to 180 degrees and add a tiny little bit of olive oil to your muffin tin (if using one).

In a large bowl, whisk eggs along with salt and pepper. Add the remaining ingredients and stir.

Distribute mixture evenly among 6 cups and bake for 20-25 minutes or until eggs are set in middle.

These can be stored for 3 days in the fridge


*Quinoa Tabbouleh

Difficulty Easy

Serves 4

Cooks In 0 To 15 Mins

Calories 261 Per Serving

Ingredients

2-3 medium tomatoes, chopped finely

1-2 small onions, chopped finely

1 stick of celery and /or cucumber, chopped finely

1 big handful of coriander and parsley, chopped finely

1 lemon

Olive oil

Cayenne pepper

200g of cooked quinoa or buckwheat

Cooking Directions

Mix all the ingredients into a bowl and serve.


*Kedgeree with Cod, Tomatoes and Sliced Egg

Difficulty Easy

Serves 2

Cooks In 45 To 60 Mins

Calories 601 Per Serving

Ingredients

100g basmati rice

1/2 tsp mild curry powder

1 medium egg

150g skinless, boneless cod fillet

300ml whole milk or milk alternative

2 medium tomatoes, chopped

2 tbsp chopped fresh flat-leaf parsley or 4 pinches of dried parsley

Cooking Directions

Place the rice in a pan with 200ml cold water and the curry powder.

ring to the boil. Cover and simmer over a low heat for 12 mins. Drain and set aside. Meanwhile, in a separate pan of boiling water, cook the egg for 8 mins. Drain and let it cool. Peel and finely chop then set aside.

Check the cod for bones. Put in a small pan then add the milk and bring to a simmer,

Poach for 3-4 mins until it starts to flake. Drain the milk; discard. Transfer the cod to a bowl. Flake the cod into pieces; mix with tomatoes and parsley. Add to the cooked rice along with the chopped boiled egg, and stir to combine.

*Berry Overnight Oats

Difficulty Easy

Serves 1

Cooks In 15 To 30 Mins

Calories 514 Per Serving

Ingredients

40g oats

250ml of milk, or milk alternative (try almond or hazelnut milk, it's extra yummy!)

1 small handful of blueberries

1 small handful of sliced strawberries

1 small handful of raspberries(OR 2 handfuls of a frozen berry mix)

2 tbsps of chia seeds (optional)

Cooking Directions

Combine all ingredients in a bowl.

Leave in the fridge overnight and serve the next morning! It's as simple as that.

Handy tip: Why not double up on your ingredients to make 2 servings? This will keep in the fridge for up to 3 days!

Prefer smoothies? Blend all of the ingredients above to make these into a delicious smoothie!


*Vegetable and lentil Soup

Difficulty Easy

Serves 1

Cooks In 15 To 30 Mins

Calories 454 Per Serving

Ingredients

1 tablespoon olive oil

1 medium carrot

1/2 small onion

2 handfuls of baby spinach

1 can diced tomatoes

1 vegetable stock cube

50g red lentils

Salt and pepper to taste

Cooking Directions

In a saucepan heat the oil on a medium heat until hot.

Add carrots and onion, and cook 6 to 8 minutes or until lightly browned and tender. In a jug make the vegetable stock cube as per the packets instructions and add this along with the tomatoes and lentils to the pan. Cover and heat to boiling on high. Reduce heat to low and simmer, covered for 8 to 10 minutes or until lentils are tender. Stir in the spinach and serve. Add salt and pepper to taste.


*Coronation Chicken with Sweet Potato Wedges

Difficulty Easy

Serves 1

Cooks In 30 To 45 Mins

Calories 438 Per Serving

Ingredients

1 diced chicken breast

4 tablespoons of greek yoghurt

Juice of 1/2 lemon

2 teaspoons of curry powder

1 sweet potato

Cooking Directions

Preheat the oven to 180C, gas mark 4.

Cut the sweet potato into wedge shape pieces.

Place a layer of foil on a baking tray and cook the sweet potato wedges for 10 minutes.

Add the chicken to the oven and continue cooking the sweet potato and chicken in the oven for 15 minutes, or until cooked through. Keep an eye on the sweet potato to make sure they do not overcook.

Mix the greek yoghurt, juice from the lemon, cooked chicken and the curry powder in a bowl.

Serve the chicken and wedges on a plate.


*Feta & Tomato Pitta

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 290 Per Serving

Ingredients

50g Feta Cheese

Approx. 5 Cherry Tomatoes

1 Pitta

Cooking Directions

Slice the top of the pitta to create a pocket. (Toast if preferred)

Crumble the feta cheese into fine pieces, and place into a bowl.

Quarter the tomatoes and mix with the feta cheese.

Spoon the feta and tomato into the pitta and eat as a sandwich.


*Spicy Meatballs

Difficulty Medium

Serves 1

Cooks In 15 To 30 Mins

Calories 330 Per Serving

Ingredients

100g minced beef

1 garlic clove, crushed

1 egg

2 pinches of thyme

1 teaspoon cinnamon

4 olives, chopped in sliced

1/2 red onion, cut into large diced pieces

1/2 red pepper, cut into large diced pieces

1/2 yellow pepper, cut into large diced pieces

1/2 courgette, cut into large diced pieces

4 medium cauliflower florets

Cooking Directions

Preheat the oven to 220 degrees.

Mix the beef, garlic, egg, thyme, cinnamon and olives together and form into meatballs. Place on a baking tray in the oven along with the vegetables.

Bake at 220 about 15 mins turning the meatballs halfway.

Meanwhile either grate your cauliflower florets or whizz them in a food processor. You can either leave the cauliflower raw or fry them for 5 mins in olive oil, until sort and brown. Alternatively, you can steam the cauliflower for 5 - 10 mins, depending on your taste preference.

Serve the meatballs, vegetables and cauliflower rice together.


*Chickpea and Tuna Salad

Difficulty Easy

Serves 1

Cooks In 0 To 15 Mins

Calories 602 Per Serving

Ingredients

1/2 tin chickpeas

1 tin tuna

2 tablespoons hummus 1/2 avocado

1/3 iceberg lettuce, cut into size pieces of your choice

1 slice of rye bread

Cooking Directions

Drain and rinse the chickpeas and place them into a mixing bowl.

Add the tuna and hummus, stir to combine.

Serve with the lettuce leaves and avocado.

You can spoon onto the rye bread or eat the rye bread on the side.


*Lemon Pork with Roasted Vegetables

Difficulty Easy

Serves 1

Cooks In 45 To 60 Mins

Calories 428 Per Serving

Ingredients

1 pork medallion

1/2 lemon, for juice and zest

1 sweet potato, diced 

1/2 red onion, diced

1/2 courgette, diced

80g broccoli,

30g button mushrooms

1 garlic clove, chopped finely

2 tablespoons of olive oil

Cooking Directions

Preheat the oven to 180c.

Mix the sweet potato and courgette in 1/3 of the olive oil and add to the oven for 25-30 minutes. 

Meanwhile finely grate the lemon zest, putting a heaped teaspoon in a bowl with half of the olive oil, the garlic and 2 squeezes of lemon juice.

Place the pork in the bowl and coat both sides with the mixture. Leave to sit for 10 minutes to marinade.

Heat the remaining oil in a frying pan and add the pork and marinade juice. Cook gently for 6 minutes each side.

Meanwhile mix the broccoli, button mushrooms and red onion in 1/3 of the olive oil and add for the last 10 minutes of cooking time with the sweet potato and courgette.



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