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Fitness Plan – Cycle one – Day 1

Cycle one

Day 1 Rest Day - 1038 kcal

Breakfast

Berry Protein Porridge

Per serving: 287kcals

Ingredients:

(20g) Blueberries or berry of your choice ((5g) Strawberries
(15.5g) Raspberries) 4
(25g) Whey Protein Powder 100
(200ml) Unsweetened Almond Milk 28
(40g) Porridge Oats 155

Method:

Cook oats in the almond milk either on the hob on a medium heat stirring to prevent burning, or in the microwave. Check regularly as microwaves vary in power. Suggestion would be to cook for two minutes, checking at a one-minute interval to stir on either when desired consistency is reached stir in the protein powder of your choice. After this has dissolved, add more boiling milk or water can be added to further loosen the oats mixture. Serve with berries of your choice.

Lunch

Courgette Fritters With Crispy Bacon

Per serving: 227kcals

Ingredients:

(1) Whole Egg 96
(1) Courgette Grated 17
(20g) Coconut Flour 8
(1tsp) Ras El Hanout (Or Garam Marsala) 0
(2) slices of Streaky Bacon (swap to Quorn vegetarian bacon 46) 86
A Handful of Cherry Tomatoes 18
Salt and Pepper
One Cal Oil spray (10 sprays) 10

Method:

In a bowl mix the whole egg, the courgette, coconut flour and the ras el hanout.
Form the mixture into 4 even patties.
Heat a pan to a medium/high heat and spray with the oil. At the same time, preheat the oven to 200/180fan degrees and place the tomatoes into the oven on a pan. A cook for 10 minutes.
Place the patties in the pan and cook for 2 minutes. Flip and cook the other side for 2 minutes. Repeat this process one more time.
Once the patties have gone into the pan, place another pan on to the hob on a high heat. Add the bacon and cook until crispy.
Remove the bacon, cooked tomatoes and courgette fritters and serve.

Dinner

Sweet Potato Curry

Serves 4. Per serving: 322 kcals

Ingredients:

(1 TBSP) Coconut Oil 10
(1) Onion (chopped) 10
(2) Garlic Cloves (chopped) 2.25
Grated Ginger (Thumb Size) 0.5
(3 TBSP) Thai Red Curry Paste 12.75
1 TBSP Smooth Peanut Butter 22.5
(400ml) Reduced Fat Coconut Milk 101
(200g) Spinach 40
(1) Lime (Juiced) 2.75
(200ml) water
(1) Vegetable Stock cube 8.5
(4) medium potatoes 111.75

Method:

Heat a large frying pan or wok over a medium heat and melt the Coconut Oil. Add in the onion, and cook for 5 minutes until softened. Add the garlic and ginger and cook for a further minute. Then stir in the Thai red curry paste, peanut butter and all of the diced sweet potato. Add the coconut milk, water and vegetable stock cube.
Bring to boil, then simmer on a low heat for 25 – 30 mins (until the sweet potato has softened). Then add the spinach and stir in the juice of 1 lime, and simmer for another minute or until the spinach has wilted. You can have this dish on its own or with 100g cooked chicken or 200g Tofu per person.

Snacks

Omelette

Per serving: 192kcals

Ingredients:

2 Egg Whites 40
50g Green Vegetables 35
50g Avocado 80
1tsp Paprika
1/2tsp Ground Cumin
8 Baby plum or cherry tomatoes halved 24
Pinch of Salt
Pepper
One Cal Oil Spray (based on 10 sprays) 10

Method:

Preheat Grill to 220 degrees C. Heat a small oven proof pan on the hob over a medium heat and spray in One Cal Oil. When hot, add the vegetables and cook until softened and heated through. Add paprika, salt and Cumin and mix through, cook for 30 seconds. Add Egg whites and pepper and stir until it begins to set. Once it begins to set, keep stirring for 10 seconds then leave the enduring mixture covering the pan. Place omelette under the grill until set on top. Serve on a plate, flat or folded and add the Avocado.

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