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Fitness Plan – Cycle one – Day 3

Cycle one

Day 3 Rest Day - 1443 kcal

Breakfast

Eggs on Toast

Per serving: 450kcals

Ingredients:

(2) slices of Hovis nimble bread (lowest calories bread) 104
(2) free range eggs 172
(2) bacon medallions 61
(½) small avocado 80
Salt & black pepper
Squeeze of lime juice 11

Method:

Prepare avocado by mashing with a fork and adding lime juice. Put bacon under the grill, and get the water for the eggs boiling before toasting your bread. Cook eggs, and toast bread.Spread the avocado on each slice of toast and add the bacon medallions. Add poached eggs and season with salt and black pepper.
Enjoy!

Lunch

Slow Cooker Spanish Chicken & Chorizo

Serves 5. Per serving: 270kcals

Ingredients:

(600g) Diced Chicken Breast (or Quorn Chicken 103.2) 128.4
(10g) Chorizo (chopped) 2
(180g) Courgette (chopped) 6.4
(100g) Green Pitted Olives 32.4
(340g) Vine Tomatoes (chopped into 1/8 ‘s) 11.6
(190g) Peppers (one Red & one Yellow chopped into sticks) 15.2
½ Medium Onion (chopped/diced) 4
(400g) New Potatoes halved 59.2
(1 TBSP) Tomato Puree 2.6
(1 TSP) Chilli Powder
(300ml) Chicken Stock 5.6
One Cal Spray (based on ten sprays) 2

Method:

Put the slow cooker onto the low setting. Place a frying pan onto the hob and spray a few sprays of One Cal Spray. Heat over a high heat and add the diced onions. Cook on a high heat for 3 mins until they start to turn a golden colour, then add the chopped Chorizo. Cook for a further 2 minutes until the colour from the Chorizo starts to change the colour of the onions. Pour the Onions and Chorizo into the slow cooker. Then add the Chicken, Peppers, Courgette, Olives, Potatoes, 1 TBSP Tomato Puree, 1 TSP Chilli Powder and the 300ml Chicken Stock. Stir in the Tomato Puree and Chilli Powder. Place the lid onto the slow cooker, and cook for 6 hours on a low heat.Pour into a bowl and season to taste with salt and black pepper. *Serve with 100g Broccoli per person*

Dinner

Chicken Kiev with Sweet Potato & Tenderstem Broccoli

Serves 2. Per serving: 390kcals (Vegetarian alternative) 588kcals (Chicken option)

Ingredients:

(400g) Chicken Breast (Quorn Chicken Fillet alternative 22.5) 220
(350g) Sweet Potato 150
(180g) Tenderstem Broccoli 34
(20g) Breadcrumbs 36
(2) TBSP Philadelphia Light Herb & Garlic Cream Cheese 21.5
(2) TSP Olive Oil 119.5
(3) Garlic Cloves 7

Method:

Preheat the oven to 200C/180C Fan/Gas 6. Wizz together 3 Garlic Cloves, Parsley and 1 TSP Olive Oi. Then add the breadcrumbs and salt & pepper to the mixture, and pulse until all ingredients have been mixed together (this takes roughly 10 seconds. Scoop out the mixture onto a plate. Cut a slit in the side of the Chicken Breast (plump side). Spoon ½ the soft cheese into each slit, and press edges together to seal. Rub 1 TSP of Olive Oil over the chicken breasts before pressing into the breadcrumbs. Place the coated chicken into a shallow roasting dish lined with tin foil, and bake for 30 minutes. Whilst the Chicken is cooking, boil the kettle for the sweet potato & Tenderstem Broccoli. Pour the water into a saucepan for the Sweet Potato and bring to boil. When there is 15 minutes left for the chicken, add the sweet potato to the boiling water and cook for 15 minutes until soft. In another saucepan, bring the water to boil and add the Tenderstem Broccoli and cook for 3 minutes when there is only 3 minutes left for the Chicken and Sweet Potato. Remove the Chicken from the oven after 30 minutes. Drain the Sweet Potato (return to pan to mash & season). Drain the Tenderstem Broccoli. Place the Chicken, Sweet Potato Mash and Tenderstem Broccoli onto your plate and enjoy

Snacks

Hummus with Fresh Vegetables

Per serving 135kcals

Ingredients:

(50g) Hummus (Homemade or Shop Bought – Must be reduced fat if shop bought) 105
Half Red Pepper 12
Half Orange Pepper 18

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