Fitness Plan – Cycle one – Day 4

Cycle one

Day 4 Training Day - 1722 kcal


One dish wonder

Per serving: 366kcals


2 Large Tomatoes 66
2 Large Mushrooms 32
3 Handfuls Of Spinach 69
2 Eggs 190
2 Diced Garlic Clove 9
Salt & Pepper


Preheat the oven to 200C/180Fan. Chop tomatoes in half.
Put tomatoes and mushrooms into a baking dish and place diced garlic throughout and bake for 15 minutes. Put spinach into a drainer and poor boiling water over the spinach. Place spinach into the baking dish around the tomatoes and mushrooms leaving room for two eggs. Crack two eggs in the two gaps created. Place the dish into the oven for 10-15 minutes until the egg is cooked to your preference. Season with salt and pepper.


Smoked Haddock Risotto

Serves 3. Per serving: 552kcals


(300g) Smoked Haddock (Lean White Fish) 58
(100g) Sugar Snap Peas Sliced 8
Half an Onion Diced 6
(20g) Parmesan Cheese Grated 26
(1L) Vegetable Stock (more may be needed) 12
(15g) Chilli Paste 2
(300g) Arborio Risotto Rice 347
(60g) Chorizo cut into Small Cubes 89


Spray a few squirts of one cal oil into a large flat bottomed pan on a medium heat. Add the onions and slowly cook for 5 minutes. Add the chorizo and turn up to a high heat and cook for 2 minutes. Add the rice to the dish and cook for 2 minutes. Cover the rice in the stock so it just covers the rice. Turn down the heat so that the dish simmers. Stir regularly. Add the chilli paste and stir through. As the stock absorbs, keep topping up the dish with stock so it just covers the rice. Continue this process for about 20 minutes (or until the rice is soft but still with a little bite to it). Top up with stock one last time, add the fish, sugar snap peas and Parmesan cheese. Cook for 3 minutes, stirring regularly then serve.


Prawn Noodle Salad

Serves 2. Per serving: 375kcals (vegan option 325 kcal)


200g Cooked King Prawns 105 (or Sophie’s vegan shrimp 200g 55)
100g Organic Edamame & Mung Bean Fettuccine 162
1/2 onion sliced 10
2 Spring Onions finely sliced 2
1/2 Red Pepper finely sliced 10
1/2 Cucumber spiralled or finely sliced 1
1 Carrot spiralled or finely sliced 8
1Tbsp white wine vinegar 6
1Tbsp Sweet Chilli Sauce 11
One Cal Oil Spray to desired
20g Sesame Seeds 11
Handful of fresh Coriander Chopped


In a large mixing bowl, first add the sliced onion and vinegar and allow to pickle for 10 minutes. Whilst they pickle, boil a pan of salted hot water and boil the noodles until cooked, drain and leave to cool. Add the remainder of the vegetables to the bowl and mix. Add the sweet chilli sauce, squirts of oil spray and mix. Add the noodles and coriander and mix. Serve into bowls. Arrange the prawns on top and scatter over the sesame seeds.


Chocolate & Plum Protein Brownie

Serves 4. Per serving: 251 kcals


3 Ripe Bananas 100
30g Cocoa Powder 15
60g Smooth Peanut Butter 67
60g Whey Protein Powder 60
50g Plum 9


Place all ingredients into a blender minus the chopped plum. Spread the mixture evenly into your tin, add the plum and bake for 15/20 minutes on a 180 fan oven.

Banana Bread

Serving 10. Per serving: 178kcals


300g Bananas 28.5
140 Wholemeal Flour 47.1
100g Self Rising Flour 33.6
1tsp Baking Powder 0.5
1tsp Bicarbonate Powder
Pinch Salt
3 Tbsp Agave Syrup (Date Syrup) 18
3 Medium Eggs (beaten) 19.5
150ml Low Fat Natural Yogurt 10.5
25g Chopped/Crushed Walnuts 20


Preheat the oven to 160C/140C Gas 3. Line a loaf tin with non stick baking parchment. Mix the Wholemeal Flour & Self Raising Flour in a bowl. Then add the Baking & Bicarbonate Powder with a pinch of salt. In a separate bowl mix the beaten eggs, the mashed bananas, Agave Syrup & the natural yogurt. Then pour this mixture into the bowl with flour. Mix all of the ingredients thoroughly together, making sure that there is no flour left at the bottom of the bowl. Gentle pour the mixture into the Loaf Tin that has been lined with the non stick parchment paper. Set aside and crush or cut the walnuts, then sprinkle them into the mixture in the Loaf Tin. Place in the oven, and cook for 1hr 10mins.


Dumbbell Walking Lunges
Sets Reps Rest
1 20 0:30
2 20 0:30
3 20 0:30
Leg Extension
Sets Reps Rest
1 10 0:45
2 10 0:45
3 10 0:45
Sets Time Rest
1 0:30 0:20
2 0:30 0:20
3 0:30 0:20
One Arm Kettlebell Swings
Alternating arms
Sets Reps Rest
1 20 0:20
2 20 0:20
3 20 0:20
Crunches – Hands behind head
Sets Time Rest
1 0:30 0:20
2 0:30 0:20
3 0:30 0:20
4 0:30 0:20
5 0:30 0:20
Sets Time Rest
1 0:30 star jumps 0:10
2 0:30 running on the spot 0:10
3 0:30 star jumps 0:10
4 0:30 running on the spot 0:10
5 0:30 star jumps 0:10
6 0:30 running on the spot 0:10
7 0:30 star jumps 0:10
8 0:30 running on the spot 0:10
9 0:30 star jumps 0:10
10 0:30 running on the spot 0:10
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