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Fitness Plan – Cycle three – Day 1

Cycle two

Day 1 - Rest Day - 1257 kcals

Breakfast

Poached egg with veg

Per serving: 345 kcal

Ingredients:

2 Eggs 192
1/2 Bagel Of Your Choice 110
A Handful Of Halved Cherry Tomatoes 15
1 Large Mushroom Sliced 5
A Handful Of Spinach 23
Dash of Vinegar

Method:

Place a pan of water on the hob and bring to the boil. Add the vinegar to the water and mix in. Heat a pan on the hob to a high heat, spray a few sprays of oil in and add the tomatoes and mushrooms. Stir regularly until and cook for 5 minutes. Crack the eggs into the water. Once the eggs go into the water, toast your bagel to a desired level. Add the spinach to the pan of vegetables and wilt. Season with salt and pepper. When the eggs are cooked as you like them (approx 2 mins), remove from the water pat dry and serve on the bagel with the veg on the side.

Lunch

Nicoise

Per serving: 278 kcal

Ingredients:

1/2 Tin Tuna In Spring Water Drained 77
1 Boiled Egg Quartered 96
50g Cubed Cooked Sweet Potato 45
6 Olives Halved 30
5 or 6 Green Beans 10
Bowl Of Salad Greens 20

Method:

In a bowl, add the green beans with a small dash of water and cover with cling film. Place in the microwave and cook for 2 minutes. Remove and cut into quarters. Place the sweet potato on a plate and warm in the microwave (Optional). Add the salad greens to a bowl and dress with the dressing ingredients. Add the remainder of the ingredients on top of the salad greens. Season with pepper.

Dinner

Chicken, Prosciutto and Lentil Salad

Serves 2. Per serving: 279.5 kcal (vegetarian option 218.5 kcal)

Ingredients:

2 100g Raw Chicken Breasts 106 or Quorn Chicken Fillets 45
4 Slices Prosciutto 37
300g Cooked Green Or Puy Lentils 63
Handful Of Rocket 2
Handful Of Halved Cherry Tomatoes 7.5
Salt and Pepper
Dressing:
1TBSP Olive Oil 60
2TBSP Lemon Juice 4
1/2tsp Dried Oregano
A pinch of salt and pepper

Method:

Preheat your oven to 220/200fan degrees. On a pan place your chicken breasts, spray with oil and season with salt and pepper. Place the chicken in the oven and cook for 20 minutes. When the chicken has cooked, remove from the oven and allow to rest. Whilst the chicken rests, in a large mixing bowl, add the lentils, rocket and tomatoes. Add the dressing ingredients to the lentil mix and toss. Evenly distribute between 2 plates. Place a pan on the hob and heat to a high heat. Wrap the chicken breasts in the prosciutto and place in the pan. Cook on all sides until the prosciutto is crispy and remove from the pan. Slice the chicken breasts and serve on top of the salad.

Snacks

French Toast

Per serving: 354kcal

Ingredients:

(150g) Egg Whites 74
(1) Medium Egg Yolk 55
(2) Smoked Bacon Medallions (46g) 77
(2) Slices Hovis Nimble Wholemeal Bread 102
(50g) Raspberries 31
(15g) Agave Syrup 15
Pinch of Salt

Method:

Preheat grill to a Medium heat, line the baking tray with tin foil.
Whilst the grill is warming up, put the egg whites and one egg yolk into a bowl and whisk, once done add a pinch of salt and whisk again.

Pour the egg mix onto a plate. Take both slices of bread and press one side into the egg mixture, then turn the bread over and do the same again for the other side.

Make sure all of the bread is covered in egg, then set aside keeping the bread on the plate.Now place the bacon under the grill for 14 minutes until the edges start to turn crispy.Place a large frying pan on the hob and turn to medium to high heat.
Once the frying pan is hot, spray the pan with a few sprays of One Cal.

Then place the bread into the pan, pouring any left over egg mix onto the bread and cook for 10 – 12 minutes. Keep turning the bread every 30 seconds until both sides are golden and crispy, then place onto a plate.

Remove the Bacon from the grill and cut into small square pieces (be careful not to burn your fingers). Sprinkle the Bacon over the French Toast, then drizzle with the Agave syrup. Serve with Raspberries on the side.

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