Fitness Plan – Cycle three – Day 3

Cycle three

Day 3 - Rest Day - 1362 kcals


Yoghurt, Peanut Butter and Oats

Per serving: 365 kcal (Vegan alternative 363 kcal)


50g 0% fat Yoghurt 32 (Or Alpro Vegan 30 Alternative)
40g Oats 155
10g Peanut Butter 60
25g Blueberries 15
25g Protein Powder 103


Add the Yoghurt to a bowl and scatter the blueberries and oats on top, finish with the peanut butter dolloped on top!


Moroccan Spiced Tofu

Per serving: 320kcal


100g Cooked Couscous 162
Quarter of 1 Onion Diced Finely 14
75g Tofu Cubed 84
10g Raisins 30
4 Broccoli Long Stems 14
Small Handful Of Coriander
1 TSP Ras El Hanout 16
1/2 TSP Paprika
Salt & Pepper


Ensure that the couscous is hot, whether that’s just cooked or warmed up. Place a pan on a medium/high heat and pour about 10ml olive oil in. Put the tofu in the pan, ensuring that it is placed directly into the oil and cook for 10 minutes until it’s crisp on all sides. Add the broccoli stems to the pan and cook alongside, turn regularly. Whilst the tofu is cooking, add the onion, half of the ras el hanout and the coriander to the couscous. Mix in well then season with salt and pepper. When the tofu has 2 minutes of cooking left, remove the broccoli and add the raisins. Add the remainder of the ras el hanout and the paprika to the pan with salt and pepper to season. Stir regularly being careful not to break the tofu.


Chipotle Chicken

Serves 2. Per serving: 340 kcal (Vegetarian option 298 kcal)


300g Uncooked Sweet Potato 129
300g Uncooked Chicken 171 or Quorn 129
1 tsp Chipotle Chilli Paste
Mixed Green Salad 10
Cucumber 9.5
10 Cherry Tomatoes 15
One Cal Oil Spray 5
Salt & Pepper


Cut the chicken into strips and place in a bowl. Coat evenly with the chipotle chilli paste. Put to one side to marinade. Preheat the oven to 220/200fan degrees and line an oven tray with foil. Cut the sweet potato into large wedges, spray with the oil and season with salt and pepper. Place in the oven and cook for 35-40mins. Prepare the salad using the salad ingredients and place on a plate. When the sweet potato has 10 minutes to go, place a pan on the hob on a high heat, spray some oil spray in and cook the chicken for 7-8 minutes until cooked and slightly charred on the outside. Leave to rest for a couple of minutes whilst the sweet potato is removed and plated up. Plate up the chicken with the sweet potato and salad.


Sweet Cinnamon Popcorn

Per serving: (this includes 25g Whey Protein Powder) 337kcal


60g Popcorn Kernels 234
1/2tsp Cinnamon 6
2tbsp Granulated Stevia 4
Serve with 25g Whey Protein Powder (Or Vegan Alternative) 103


Place Kernels Into a Non Stick Pot With A Tight Fitting Lid On Medium-High Temperature. Keep Shaking The Pot Every Few Minutes To Prevent The Kernels From Sticking To The Pot. Pour Popcorn Into A Large Bowl. Mix Cinnamon And Stevia In A Separate Small Bowl. Sprinkle The Cinnamon And Stevia Mix Over The Popcorn.

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