Fitness Plan – Cycle three – Day 4

Cycle three

Day 4 Training Day - 1526 kcal


Apple & Cinnamon Pancakes Stack

Per serving: 489kcal


70g Oats 139
50g Vanilla (or your favourite flavour) Whey Protein 103
1 Small Apple, Cored & Diced. 55
0.5 tsp Of Cinnamon 1
1tsp Agave Nectar Syrup 21
2 Medium Eggs 156
200ml Unsweetened Almond Milk 14


In a blender, add the Oats, Whey Protein, Eggs and Almond Milk and blitz until a smooth batter is formed. Heat a frying pan to a medium/high heat, give a few sprays of One Cal Oil and add the batter to the size desired. Multiple pancakes can be cooked at once if your pan is large enough, but ensure they do not touch. After approximately 1 minute, flip each pancake and cook on the other side. When done, stack on a plate or 2 and keep warm in the oven if you wish. Continue steps 2-5 until all the batter is cooked. In a separate mixing bowl, Mix together the diced Apple, Cinnamon, Agave. Arrange the pancakes on the plate and spread the Apple mixture over the top of the stack, then serve.


Seared Salmon With Bok Choy Salad

Servings 3. Per serving: 283kcal


3 100g Fillets Of Salmon 103
225g Raw Cubed Butternut Squash 61.3
3 Stalks Of Bok Choy Sliced 2
1/4 Red Onion Finely Sliced 4.6
1/2 Granny Smith Apple Coarsely Grated 8.3
1/2 Bag Of Spinach 17.3
Juice Of 2 Lemons 2.6
2Tbsp Olive Oil 80
One Cal Cooking Oil 3.3


Preheat your oven to 220/200fan degrees.

On a baking tray, add your butternut squash and season with salt and pepper, spray the squash with the one cal cooking oil. Place the butternut squash into the oven and cook for 40 minutes. Whilst this is cooking, in a large bowl, add the bok choy, red onion, apple, spinach and lemon juice. Mix thoroughly then add a pinch of salt and pepper and the olive oil, mix in and leave until serving. When the butternut squash has only 10 minutes remaining, put a pan on the hob and heat to medium/high.

Spray a few sprays of one cal oil into the pan and place the salmon skin side down and cook for 10 minutes. Turn the salmon on to all sides throughout cooking but cook for twice the amount of time on the skin side. Serve on a plate and place the roasted butternut squash over the salad.


Stir Fried Garlic Soy Veg with Baked Chicken Satay & Rice

Servings 2. Per serving: 431kcal (vegetarian option 344)


200g Chicken Breasts 110 (use Quorn Chicken Fillet as alternative) 22.5
2 Garlic Cloves 5
2 TBSP Crunchy Peanut Butter 95
½ TSP Ground Cumin
½ TSP Coriander
½ TSP Smoked Paprika
1 Medium Egg 35
150g Broccoli 18
1 Red Pepper 15
2 TBSP Soy sauce 10
Sea Salt
200g Tilda Basmati Rice 143


Preheat the oven to 180C/160C Fan/Gas 4. Line a baking tray with parchment paper.

Mix the peanut butter, chopped garlic, cumin, coriander, smoked paprika, and egg in a bowl and whisk until all mixed together, scraping the spices off the sides of the bowl. Season the chicken with some sea salt. Then place the first chicken breast into the bowl and cover with the satay sauce and place on the baking tray, then do the same with the second chicken breast. Pour the remaining satay sauce over the chicken breasts. Put the chicken into the oven and cook for 20 minutes. Whilst the chicken is cooking, chop the red pepper, second garlic clove and wash and chop the broccoli. Then in a wok or frying pan spray with one cal spray and add the second garlic clove, cook for 1 minute (until lightly browned), then add the red pepper & broccoli florets and cook for a further 15 minutes, stirring throughout.After cooking the garlic, broccoli and red pepper for 15 minutes, pour in the soy sauce and cook on a low heat for a further 5 minutes. Take the vegetables off the heat and set aside.

Place the tilda rice into the microwave for 2 mins. Take out the chicken breasts and set aside, whilst the rice is cooking. When the rice has finished, half the rice equally on two plates or into a ramekin (press it down into the ramekin) then turn it upside down onto your plate and slowly lift it up creating a little rice mound. Then place the chicken and the veggies onto the plate and serve.


5 Veg Mexican Medley

Serving 4. Per serving: 180 kcal


2 Onions Diced 20
3 Carrots Thickly Sliced 5.25
750ml Vegetable Stock 122
2 Whole Chopped Fresh Tomatoes 8
2 Courgettes Thickly Slices 8.5
200g Shiitake Mushrooms 8
1kcal Cooking Spray 2.5
1/2tsp Garam Marsala 3.75
1/2tsp Cumin
1/2tsp Paprika
1/2tsp Ginger 1.75
1/2tsp Coriander


Heat a large soup pan on a medium heat then add the 1kcal cooking spray, spices and onion cook until softened. Next add the carrot and cook for 5 minutes. Turn the heat up to high, add the vegetable stock, tomatoes and remainder of vegetables. Cover with a lid, turn the heat down to a simmer and cook for 25 minutes. Remove from the heat, and allow to cool. Taste then add salt and pepper to season.

Beef Jerky with pickles

Per serving: 158kcal (vegetarian option 205)


30g Beef Jerky 70 (or 30g Qwrkee Vegan Jerky) 117
4 Large Pickles 88


Dumbbell Deadlifts
Sets Reps Rest
1 10 1:00
2 10 1:00
3 10 1:00
Bulgarian Squats
Sets Reps Rest
1 20 0:30
2 20 0:30
3 20 0:30
V Sit Ups
Sets Reps Rest
1 20 0:20
2 20 0:20
3 20 0:20
Step Up with Knee
Alternating legs
Sets Reps Rest
1 20 0:10
2 20 0:10
3 20 0:10
Single Arm Rows
Alternating arms
Sets Reps Rest
1 20 1:00
2 20 1:00
3 20 1:00
Air Bike
Sets Reps Rest
1 20 1:00
2 20 1:00
3 20 1:00
4 20 1:00
5 20 1:00
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