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Fitness Plan – Cycle three – Day 5

Cycle three

Day 5 - Busy Queen Rest Day - 1406 kcals

Breakfast

Bran flakes and shake

Per serving: 538kcal

Ingredients:

30g Bran flakes – 97
150ml Unsweetened Almond milk – 26
32g Walnuts – 209
25g Whey Protein powder (Or Vegan Alternative) blended with 200ml of water – 103

Lunch

Beetroot and Feta Quesadilla

Per serving: 362kcal

Ingredients:

1 Spinach Wrap 210
20g Feta Crumbled 52
20g Fat Free Cream Cheese 30
1 Large Roasted Mushroom Sliced 5
1tsp Ras el Hanout 16 (Or Garam Marsala) 15
1 Small Steamed Beetroot Sliced 50

Serve With Salad

Method:

Heat a dry pan on the hob to a high heat. On a chopping board lay the spinach wrap, spread the cream cheese over half the wrap. Layer the beetroot, mushroom and feta. Sprinkle over the ras el hanout evenly and fold the wrap over to make a semi-circle. Place in the dry pan and cook for 1 minute then flip. Repeat this for 8 minutes. Remove from the heat, cut into triangles and serve with the salad.

Dinner

Pork Lettuce Cups

Per serving (With 75g Pork): 438kcal

Per serving (With 75g Chicken): 449 kcal

Per serving (With 75g Tofu): 334 kcal

Per serving (With 75g Quorn): 337 kcal

Ingredients:

4 x 6 Medium Size Lettuce Cups 15
75g Cooked Pork Pieces 188  (Swap for 75g chicken 179 Tofu 84 or Quorn 67)
125g Cooked Rice 205
Half Red Onion 20
1 Tsp Red Curry Paste 15
1 Tsp Fish Sauce 15
1 Squeezed Lime
Pinch Of Coriander

Method:

Mix all ingredients into a bowl. Put mixed ingredients into lettuce cups.

Snacks

Apple and Peanut Butter

Per serving: 171/190kcal

Ingredients:

1 Medium Sized Apple (Green or Red) 80
20g Peanut/Almond/Cashew Butter 91/110

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