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Fitness Plan – Cycle three – Day 6

Cycle three

Day 6 - Rest Day - 1323 kcal

Breakfast

Butternut Squash Protein Pancakes

Servings 3. Per Serving (2 pancakes): 376kcal

Per Serving (2 pancakes with Yogurt & Blueberries): 394kcal

Ingredients:

200g Plain Flour 238
½ TSP Baking Powder
50g Protein Powder 66
250ml Almond Milk 13
100g Cooked Butternut Squash 27
1 Medium Egg (Separate the Yolk and Egg White) 32
2 TSP Cinnamon

Method:

Put the flour into a bowl, add the baking powder and protein powder. Then place the butternut squash in a bowl and mash it. Measure the milk in a jug then pour it into the bowl with the butternut squash, followed by the egg yolk and stir in. Make a hole in the centre of the flour and gradually pour in the milk and butternut squash mixture, whisk until you have a lump free batter. If you prefer you can always put the mix into a blender and whizz it. In a separate bowl whisk the egg white until stiff and then fold into the batter. Sprinkle the cinnamon over the batter and fold it into the mixture. Heat a no stick pan over medium heat and cook 1 pancake at a time. Wait until the bubbles have risen to the top of the pancake and when the top starts to look dry then flip the pancake over. Repeat this process until you have made all 6 pancakes. Serve the pancakes with a drizzle of the Agave syrup on top.

Lunch

Superfood Salad

Per serving: 407kcal (vegetarian option 376-410 kcal)

Ingredients:

3 Handfuls Of Chosen Salad Leaves 21
150g Uncooked Chicken 165 (125g Quorn Chicken Pieces 134 or 150g Tofu 168)
20g Almonds 116
75g Broccoli 15
Handful Shredded Beetroot 30

Dressing:
1/2TBSP Olive Oil 60

Method:

Place broccoli into a microwavable bowl and heat for 3 minutes.

Cook chicken for 25 minutes on 200c/180Fan.

Place all ingredients including the broccoli & chicken into a large salad bowl including dressing, mix together and enjoy.

Dinner

Tandoori Chicken

Per serving: 363 kcal (Vegetarian option 272 kcal)

Ingredients:

1 Tesco Garlic And Coriander Naan 92
200g Uncooked Chicken 165 (150g Quorn Chicken Pieces 74.5 )
130g 0% Fat Yoghurt 47.5
20g Tandoor Curry Powder
1 Onion 20
Bunch Of Mint
One Squeezed Lime 5.5
1 Garlic Clove 2.5
Bunch Of Coriander
10g Agave Nectar 30

Method:

Cut the chicken into cubes, place in a mixing bowl and add 80g of the yoghurt, the curry powder and half the lime to the bowl. Thoroughly coat the chicken and place to one side (or if possible to marinade in the fridge for the day). Preheat the oven to it’s hottest temperature. Place the chicken on a foil lined tray in the oven on a high shelf & cook for 8-10 minutes. Splash some water on the naan’s and place in the bottom of the oven for 5 minutes. Whilst the chicken and naan’s are cooking add the remainder of the yoghurt to a bowl, crush in the garlic clove, add the agave, the remaining half of the lime juice and the mint (finely sliced). In a separate bowl, finely dice the onion and mix with the coriander (finely sliced). Serve the chicken on top of the naan with the yoghurt dressing over, then scatter onion on top. Serve with a side salad.

Snacks

Watermelon and feta

Per serving: 177kcal

Ingredients:

Bunch Of Mint
150g Watermelon 45
50g Feta 132

Method:

Cut Watermelon And Feta Into Thick Blocks. Place Scattered On The Plate And Then Place Mint Throughout The Dish.

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