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Fitness Plan – Cycle three – Day 7

Cycle three

Day 7 - Training Day for Busy Queen - 1495 Kcal

Breakfast

Huevos Rancheros With Flatbread Tortillas

Per Serving: 278 kcal

Ingredients:

2 medium eggs 156
1 small onion finely sliced 10
0.5 green pepper finely sliced 3
1tsp paprika
1tsp ground cumin
200g tin chopped tomatoes 19
2 Josephís multigrain flatbreads (you can use wholemeal wraps or flatbreads as a substitute) 90

Method:

Heat a pan to a medium/high heat on the hob and spray in a few sprays of oil. Add the onion and Peppers and cook until coloured. Add the paprika, cumin and salt and cook for 1 minute  Add the Tomatoes and half a cup of water and cook for 5 minutes. Whilst the Sauce is cooking, heat your grill to its highest heat. Cut up the flatbreads into small triangles and arrange on a baking tray. In the sauce, create 4 small wells and crack the eggs into them and cook for 2 minutes. Place the flatbreads under the grill. Regularly check the flatbreads and turn once they have become toasted. Once cooked, remove from the oven and place on one side. Place the eggs under the grill. Serve 2 eggs and the sauce on a plate with the tortillas. Garnish with pepper and coriander if you wish.

Lunch

Salmon, Sweet Potato & Lentil Cakes

Serving 4. Per serving: 186.75kcal

Ingredients:

200g Raw Sweet Potato Cubed 45
60g Raw Red Lentils 53
285g Cooked Salmon 70
2tsp Curry Powder
1tsp Garlic & Ginger Paste 1.25
2tsp Dark Soy Sauce 0.75
2tbsp Coconut Flour 15
Handful of Coriander Finely Diced
One Cal Oil Spray 2.5

Method:

Place 2 pans on the hob on a medium/high heat, fill one with boiling water and place the sweet potato in. Put the lentils in the other pan and cover with twice the amount of water. Cook both for 15 minutes or until soft. Once the potato and lentils are cooked, remove from the heat, place in a bowl and allow to cool slightly. Add all the ingredients to a bowl, and work through your hands to bind together into 4 equal size patties. Place a pan on the hob on a high heat and spray a few sprays of oil in. Cook the patties on a high heat for approximately 5 minutes on each side, or until crisp on the edges. Serve on a bed of mixed salad.

Dinner

Chicken And Mozzarella Salad

Per serving: 359kcal (vegetarian option 335 kcal)

Ingredients:

100g Cooked Chicken Breast 110 (Use Quorn Chicken Fillet 86 for alternative)
3 or 4 Green and Red Tomatoes 64
70g Mozzarella 172
1tsp Dried Oregano
10g Capers 3
1TBSP Balsamic Vinegar 10
Salt & Pepper

Method:

Cut the tomatoes into chunks, season with a pinch of salt and pepper and place in a bowl. Add the capers, oregano and balsamic vinegar and toss together. Serve the tomatoes and tear the mozzarella into chunks. Serve the chicken on top.

Snacks

Raw Smoothie

Per serving: 299kcal

Ingredients:

Handful of Spinach 23
Small Handful Of Frozen Berries 70
25g Vanilla Protein Powder (Or Vegan Alternative) 100
3 Walnuts 78
200ml Unsweetened Almond Milk 28
Handful Of Ice

Method:

Place All Ingredients Into A Blender. Top Tip – Put The Unsweetened Almond Milk In First To Prevent Ingredients Sticking To The Bottom Of The Blender. Pour Into A Glass Or Shaker.

Protein Shake and Bar

Per serving: 337kcal

Ingredients:

30g Whey Protein Powder 120
200ml Water
1 Grenade Carb Killa Cookies and Cream Bar 217

Method:

Mix/Blend the protein powder with water and 3 ice cubes.

Workouts

Sumo Dumbbell Squat
Sets Reps Rest
1 20 1:00
2 20 1:00
3 20 1:00
Hammer Curls
Sets Reps Rest
1 10 0:45
2 10 0:45
3 10 0:45
Glute Bridge
Sets Reps Rest
1 20 0:10
2 20 0:10
3 20 0:10
Decline Push Ups
Sets Reps Rest
1 12 0:10
2 12 0:10
3 12 0:10
High Knees Running
Sets Time Rest
1 2:00 1:00
2 2:00 1:00
3 2:00 1:00
4 2:00 1:00
5 2:00 1:00
Crunches – Hands behind head
Sets Time Rest
1 0:30 0:20
2 0:30 0:20
3 0:30 0:20
4 0:30 0:20
5 0:30 0:20
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