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Fitness Plan – Cycle two – Day 1

Cycle two

Day 1 - Rest day - 1383 kcals

Breakfast

Egg and Bacon Wrap

Per serving: 277kcals

Ingredients:

(1) Weight Watchers Wrap 118
(2) Medallions of Bacon 80
(1) Egg cooked to your choice 79
low cal sauce of your choice

Carrot and Cucumber sticks to serve

Lunch

Fish Cake Salad

Per serving: 371kcals

Ingredients:

1 Sainsbury’s taste the difference king prawn fish cake 246
Served on a bed of salad to include:
Half a pepper 8
5 tomatoes 20
30g Feta 80
15g Healthy living Tesco salad cream 17

Method:

Chop your pepper, dice your tomatoes and square your feta cheese. Mix all ingredients together to create a salad. Place your fish cake on top, with salad cream.

Dinner

Coconut Chilli Chicken & Lime Rice

Serves 2. Per serving: 564kcals (Vegetarian option 503Kcals)

Ingredients:

(30g) Two Chicks Egg White 20
(2) Chicken Breasts 53 or Quorn Chicken Fillet 22.5
(2) TBSP Desiccated Coconut 84
(1) TSP Chilli Flakes (You can use fresh chilli) 3
(1) Lime Zest 1.5
200g Tilda Basmati Rice 143
One Cal Spray 5
(1 Cup) Shredded Mixed Salad Greens 10
30g Cucumber 2
(5) Cherry Tomatoes 7.5

Method:

Heat oven to 200C/fan 180C/gas 6. Line a baking tray with tin foil or parchment paper. Season the egg white with salt and pepper. Mix the chilli and desiccated coconut together in a bowl. Dip the chicken into the egg white, then in the chilli & coconut mix. Place the chicken breasts on the baking tray and spray a few sprays of One Cal over the chicken. Bake for 20-25 mins, turning once until the chicken is cooked through. When there is 5 minutes left for the chicken, place the rice into the microwave and cook for 2 mins (or as instructed on the package). Once the rice is cooked, place it into a bowl and grate the lime over the rice. Stir the lime zest into the rice. Take the chicken out of the oven, spoon the rice onto a plate then lay the chicken on top of the bed of rice. Serve with a side salad.

Snacks

Bowl of Cherries

Per serving: 168kcals

Ingredients:

100g Cherries 68
(Please have this with a 25g Whey Protein Shake and 200mg of Water)  103

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