Fitness Plan – Cycle two – Day 3

Cycle two

Day 3 - Rest Day - 1236 Kcal


Breakfast Egg Muffins

Per serving: 232kcals (Serve with 2 pieces of Nimble Bread) 51kcals


200ml Egg Whites 96
3 Slices Pepperoni 80
1/4 Onion 18
5 Cherry Tomatoes 15
70g Spring Greens 30
One Cal Spray
Muffin Tray
Serve with 2 pieces of Nimble bread 51


Preheat the oven to 180C. Finally chop pepperoni, onion, spring greens.
Spray non-stick pan with 1kcal and then fry off the above ingredients.
Put the egg whites into a measuring jug and then add in the friend ingredients.
Add the fried ingredients into the measuring jug and then stir the ingredients in with the egg whites. Add in salt and pepper. Apply one spray of 1cal to each mould of the muffin tray. Spoon the mixture into each mould – This should make 4/5 moulds depending on how big your muffin tray moulds are. Bake for 20 minutes – May need an additional 5 minutes so check the muffins to make sure they are solid throughout – Stab the centre of the muffin to check. Once ready remove from the oven and carefully cut around the muffins using a knife to remove them from the tin.


Teriyaki Tofu Salad

Per serving: 199Kcals


(1) Clove Garlic Minced 4
Small Piece Of Ginger Minced 5
(15ml) Soy Sauce 15
(1/2tbsp) Rice Wine 2
(1/2tbsp) Agave Syrup 30
(150g) Tofu Cut Into Large Slices 87
(1) Courgette Cut Into Slices 22
(10) Stems Of Tenderstem Broccoli 34


Place the soy, ginger, garlic, agave, and rice wine into a bowl, thoroughly mix in and add the tofu slices to the bowl, making sure they are coated. Place in the fridge and marinate for at least 1 hour (Can be made in advance).
Place a pan on a medium/high heat, spray in a few sprays of oil and cook the broccoli stems and courgette together until cooked but still firm. Whilst these are cooking, place a griddle pan on the hob on a high heat. Remove the tofu from the fridge and place onto the griddle, cook on each side for 3 minutes, only turn once to ensure the tofu remains intact.


Sausages and Root Veg Mash

Serves 2. Per serving: 542kcals


(4) Low Fat Cumberland sausages (or Equivalent Low Fat option or vegetarian sausage) 194
(100g) Diced Carrot 20.5
(100g) Cubed Butternut Squash 41
(1tsp) Paprika
Handful Of Green Beans 15.5
Salt And Pepper


Preheat the oven to 200/180fan degrees and place the sausages in the oven on a tray. Cook for 20 minutes or as directed on the packaging.
Boil a large pan of water and add the butternut squash. Cook for 5 minutes and then add the carrot. Cook the root veg for 15 minutes or until soft, remove from the heat, drain and then return to the pan. Mash the veg with the paprika and a generous amount of pepper. Add salt to taste. Add the green beans to a bowl with a small amount of water, cover with cling film, and microwave for 4 minutes (or boil in water).
Remove from the heat and serve with hot sauce.


Low Carb Pasty

Per serving: 263kcals (vegetarian option 211Kcals)


1 Lo Dough Base 39
Handful Of Tesco Cabbage & Leek Mix 33
30g Philadelphia Lightest 29
½ tsp Paprika
1 tsp Dried Oregano
50g Cooked Chicken 82 or Quorn Chicken Pieces 30
3 Tesco Small Pepperoni Slices 80
Serve with a green side salad.


Preheat the oven to 200/180fan degrees. Spray a low-medium heat pan with 1kcal followed by leeks, cook until they begin to wilt down. Add the chicken, pepperoni, paprika & oregano followed by a splash of water and the Philadelphia. Stir through and cook until it is a nice thick consistency. Place some foil onto a baking tray to accommodate the Lo Dough base. Apply a small amount of water around the lo dough base using a pastry brush. Apply cooked mixture to one side of the lo dough base. Fold over the base to form a pasty shape, use a fork to crimp
the edges down. Lightly oil the parcel with 1kcal. Fold the foil around the outside of the pasty to create a parcel. Bake for 30-35minutes.

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