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Fitness Plan – Cycle two – Day 5

Cycle two

Day 5 - Rest Day for Busy Queens - 1211 kcal

Breakfast

Baked Eggs

Per serving: 301kcals

Ingredients:

3 Eggs 210
1 Slice Of Nimble Bread (50kcal slice bread) 25
2 Handfuls Of Cabbage & Leeks Mix 66

Method:

Preheat the oven to 200c/180fan.
Spray 1kcal into a frying pan on high heat.
Add in cabbage & leeks, cook until softened.
Take the saucepan off the heat and crack three eggs amongst the leafy mixture.
Place into the oven for 5 minutes or until eggs have cooked to your liking.
Serve with salt and pepper and a slice of toast.

Lunch

Hot Dog

Per serving: 387kcals

Ingredients:

(2) Piggy Light Sausages 156
(1) Wholemeal Deli Roll 168
1/2 Onion Sliced 20
(15g) Mustard 10
Serve With Green Salad 23
One Cal Oil Spray 10

Method:

Preheat the oven to 200/180fan degrees, place the sausages on a foil covered tray and pierce holes in the sausages with a fork.
Place the sausages in the oven and cook for 25 mins.
Heat a pan on the hob on a low/medium heat, spray a few sprays of oil in and place the onion in, slowly cooking for 20mins until soft.
Slice the bread open, and once cooked place the sausages in the roll with the onions topping. Drizzle the mustard over and serve with a green salad.

Dinner

Jerk Chicken, Rice and Peas

Serves 3. Per serving: 398kcals

Ingredients:

300g Raw Chicken Breast cut into mini fillets 171.6
1/2 Cooked Brown Rice (1 microwave bag) 92.6
400g Tin Black Beans drained 75.6
1 Large Onion Sliced 18.3
227g Tin Pineapple Chunks In Juice 40
20g Jamaican Jerk Spice Mix
Salt

Method:

Preheat the oven to 220/200fan degrees. In a large heavy ovenproof dish, add all of the ingredients and mix up (including the pineapple juice). Make sure the chicken fillets end up on top. Place a lid on the dish or cover with tin foil and place in the oven for 30 minutes. After 15 minutes check the dish, if it is looking dry add 20ml of water, stir and return to the oven. Serve with a salad or green vegetables.

Snacks

Turkey and Pickles

Per serving: 125kcals

Ingredients:

4 Slices Of Turkey Ham 120
2 Pickles Cut Into Slices 5

Method:

Equally divide the pickles and wrap them in the turkey ham.

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