Cycle one
Day 7 - Training Day for Busy Queens - 1948Kcal
Breakfast
Feta Hash & Eggs
Serves 1 - 353kcal
Ingredients:
75g Egg Whites 37
1 Egg 70
50g Chopped Feta 130
4 Handfuls of Spinach/Kale 20
Salt & Pepper
5 Cherry Tomatoes 15
1/2 Diced Red Onion 15
Method:
Crack the egg into a mixing jug, add egg whites and whisk until mixed together.
Spray 1kcal in a frying pan and fry off the onions until soft.
Whilst onions are cooking microwave spinach/kale, put a dash of water into a microwave proof bowl and cling film on top to steam the vegetables.
Microwave for 1 minute
Turn the heat down to medium heat and add in the egg mixture.
Keep the mixture moving until it forms into a scrambled texture.
Remove from the heat and stir in feta and tomatoes.
Place spinach/kale into a bowl and put the egg mixture on top.
Season with salt & pepper.
Lunch
Chicken and Avocado Wrap
Per serving: 537Kcals (vegetarian option 490-557Kcals)
Ingredients:
(125g) Cooked Chicken Breast Fillets 170 (Alternative (150) Quorn Chicken Fillets 123 or (170) Tofu 190)
(40g) Avocado 82
(1 cup shredded or chopped) Mixed Salad Leaves 40
(3 Cherry) Tomatoes 9
(20g) Salad Cream 64
(1 serving of 1 wrap) Wholemeal Wrap 172
Method:
Take the wholemeal wrap and squeeze salad cream for the base. Take the cooked chicken breast fillets and place it on the wholemeal wrap. Grab the Avocado and cut it into cubes and mash with a fork. Take the Tomato and slice into quarters and add to the mashed up avocados. Wash salad leaves and then chop into smaller pieces. Add both the mashed up avocados and salad leaves to the wrap. Then take both the top and bottom of the wrap, fold in. Take one side and roll until it’s completely folded.
Cut into a half and enjoy!
Dinner
Butternut Squash Soup
Serve with: 80g Cooked Chicken Breast 132 kcal (Or 90g Quorn chicken pieces 95 Kcal for a vegetarian option) and 1 Folded Flatbread 102 kcal (Tesco or equivalent) per person.
Serves 3. Per serving (with 80g Cooked Chicken & 1 Flat Bread): 446kcals
Per serving (with 90g Quorn Chicken Pieces & 1 Flat Bread): 409kcals
Ingredients:
(700g) Butternut Squash cut into cubes 191.3
(1) Onion diced 13.3
(1tsp) Paprika
(1tsp) Cumin Seeds 1.3
(1) Chicken Stock Pot (Knorr or equivalent) 2.6
Salt
Pepper
One Cal Oil Spray 3.3
Method:
Heat a large pan on the hob over a medium heat and spray a few sprays of One Cal Oil. Add the onions. Cook for 10 minutes until soft and not coloured. Add the cumin seeds and cook for 2 minutes. Add the Butternut Squash and Paprika and cook for a further minute. Cover with boiling water, bring to the boil and then turn down the heat to simmer. Cook with a lid covering for 45 minutes then add the stock, stir and cook for a further 15 minutes. Add Salt and Pepper to season then blitz with a hand blender or using a food processor or blender (be careful for splash back). Either add more water to thin or cook with the lid off to reduce down to achieve desired consistency. Serve with a toasted flatbread and the chicken warmed through. Add fresh Coriander for an added zing if desired!
Snacks
Banana Split
Per serving: 321kcals
Ingredients:
2 Medium Banana 178
2 Walnuts 52
3 Strawberries 17
10 Blueberries 12
5g Goji Berries 18
5g Agave Nectar Syrup 30
Caprese Salad
Per serving: 305kcals
Ingredients:
Bunch of Basil
1 Large Tomato 33
100g Mozzarella 272
Method:
Slice Tomato And Mozzarella Into Thin Slices.
Place Scattered On The Plate And Then Place Basil Throughout The Dish.
Finish Seasoning The Dish With Pepper.
Workouts
| Dumbbell Walking Lunges | ||
| Sets | Reps | Rest |
| 1 | 20 | 0:30 |
| 2 | 20 | 0:30 |
| 3 | 20 | 0:30 |
| Leg Extension | ||
| Sets | Reps | Rest |
| 1 | 10 | 0:45 |
| 2 | 10 | 0:45 |
| 3 | 10 | 0:45 |
| Push-Ups | ||
| 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 |
| One Arm Kettlebell Swings Alternating arms |
||
| Sets | Reps | Rest |
| 1 | 20 | 0:20 |
| 2 | 20 | 0:20 |
| 3 | 20 | 0:20 |
| 4 | 20 | 0:20 |
| 5 | 20 | 0:20 |
| Crunches – Hands behind head | ||
| Sets | Reps | 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 |
| Cycling – Intensity of 50 | ||
| Sets | Time | Rest |
| 1 | 0:30 fast peddling | 0:10 |
| 1 | 0:30 fast peddling | 0:10 |
| 1 | 0:30 fast peddling | 0:10 |
| 1 | 0:30 fast peddling | 0:10 |
| 1 | 0:30 fast peddling | 0:10 |
| 1 | 0:30 fast peddling | 0:10 |
| 1 | 0:30 fast peddling | 0:10 |
| 1 | 0:30 fast peddling | 0:10 |
| 1 | 0:30 fast peddling | 0:10 |
| 1 | 0:30 fast peddling | 0:10 |
