Barbara’s
Move More
~
Eat Less
2-Week Food Plan
Barbara Shiells Personal Training www.barbarashiells.com email: babs@barbarashiells.com Tel: 07500839218 Created by Barbara Shiells
Getting Started For a while now I have thought about putting together a 2 week plan, clients tell me that they just want to be told: a. What to eat a. When to eat it b. AND that if they stick to it .... it will work! So Yes! There are things that work but your commitment is the foundation! You have to commit to my 5 point plan: 1. NO Wheat 2. NO Added Sugar 3. Counting Carbohydrates 4. NO - (at least....limited!) Alcohol 5. Plenty of Vegetables + Plenty of Water + Plenty of Exercise ny Bread... should be rye bread (but not Ryvita!) Think COLOURS for vegetables... red cabbage, beetroot, carrots, broccoli, sugar snap peas, beans! Be careful on your portion sizes - remember to look at your plate and see vegetables as carbohydrate so try to get the balance. to sustain a 65kg woman the amount of carbohydrate needed in a day is about 700 calories or 180grams of Carbohydrate, divide this over three meals and you are looking at about 60 grams of carbohydrate in a meal. **Try to drink a glass of water with every meal! **Look out for the
it means the recipe is quick to make!!
Food Planning On at least 1 day a week take the time to actually measure out your food and list the nutritional content of each item, especially the carbohydrate. Wear a heart rate monitor for a day! See how many calories you burn in an ordinary day – then compare it to one where you increase exercise! Have a cook in day – include all the family – buy your groceries and have a day making healthy soups and snack from the recipes ready for the week ahead.
My daily Carbohydrate intake should be: _______Cals or ______grams My daily Fat intake should be: _______Cals or ______grams My daily Protein intake should be: _______Cals or ______grams
Week One Monday Breakfast - Porridge Lunch - Deli Platter Dinner - All in one Chicken Stew Tuesday Breakfast - Muesli Lunch - Babs’ LeftOvers Soup Dinner - Gardeners Pie (make enough to keep/ freeze for next week! ) Wednesday Breakfast - Porridge Lunch - Takeaway Salad & Rye Dinner - Stir Fry Beef with Asparagus Thursday Breakfast - Muesli Lunch - Deli Platter Dinner - Cheats Spaghetti Friday Breakfast - Porridge Lunch - Takeaway Salad & Rye Dinner - Cod with winter Veggies Saturday Breakfast - Muesli Lunch - Omelette with Tomato & Basil Dinner - Rack of Lamb & Bean Mash Sunday Breakfast - Weekend Treat Lunch - Beans on Rye Toast Dinner - Roast Chicken - No skin or potatoes, but plenty of different vegetables.
WEEK ONE Calorie Input: ___________ Calorie Output: __________ These are suggestions - substitute any of the meals provided the calorie / nutrient content is in line with your needs
Week Two Monday Breakfast - Porridge Lunch - Deli Platter Dinner - Leftover Cold Chicken Salad Tuesday Breakfast - Muesli Lunch - Babs’ LeftOvers Soup Dinner - Leftover Gardeners Pie Wednesday Breakfast - Porridge Lunch - Deli Platter Dinner -Lemon Chicken Thursday Breakfast - Muesli Lunch- Babs’ LeftOvers Soup Dinner - Spinach & Chickpea one pot Friday Breakfast - Porridge Lunch - Takeaway Salad with Rye Dinner - Pan Fried Seabass Saturday Breakfast - Muesli Lunch - Baked beans on Rye Bread Dinner -Peppered Steak & Mushrooms Sunday Breakfast - Weekend Treat Lunch -Tomato & Basil Omelette Dinner - Roast Beef - No potatoes, but plenty of different vegetables. WEEK TWO Calorie Input: ___________ Calorie Output: __________
Breakfasts Berry Porridge Serves 6, each portion contains: 162 kcal's; 3g fat; 29g carbohydrate • • • • •
200g medium oatmeal or porridge oats Pinch salt ½ tsp ground cinnamon Low fat natural yoghurt to serve 350g berries – fresh or frozen (strawberries, blackberries, raspberries, blueberries)
Method. 1. Put 1.2 litres of water to boil in a large saucepan. When it comes to the boil slowly pour in the oats, stirring continuously. Reduce the heat to a level where the surface of the porridge just bubbles slightly. Stir in the cinnamon. 2. Leave to cook until the porridge has reached the desired consistency – about 15 – 20 mins 3. Spoon the porridge into a bowl, add the yoghurt on top and sprinkle on the berries
Babs’ Muesli Serves 10 portions, Each contains: 236 kcal's, 7g fat; 38g carb • • • • • • •
250g porridge oats 100g bran flakes 25g wheat germ 25g sunflower seeds 50g sultanas or raisins 50g hazelnuts or brazils, roughly chopped 175g dried fruits – pears, figs, or apricots chopped
Mix all the ingredients together and store in an airtight container
Babs’ Weekend Treat
Serves 2; Each portion contains: 320 cals; 10g fat; 36g carb • 2 poached eggs • 4 rashers of lean grilled bacon • 2 grilled tomatoes • Glass of no added sugar fruit juice • 3 tbsp baked beans • 1 slice thinly buttered wholegrain toast This is a great weekend treat - especially good for a ‘brunch’ when you will only be eating one more meal that day!
Soups & Salads Babs’ LeftOvers Soup
165kcal; 5g fat, 17g carbohydrate Read amounts as ... whatever is leftover in the fridge! • 1-2 onion • 1 clove garlic (optional) • 4 rashers bacon • 50g chopped chorizo • 2-3 carrots • 2 leeks • 3 sticks celery • 1 chicken stock cube (or relevant to meat !) • 1 teaspoon mixed herbs • any leftover meat - chicken cubed • 300ml water • Salt & pepper to taste • Add in any leftover vegetables I like sweetcorn! Method: 1. Put the onion, garlic, bacon & chorizo in a pan & dry fry - no need for oil as chorizo has all that is needed. Add the herbs. 2.Drain & add to a saucepan, with the chicken, add all the vegetables cover with stock, bring to the boil, 3.Bring to the boil and reduce to a simmer for 15 minutes until all the vegetables are tender. This soup can be reheated or frozen & used all week! (Take to work in a flask!)
Omelette with Tomato & Fresh Basil Serves 1 Each serving contains: 249 calories; 17g protein; 9g carbohydrates; 15 g fat • • • • •
1 tomato Salt & black pepper Handful of fresh basil leaves – torn 1 teaspoon olive oil 2 eggs
• 1 tbsp skimmed milk Method 1. Chop the tomato and put in a bowl with the seasoning, basil, and ½ teaspoon olive oil. Beat the eggs and milk together and season with black pepper. 2. Heat the remaining oil in a small non stick pan until the pan is hot, pour the egg mixture into the pan, cooking slowly so the egg starts to set throughout. 3. Add the tomato mixture just as the eggs and starting to set and continue to cook through. Fold onto a warm plate Cottage Cheese, Peach & Walnut Salad Serves 1 each serving contains: 274 calories; 16g protein; 21g carbohydrates; 14 g fat c. Large handful of salad leaves d. 1 tsp olive oil e. Squeeze fresh lemon juice f. 10g cottage cheese g. 1 peach sliced 1. 5 chopped walnuts or almonds
Take Away Salad & Rye Serves 6 – 8, Each serving contains: 162 calories; 6 g protein ;12g carbohydrates; 8g fat 1 slice of Rye bread with.... • 1/2 small ripe avocado • 1/2 skinless chicken breast • 1 slice parma ham • 4 cherry tomatoes • handful rocket or other leaves OR:
• • • •
1 hardboiled egg 2 slices ham 3 cherry tomatoes with cress & drizzle of Balsamic dressing
• • • •
1 tsp horseradish sauce 2 slices rare roast beef 3 cherry tomatoes handful watercress
OR
Take to work in an airtight container & put together when ready to eat!
Babs’ Platter Choose 5 items from any of the following – it doesn’t have to be one from each –you could have 2 of ham and no seafood for instance - Then add some salad. Try to keep favourites in the fridge for emergencies! Meats • 3 slices (50g) of lean ham • 8 slices of wafer thin ham (50g) • 2 slices (30g) of parma ham or prosciutto • 3 thin (20g) slices of salami or chorizo • 2 slices (40g) of cold roast chicken or turkey • 2 small slices (30g) of cold roast beef or pork • ½ a skinless roast chicken breast (30g)
Fish & seafood • 2 slices (40g) smoked Salmon • 1 smoked trout fillet • 35g roasted or poached salmon • 15g split smoked mackerel fillet • 6 marinated white anchovies • Handful of cooked peeled prawns • 7 cooked king prawns • 80g freshly cooked crab • 80g can of tuna in brine or water
Deli Ideas • 6 green olives • Small handful of small black olives • 18 miniature marinated olives • 4 baby chargrilled artichokes • 7 or 40g of sun blush tomato quarters • 1 wheat free falafel • ½ large hardboiled egg • ¼ small ripe avocado • 50g canned sweet corn drained
Dips • 2 ½ tbsp reduced fat houmous • 2 tbsp regular or flavoured houmous • 4 tbsp guacamole • 8 tbsp spicy tomato salsa Dressings & Sauces • ½ tbsp vinaigrette • 1 tbsp balsamic dressing • 1/2 tbsp low fat salad cream Corn, Rye & Rice • 2 rice or corn cakes • ½ slice rye bread with spread • 2 tbsp cooked brown nutty rice
Main Meals All-in-one chicken stew Serves 2 Each serving contains: 271 calories; 23 g protein; 25g carbohydrates; 9 g fat • • • • • • • • • •
4 boneless, skinless chicken thighs, halved 1 tablespoon plain flour, seasoned 2 teaspoons oil 1 onion, cut into wedges 1 clove garlic, crushed 1 large carrot, peeled and cut into chunks 12 new potatoes, halved 300ml (½ pint) chicken stock small savoy cabbage, finely shredded black pepper, freshly ground
1. Toss the chicken in the seasoned flour. 2. Heat the oil in a pan, add the chicken pieces and brown all over. 3. Remove from the pan and set aside. 4. Add the onions, garlic, carrot and new potatoes to the pan and fry for 3–4 minutes, and then slowly stir in the stock. 5. Return the chicken to the pan, bring to the boil, cover and simmer for 30 minutes until the vegetables are tender. 6. Add the cabbage, season well and continue to cook for a further 5 minutes.
Bean Hotpot Serves 4 each serving contains: 443 calories; 19g carbs, 26g protein, 28g fat • • • • • • • • •
2 tbsp olive oil 1kg shoulder or neck of Lamb trimmed of fat & cut into chunks 12 baby carrots 12 baby leeks 750ml stock – chicken, veg or lamb 1 sprig thyme 1 tin haricot or cannellini beans Freshly ground black pepper 1 tbsp parsley – freshly chopped
Method. 1. Heat the oil in a large, lidded casserole dish, and brown the cubes of lamb, in batches if necessary. Remove it from the pan to a plate, then use the remaining oil to brown the carrots and leeks
2. Heat the stock. Layer the meat and vegetables in the casserole dish, add the stock and thyme and bring to the boil on the stove top. Put on the lid and place in a medium oven. Check occasionally – and top up with water if necessary. 3. After an hour, drain & rinse the tinned beans, and stir them into the hotpot. Return the casserole to the oven for a further 15-20 mins. Season to taste and top with the chopped parsley.
Cheats Spaghetti Bolognese
Serves 4-6; each serving contains- 267 calories; 14g fat; 12g carb • • • • • • • • • • •
500g minced beef 1 medium onion finely chopped 2 sticks of celery, chopped 2 medium carrots, chopped 2 cloves of garlic, crushed 2 handfuls of button mushrooms, halved 400g tin chopped tomatoes 2 tbsp tomato puree 1 beef stock cube 1 tbsp corn flour 1 cabbage – white
Method 1. Fry the mince with the onion, celery, carrots & garlic in a large non stick frying pan over a medium heat for 5 minutes – until the beef is no longer pink. Stir to break up any lumps of meat. 2. Add the mushrooms and fry with the mince and vegetable for a further 2 – 3 minutes. Stir in the tomatoes and puree. Refill the tomato can with cold water and pour into the pan. Crumble the stock cube over the top, season with black pepper and bring to a simmer. 3. When the liquid is bubbling lightly, cover the pan loosely with a lid and leave to simmer for about 35 minutes, stirring occasionally. Mix the corn flour with one tablespoon of cold water and stir into the pan 2 -3 minutes before the end of cooking time. Simmer until thickened, season to taste. 4. Shred, thinly slice the cabbage and place into a pan of salted boiling water, reduce the heat and simmer for 5 minutes until the cabbage has softened. Strain & place on plates with Bolognese sauce over.
Pan Fried Sea Bass Serves 2, Each portion contains: 236 kcal's, 7g fat; 38g carbohydrate 2 fresh Seabass fillets - scaled wedge lemon 3 tbsp light mayonnaise 1/2 lemon - zest grated 1 tbsp each of parsley, mint & basil - finely chopped • lemon juice • • • • •
1. To Make the sauce - mix the mayonnaise, lemon zest, herbs & 1 tbsp cold water. Add 1.2 tbsp of lemon juice. 2.Season the seabass on both sides with a squeeze of lemon, sea salt and black pepper 3.Mist the frying pan with oil and place on a medium heat - add the fish - skin down and cook for 3 minutes 4. Flip the fish over and cook on the other side for about 30 seconds. Serve with beans or salad and pour over the warmed sauce. Cod with Roasted Winter Veggies Serves 2; Each serving contains: 287 calories; 28 g protein 38g carbohydrates; 3 g fat • • • • • • • •
1 teaspoon olive oil 2 teaspoons runny honey grated rind and juice 1 lemon 2 acorn squash, quartered and seeded 1 large sweet potato, peeled and cut into chunks 1 large carrot, cut into chunks 1 sprig rosemary, chopped 2 chunky pieces skinless cod fillet, each approx. 150g (5½oz)
2. Preheat the oven to 200ºC/400F/gas mark 6. 3. In a small bowl, mix together the oil, honey and lemon rind and juice. 4. Brush all the vegetables with a little of the honey mixture, then place on to a heavy baking tray, sprinkling the rosemary on top. 5. Cook for about 45 minutes until beginning to char. 6. Place the pieces of cod on to the tray and continue to cook for 10–12 minutes. This is also great served with a green salad!
Quick Cod Or Any other white fish... Put fish fillet in an greased ovenproof dish, spread with 2 tbsp tomato & basil sauce - bake for 18-20 mins at 200 O
Serve with lots of green vegetables or a green salad. Simple Roast Chicken Serves 6 each serving contains:127 calories; 3g fat; 1g carb (Without the veg or potatoes!) 1 large free range chicken about 1.5kg 10g unsalted butter, melted Several grindings of black pepper 2 sprigs of thyme 1-2 garlic heads broken into cloves 175ml dry white wine.
• • • • • •
Method: 1. Preheat the oven to 220 C /425 F/ gas 7 o
o
2. Brush the chicken with the butter then sprinkle with pepper. Pop the thyme into the cavity of the chicken. Put into a roasting tray with the garlic cloves and the white wine and roast in the oven for 20 minutes. 3. Reduce the heat to 190 C/ 375 F/gas 5 and roast for a further 45 minutes basting from time to time. Turn off the oven, but leave the chicken in it to rest for 15 minutes before carving and serving with the juices. o
o
Keep the leftovers for my Babs’ LeftOvers Soup .... even the stuffing!
Lemon Chicken Serves 2 Each serving contains: 285 calories; 23 g protein; 12g carbohydrates; 9g fat Put 1 -2 skinless chicken breasts in a small baking tray with foil- cutting / slashing each breast with a knife 3 times. Pour over the juice of 1 lemon, season with salt & black pepper & drizzle with a little olive oil. Covering loosely with the foil - bake in a preheated oven (200 ) for about 20 mins or until the chicken is cooked. o
Minted Lamb Burger Serves 2 Each serving contains: 308 calories; 22g protein; 18g carbohydrates; 9 g fat, Mix 125 - 200g minced lamb with 1 shallot, finely chopped, and 2 tsp mint sauce, season with salt & pepper. Form into a burger shape & fry in a misted pan for about 5 minutes on each side. Balsamic Salmon Serves 1, providing: 195 calories; 19 g protein; 6g carbohydrates; 5g fat Mist an ovenproof dish with oil, and place in 3 sliced spring onions. Put in - on top 1 salmon fillet (150g) and 6 whole cherry tomatoes around it. bake at 200 for about 20 mins o
Serve these recipes with a green salad or plenty of green vegetables.
Peppered Steak with Mushrooms Serves 2; Each serving contains: 261 calories; 23 g protein; 18g carbohydrates; 9 g fat • • • •
2 fillet or thick rump steaks 2 handfuls of button mushrooms handful cherry tomatoes - halved Balsamic vinegar or worcestershire sauce
Coat the steaks in coarsely ground black pepper & a little salt. In a hot pan add the steaks and cook for 4 mins each side for medium rare. Transfer the steaks to a warmed plate & add the mushrooms to the pan - you may need a little more oil, stir fry for 2 mins until soft. Add the tomatoes & cook for a further minute, splash in the vinegar or sauce & serve with a green salad or green vegetables. If you are just cooking for one - cook both steaks & reserve one to put with a salad / stir fry the following night!
Spinach & Chickpea One Pot Serves 2 each serving contains: 162 calories; 6 g protein ;12g carbohydrates; 8g fat 1. Heat 1 tbsp olive oil in a saucepan - fry 1/2 a small onion- finely sliced with garlic for about 5 mins until soft. 2.Stir in 1 tsp each of cumin, & ground coriander - cook for 1 min 3.add 1/2 400g drained can of chickpeas & 2 medium tomatoes - roughly chopped - stir fry for 3 mins and add 2 big handfuls of baby spinach leaves & a squeeze of lemon cook for a further 2-3 minutes. Add salt & pepper to taste. Chicken in Parma Ham Serves 2 each serving contains: 162 calories; 6 g protein ;12g carbohydrates; 8g fat • 2 skinless boneless breast fillets • Juice of 1 small lemon • 4 slices parma ham 1. Slice chicken horizontally and open out - season all sides with salt & black pepper and lemon juice - wrap each piece in parma ham. 2.Mist a small frying pan with oil & fry the chicken on each side for about 3 mins or until cooked through, transfer to warmed plates. 3.drop a knob of sunflower spread into the pan then add the remaining lemon juice & 3 tbsp water and stir together for a few mins until smooth - pour over the chicken . Serve with either a mixed salad or lots of mixed vegetables. Rack of Lamb with Bean Mash... Perfect for Entertaining... Serves 2, each serving contains: 232 calories; 13 g protein ;12g carbohydrates; 8g fat • • • • • • • • • • •
2 tbsp chopped thyme 2 tbsp chopped mint leaves 1/2 tps flaked seasalt 1 rack well trimmed lamb 200ml lamb stock - 1 cube 2 tsp good balsamic vinegar For the Bean Mash 400g Butter beans - drained 1 garlic clove - crushed 1 tsp lemon juice 1 rosemary stalk
Method: 1. Preheat oven to 200. Mix the herbs with the salt & pepper - put the lamb on a
2.
board & rub the mix all over. Mist a frying pan with oil put the lamb in the pan & cook for 2 -3 minutes over a medium heat - turning occasionally to brown on all sides. Transfer the lamb to a baking tray & cook for a further 10 mins in the oven (220 ) Return the frying pan to the hob & stir in the lamb stock and balsamic vinegar, boil & cook for 2-3 minutes until reduced. Remove lamb and rest for 5 minutes. Meanwhile blend the butter beans with butter and garlic and 4 tbsp cold water. Scrape into a saucepan and add the rosemary and lemon juice, season & heat through gently. Carve the lamb into cutlets, spoon mash onto plates, place the lamb on top and spoon over the sauce - serve with green beans o
3. 4.
5.
Gardeners Pie Serves 2 Each serving contains: 271 calories; 23 g protein; 25g carbohydrates; 9 g fat • • • • • • • • • • • • • •
1 tbsp Sunflower oil 1 small onion - chopped 1 garlic Clove - chopped 2 medium carrots - diced 2 sticks celery - trimmed & diced Handful of chestnut mushrooms 100g puy lentils 400g can chopped tomatoes 300ml vegetable stock Plus.. 1 vegetable stock cube 2 tsp tomato puree 1 tbsp cornflour mixed with 1 tbsp water For the mash... 1 x 1kg celeriac peeled & roughly chopped & knob of butter
Method 1. Gently fry the onions, carrot, garlic and celery for about 5 mins or until soft add the mushrooms and cook over a high heat until browned. 2. Add the lentils and tomatoes, refilling the tomato can twice with water - and pour into the pan. Add the crumbled stock cube and tomato puree. Bring to the boil - then reduce the heat & simmer for about 30 mins - adding water if necessary - until the lentils are tender. 3. Boil a pan of water, adding the celeriac & cook for 15 -20 mins until tender - drain & return to pan & mash with butter or oil, adding salt & pepper. 4. Add cornflour to the vegetable and cook for a further 1-2 mins - stirring until the sauce thickens. Spoon mixture into ovenproof dish & top with the celeriac mash. 5. Place dish on a baking tray & cook in centre of oven for 20 mins until the top is brown & bubbling. Serve with lots green vegetables.
Fillet Steak with Salsa Verde
Serves 4 – each serving contains: 279 Calories ; 4.7g Fat; 1g Carb (Without the potatoes & veg) • • • • • • • • • • • • •
Small handful flat leaf parsley 6 basil leaves ½ small handful mint leaves 1 pickled cucumber 1 garlic clove 1 tbsp capers, drained and rinsed 2 anchovy fillets, rinsed ½ tbsp red wine vinegar ½ tbsp fresh lemon juice ½ tbsp Dijon mustard 3 tbsp extra virgin olive oil Ground black pepper 4 x 125g fillet steaks
1. Coarsely chop the parsley, basil, mint and cucumber with the garlic, capers and anchovy fillets, or pulse in a food processor – but you will get a better result if you chop by hand 2. transfer to a non metallic bowl and whisk with the red wine vinegar, lemon juice, Dijon mustard, all but 1 tsp of the olive oil, plus 2 tbsp cold water. Season with pepper and set aside, covered with Clingfilm, at room temperature. 3. Heat a heavy based frying pan or ridged grill pan. Brush the steaks with the remaining oil and cook for 3 minutes on each side depending on how you like your steak. 4. Transfer the steak to a plate and set aside in a warm place for about 5 minutes. Serve on bed of green beans & sugar snap peas with salsa on the side and a couple of new potatoes steamed & quartered Stir Fry Beef with Asparagus Serves 2 – each serving contains: 407 calories; 3.9g carbs; 30g protein; 30g fat. • • • • • • •
1 dessert spoon fresh thyme leaves – destalked Pinch salt Black pepper Tbsp lemon juice 4 tbsp olive oil 1 bunch asparagus 250g beef – rump – cut into strips against the grain
Method 1. Wash & dry the thyme leaves, add salt & pepper & chop finely with a sharp knife or grind with a pestle & mortar. Add the lemon juice and stir into the mix. Then stir in 3 tbsps of the oil. Set aside. 2. Prepare the asparagus by breaking off the ends of the stalks at the weakest point, and peeling the stalks with a potato peeler if they look tough. Place in a single layer on a grill pan and brush with olive oil. Set the grill to medium and grill, turning occasionally for 5 – 10 minutes. Heat a wok or large frying pan, then add the remaining tbsp of oil. Whe it begins to smoke, add the strips of beef and cook, stirring constantly, for 2-3 minutes. Serve with the asparagus, and the dressing spooned over both. Quick & Easy Vegetable Stew
Serves 2 – each serving contains: 237 calories; 33g carbs; 10g protein; 7.7g fat. • • • • • • • • • • •
1 tbsp olive oil 2 cloves garlic – sliced 2 carrots sliced 2.5cm lengths 2 leeks sliced 2.5cm lengths 2 small courgettes sliced 2.5cm lengths 285ml stock Bunch of thyme and bay leaf 1 tin puy lentils, drained & rinsed Freshly ground black pepper 1 dessert spn liquid from preserved lemons (optional) Good bunch parsley chopped
Method 1. Heat the oil, add the garlic, leeks and carrots and stir well to coat with the oil. Cover and leave to cook on a gentle heat for 5 mins 2. Add the courgettes, cover and leave for a further 5 mins. Then add the stock, thyme and bay leaf, and allow to simmer until the carrot chunks are tender. Add the lentils and a good grinding of black pepper & warm through. 3. Remove the bay leaf and thyme, serve in soup bowls witht the parsley on top and stir in the liquid from the preserved lemon if liked.
Spicy Chicken Fillets
Serves 4 each serving contains: 163 Calories; 2 g fat; 4 g carb This requires over night marinating, but is quick and easy! •
4 cloves of garlic
•
150ml low fat yoghurt
•
1 tbsp grated onion
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1 chilli, deseeded and finely diced
•
1 tsp each of: ground coriander, cumin, fenugreek, paprika, and ginger
•
Pinch of dry mustard powder
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4 chicken breast fillets, cut in large strips
•
Lime wedges
1. Mix together the garlic, yoghurt, onion, chilli, spices and mustard add the chicken & marinate overnight. 2. Scrape most of the yoghurt from the chicken and chargrill or grill for 3-4 minutes on each side 7. Serve with lime wedges, brown basmati rice and green vegetables or salad. The Cold the chicken makes a great filling for wraps!
Snacking Fruit and Nut bars Makes 16 - Each serving contains: 107 calories; 2 g protein 15g carbohydrates; 4 g fat • • • • • • • • •
450g (1lb) eating apples, stewed 5 tablespoons orange juice 225g (8oz) mixed dried fruit (eg apricots, dates, cranberries, etc), roughly chopped 100g (3½oz) mixed nuts (eg almonds, hazelnuts, etc), chopped 75g (2¾oz) wholemeal self-raising flour 25g (1oz) desiccated coconut 1 tablespoon oil
Method. 8. Preheat the oven to 180ºC/ 350ºF/gas mark 4. 9. Place all the ingredients into a bowl and mix together. 10. Spoon into a lightly greased and lined 20cm square baking tin. 11. Smooth out and press down slightly, then bake for 35–40 minutes, until golden and firm. 12. Mark into 16 pieces. 13. Leave in the tin to cool
Pick & Mix No time to cook up recipes – keep some of the following ingredient in so you have a healthy, fulfilling snack. (all are under 200 calories) • 1 handful chopped baby carrots • 3 dried figs • 2 brazil nuts • 1 matchbox size piece of cheese with a crunchy apple • 30g almonds • 1 small pot of natural low fat bio yoghurt on its own or mixed with dried fruit & a little honey • 3 whole wheat crackers with a teaspoon of fat free cream cheese & 1 teaspoon mango chutney • 1cup of blueberries & raspberries with a tablespoon low fat bio yoghurt & sprinkled with chopped walnuts • 1 baked apple with cinnamon & 2 teaspoons of brown sugar • ½ wholewheat bagel – toasted & topped with all fruit sugar free jam • Or try a fruity burrito- 2 tablespoons fat free cream cheese & 2 tablespoons all fruit sugar free jam spread on a heated 20cm tortilla filled with ½ sliced banana & rolled up. Ummmm...
These are great to take into work & have with coffee when others may be having cake!
One thing I will say ... is if I can do it so can you! Believe me 2 weeks is not that long and once you see and FEEL the results you will want to keep it up! It’s not about the loosing the lbs straight away (but you will!) - it’s more about how you feel and some of my most satisfactory moments are when people say to me they feel so much better - this is the start that drives you to continue on that road. I battle with it like everyone else - but I am lucky enough to have the qualifications that allow me to do this - meaning I expend calories in the course of my work - some people are not in that position - so its all about the balance.....Food In ...... Energy out.... Meaning: If you don’t have the time to exercise (or the inclination... and lets face it a lot of us don’t) & use the calories you put into your body ...... then restrict the calories .... if you can allot exercise time in your day then consider what you have eaten to judge how much exercise you should be doing.