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Week 3

Day 15

  • Breakfast: Banana, Coconut & Blueberry Egg Muffins

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 3

    • 📊 Nutrition (Per Serving): Calories: 283kcal, Carbohydrates: 14g, Total Fats: 19g, Protein: 16g

    • 🛒 Ingredients: (Makes 6)

      • 6 Eggs

      • 100g Blueberries

      • 1 Banana, mashed

      • 1 tbsp. Cinnamon

      • 2 tbsp. Desiccated Coconut

      • 40g Almonds, roughly chopped

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan, line a muffin tin with cases.

      2. Crack eggs into bowl and whisk gently. Add mashed banana, blueberries, almonds, coconut and cinnamon to the bowl and mix thoroughly. Spoon into muffin cases and cook for 10-12 minutes or until cooked through. Remove from the oven and serve.

    • 💡 Top Tip: Save 1 serving of muffins for breakfast day 17 and 19.

  • Lunch: Leftover Toad in the Hole

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 860kcal, Carbohydrates: 20g, Total Fats: 66g, Protein: 48g

    • 🛒 Ingredients:

      • Leftover Toad in the Hole

    • 📋 Preparation:

      1. Simply take the leftover toad in the hole and asparagus from day 14 and re-heat either in the oven or microwave and enjoy.

  • Dinner: Shakshuka

    • ⏱️ Prep time: 5 mins | Cook time: 25 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 441kcal, Carbohydrates: 24g, Total Fats: 27g, Protein: 25g

    • 🛒 Ingredients:

      • 1 tsp. Olive Oil

      • ½ Onion

      • 1 clove of Garlic, minced

      • ½ Pepper, diced

      • 1 tbsp. Tomato Puree

      • ½ tsp. Chilli Powder

      • ½ tsp. Paprika

      • 1 tin chopped Tomatoes

      • 2 Eggs

      • 50g Goats Cheese

      • 1 tbsp. fresh Parsley

    • 📋 Preparation:

      1. Heat oil in a non-stick pan over a medium heat. Add the onions and garlic and cook until tender. Add the diced pepper and continue to cook until soft.

      2. Pour the tomatoes and tomato paste into the pan and stir well. Add the spices and season with salt and pepper. Place the lid on the pan and leave to reduce for 10 minutes.

      3. Crack the eggs into the pan and cook until desired runniness. About 5 minutes before serving crumble over the goat’s cheese.

      4. Garnish with parsley and serve.

Day 16

  • Breakfast: Greek Yoghurt & Blueberry Chia Jam

    • ⏱️ Prep time: 5 mins | Cook time: 10 mins | Servings: 1 (Note: Chia Jam serves 4, Yoghurt Bowl serves 3)

    • 📊 Nutrition (Per Serving): Calories: 332kcal, Carbohydrates: 23g, Total Fats: 19g, Protein: 18g

    • 🛒 Ingredients:

      • For the chia jam:

        • 2 tbsp. Chia Seeds

        • 400g Frozen Blueberries

        • 1 tbsp. Fresh Lemon Juice

        • 2 tsp. Stevia

      • For the yoghurt bowl:

        • 450g Greek Yoghurt

        • 3 tbsp. Almond Butter

    • 📋 Preparation:

      1. For the jam heat the blueberries, lemon juice and stevia in a pan, until stewed. Mash with a potato masher and stir in the chia seeds. Leave to stand until the jam thickens. Store in the fridge, in an air tight container.

      2. Add yoghurt to each bowl and drizzle the almond butter and chia jam over the top. Save 1 portion of the yoghurt bowl & jam for day 18 & 20 breakfast. Save 1 portion of chia jam for day 21 breakfast.

    • 💡 Top Tip: To save time, this can be prepared the night before.

  • Lunch: Broccoli & Stilton Soup

    • ⏱️ Prep time: 5 mins | Cook time: 20 mins | Servings: 4

    • 📊 Nutrition (Per Serving): Calories: 437kcal, Carbohydrates: 24g, Total Fats: 33g, Protein: 16g

    • 🛒 Ingredients:

      • 2 tbsp. Butter

      • 2 Onion, diced

      • 2 Garlic_Cloves, crushed

      • 2 large Broccoli Heads, cut into florets

      • 1 litre Chicken Stock (using 2 stock cubes)

      • 1 tsp. Mixed Herbs

      • 150g Stilton

      • 100ml Cream

    • 📋 Preparation:

      1. Melt the butter in a large pan over a low heat. Add the onions and garlic and fry until tender.

      2. Pour in the chicken stock and add the broccoli and mixed herbs. Bring to a gentle simmer and cook until the broccoli is soft.

         

      3. Crumble in the Stilton and add the cream. Simmer for a few more minutes, then use a blender to blend into a smooth purée. Season with pepper and serve. Save 1 portion for day 17 lunch and freeze 2 portions for day 25 & 31.

         

    • 💡 Top Tip: To save time, this can be prepared the night before.

  • Dinner: Cauliflower Grilled Cheese & Onion Sandwich

    • ⏱️ Prep time: 15 mins | Cook time: 25 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 608kcal, Carbohydrates: 17g, Total Fats: 33g, Protein: 40g

    • 🛒 Ingredients:

      • 1 tsp. Olive Oil

      • ½ Cauliflower Head

      • 1 Egg, lightly beaten

      • 30g Parmesan, grated

      • 75g Cheddar, grated

      • ½ Onion, sliced

    • 📋 Preparation:

      1. Cut cauliflower into florets and create cauli rice by finely grating or using a food processor. In a large bowl combine the cauli rice with the eggs and parmesan. Mix well and season with salt and pepper. Shape into 4 even balls.

      2. Heat oil in a non-stick frying pan. Place the balls in the pan, using a spatula to flatten them down. Cook until golden underneath, then flip and repeat on the other side.

      3. Top 2 of the patties with the cheddar, onion and remaining patties. Cook on both sides, until the cheese has melted in the middle.

Day 17

  • Breakfast: Leftover Banana, Coconut & Blueberry Egg Muffins

    • ⏱️ Prep time: 0 mins | Cook time: 0 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 283kcal, Carbohydrates: 14g, Total Fats: 19g, Protein: 16g

    • 🛒 Ingredients:

      • Leftover Banana, Coconut & Blueberry Egg Muffins

    • 📋 Preparation:

      1. Simply take leftovers from the fridge. Giving you that extra 15 minutes in bed again!

         

      2. You could use this opportunity to increase your activity levels. Or if it’s been a busy week enjoy those extra few Z’s in bed.

         

  • Lunch: Leftover Broccoli & Stilton Soup

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 437kcal, Carbohydrates: 24g, Total Fats: 33g, Protein: 16g

    • 🛒 Ingredients:

      • Leftover Broccoli & Stilton Soup

    • 📋 Preparation:

      1. Simply take leftover soup from the fridge and reheat over the hob or in the microwave.

  • Dinner: No Pasta Mac ‘N’ Cheese

    • ⏱️ Prep time: 15 mins | Cook time: 30 mins | Servings: 2

    • 📊 Nutrition (Per Serving): Calories: 647kcal, Carbohydrates: 9g, Total Fats: 60g, Protein: 18g

    • 🛒 Ingredients:

      • 1 Cauliflower, cut into florets

      • 150ml Double Cream

      • 50g Cream Cheese

      • 100g Cheddar, grated

      • 1 tsp. Dijon Mustard

      • Chives

      • 200g Asparagus, grilled

    • 📋 Preparation:

      1. Boil the cauliflower florets until slightly tender, then drain well and set aside.

      2. Pour cream into a pan and bring to a gentle simmer. Add the cream cheese and stir until completely smooth. Add in ½ of the grated cheddar. Again, stir until the cheese has melted and the sauce is smooth. Stir in the Dijon mustard and season with salt and pepper.

         

      3. Pour the cauliflower into the cheese sauce and toss well to ensure all of the cauliflower is evenly coated. Scatter over the remaining cheddar cheese and stir through.

         

      4. Garnish with chives and serve with the grilled asparagus.

    • 💡 Top Tip: Save 1 portion for day 18 lunch.

Day 18

  • Breakfast: Greek Yoghurt & Blueberry Chia Jam

    • ⏱️ Prep time: 0 mins | Cook time: 0 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 332kcal, Carbohydrates: 23g, Total Fats: 19g, Protein: 18g

    • 🛒 Ingredients:

      • Leftover Greek Yoghurt & Blueberry Chia Jam

    • 📋 Preparation:

      1. Simply take the yoghurt bowl prepared on day 16 from the fridge and enjoy.

  • Lunch: Leftover Mac ‘N’ Cheese

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 647kcal, Carbohydrates: 9g, Total Fats: 60g, Protein: 18g

    • 🛒 Ingredients:

      • Leftover Mac ‘n’ Cheese

    • 📋 Preparation:

      1. Simply take leftovers from the fridge, reheat and enjoy!

  • Dinner: Sea Bass & Creamy Spring Onion Mash

    • ⏱️ Prep time: 0 mins | Cook time: 15 mins | Servings: 2

    • 📊 Nutrition (Per Serving): Calories: 445kcal, Carbohydrates: 29g, Total Fats: 24g, Protein: 33g

    • 🛒 Ingredients:

      • 1 Celeriac, chopped

      • 5 Spring Onions, diced

      • 1 tbsp. Cheddar

      • 2 tbsp. Single Cream

      • 1 ½ tbsp. Butter

      • 1 tsp. Parsley, chopped

      • 2 Sea Bass Fillets

      • 300g Spinach

    • 📋 Preparation:

      1. Boil the celeriac until soft. Whilst it is boiling melt 1 tbsp. of butter in a non-stick frying pan and add ½ the spring onions. Cook for 1 minute before adding in the fillets of fish. Cook for 5-7 minutes then flip the fillet over and cook for a further 5-7 minutes.

         

      2. Whilst the fish is cooking drain and mash the celeriac. Add the remaining spring onions, along with the cream and cheddar. Season with salt and pepper.

         

      3. When the fish is nearly cooked add the remaining butter and the spinach to the pan. Cook for a couple of minutes.

         

      4. Serve the fish with the celeriac mash and spinach.

         

    • 💡 Top Tip: Save 1 portion for day 19 lunch.

Day 19

  • Breakfast: Banana, Coconut & Blueberry Egg Muffins

    • ⏱️ Prep time: 0 mins | Cook time: 0 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 283kcal, Carbohydrates: 14g, Total Fats: 19g, Protein: 16g

    • 🛒 Ingredients:

      • Leftover Banana, Coconut & Blueberry Egg Muffins

    • 📋 Preparation:

      1. Simply take leftovers from the fridge. Giving you that extra 15 minutes in bed again!!

         

      2. As mentioned before, you could use this opportunity to increase your activity levels. Or if it’s been a busy week enjoy those extra few Z’s in bed.

         

  • Lunch: Leftover Sea Bass & Creamy Spring Onion Mash

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 445kcal, Carbohydrates: 29g, Total Fats: 24g, Protein: 33g

    • 🛒 Ingredients:

      • Leftover Sea Bass & Creamy Spring Onion Mash

    • 📋 Preparation:

      1. Simply take leftovers from the fridge. Reheat and enjoy!

  • Dinner: Ham, Egg & Celeriac Chips

    • ⏱️ Prep time: 5 mins | Cook time: 30 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 550kcal, Carbohydrates: 25g, Total Fats: 29g, Protein: 48g

    • 🛒 Ingredients:

      • ½ Celeriac

      • 1 tbsp. Olive Oil

      • 1 Smoked Gammon Steak

      • 1 Egg, fried

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Peel and cut celeriac into chip shapes.

      2. Boil celeriac for 2 minutes then drain. Add celeriac and oil to a baking tray. Drizzle in ½ the oil and season with salt and pepper. Cook for 20-25 minutes or until desired crispiness.

      3. When the chips are nearly ready heat the remaining oil in a non-stick frying pan and cook the ham, flipping it over after 2-3 minutes to cook on the other side. When you have flipped the ham fry your egg.

         

      4. Place the ham slice on a plate and top with the fried egg. Serve with the celeriac chips.

         

    • 💡 Top Tip: Prepare chips for day 20 dinner at the same time.

Day 20

  • Breakfast: Leftover Greek Yoghurt & Blueberry Chia Jam

    • ⏱️ Prep time: 0 mins | Cook time: 0 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 332kcal, Carbohydrates: 23g, Total Fats: 19g, Protein: 18g

    • 🛒 Ingredients:

      • Leftover Greek Yoghurt & Blueberry Chia Jam

    • 📋 Preparation:

      1. Simply take the yoghurt bowl prepared on day 16 from the fridge and enjoy.

  • Lunch: Jalapeno & Sour Cream Cheesy Chips

    • ⏱️ Prep time: 5 mins | Cook time: 10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 626kcal, Carbohydrates: 25g, Total Fats: 52g, Protein: 19g

    • 🛒 Ingredients:

      • ½ Celeriac

      • 1 tbsp. Olive Oil

      • 100g Sour Cream

      • 50g Cheddar Cheese, grated

      • 2 tbsp. sliced Jalapeños

      • 3 Spring Onions, diced

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Peel and cut celeriac into chip shapes.

         

      2. Boil celeriac for 2 minutes then drain. Add celeriac and oil to a baking tray and season with salt and pepper.

         

      3. Cook for 20-25 minutes or until desired crispiness.

         

      4. Add the chips to a bowl and sprinkle over the cheese. Top with the sour cream, jalapeños and spring onions.

         

    • 💡 Top Tip: Prepare chips whilst preparing day 19 dinner.

  • Dinner: Italian Ricotta & Spinach Cauliflower Calzones

    • ⏱️ Prep time: 15 mins | Cook time: 20 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 650kcal, Carbohydrates: 20g, Total Fats: 46g, Protein: 37g

    • 🛒 Ingredients:

      • 1 tbsp. Olive Oil

      • ½ large Cauliflower

      • 1 Egg, lightly beaten

      • 100g Mozzarella, shredded

      • ¼ tsp. Garlic Powder

      • ½ tsp. Oregano

      • 2 tbsp. Passata

      • 50g Ricotta

      • Handful of spinach

      • Fresh Basil

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan and line a baking tray with baking paper and lightly cover with oil. Use a food processor or hand-held grater to finely grate the cauliflower.

         

      2. Microwave the cauliflower for 8-10 minutes and drain in a tea towel over the sink, until the cauliflower is dry.

         

      3. In a bowl combine the cauliflower, egg, ½ of the mozzarella, oregano and garlic powder. Season with salt and pepper and mix it thoroughly using your hands. Roll the mixture into a large ball, then flatten it onto the baking tray in a round shape. Bake for 10 minutes.

         

      4. Remove from the oven and spread the passata over half of the calzone base. Sprinkle with the remaining mozzarella, ricotta, spinach and basil. Fold the cauliflower in half, covering the cheese and tomato filling and press down on the edge to ensure it is well sealed.

      5. Place back in the oven and cook for a further 10 minutes, or until the cheese has melted. When the calzone has cooked, remove from the oven and serve immediately.

Day 21

  • Breakfast: Low Carb Pancakes & Blueberry Chia Jam

    • ⏱️ Prep time: 5 mins | Cook time: 10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 608kcal, Carbohydrates: 34g, Total Fats: 21g, Protein: 20g

    • 🛒 Ingredients:

      • For the batter:

        • 2 Eggs

        • 60g Cream Cheese

        • 3 tsp. Coconut Flour

        • 3 tsp. Milled Flax Seed

        • 1 tsp. Baking Powder

        • 1 tsp. Vanilla Extract

        • 1 tsp. Stevia

        • 1 tsp. Coconut Oil

      • For the toppings:

        • 1 tbsp. Greek Yoghurt

        • 1 Serving of Blueberry Chia Jam, from day 16

    • 📋 Preparation:

      1. Combine all batter ingredients except for the coconut oil in a large bowl. You can use a held whisk, electric whisk or blender. Leave batter to settle for a few minutes.

         

      2. Heat oil in a non-stick frying pan over a medium heat. Add batter to frying pan in small circles. Cook 2-3 pancakes at one time depending on the size of your frying pan.

         

      3. When one side is cooked, flip pancake and continue cooking for a further 2 minutes or until cooked through. Set pancakes aside on a warm plate whilst cooking the rest of the batter.

         

      4. Serve pancakes with Greek yoghurt and chia jam.

  • Lunch: Leftover Chicken & Kale Superfood Stew

    • ⏱️ Prep time: 0 mins | Cook time: 5-10 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 281kcal, Carbohydrates: 16g, Total Fats: 9g, Protein: 35g

    • 🛒 Ingredients:

      • Leftover Chicken & Kale Superfood Stew

    • 📋 Preparation:

      1. Defrost the night before. Simply reheat in the microwave, oven or on the hob and serve!

  • Dinner: Low Carb Cottage Pie & Grilled Asparagus

    • ⏱️ Prep time: 20 mins | Cook time: 40 mins | Servings: 4

    • 📊 Nutrition (Per Serving): Calories: 365kcal, Carbohydrates: 20g, Total Fats: 17g, Protein: 35g

    • 🛒 Ingredients:

      • 500g Beef Mince

      • 1 Onion, diced

      • 2 sticks of Celery, diced

      • 1 Carrot, grated

      • 100g frozen Peas

      • 2 Beef Stock Cube

      • 1 tbsp. Marmite

      • 1 tsp. English Mustard Powder

      • 1 large Cauliflower

      • 1 tbsp. heavy Cream

      • 2 tbsp. Cheddar, grated

      • 400g Asparagus, grilled

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Heat oil in a large non-stick pan and add the onions and celery. Cook until tender.

      2. Add the beef and cook until brown. Then add ½ pint water, the carrots, peas, stock cube, marmite and mustard powder. Season with pepper and stir well. Bring the mixture to the boil, then reduce to a simmer. Cover with a lid and leave to cook for 20 minutes.

      3. Whilst the beef mince is cooking prepare the cauliflower. Boil until soft, then pour in the cream and mash with a potato masher or an electric blender and season with salt and pepper.

      4. Add the mince to a large casserole dish and top with the cauliflower mash. Sprinkle with cheese and place in the oven for 25-30 minutes, or until golden on top. Serve with the grilled asparagus.

    • 💡 Top Tip: Save 1 portion for day 22 & 23. Freeze 1 portion for day 26.

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