Mastodon

Week 5

Day 29

  • Breakfast: PB & Strawberry Chia Jam Yoghurt Bowl

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 349kcal, Carbohydrates: 18g, Total Fats: 22g, Protein: 20g

    • 🛒 Ingredients:

      • 150g Greek Yoghurt

      • Strawberry Chia Jam, from day 25

      • 1 tbsp. Crunchy Peanut Butter

      • 1 tsp. Sunflower Seeds

    • 📋 Preparation:

      1. Pour yoghurt into a bowl.

      2. Top with the chia jam, peanut butter and seeds. Enjoy!

  • Lunch: Leftover Carb Friendly Creamy Fish Pie

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

    • 📊 Nutrition (Per Serving): Calories: 658kcal, Carbohydrates: 19g, Total Fats: 48g, Protein: 40g

    • 🛒 Ingredients:

      • Leftover carb friendly Creamy Fish Pie

    • 📋 Preparation:

      1. Simply take leftovers from the fridge and reheat.

  • 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. Garnish with parsley and serve.

         

Day 30

  • Breakfast: Eggy Avocado Boats

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 465kcal, Carbohydrates: 19g, Total Fats: 37g, Protein: 23g

    • 🛒 Ingredients:

      • 1 Avocado

      • 2 Eggs

      • Chilli Flakes

      • 2 tsp. Parmesan, grated

      • 100g Mushrooms

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Cut the avocados in half and remove the stone. Use a spoon to remove enough of the flesh to enable the egg to fit into the hole.

         

      2. Place the avocado either onto a baking tray or into an ovenproof dish. Crack each egg into the centre of each avocado and sprinkle with  chili flakes and cheese.

         

      3. Place in the oven with the mushrooms and bake for 10-15 minutes or until the eggs have set.

         

      4. Remove from the oven and serve.

  • Lunch: Leftover Carb Friendly Creamy Fish Pie

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

    • 📊 Nutrition (Per Serving): Calories: 658kcal, Carbohydrates: 19g, Total Fats: 48g, Protein: 40g

    • 🛒 Ingredients:

      • Leftover Carb Friendly Creamy Fish Pie

    • 📋 Preparation:

      1. Simply take leftovers from the fridge and reheat.

  • Dinner: Scampi & Chips

    • ⏱️ Prep time: 15 mins | Cook time: 40 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 619kcal, Carbohydrates: 10g, Total Fats: 51g, Protein: 29g

    • 🛒 Ingredients:

      • For the batter: 40g Almond Flour, 1 tsp. Baking Powder, 1 tsp. Black Pepper, 2 tbsp. Butter, 1 fillet of Cod

      • For the chips: 1 tsp. Coconut Oil, ¼ large Celeriac

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Peel the celeriac using a sharp knife to remove the outer layer and cut into thick-cut chip shapes. Place celeriac into a saucepan with water and boil for 2 minutes. Drain celeriac chips over the sink and transfer onto a baking tray.

      2. Spread the celeriac out evenly and season with coconut oil, salt and pepper. Set aside whilst preparing the scampi.

      3. For the scampi place butter in a baking tray and allow it to melt in the oven for 5 minutes.

      4. In the meantime whisk the batter ingredients together in a large bowl. Cut the cod into chunks and coat in the batter.

      5. When the butter has melted, remove the tray from the oven and add the battered fish. Place the fish and celeriac in the oven for 30 minutes. Remove from the oven and serve.

    • 💡 Top Tip: Prepare the celeriac chips for day 31 dinner at the same time.

Day 31

  • Breakfast: Vanilla & Peach Yoghurt Bowl

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

    • 📊 Nutrition (Per Serving): Calories: 351kcal, Carbohydrates: 26g, Total Fats: 20g, Protein: 18g

    • 🛒 Ingredients:

      • 150g Greek Yoghurt

      • ½ tsp. Vanilla Essence

      • 100g frozen Raspberries

      • ½ Peach, chopped

      • 20g Walnuts, chopped

    • 📋 Preparation:

      1. Combine yoghurt, vanilla essence and fruit in a bowl. If you prefer you can heat the peach and raspberries in a pan or in the microwave for a more heart-warming breakfast.

      2. Top with chopped walnuts and serve.

  • 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 day 16) from the freezer in the morning and reheat over the hob or in the microwave.

  • 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:

      • ¼ 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 crispness.

      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: Use pre-prepared celeriac chips from day 30 dinner.

Day 32

  • Breakfast: Eggy Avocado Boats

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 465kcal, Carbohydrates: 19g, Total Fats: 37g, Protein: 23g

    • 🛒 Ingredients:

      • 1 Avocado

      • 2 Eggs

      • Chilli Flakes

      • 2 tsp. Parmesan, grated

      • 100g Mushrooms

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Cut the avocados in half and remove the stone. Use a spoon to remove enough of the flesh to enable the egg to fit into the hole.

         

      2. Place the avocado either onto a baking tray or into an ovenproof dish. Crack each egg into the centre of each avocado and sprinkle with chilli flakes and cheese.

         

      3. Place in the oven with the mushrooms and bake for 10-15 minutes or until the eggs have set.

         

      4. Remove from the oven and serve.

  • Lunch: Leftover Chinese Yuk Sung

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

    • 📊 Nutrition (Per Serving): Calories: 365kcal, Carbohydrates: 11g, Total Fats: 26g, Protein: 20g

    • 🛒 Ingredients:

      • Leftover Chinese Yuk Sung

      • Lettuce Leaves

    • 📋 Preparation:

      1. Simply take leftovers from the freezer the night before. Reheat in the microwave or on the hob and serve in lettuce leaves.

  • 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 33

  • Breakfast: Peach & Raspberry Cinnamon Nut Butter Zoats

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

    • 📊 Nutrition (Per Serving): Calories: 291kcal, Carbohydrates: 38g, Total Fats: 15g, Protein: 7g

    • 🛒 Ingredients:

      • 30g Porridge Oats

      • 150ml Coconut Milk

      • 50g frozen Raspberries

      • ½ Peach, sliced

      • 1 tbsp. Almond Butter

      • 1 tsp. Cinnamon

    • 📋 Preparation:

      1. Place oats, frozen berries and coconut milk into a pan. Cook on a low heat until the mixture has reached your desired thickness. Stir regularly. Alternatively, this can be cooked in the microwave.

      2. Pour oats into a bowl and stir through the almond butter. Top with the chopped peach and cinnamon and serve.

  • 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: Chicken Kiev & Courgette Fries

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

    • 📊 Nutrition (Per Serving): Calories: 684kcal, Carbohydrates: 16g, Total Fats: 49g, Protein: 48g

    • 🛒 Ingredients:

      • 2 Eggs

      • 100g Almond Flour

      • 1 tsp. Baking Powder

      • 1 tsp. Black Pepper

      • 2 tbsp. Butter

      • 2 Chicken Breasts

      • 2 tbsp. Garlic & Herb Cream Cheese

      • 2 Courgettes

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Add butter to a baking tray and place in the oven.

      2. Prepare the chicken by using a rolling pin to hammer it flat. Place 1 tbsp. of cream cheese onto ½ of each chicken breast and fold over like an envelope.

      3. For the batter combine the almond flour, baking powder and black pepper together in a shallow bowl and mix well with a spoon. Dip each chicken breast in egg and then cover in the batter mixture. Cut the courgettes into chip shapes and dip into the egg and batter mixture.

         

      4. Remove the baking tray from the oven. The butter should be sizzling. Place the chicken and the courgette into the baking tray and cook for 30 minutes.

      5. Serve 1 piece of chicken with ½ of the fries.

    • 💡 Top Tip: Save 1 Kiev for day 34 dinner and ½ the fries for day 35 breakfast.

Day 34

  • Breakfast: Portobello Mushroom Baked Eggs & Bacon

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 274kcal, Carbohydrates: 7g, Total Fats: 17g, Protein: 25g

    • 🛒 Ingredients:

      • 2 Eggs

      • 2 Portobello Mushrooms

      • 2 Smoked Bacon Rashers

    • 📋 Preparation:

      1. Pre-heat oven to 160°C/140°C fan. Remove the stalk of the mushrooms, then place each mushroom on a baking tray facing upwards.

         

      2. Crack an egg into each mushroom and place in the oven for 20-25 minutes.

         

      3. Whilst the eggs and mushrooms are baking fry the bacon rashers over a medium heat. Remove eggs and mushrooms from the oven and serve with the bacon.

         

  • Lunch: Canadian Style Low Carb Poutine

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

    • 📊 Nutrition (Per Serving): Calories: 489kcal, Carbohydrates: 8g, Total Fats: 35g, Protein: 31g

    • 🛒 Ingredients:

      • 1 tsp. Coconut Oil, melted

      • ½ Celeriac

      • 1 Beef Stock Cube

      • 200ml boiling Water

      • 1 tbsp. Spring Onions

      • 100g Mozzarella, shredded

      • 2 Bacon Rashers, diced

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Peel the celeriac using a sharp knife to remove the outer layer and cut into thick-cut chip shapes. Boil for 2 minutes, then drain and transfer onto a baking tray. Spread the celeriac out evenly and season with coconut oil, salt and pepper. Place in the oven for 20-25 minutes.

         

      2. When the celeriac is nearly cooked, fry the bacon rashers and prepare the gravy by placing the stock cube and water in a heatproof jug and stirring until melted.

      3. Remove the chips from the oven and place in a deep bowl. Cover in the mozzarella and bacon bits and top with the gravy. Garnish with spring onions and serve.

  • Dinner: Cloud Bread Chicken Burgers

    • ⏱️ Prep time: 15 mins | Cook time: 30 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 735kcal, Carbohydrates: 10g, Total Fats: 60g, Protein: 41g

    • 🛒 Ingredients:

      • For the cloud bread: 2 Eggs, 2 tbsp. Cream Cheese, 1 tsp. Baking Powder, 1 tsp. Olive Oil

      • For the burger filling: Leftover Chicken Kiev from day 33, 1 tbsp. Mayonnaise, Lettuce, ¼ medium Avocado, 1 slice of Tomato

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan, line a tray with baking paper and lightly cover with oil.

      2. In 2 bowls separate egg whites from the yolks. Add the cream cheese to the yolks and mix thoroughly. Ensure there are no lumps.

         

      3. Add the baking powder to the egg whites and whisk until they form stiff peaks. An electric whisk works best, but if you don’t have one, doing it by hand is fine.

         

      4. Add ½ the yolk and cream cheese mixture to the egg whites and fold through slowly. Add the remaining mixture and fold through slowly. Evenly share out 4 spoonfuls of the mixture onto the baking paper and bake for 10-15 minutes or until golden on top.

         

      5. Remove cloud bread from the oven and leave to cool. Spread the mayonnaise onto 1 slice of cloud bread. Add the lettuce, avocado, tomato and leftover Kiev. Top with another slice of cloud bread and enjoy!

         

    • 💡 Top Tip: Save 2 slices of cloud bread for day 36 dinner.

Day 35

  • Breakfast: Dippy Eggs & Courgette Soldiers

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 386kcal, Carbohydrates: 5g, Total Fats: 32g, Protein: 21g

    • 🛒 Ingredients:

      • 2 Eggs

      • Leftover Courgette Fries from day 33

    • 📋 Preparation:

      1. Boil your eggs and reheat the courgette fries from day 33.

      2. Use the fries as soldiers to dip into your eggs and enjoy.

  • 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: Lamb Steaks & Roasted Celeriac Potatoes

    • ⏱️ Prep time: 10 mins | Cook time: 15 mins | Servings: 2

    • 📊 Nutrition (Per Serving): Calories: 468kcal, Carbohydrates: 21g, Total Fats: 29g, Protein: 36g

    • 🛒 Ingredients:

      • 2 Lamb Steaks

      • 2 tbsp. Olive Oil

      • 5 Garlic Cloves

      • 2 sprigs of Rosemary

      • 2 sprigs of Thyme

      • ½ Celeriac, peeled & chopped

      • 1 tsp. Butter

      • 300g Asparagus

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Place the celeriac and 4 cloves of garlic in a roasting tray. Drizzle 1 tbsp. of oil over the celeriac and season with ½ of the rosemary, thyme, salt and pepper. Give the tray a good shake to ensure all of the celeriac is well covered. Place in the oven for 20-25 minutes.

      2. Whilst the celeriac is cooking prepare the lamb. Peel and mince the remaining garlic, then rub the garlic, rosemary, thyme and remaining oil into each piece of meat. Season with salt and pepper.

      3. Melt the butter in a large pan over the hob. When the butter has melted add the steaks and asparagus. For a medium rare lamb steak, cook on either side for 5 minutes either side.

      4. Remove the celeriac from the oven and serve 1 lamb steak with half of the celeriac potatoes and asparagus.

    • 💡 Top Tip: Save 1 portion for day 36 lunch.

Scroll to Top