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Week 1

Day 1:

Breakfast — Omega Boosting Greek Yoghurt

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

🛒 Ingredients

  • 150g Greek Yoghurt

  • 75g frozen Raspberries

  • 1 tbsp. Almond Butter

  • 1 tsp. Milled Flaxseed

📋 Preparation

  1. Add the yoghurt and raspberries to a bowl.

  2. Drizzle almond butter over the top and sprinkle with milled flaxseed.

📊 Nutrition (Per Serving)

  • Calories: 305kcal

  • Carbohydrates: 19g

  • Total Fats: 18g

  • Protein: 19g

💡 Top Tip: Double up the recipe to save as a snack or share with someone else.

Lunch — Simple Black Bean & Avocado Wraps

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

🛒 Ingredients

  • ½ medium Avocado

  • 100g Greek Yoghurt

  • 1 tin of Black Beans

  • 1 Tomato, diced

  • 3 Spring Onion, diced

  • 1 stick of Celery, diced

  • Juice of ½ Lemon

  • 8 Iceberg Lettuce Leaves

  • 50g Cheddar Cheese, grated

  • 1 Cucumber, sliced

  • ½ Red Pepper, sliced

📋 Preparation

  1. Rinse the Black Beans under cold water. Combine the beans, avocado, yoghurt, tomato, spring onions, celery, and lemon juice in a bowl and season with salt and pepper.

     

  2. Share out evenly between the lettuce leaves as if to form wraps and sprinkle with cheese.

     

  3. Serve with sliced peppers and cucumber.

     

📊 Nutrition (Per Serving)

  • Calories: 301kcal

  • Carbohydrates: 14g

  • Total Fats: 18g

  • Protein: 24g

💡 Top Tip: Save 1 portion for day 2 lunch.

Dinner — Courgetti Spaghetti Bolognaise

  • ⏱️ Prep time: 15 mins | Cook time: 30 mins | Servings: 4

🛒 Ingredients

  • 2 tsp. Olive Oil

  • 1 Onion, diced

  • 2 Garlic Cloves, crushed

  • 500g Mince Beef

  • 2 tins chopped Tomatoes

  • 200g frozen mixed, sliced Peppers

  • 2 tbsp. Marmite

  • 1 tbsp. Tomato Puree

  • 2 tsp. English Mustard Powder

  • 1 Bayleaf

  • 1 Bouquet Garnis

  • 2 Beef Stock Cubes

  • 2 tbsp. Parmesan, grated

  • 4 Courgettes, spiralised

📋 Preparation

  1. Heat 1 tsp. of oil in a large saucepan over a medium heat. Add diced onion and crushed garlic and fry until soft.

     

  2. Add the mince beef and continue to cook until meat is browned.

     

  3. Add in the remaining ingredients, except for the parmesan and courgette. Mix thoroughly and leave to simmer for 30 minutes.

     

  4. When the sauce is nearly finished, spiralise the courgette. Heat 1 tsp. of oil in a non-stick frying pan and add the courgetti. Cook for 2-3 minutes or until slightly soft.

     

  5. Season with salt and pepper and serve with 1/4 the bolognaise sauce and parmesan.

     

📊 Nutrition (Per Serving)

  • Calories: 330kcal

  • Carbohydrates: 17g

  • Total Fats: 16g

  • Protein: 30g

💡 Top Tip: Save 2 portions for day 3 and 4. Freeze 1 portion for day 23.

Day 2

Breakfast — Berry & Cinnamon Nut Butter Zoats

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

🛒 Ingredients

  • 30g Porridge Oats

  • ½ Courgette, peeled & grated

  • 150ml Coconut Milk

  • 75g frozen Berries

  • 1 tbsp. Almond Butter

  • 1 tsp. Pumpkin Seeds

  • 1 tsp. Sunflower Seeds

  • Note: Cinnamon (for sprinkling on top)

📋 Preparation

  1. Place oats, ¾ of the frozen berries, grated courgette, and coconut milk into a pan.

     

  2. Cook on a low heat until the mixture has reached your desired thickness. Stir regularly.

     

  3. Pour oats into a bowl and stir through the almond butter. Finish by sprinkling cinnamon, seeds, and remaining fruit on top and serve.

     

📊 Nutrition (Per Serving)

  • Calories: 334kcal

  • Carbohydrates: 40g

  • Total Fats: 17g

  • Protein: 10g

Day 2: Lunch — Leftover Low Carb Tuna & Avocado Wraps

(Note: The ingredient list states “Leftover Black Bean and Avocado wraps” from Day 1)

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

🛒 Ingredients

  • Leftover Black Bean and Avocado wraps

📋 Preparation

  1. Simply take leftovers from the fridge and enjoy.

📊 Nutrition (Per Serving)

  • Calories: 301kcal

  • Carbohydrates: 14g

  • Total Fats: 18g

  • Protein: 24g

Day 2: Dinner — Oven Baked Omelette & Courgette Fritters

  • ⏱️ Prep time: 20 mins | Cook time: 20 mins | Servings: 2

🛒 Ingredients

For the fritters:

  • 3 medium Courgettes, grated

  • 2 Eggs

  • 1 tbsp. Coconut Flour

  • 30g Parmesan, grated

  • 3 tbsp. Chives, diced

  • ¼ tsp. Garlic Powder

  • 1 tsp. Olive Oil

For the omelette:

  • 1 tsp. Olive Oil

  • 3 Eggs

  • 100g mixed frozen Peppers

  • 100g frozen Mushrooms

  • 30g Feta Cheese

  • 1 slice of Deli Ham

  • 1 tbsp. Coriander, chopped

  • 1 tbsp. Chives, diced

📋 Preparation

  1. For the fritters: Grate the courgette into a colander and sprinkle with salt. Leave to drain for 10-15 minutes. Place the courgette into a tea towel and squeeze over the sink to drain excess water.

     

  2. Combine courgettes, eggs, flour, parmesan, chives, and garlic powder in a large bowl. Season with pepper and shape into 6 even balls. Set aside whilst preparing the omelette.

     

  3. For the omelette: Pre-heat oven to 180°C fan (or 200°C regular). Add oil and the frozen veg to a roasting tin and cook for 5 minutes.

     

  4. Crack 3 eggs into a bowl and whisk gently. Remove the roasting tin from the oven and pour eggs over the vegetables. Top with crumbled feta, sliced ham, and coriander. Cook for a further 10-15 minutes or until the omelette is firm and cooked through.

     

  5. Whilst the omelette bakes, heat 1 tsp. of oil in a non-stick frying pan over a medium heat. Add the fritters and press down to flatten them. Fry on each side until golden brown. Save remaining fritters for day 3 and 4 breakfast.

     

📊 Nutrition (Per Serving)

  • Calories: 389kcal

  • Carbohydrates: 19g

  • Total Fats: 24g

  • Protein: 28g

💡 Top Tip: Whilst making this dish, you can also prepare the muffins for breakfast day 3 & 4.

Day 3

Breakfast — Tomato & Feta Muffins & Courgette Fritters

  • ⏱️ Prep time: 5 mins | Cook time: 30 mins | Servings: 2

🛒 Ingredients

  • 4 Eggs

  • 1 medium Courgette, grated

  • 1 Tomato, diced

  • 30g Feta Cheese

  • 1 tbsp. Coriander

  • 2 Leftover Fritters

📋 Preparation

  1. Heat oven to 180°C fan (or 200°C regular) and line a muffin tin with cases.

     

  2. Crack eggs into a bowl. Whisk them gently and season with salt and pepper. Add the grated courgette, tomato, feta, and coriander to the bowl and mix thoroughly.

     

  3. Spoon into muffin cases and cook for 25-30 minutes or until cooked through.

     

  4. Simply take 2 leftover fritters from the fridge and serve. These can be enjoyed cold or warm.

     

📊 Nutrition (Per Serving)

  • Calories: 391kcal

  • Carbohydrates: 23g

  • Total Fats: 22g

  • Protein: 30g

Day 3: Lunch — Leftover Oven Baked Omelette & Garden Salad

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

🛒 Ingredients

  • Leftover Omelette

  • ½ Romaine lettuce

  • 1 Tomato

  • 50g Cucumber

  • ½ Red Onion

  • 1 tsp. Olive Oil

  • 1 tsp. Lemon Juice

📋 Preparation

  1. Wash salad ingredients in cold water and chop to desired shape. Add to a bowl and toss olive oil and lemon juice throughout. Season with salt and pepper.

  2. Take leftover baked omelette from the fridge and serve.

📊 Nutrition (Per Serving)

  • Calories: 326kcal

  • Carbohydrates: 21g

  • Total Fats: 20g

  • Protein: 18g

Day 3: Dinner — Leftover Courgetti Spaghetti Bolognaise

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

🛒 Ingredients

  • Leftover Courgetti Spaghetti Bolognaise

📋 Preparation

  1. Simply take leftovers from the fridge and enjoy.

📊 Nutrition (Per Serving)

  • Calories: 330kcal

  • Carbohydrates: 17g

  • Total Fats: 16g

  • Protein: 30g

Day 4

Breakfast — Leftover Muffins & Courgette Fritters

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

🛒 Ingredients

  • Leftover Tomato & Feta Muffins & Courgette Fritters

📋 Preparation

  1. Simply take leftovers from the fridge.

  2. Yes it is as easy as that! That gives you 15 minutes extra in bed, or even better take this opportunity to increase your activity levels.

📊 Nutrition (Per Serving)

  • Calories: 391kcal

  • Carbohydrates: 23g

  • Total Fats: 22g

  • Protein: 30g

Day 4: Lunch — Leftover Courgetti Spaghetti Bolognaise

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

🛒 Ingredients

  • Leftover Courgetti Spaghetti Bolognaise

📋 Preparation

  1. Simply take the leftover Courgetti Spaghetti Bolognaise out of the fridge and enjoy!

📊 Nutrition (Per Serving)

  • Calories: 330kcal

  • Carbohydrates: 17g

  • Total Fats: 16g

  • Protein: 30g

Day 4: Dinner — Greek-Style One Pan Lemon & Herb Chicken

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

🛒 Ingredients

For the 1 pan chicken:

  • 1 tbsp. Olive Oil

  • 1 Chicken Breast

  • 1 Garlic Clove, crushed

  • Juice of ½ Lemon

  • 1 tsp. Paprika

  • 1 tsp. Mixed Herbs

  • 1 Pepper

  • ½ Red Onion

  • ½ White Onion

For the salad:

  • 1 Romaine, chopped

  • 50g Feta

  • 15 Kalamata Olives

  • 1 Tomato, sliced

  • ½ Red Onion, sliced

  • 1 tsp. Olive Oil

  • Juice of ½ Lemon

For the Tzatziki:

  • 100g Greek Yoghurt

  • 100g Grated Cucumber

  • 1 tsp. Mint sauce

📋 Preparation

  1. Pre-heat oven to 180°C fan (or 200°C regular). Place the chicken in a bowl or freezer bag and combine 1 tbsp. of the oil, the lemon juice, 1 garlic clove, mixed herbs, and paprika. Add salt and pepper to taste then use hands to mix well. (Can add chicken for day 5 lunch to same bag.)

     

  2. Marinate for 1-2 hours – can be done the night before or in the morning.

     

  3. Whilst the chicken is marinating cut the peppers and onions into chunks and place in a baking tray. Season with 1 tbsp. of oil and sprinkle over salt and pepper. Add the chicken to the tray and bake in the oven for 20-30 minutes.

     

  4. Prepare salad by combining all ingredients in a large bowl and crumble feta over the top.

     

  5. For the tzatziki, combine all ingredients in a bowl. Remove chicken and vegetables from the oven and serve with ½ the salad and ½ the tzatziki. Save 1 portion of salad and tzatziki for day 5 lunch.

     

📊 Nutrition (Per Serving)

  • Calories: 593kcal

  • Carbohydrates: 32g

  • Total Fats: 35g

  • Protein: 42g

💡 Top Tip: Marinate chicken the night before to save time. Whilst preparing the meal make day 5 lunch.

Day 5

Breakfast — Berry & Cinnamon Nut Butter Zoats

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

🛒 Ingredients

  • 30g Porridge Oats

  • ½ Courgette, peeled & grated

  • 150ml Coconut Milk

  • 75g frozen Berries

  • 1 tbsp. Almond Butter

  • 1 tsp. Pumpkin Seeds

  • 1 tsp. Sunflower Seeds

  • Note: Cinnamon (for sprinkling on top)

📋 Preparation

  1. Place oats, ¾ of the frozen berries, grated courgette, and coconut milk into a pan.

     

  2. Cook on a low heat until the mixture has reached your desired thickness. Stir regularly.

     

  3. Pour oats into a bowl and stir through the almond butter. Finish by sprinkling cinnamon, seeds, and remaining fruit on top and serve.

     

📊 Nutrition (Per Serving)

  • Calories: 334kcal

  • Carbohydrates: 40g

  • Total Fats: 17g

  • Protein: 10g

Day 5: Lunch — Chicken Skewers, Greek Salad & Tzatziki

  • ⏱️ Prep time: 10 mins | Cook time: 15 mins | Servings: 1

🛒 Ingredients

(Note: Skewers portion serves 2; Salad & Tzatziki portion serves 1)

  • 1 tbsp. Olive Oil

  • 1 Chicken Breast, diced

  • 1 Garlic Clove, crushed

  • Juice of ½ Lemon

  • 1 tsp. Paprika

  • ½ tsp. Mixed Herbs

  • 1 Pepper (colour of choice)

  • ¼ Red Onion

  • ¼ White Onion

  • Leftover Greek Salad & Tzatziki

📋 Preparation

  1. Pre-heat oven to 180°C fan (or 200°C regular). Place chicken in a bowl or freezer bag and combine oil, lemon juice, garlic, mixed herbs, and paprika. Add salt and pepper to taste. (Can be added to bag of chicken for day 4 dinner).

     

  2. Marinate for 1-2 hours (can be done the night before or in the morning). Whilst chicken is marinating cut peppers and onions into large chunks.

     

  3. Place chicken, peppers, and onions onto two skewers, alternating between ingredients. Place the skewers onto a baking tray and bake for 15-20 minutes.

     

  4. Serve skewers with leftover Greek salad and tzatziki from day 4 dinner.

📊 Nutrition (Per Serving)

  • Calories: 593kcal

  • Carbohydrates: 32g

  • Total Fats: 35g

  • Protein: 42g

💡 Top Tip: Save 1 serving of skewers for a snack.

Day 5

  • Dinner: Fish & Chip Friday The Low Carb Way!

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

    • 📊 Nutrition (Per Serving): Calories: 529kcal, Carbohydrates: 18g, Total Fats: 38g, Protein: 45g

    • 🛒 Ingredients: (Note: Salmon portion serves 2; Celeriac Chips portion serves 1)

      • For the batter:

        • 40g Coconut Flour

        • 40g Almond Flour

        • 1 tsp. Baking Powder

        • 1 tsp. Black Pepper

        • 2 tbsp. Butter

        • 2 Salmon fillets

      • For the chips:

        • 1 tsp. Coconut Oil, melted

        • 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 the celeriac into a saucepan with water and boil for 2 minutes.

         

      2. Drain celeriac chips over the sink and transfer onto a baking tray. Spread the celeriac out evenly and season with coconut oil, salt and pepper. Set aside whilst preparing the salmon.

         

      3. For the battered fish, place butter in a baking tray and allow it to melt in the oven for 5 minutes. Whisk the batter ingredients together in a large bowl and coat the salmon in the batter.

         

      4. When the butter has melted remove the tray from the oven and place the battered salmon fillets in the tray. Place the tray of salmon fillets and celeriac in the oven for 30 minutes. Serve 1 piece of salmon with celeriac chips.

         

      Note: This is a recipe you can adapt easily by using alternative fish. For this meal plan, salmon has been selected for week 1 to ensure you are consuming 2 portions of oily fish. This helps to ensure you’re consuming omega-3 fats in your diet, something so many of us are lacking.

       

    • 💡 Top Tip: Save 1 serving of the fish for day 6 lunch ‘Fish Finger Sandwich’

Day 6

  • Breakfast: Coconut Flour, Flax & Cream Cheese Pancakes

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

    • 📊 Nutrition (Per Serving): Calories: 551kcal, Carbohydrates: 20g, Total Fats: 42g, Protein: 23g

    • 🛒 Ingredients:

      • For the batter:

        • 2 Eggs

        • 60g Cream Cheese

        • 2 tbsp. Coconut flour

        • 3 tsp. milled Flax Seed

        • 1 tsp. Baking Powder

        • 1 tsp. Natural Vanilla Extract

        • 1 tsp. Stevia

        • 1 tsp. Coconut Oil

      • For the topping:

        • 100g Greek Yoghurt

        • 50g frozen mixed Berries

    • 📋 Preparation:

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

      2. Add frozen berries to a saucepan and simmer over a low heat whilst cooking the pancakes. Alternatively heat berries in the microwave. For the pancakes, heat oil in a non-stick frying pan over a medium heat. Add the batter to the 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 the pancake and continue cooking for a further 2 minutes or until cooked through. Set pancakes aside on a warm plate while cooking the rest of the batter.

      4. Serve the pancakes with the Greek yoghurt and warm berries.

  • Lunch: The Low Carb Fish Finger Sandwich

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

    • 📊 Nutrition (Per Serving): Calories: 802kcal, Carbohydrates: 19g, Total Fats: 62g, Protein: 51g

    • 🛒 Ingredients:

      • For the cloud bread:

        • 2 Eggs

        • 2 tbsp. Cream Cheese

        • 1 tsp. Baking Powder

        • 1 tsp. Olive Oil

      • For the sandwich filling:

        • Leftover Salmon Fillet

        • 1 tbsp. Mayonnaise

        • Lettuce

        • ¼ Avocado, mashed

        • 1 slice of Tomato

    • 📋 Preparation:

      1. Preheat oven to 200°C/180°C fan. Line a baking tray with baking paper and lightly cover with oil.

         

      2. For the cloud bread separate the egg whites from the yolks. Add the cream cheese to the yolks and mix thoroughly.

         

      3. Add the baking powder to the egg whites and whisk until they form stiff peaks. An electric whisk works best.

         

      4. Add the yolk and cream cheese mixture to the egg whites and fold through slowly. Evenly share out 4 spoonfuls of the mixture onto the baking paper and bake for 20-25 minutes or until golden on top. Remove cloud bread from the oven and leave to cool.

         

      5. Spread the mayonnaise onto 1 slice of cloud bread. Add mashed avocado, tomato, lettuce and left over battered salmon. Top with another slice of cloud bread and enjoy!

         

    • 💡 Top Tip: Keep 2 slices of cloud bread for day 7 breakfast.

  • Dinner: Chinese Fake-Away Yuk Sung

    • ⏱️ Prep time: 20 mins | Cook time: 30 mins | Servings: 4

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

    • 🛒 Ingredients:

      • 1 tsp. Olive Oil

      • 500g Pork Mince

      • 1 Beef Stock Cube

      • 2 Garlic Cloves, crushed

      • 3cm fresh Ginger, diced

      • Fresh Chilli, diced

      • 4 Spring Onions, diced

      • 150g Celery, diced

      • 150g frozen mixed Peppers

      • 1 can Water Chestnuts, diced

      • 1 tbsp. Oyster Sauce

      • 1 tbsp. Dark Soy Sauce

      • Iceberg Lettuce Leaves

      • ½ tsp. Sesame Seeds

    • 📋 Preparation:

      1. Heat oil in a non-stick frying pan over a medium heat. Add the garlic, chilli, ginger, celery, spring onions and peppers and cook for 5-7 minutes. Add the pork mince and cook until browned.

         

      2. Whilst the meat is cooking chop the water chestnuts and add to the mixture. Cook for a further 5 minutes, then add the stock cube, soy sauce and oyster sauce to the pan and stir through. Cook for a further 15 minutes.

         

      3. Share 1 serving amongst lettuce leaves. Sprinkle over sesame seeds and fold like a wrap.

         

    • 💡 Top Tip: Freeze 3 portions for day 24, 32 & 37 lunch.

Day 7

  • Breakfast: Cloud Bread Eggs Benedict

    • ⏱️ Prep time: 10 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 842kcal, Carbohydrates: 6g, Total Fats: 76g, Protein: 34g

    • 🛒 Ingredients:

      • For the hollandaise sauce:

        • 2 Egg Yolks

        • ½ tbsp. fresh Lemon Juice

        • 50g Butter, melted

        • A pinch of Cayenne Pepper

        • A pinch of Salt

      • For the eggs benedict:

        • 2 Slices of leftover Cloud Bread

        • 2 Poached Eggs

        • ½ tsp. Chives

        • 2 slices of Ham

    • 📋 Preparation:

      1. For the hollandaise sauce, rapidly whisk the egg yolks and lemon juice together until mixture thickens. Place a bowl over a saucepan of barely simmering water. Make sure the bottom of the bowl does not reach the water and continue whisking eggs rapidly. It is important the eggs don’t get too hot. We don’t want scrambled eggs!

         

      2. Very slowly and carefully add in the melted butter. Continue to whisk until the mixture increases in size. Remove from the hob and add a pinch of cayenne pepper and salt.

         

      3. Poach your eggs, then top the cloud bread with ham, eggs and hollandaise sauce. Garnish with chives and serve.

         

  • Lunch: Sunday Roast Chicken & Roasted Veg

    • ⏱️ Prep time: 30 mins | Cook time: 100 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 538kcal, Carbohydrates: 29g, Total Fats: 23g, Protein: 56g

    • 🛒 Ingredients: (Note: Roast Chicken portion serves 1; Vegetables portion serves 2)

      • 1 Whole chicken (1.3kg)

      • 3 tbsp. Olive Oil

      • 1 Lemon

      • 1 Garlic Head, cloves separated and unpeeled

      • Thyme

      • 2 Onions, cut into quarters

      • 2 Carrots, cut into batons

      • ½ large Cauliflower, cut into florets

      • ½ Broccoli, cut into florets

      • ¼ large Celeriac, peeled & chopped into large chunks

      • ½ pint of Boiling Water

      • 1 Chicken Stock Cube

    • 📋 Preparation:

      1. Stand the chicken at room temperature for 30 minutes and pre-heat oven to 200°C/180°C fan. Prepare the vegetables into a bowl with the garlic. Season with salt, pepper and 1 tbsp. of oil, then transfer into a large roasting tray with the chicken on top.

         

      2. Pierce the lemon and slide it inside the chicken with several sprigs of thyme. Dress the chicken in 2 tbsp. oil and season with salt and pepper.

         

      3. Cover the chicken in foil, then cook for 1 hour 20 minutes. After 50 minutes remove the foil. Top tip: whilst chicken is cooking, prepare vegetables for week 2 Chicken & Kale Stew.

         

      4. When cooked, put the chicken on a chopping board and cover with foil. Leave to sit for 10-15 minutes. Reduce the oven to 50°C and place the vegetables back in the oven.

         

      5. Whilst chicken is sitting make the gravy. Place the roasting tin used for the chicken on top of the hob over a medium heat. Add boiling water and stock cube and stir continuously.

         

      6. Carve the chicken and serve 1 chicken breast with ½ the vegetables and gravy. Save ½ the vegetables for day 7 dinner, 1 chicken leg for week 2, day 2 dinner.

         

    • 💡 Top Tip: Save remaining chicken and gravy for day 8 Chicken & Kale Stew.

  • Dinner: Bubble & Squeak

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

    • 📊 Nutrition (Per Serving): Calories: 395kcal, Carbohydrates: 30g, Total Fats: 26g, Protein: 17g

    • 🛒 Ingredients:

      • 1 tsp. Olive oil

      • Leftover vegetables, from day 7 lunch

      • 1 Egg

      • 30g Feta

    • 📋 Preparation:

      1. Heat oil in a non-stick frying pan over a medium heat. Chop left over vegetables from day 7 lunch into small chunks and add them to the frying pan. Mash the vegetables with a potato masher and stir so they are well mixed. Fry for 10-15 minutes.

         

      2. When the vegetables are well cooked push them to one side of the pan and crack your egg into the empty side of the frying pan.

         

      3. When cooked place vegetables onto a plate, topped with the fried egg and feta.

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