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Week 2

Day 8

  • Breakfast: Sausage & Egg Breakfast Patties

    • ⏱️ Prep time: 5 mins | Cook time: 25 mins | Servings: 2

    • 📊 Nutrition (Per Serving): Calories: 426kcal, Carbohydrates: 10g, Total Fats: 32g, Protein: 25g

    • 🛒 Ingredients:

      • 3 Pork sausages

      • 2 Tomatoes, halved

      • 2 Portobello Mushrooms

      • 2 Eggs

      • 1 tsp. Olive Oil

    • 📋 Preparation:

      1. Heat oven to 200°C/180°C fan. Remove the sausage meat from its skin and combine the 3 sausages. Shape them into 2 balls.

         

      2. Place the tomatoes and the balls of meat onto a lined baking tray and flatten into the shape of a burger. Cook in the oven for 20-25 minutes.

         

      3. When the sausages have 10 minutes cooking time remaining place the mushrooms in the oven and fry the egg.

         

      4. Remove sausage patties and vegetables from the oven. Place the sausage patty on top of the cooked mushroom. Lay the fried egg over the top of the patty and serve with 2 tomato halves. Set aside 1 portion of the sausage, tomatoes and mushroom for day 11 breakfast.

         

    • 💡 Top Tip: Save 1 serving of this recipe for day 10 breakfast.

  • Lunch: Chicken & Kale Superfood Stew

    • ⏱️ Prep time: 10 mins | Cook time: 30 mins | Servings: 6

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

    • 🛒 Ingredients:

      • Leftover Chicken, from day 7 lunch

      • 1 Carrot, diced

      • 200g Celery, diced

      • 2 Red Onions, cut into wedges

      • 1 Courgette, diced

      • 2 Leeks, diced

      • 100g Green Beans

      • 100g Kale

      • ½ Broccoli, cut into florets

      • Leftover Gravy, from day 7 dinner

      • 2 pints of Water

      • 1 tbsp. Marmite

    • 📋 Preparation:

      1. Add the leftover gravy from week 1 day 7 lunch, water, marmite and vegetables to a large pan and bring to the boil.

      2. Reduce to a low heat and leave to cook for at least 30 minutes before serving. Save 2 servings for day 9 and 10 lunch & freeze 3 remaining servings for day 21, 33 & 39. Leave to cool before placing in the fridge or freezer.

    • 💡 Top Tip: Save 2 servings for day 9 and 10 lunch & freeze 3 servings for days 21, 33 & 39.

  • Dinner: Easy Macho Peasy Homemade Nando’s

    • ⏱️ Prep time: 10 mins | Cook time: 25 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 528kcal, Carbohydrates: 21g, Total Fats: 34g, Protein: 35g

    • 🛒 Ingredients:

      • Leftover Chicken Leg, from day 7 dinner

      • 1 tsp. Olive Oil

      • Juice of ½ Lemon

      • 1 tbsp. Fresh Oregano

      • Fresh Chilli, diced

      • 80g frozen Peas

      • 1 tsp. Butter

      • 1 tsp. Mint Sauce

      • 1 tbsp. Fresh Parsley

      • Chilli Flakes

      • ½ tsp. Paprika

      • Mixed Green Salad

      • 1 tbsp. Mayonnaise

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan. Take left over chicken from day 7 lunch and drizzle with olive oil and ½ the lemon juice. Sprinkle chilli flakes and oregano over the chicken and cover with foil. Place in the oven for 20-25 minutes. Remove foil after 15 minutes.

         

      2. Whilst the chicken is in the oven boil the frozen peas in a small pan, then drain and add the butter, chilli, chilli flakes, parsley and mint. Roughly mash peas with a potato masher or fork to form large broken chunks. Season with sea salt and black pepper.

         

      3. For theantinaise sauce, combine the mayonnaise, remaining lemon juice and paprika in a small dish.

         

      4. Remove chicken from the oven and serve with the macho peas, mixed leaf salad and perinaise.

 

Day 9

  • Breakfast: Fruity Coconut & Nut Butter Yoghurt Bowl

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

    • 📊 Nutrition (Per Serving): Calories: 350kcal, Carbohydrates: 24g, Total Fats: 22g, Protein: 19g

    • 🛒 Ingredients:

      • 150g Greek Yoghurt

      • ½ tsp. Vanilla Essence

      • 100g frozen Mixed Berries

      • 1 tbsp. Almond Butter

      • 1 tbsp. Desiccated Coconut

      • 1 tsp. Milled Flaxseed

    • 📋 Preparation:

      1. Add yoghurt to a bowl and stir in the vanilla essence and mixed berries.

      2. Sprinkle the coconut and flaxseed over the yoghurt and drizzle with almond butter.

  • 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. Simply reheat leftover stew in the microwave or on the hob and enjoy!

  • Dinner: Low Carb Bangers & Spring Onion Cheesy Mash

    • ⏱️ Prep time: 10 mins | Cook time: 25 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 591kcal, Carbohydrates: 27g, Total Fats: 41g, Protein: 32g

    • 🛒 Ingredients:

      • 2 Pork Sausages

      • ¼ Broccoli Head

      • 150g Butternut Squash

      • 1 tbsp. Whole Milk

      • 30g Cheddar Cheese, grated

      • 3 Spring Onions, diced

    • 📋 Preparation:

      1. Peel and chop the butternut squash into small cubes. Place the butternut squash into a pan of water and bring to the boil until soft.

         

      2. In the meantime, reheat the leftover sausages from day 2 breakfast and boil the broccoli.

         

      3. Drain the butternut squash and place it back in the pan with the milk, cheese and spring onions. Mash with a potato masher and serve with the sausages and broccoli.

         

Day 10

  • Breakfast: Leftover Sausage & Egg Breakfast Patties

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

    • 📊 Nutrition (Per Serving): Calories: 426kcal, Carbohydrates: 10g, Total Fats: 32g, Protein: 25g

    • 🛒 Ingredients:

      • Leftover Sausage Patty, Mushroom and Tomato

      • 1 tsp. Olive Oil

      • 1 Egg

    • 📋 Preparation:

      1. Re-heat leftover sausage patty, mushroom and tomato either in a microwave, frying pan or in the oven.

         

      2. Heat oil in a non-stick frying pan and fry the egg. Top the mushroom with the sausage patty and egg 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. Simply reheat left over stew in the microwave or on the hob and enjoy!

  • Dinner: Creamy Garlic Prawn Linguini

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

    • 📊 Nutrition (Per Serving): Calories: 356kcal, Carbohydrates: 18g, Total Fats: 22g, Protein: 25g

    • 🛒 Ingredients:

      • 1 tsp. Coconut Oil

      • 80g Raw King Prawns

      • 100g Cherry Tomatoes

      • 1 Garlic Clove, crushed

      • Juice of ½ Lemon

      • ½ tsp. Chilli Flakes

      • ½ Onion Finely, diced

      • 50g Garlic & Herb Cream Cheese

      • 1 Courgette, spiralised

      • 1 tbsp. Parmesan, grated

    • 📋 Preparation:

      1. Heat oil in a non-stick frying pan and add the crushed garlic and onions. Cook for 5 minutes or until tender. Whilst the onions are cooking spiralise the courgette.

         

      2. Add the lemon juice to the onions and leave to simmer for 1 minute. Add the courgette, prawns and cherry tomatoes. Season with chilli flakes and cook until tomatoes are tender and prawns are pink and cooked through.

      3. Stir in cream cheese and season with black pepper.

      4. Sprinkle grated parmesan and chilli flakes over the top and serve.

Day 11

  • Breakfast: Fruity Coconut & Nut Butter Yoghurt Bowl

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

    • 📊 Nutrition (Per Serving): Calories: 350kcal, Carbohydrates: 24g, Total Fats: 22g, Protein: 19g

    • 🛒 Ingredients:

      • 150g Greek Yoghurt

      • ½ tsp. Vanilla Essence

      • 100g frozen Mixed Berries

      • 1 tbsp. Almond Butter

      • 1 tbsp. desiccated Coconut

      • 1 tsp. milled Flaxseed

    • 📋 Preparation:

      1. Add yoghurt to a bowl and stir in the vanilla essence and mixed berries.

      2. Sprinkle the coconut and flaxseed over the yoghurt and drizzle with almond butter.

    • 💡 Top Tip: Double this recipe and save it as a snack!

  • Lunch: Prawn Cocktail & Iceberg Wedge

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

    • 📊 Nutrition (Per Serving): Calories: 381kcal, Carbohydrates: 15g, Total Fats: 24g, Protein: 27g

    • 🛒 Ingredients:

      • 1 tsp. Coconut Oil

      • 90g Raw King Prawns

      • 1 tbsp. Mayonnaise

      • 1 tsp. Tomato Ketchup

      • ½ tsp. Paprika

      • 3 Spring Onions

      • ½ Iceberg Lettuce Wedge

      • Black Pepper

      • ½ Cucumber, sliced into batons

      • 1 Tomato, sliced into wedges

      • 1 Egg, hard-boiled

    • 📋 Preparation:

      1. Begin by hard-boiling an egg. At the same time heat the coconut oil in a large wok or frying pan. Add the prawns and cook until pink on both sides. When cooked transfer to a dish and set aside to cool.

      2. In a bowl combine the mayonnaise, tomato ketchup and paprika. When cool add cooked prawns to sauce and mix through.

      3. Serve prawns in lettuce wedge with egg, tomatoes and cucumber. Garnish with spring onions.

    • 💡 Top Tip: To save time this can be prepared whilst making day 10 dinner. This recipe involves hard-boiling an egg, why not use this opportunity to boil up several eggs and save them for snacks.

  • Dinner: Surf & Turf Steak Night!

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

    • 📊 Nutrition (Per Serving): Calories: 414kcal, Carbohydrates: 14g, Total Fats: 20g, Protein: 45g

    • 🛒 Ingredients:

      • 1 tsp. Coconut Oil

      • 1 Garlic Clove, crushed

      • 1 Beef Frying Steak

      • 40g Raw King Prawns

      • 100g Cherry Tomatoes

      • ½ Iceberg Wedge

      • 20g Blue Stilton Cheese

      • 2 Spring Onions Diced

    • 📋 Preparation:

      1. Heat oil in a non-stick frying pan and add the garlic. Add the steak, prawns and tomatoes. Cook the steak for about 2 minutes or until 1 side is brown then flip and repeat. Cook prawns until pink throughout.

      2. Cut the steak into strips and lay on top of the iceberg wedge. Crumble over the blue cheese and top with the prawns, tomatoes and garlic.

    • 💡 Top Tip: To save time cook 1 piece of steak for day 12 lunch.

Day 12

  • Breakfast: Cheesy Scrambled Eggs & Sundried Tomatoes

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

    • 📊 Nutrition (Per Serving): Calories: 484kcal, Carbohydrates: 13g, Total Fats: 34g, Protein: 29g

    • 🛒 Ingredients:

      • 1 tsp. Butter

      • 3 Eggs

      • Splash of Cream

      • 30g Cheddar Cheese

      • 3 tbsp. Spring Onions, diced

      • 6 Sundried Tomatoes

    • 📋 Preparation:

      1. Melt butter in a saucepan over a low heat. Whisk the eggs and add to the pan.

      2. Sprinkle over the tomatoes, cheese and spring onions and stir continuously until the eggs begin to thicken. Serve and enjoy!

  • Lunch: Steak, Walnut & Blue Cheese Salad

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

    • 📊 Nutrition (Per Serving): Calories: 569kcal, Carbohydrates: 15g, Total Fats: 39g, Protein: 42g

    • 🛒 Ingredients:

      • 2 tsp. Olive Oil

      • 1 Beef Frying Steak

      • 30g Stilton Cheese

      • 100g Spinach

      • ¼ Medium Cucumber

      • Juice of ¼ Lemon

      • ½ Red Onion

      • 20g chopped Walnuts

    • 📋 Preparation:

      1. Heat 1 tsp. of oil in a non-stick frying pan. Slice onions into thin wedges and cook for 5-8 minutes or until onions are tender.

      2. Whilst onions are cooking, wash spinach and place in a bowl with the sliced cucumber. Drizzle over the lemon juice and remaining oil.

      3. When the onions are cooked, use scissors to cut the leftover steak into the pan. Warm the steak for 1 minute.

      4. Add onions and steak to the salad and mix through. Crumble the blue cheese and walnuts over the top of the salad and season with salt and pepper.

  • Dinner: Easy Cheesy Bell Pepper Nachos

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

    • 📊 Nutrition (Per Serving): Calories: 518kcal, Carbohydrates: 26g, Total Fats: 41g, Protein: 16g

    • 🛒 Ingredients:

      • 3 Bell Peppers

      • 1 tbsp. Olive Oil

      • ¼ tsp. Ground Cumin

      • ¼ tsp. Chilli Powder

      • ½ tsp. Garlic Powder

      • 75g Cheddar

      • 2 Medium Tomatoes, diced

      • 2 Cloves of Garlic, crushed

      • Juice of ½ Lime

      • 1 Avocado, mashed

      • Jalapeños (optional)

      • 100g Sour Cream

    • 📋 Preparation:

      1. Pre-heat oven to 200°C/180°C fan and line a baking tray with baking paper and lightly cover with oil. Cut peppers into wedges and place in a bowl with the cumin, oil, chilli powder and garlic powder. Season with salt and pepper.

      2. Lay wedges onto the baking tray, cut side facing up, and bake for 10 minutes, or until the peppers are tender. Remove from the oven and sprinkle over ½ the cheese and all of the jalapeños. Bake for a further 5 minutes.

      3. Whilst the peppers are in the oven, combine the tomatoes, avocado, garlic and lime juice and season with salt and pepper.

      4. Remove peppers from the oven and fill with the avocado and tomato filling. Top with ½ the sour cream and ½ the remaining cheese. Serve and enjoy!

    • 💡 Top Tip: Save 1 portion for day 13 lunch.

Day 13

  • Breakfast: Full English Brekky Low Carb Style

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

    • 📊 Nutrition (Per Serving): Calories: 518kcal, Carbohydrates: 9g, Total Fats: 40g, Protein: 26g

    • 🛒 Ingredients:

      • 2 tsp. Butter

      • 2 Smoked Streaky Bacon Rashers

      • 1 Sausage

      • 1 Slice of Black Pudding

      • ½ Tomato

      • 1 Egg

      • 100g Mushrooms

    • 📋 Preparation:

      1. Heat 1 tsp. butter in a non-stick frying pan and cook the sausage, black pudding and tomatoes for 10 minutes.

      2. Add the bacon and mushrooms, cook for a further 10 minutes.

      3. Add the remaining butter to the pan and fry the egg until cooked to desired runniness. Enjoy!

  • Lunch: Leftover Easy Cheesy Bell Pepper Nachos

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

    • 📊 Nutrition (Per Serving): Calories: 518kcal, Carbohydrates: 26g, Total Fats: 41g, Protein: 16g

    • 🛒 Ingredients:

      • Leftover Easy Cheesy Bell Pepper Nachos

    • 📋 Preparation:

      1. Simply take leftovers from the fridge and reheat. Add the remaining sour cream, avocado and cheese and enjoy!

  • Dinner: Low Carb Pizza Night

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: 2

    • 📊 Nutrition (Per Serving): Calories: 503kcal, Carbohydrates: 28g, Total Fats: 35g, Protein: 19g

    • 🛒 Ingredients:

      • For the crust:

        • 100g Mozzarella, grated

        • ¾ cup Almond Flour

        • 2 tbsp. Cream Cheese

        • 1 tsp. White Wine Vinegar

        • 1 Egg

        • ½ tsp. Salt

        • Olive Oil, to grease hands

      • For the topping:

        • ½ tsp. dried Oregano

        • 30g Mozzarella, grated

        • 3 tbsp. Passata

        • 4 Bacon Rashers

        • 50g Brie, sliced

        • Fresh Basil

    • 📋 Preparation:

      1. Pre-heat the oven to 200°C/180°C fan.

      2. For the crust, heat mozzarella and cream cheese in a small, non-stick pan on medium heat or in a bowl in the microwave oven. Stir until they melt together, then add the remaining ingredients and mix well.

      3. Moisten your hands with olive oil and flatten the dough on parchment paper, making a circle about 8 inches (20 cm) in diameter. You can also use a rolling pin to flatten the dough between two sheets of parchment paper.

      4. Remove top parchment sheet (if used). Prick the crust with a fork (all over) and bake in the oven for 10-12 minutes until golden brown. Remove from the oven.

      5. Spread a thin layer of passata on the crust. Top pizza with oregano, meat and cheese. Bake for 10-15 minutes or until the cheese has melted. Garnish with basil and serve.

    • 💡 Top Tip: Save 1 serving for day 14 lunch.

Day 14

  • Breakfast: American Style Eggy Pancakes

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

    • 📊 Nutrition (Per Serving): Calories: 336kcal, Carbohydrates: 22g, Total Fats: 19g, Protein: 17g

    • 🛒 Ingredients:

      • 1 tsp. Coconut Oil

      • 2 Eggs

      • 1 tsp. Vanilla Essence

      • ½ tsp. Stevia

      • 1 tsp. Baking Powder

      • 50g Blueberries

      • 2 Smoked Streaky Bacon Rashers

      • 15ml Real Maple Syrup (make sure it isn’t maple flavoured syrup!)

    • 📋 Preparation:

      1. Preheat the grill and heat the oil in a non-stick frying pan on the hob. Whisk the eggs, baking powder and vanilla essence and pour into the pan. Swirl the pan a little so the egg spreads out evenly, like you would if it was a pancake.

      2. Scatter blueberries and ½ tsp. stevia over the eggs and cook for 5 minutes or until the bottom of the eggs are firm. Whilst the eggs are cooking, fry the bacon.

      3. Place the frying pan containing the eggs under the grill leaving the door open for the handle to hang out of. Cook for 2-3 minutes or until the eggs are cooked through. If you like it well done cook for a few extra minutes.

      4. When the eggs are cooked, use a spatula to transfer the egg pancake onto a plate and top with the bacon and maple syrup.

  • Lunch: Leftover Low Carb Pizza

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

    • 📊 Nutrition (Per Serving): Calories: 503kcal, Carbohydrates: 28g, Total Fats: 35g, Protein: 19g

    • 🛒 Ingredients:

      • Leftover Pizza

    • 📋 Preparation:

      1. Simply take leftover pizza from day 13 dinner and enjoy hot or cold!

  • Dinner: Toad in the Hole

    • ⏱️ Prep time: 10 mins | Cook time: 45 mins | Servings: 2

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

    • 🛒 Ingredients:

      • 6 Pork Sausages

      • ½ Red Onion

      • 40g Soya Flour

      • 3 Eggs

      • 100ml Whole Milk

      • 3 tbsp. Sunflower Oil

      • 300g Asparagus

      • 1 Beef Stock Cube

      • Boiling Water

    • 📋 Preparation:

      1. Preheat oven to 220°C/200°C fan. Peel and chop onions into large wedges or quarters. Place oil, sausages and onions in a baking tray, cook for 15-20 minutes or until sausages are brown.

      2. Whilst the sausages are cooking, prepare the batter. Whisk the eggs, soya flour and milk in a bowl. Leave to stand whilst the sausages are cooking.

      3. Carefully remove the sausages from the oven (the oil is very hot). The oil should be spitting slightly; if it isn’t, then place it on the hob over a high heat until sizzling. Give the batter a quick whisk before pouring it into the tray with the sausages and onions.

      4. Place the tray back in the oven and cook for 25-30 minutes. To ensure they rise, do not open the oven door until they have cooked for at least 25 minutes.

      5. 10 minutes before the toad in the hole is finished, grill the asparagus and prepare the gravy. Place the stock cube in a heatproof jug and add 50-100ml of boiling water. Stir until melted.

      6. Remove the toad in the hole and serve 1 portion with ½ the asparagus and gravy.

    • 💡 Top Tip: Save 1 serving for day 15 lunch.

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