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Week 4

Day 22

  • Breakfast: Smoked Salmon & Cream Cheese Omelette

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

    • 📊 Nutrition (Per Serving): Calories: 492kcal, Carbohydrates: 3g, Total Fats: 36g, Protein: 37g

    • 🛒 Ingredients:

      • 1 tsp. Butter

      • 3 Eggs

      • 2 tbsp. Cream Cheese

      • 1 tbsp. Chives

      • 75g Smoked Salmon, diced

    • 📋 Preparation:

      1. Melt butter in a non-stick frying pan over a high heat. When the pan is hot reduce to a medium heat.

      2. Whisk the eggs and add to the pan. Swirl the eggs around to ensure they are evenly spread out.

      3. Scatter the salmon and chives over the eggs and dollop the cream cheese in different areas, so it melts evenly.

      4. Cook until the underneath of the eggs are firm, use a spatula to fold half of the omelette over. Cook for a few more minutes and serve.

  • Lunch: Leftover Low Carb Cottage Pie & Grilled Asparagus

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

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

    • 🛒 Ingredients:

      • Leftover low carb Cottage Pie & Grilled Asparagus

    • 📋 Preparation:

      1. Simply take leftovers from the fridge and reheat either in the oven or microwave. Serve and enjoy.

  • Dinner: Chicken Nuggets & Courgette Fries

    • ⏱️ Prep time: 15 mins | Cook time: 30 mins | Servings: Fries serve 2, Nuggets serve 1

    • 📊 Nutrition (Per Serving): Calories: 710kcal, Carbohydrates: 16g, Total Fats: 55g, Protein: 45g

    • 🛒 Ingredients:

      • 1 Egg

      • 100g Almond Flour

      • 1 tsp. Baking Powder

      • 1 tsp. Black Pepper

      • Pinch of Rock Salt

      • 2 tbsp. Butter

      • 1 Courgette

      • 1 Chicken Breast, diced

    • 📋 Preparation:

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

      2. Combine the almond flour, baking powder, salt and black pepper together in a shallow bowl and mix well with a spoon. Cut the courgettes into chip shapes and dip the courgette pieces and diced chicken pieces into the egg, followed by the almond flour mixture.

         

      3. 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.

      4. Remove from the oven and serve.

    • 💡 Top Tip: Save 1 portion of fries for day 23 breakfast.

Day 23

  • Breakfast: Dippy Eggs & Courgette Soldiers

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

    • 📊 Nutrition (Per Serving): Calories: 557kcal, Carbohydrates: 10g, Total Fats: 45g, Protein: 30g

    • 🛒 Ingredients:

      • 3 Eggs

      • Leftover Courgette Fries

    • 📋 Preparation:

      1. Boil your eggs and reheat the courgette fries from day 22 dinner.

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

  • Lunch: Leftover Low Carb Cottage Pie & Grilled Asparagus

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

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

    • 🛒 Ingredients:

      • Leftover low carb Cottage Pie & Grilled Asparagus

    • 📋 Preparation:

      1. Simply take leftovers from the fridge and reheat either in the oven or microwave. Serve and enjoy.

  • Dinner: Leftover Courgetti Spaghetti Bolognaise

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

    • 📊 Nutrition (Per Serving): Calories: 330kcal, Carbohydrates: 17g, Total Fats: 16g, Protein: 30g

    • 🛒 Ingredients:

      • 1 tsp. Olive Oil

      • 150g Courgette

      • Leftover Spaghetti from day 1

    • 📋 Preparation:

      1. Defrost the bolognaise the night before and prepare the courgetti by spiralising the courgette.

      2. Heat 1 tsp. of oil in a non-stick frying pan. Add courgetti and cook for 2-3 minutes or until slightly soft.

      3. Simply reheat and serve!

Day 24

  • Breakfast: Smoked Salmon & Cream Cheese Omelette

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

    • 📊 Nutrition (Per Serving): Calories: 492kcal, Carbohydrates: 3g, Total Fats: 36g, Protein: 37g

    • 🛒 Ingredients:

      • 1 tsp. Butter

      • 3 Eggs

      • 2 tbsp. Cream Cheese

      • 1 tbsp. Chives

      • 75g Smoked Salmon, diced

    • 📋 Preparation:

      1. Melt butter in a non-stick frying pan over a high heat. When the pan is hot reduce to a medium heat.

      2. Whisk the eggs and add to the pan. Swirl the eggs around to ensure they are evenly spread out.

      3. Scatter the salmon and chives over the eggs and dollop the cream cheese in different areas, so it melts evenly.

      4. Cook until the underneath of the eggs are firm, then use a spatula to fold half of the omelette over. Cook for a few more minutes 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 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: Creamy Red Pesto Chicken

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

    • 📊 Nutrition (Per Serving): Calories: 399kcal, Carbohydrates: 6g, Total Fats: 29g, Protein: 27g

    • 🛒 Ingredients:

      • 2 Chicken Breasts

      • 100g Cream Cheese

      • 3 tbsp. Roasted Red Pepper Pesto

      • 200g Asparagus

      • Juice of 1 Lemon

    • 📋 Preparation:

      1. Preheat oven to 200°C/180°C fan. Lay each chicken breast onto a chopping board and use a rolling pin to flatten the chicken out.

      2. In a bowl combine the cream cheese and pesto and spoon onto half of each chicken breast.

      3. Take the side of the chicken breast that has no filling and fold it over, so the chicken forms an envelope. Squeeze the lemon juice over the chicken breast and place in a baking tray. Cover with foil and bake for 15-20 minutes.

         

      4. Take the chicken out of the oven and remove the foil. Add the asparagus to the baking tray and cook for a further 5-7 minutes.

      5. Serve 1 piece of chicken with the asparagus. Save 1 portion of chicken for day 25 dinner.

    • 💡 Top Tip: To save time you can prepare day 25 dinner whilst making this recipe.

Day 25

  • Breakfast: PB & Strawberry Chia Jam Yoghurt Bowl

    • ⏱️ Prep time: 5 mins | Cook time: 15 mins | Servings: Yoghurt Bowl serves 1, Chia Jam serves 4

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

    • 🛒 Ingredients:

      • For the chia jam: 2 tbsp. Chia Seeds, 200g frozen Strawberries, 1 tbsp. Lemon Juice, 2 tsp. Stevia

      • For the yoghurt bowl: 150g Greek Yoghurt, 1 tbsp. Crunchy Peanut Butter, 1 tsp. Sunflower Seeds

    • 📋 Preparation:

      1. For the jam heat the strawberries, lemon juice and stevia in a pan. When the strawberries are 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. Pour yoghurt into a bowl and top with 1 serving of chia jam, peanut butter and seeds. Enjoy! Save the remaining chia jam for day 26, 27 and 28 breakfast.

         

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

  • 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: Chicken Pesto Salad

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

    • 📊 Nutrition (Per Serving): Calories: 446kcal, Carbohydrates: 21g, Total Fats: 29g, Protein: 29g

    • 🛒 Ingredients:

      • Leftover Pesto Chicken

      • 100g Spinach

      • ½ Red Pepper

      • ½ Red Onion

      • 5 Cherry Tomatoes, halved

      • Juice of ½ Lemon

    • 📋 Preparation:

      1. Combine the vegetables in a bowl. Cut the leftover chicken into slices and add to the salad bowl.

      2. Squeeze lemon juice over the salad and season with salt and pepper. This can be done whilst preparing day 24 dinner and stored in a plastic container. If so, don’t squeeze the lemon juice over the salad until it is being consumed.

         

    • 💡 Top Tip: This meal can be prepared whilst making day 24 dinner to save time.

Day 26

  • 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 Low Carb Cottage Pie

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

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

    • 🛒 Ingredients:

      • Leftover low carb Cottage Pie

    • 📋 Preparation:

      1. Simply defrost the night before. Reheat in the microwave or oven and enjoy!

  • Dinner: Low Carb Garlic & Herb Gnocchi

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

    • 📊 Nutrition (Per Serving): Calories: 500kcal, Carbohydrates: 5g, Total Fats: 39g, Protein: 32g

    • 🛒 Ingredients:

      • 200g Mozzarella, grated

      • 2 Egg Yolk

      • ½ tsp. Oregano

      • 1 tbsp. Olive Oil

      • 100g Spinach

      • 2 tbsp. Garlic & Herb Cream Cheese

      • 1 tbsp. Parmesan, grated

      • Fresh Basil leaves

    • 📋 Preparation:

      1. Add the mozzarella to a bowl and microwave until melted. Add the egg yolk and oregano and combine the mixture using your hands, until it forms a dough like mixture.

      2. Divide the dough into two balls, then place in the fridge for 10 minutes.

      3. Remove the dough from the fridge and roll each ball into a long strip. Cut the strips of dough into small gnocchi pieces.

      4. Add the pieces of dough to a pan of salted boiling water and cook for a couple of minutes, then drain.

      5. Heat the oil in a non-stick frying pan and add the gnocchi and spinach. Cook for 2-3 minutes, then add the cream cheese and stir well. Cook for 1 minute, then serve with the parmesan and fresh basil.

    • 💡 Top Tip: Save leftovers for day 27 lunch.

Day 27

  • 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 and cook for a further 10 minutes.

         

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

         

      • Note: When buying ingredients such as sausages, bacon and black pudding, portion them into freezer bags and freeze as separate portions, to avoid waste.

    • 💡 Top Tip: Portion items like sausages into freezer bags and freeze to avoid waste.

Day 27

  • Lunch: Leftover Low Carb Garlic & Herb Gnocchi

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

    • 📊 Nutrition (Per Serving): Calories: 500kcal, Carbohydrates: 5g, Total Fats: 39g, Protein: 32g

    • 🛒 Ingredients:

      • Leftover low carb Garlic & Herb Gnocchi

    • 📋 Preparation:

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

  • Dinner: Low Carb Superfood Pizza Night

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

    • 📊 Nutrition (Per Serving): Calories: 865kcal, Carbohydrates: 15g, Total Fats: 70g, Protein: 48g

    • 🛒 Ingredients:

      • For the crust: $1\frac{1}{2}$ cups Mozzarella, grated; $\frac{3}{4}$ cup Almond Flour; 2 tbsp. Cream Cheese; 1 tsp. White Wine Vinegar; 1 Egg; $\frac{1}{2}$ tsp. Salt; Olive Oil, to grease hands

      • For the topping: $\frac{1}{2}$ tsp. dried Oregano; 1 cup Mozzarella, grated; 3 tbsp. Passata; 2 tbsp. Pesto; Handful of Kale

    • 📋 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, mozzarella, kale and pesto. Bake for 10–15 minutes or until the cheese has melted. Garnish with basil and serve.

    • 💡 Top Tip: Save 1 serving for day 28 lunch.

Day 28

  • Breakfast: Low Carb Pancakes & Strawberry 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 Flaxseed, 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 Strawberry Chia Jam, from day 25

    • 📋 Preparation:

      1. Combine all batter ingredients except for the coconut oil in a large bowl. You can use a hand 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 leftover chia jam, from day 25.

  • Lunch: Leftover Superfood Pizza

    • ⏱️ Prep time: 0 mins | Cook time: 15 mins | Servings: 1

    • 📊 Nutrition (Per Serving): Calories: 865kcal, Carbohydrates: 15g, Total Fats: 70g, Protein: 48g

    • 🛒 Ingredients:

      • Leftover Superfood Pizza

    • 📋 Preparation:

      1. Simply take leftover pizza from day 27 dinner and enjoy hot or cold!

  • Dinner: Carb Friendly Creamy Fish Pie

    • ⏱️ Prep time: 10 mins | Cook time: 40 mins | Servings: 4

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

    • 🛒 Ingredients:

      • 3 Eggs, hard-boiled

      • 1 large Cauliflower

      • 50g Butter

      • 1 tbsp. Olive Oil

      • 1 Cod fillet

      • 1 Salmon fillet

      • 1 Mackerel fillet

      • 1 Red Onion, diced

      • 1 Bay Leaf

      • $\frac{1}{2}$ cup Heavy Cream

      • $\frac{1}{2}$ cup Water

      • 1 tsp. Dijon Mustard

      • 150g Cheddar, grated

      • 3 tbsp. Chives, diced

      • 400g Asparagus, grilled

    • 📋 Preparation:

      1. Pre-heat oven to 180°C/160°C fan. Cut the cauliflower into florets and boil until tender. Drain and combine with the butter. Blend until smooth (this is a good time to boil your eggs).

      2. Heat the oil in a non-stick frying pan over a low heat. Cut fish into large chunks and place in the pan for a few minutes to seal it. Remove the fish from the pan and set aside in a casserole dish or pie dish.

      3. Add the onions to the same pan and cook until tender. When the onions are tender, pour in the cream and water. Add the bay leaf to the pan and season with salt and pepper. Simmer for 8-10 minutes over a low heat.

      4. Remove the bay leaf from the pan and add the mustard and cheddar, stirring until melted. Save a little cheese to sprinkle over the top of the pie.

      5. Slice the eggs and layer them over the top of the cooked fish. Pour over the sauce and top with the cauliflower mash. Sprinkle with the remaining cheese and place in the oven for 20-25 minutes or until golden on top. Sprinkle with chives and serve with the asparagus.

         

         

    • 💡 Top Tip: Save 2 portions for day 29 and 30 lunch. Freeze 1 portion for day 38.

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