Andrea's exercise plan - Day 16



1 min on, 30 secs off doing each exercise


Tricep Dips
Press Up
Glute Bridge
Straight Arm Plank


Repeat above x4 times

Food & Recipes - Day 16

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Main Meal of the Day
Vegetarian Meal Option

Salmon in a Parcel

Makes: 2 (each serving contains approximately 465 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

250g baby new potatoes

1 small orange

1 lime

400g green beans ( in parcel and on side with carrots)

2 carrots

2 salmon fillets (boneless and skinless – each about 150g)

5g fresh flat-leaf parsley

1 teaspoon rapeseed oil (5g)

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 200C / 400F / gas mark 6. Steam the potatoes for 15-20 minutes until tender (if you have double steamer use it for both the potatoes and vegetables).


Cut heavy-duty foil into 2 x 40 x 27.5cm pieces and cut parchment into 2 x 20cm squares, then place the parchment squares on the pieces of tin foil. Cut the orange and half of lime into thin slices and arrange on the parchment. Cut the remaining lime half into 2 wedges and reserve for garnishing.


Trim the green beans. Cut the carrots into batons similar in size to the green beans. Scatter half of the green beans over the citrus slices and put a piece of salmon on top. Season lightly with a little salt (optional) and pepper to taste. Finely chop the parsley and sprinkle on top and drizzle over the oil.


Fold the parchment over the fish; draw edges together the crimp with fingers to form tightly sealed packets. Place on a baking sheet and roast for 15 minutes until the salmon flakes easily with a fork and is piping hot.


Steam the rest of the green beans with the carrots for about 5 minutes until tender.


Open the salmon parcels carefully to allow steam to escape and arrange the salmon on plates with the baby new potatoes, steamed carrots and green beans. Garnish with the lime wedges to serve.


Prepare Ahead


Make the salmon parcels up to 1 day in advance and keep on the bottom shelf of the fridge until ready to cook. This recipe is also very easy to double up for larger numbers. The vegetables can be prepared and kept in a suitable container in the fridge until ready to cook.

Leek & Bean Tray Bake with Cherry Tomatoes

Serves: 2 (each serving approximately 380 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

2 leeks

2 fennel bulbs

250g baby new potatoes

200g cherry tomatoes (on the vine)

2 garlic cloves

2 fresh thyme sprigs (5g)

400g tin cannellini beans (240g drained)

250ml vegetable stock (made from ½ a reduced salt cube)

1 tablespoon balsamic vinegar (15g)

1 tablespoon rapeseed oil (15g)

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 200C / 400F / gas mark 6. Trim and slice the leeks. Trim the fennel bulbs and cut into slices. Then finely chop the fennel fronds (the frilly green leaves that grow out of the bulb) and reserve for garnish. Cut the baby potatoes in half. Snip the cherry tomato vines into sections – each one with 3-4 cherry tomatoes.  Peel and finely grate the garlic. Strip the thyme sprigs off the stems. Drain the cannellini beans in a sieve in the sink and then rinse under cold running water – you’ll need 240g.


Put the beans in a small roasting tin and scatter over the leeks, fennel and potatoes. Stir the balsamic vinegar and garlic into the stock and then pour into the tin. Sprinkle over the thyme sprigs.


Drizzle the oil over the tray bake and season with a little salt (optional) and pepper to taste. Roast for 30 minutes, then arrange the cherry tomatoes and cook for another 10 minutes until everything is piping hot and the vegetables are nicely caramelized (all the stock should be evaporated).


Divide tray bake and cherry tomatoes evenly between plates and scatter over the reserved fennel fronds to serve.


Prepare Ahead


The leeks and fennel can be prepared 2 days in advance and kept in a suitable container in the fridge. The stock mixture could also be made up and kept covered in the fridge so there is no prep involved when you are ready to cook. It can also be made in advance and put in an airtight container in the fridge within 2 hours of cooking for up to 3 days. Only reheat once in the microwave or in a preheated oven 180C / 350F / gas mark 4 covered with tin foil for about 20 minutes until piping hot.

Aoife has now recommended that Andrea double the portion of her snacks.

Have you followed your Food Plan Today?

Well done, keep up the good work


Don't worry, get back on track tomorrow! You can do it!