Andrea's exercise plan - Day 49

Week Seven Resistance

Hold Squat x 20 Seconds

Lying Leg Hold x 20 Seconds

1/2 Squat x 15

Static Lunge x 15 (on each leg)

Press Ups x 10

Hand Walk Plank x 5

Repeat 3 Times

How-to Videos

Food & Recipes - Day 49

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Sticky Trout with Coconut Veggie Noodles

Makes: 2
(Approx 590 kcal per serving)

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The Ingredients

200g tenderstem broccoli

1 courgette

1 garlic clove

1 tablespoon rapeseed oil

1 tablespoon reduced sodium soy sauce

2 teaspoons honey

1 teaspoon mustard

2 x 150g trout fillets

2 teaspoons Thai green curry paste

400g tin light coconut milk

100g dried rice noodles

100g mangetout

1 teaspoon sesame seeds

handful fresh coriander leaves

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 220°C (425°F), gas mark 7. Cut the broccoli into florets. Trim and slice the courgette. Peel and thinly slice the garlic. Place them all in a roasting tin and toss in the oil. Season with salt (optional) and pepper. Roast for 10 minutes.

Meanwhile, place the soy sauce in a shallow dish with the honey and mustard, then add the trout fillets, turning to coat.

Put the noodles into a heatproof bowl and pour over enough boiling water to cover, then set aside to soak for 10 minutes or according to packet instructions until softened.

Whisk the Thai curry paste into the coconut milk. Remove the vegetables from the oven and toss in the mangetout, then pour over the flavoured coconut milk. Scatter the mange tout on top. Add the trout fillets, skin side up and drizzle over any remaining soy mixture, then sprinkle with the sesame seeds. Bake for 10-12 minutes or until the trout is cooked through and flaking and the vegetables are piping hot. 

Transfer the cooked trout fillets to a small plate. Drain the softened noodles into a colander and put into shallow bowls and spoon over the coconut and vegetable mixture. Finish each bowl with a trout fillet and scatter over the coriander to serve.

Emily’s Feta Cheese Couscous

Serves: 2
(Approx 580 kcal per serving)

View the full recipe
The Ingredients

300ml boiling water 

150g wholemeal couscous

1 courgette

250g green beans

15g fresh flat-leaf parsley

15g snipped fresh chives

150g feta cheese

1 lemon

1 mild red chilli 

1 tablespoon rapeseed oil 

50g baby spinach leaves

salt (optional) and freshly ground black pepper

The Method

Pour the boiling water over the couscous. Cover with clingfilm and set aside for 5 minutes. 

Trim the courgette and using a vegetable peeler, cut into ribbons. Trim down the green beans, then in half on the diagonal. Place the green beans in a petal steamer fitted into a saucepan and season lightly with salt, if using. Steam the green beans for 2 minutes, then add the courgettes and steam for another 1 minute. 

Strip the leaves from the parsley and finely chop. Snip the chives into small pieces. Crumble the feta and cut the lemon in half, then cut one half into wedges. Cut the red chilli in half, then remove the seeds and finely chop.

Fluff up the couscous with a fork and fold in enough lemon juice to taste with the oil and then gently fold in the steamed vegetables with the feta cheese, spinach leaves and chilli. Season with pepper. Arrange Emily’s vegetable couscous in bowls and add a lemon wedge to each one to serve.

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