Cathal's exercise plan - Day 33

4 sets of exercises:

walk on the spot

shoulder rolls

jump rope

squats/side leg raise

half squats

full /half side leg raise

single leg pelvic floor kick

Have you done your exercise today?

Well done, keep up the good work


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


Food & Recipes - Day 33

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Main Meal of the Day
Men's Snacks
Women's Snacks

Goat's Cheese Beetroot Salad

Serves: 2
(Approx 415 kcal per serving)

View the full recipe
The Ingredients

250g leftover cooked wholegrain rice (or use readymade from a pouch)

1 red pepper

½ cucumber

15 cherry tomatoes

120g baby mixed leaves (such as watercress, rocket & spinach)

100g whole cooked beetroot (from vac-pack or baby fine to use too)

100g goat’s cheese

2 tsp ranch dressing (10g – see recipe link in method)

sea salt and freshly ground black pepper

The Method

Cook the rice in the microwave according to packet instructions and then spread it out on to a tray to ensure it cools quickly. If you are using leftover rice simply run your fingers through it to separate out the grains.


Using a small sharp knife, cut the pepper in half and remove and discard the core and seeds, then cut into dice. Cut the cucumber in half again and cut into half-moon shaped slices. Cut the cherry tomatoes in halves and cut the beetroot into small chunks if large and into quarters if baby.


Fold the spinach leaves into the cooled rice with the cucumber and cherry tomatoes. Season with a little salt and some freshly ground black pepper and fold in to combine. Divide among bowls, then scatter the beetroot on top and crumble over the goat’s cheese. Drizzle with the dressing to serve


Prepare Ahead


This salad could be made in advance and kept in a suitable airtight container with the dressing in a separate small pot in the fridge and would happily be transported – just remember the fork to eat it!


Ranch Dressing


Makes 9 servings (contains approx 30 kcal in each 1 tbsp serving)


The Ingredients


2 garlic cloves

5 tbsp buttermilk (75ml)

2 tbsp mayonnaise (30g – or use an olive oil mayonnaise)

1 tbsp apple cider vinegar (15g)

2 tbsp snipped fresh chives (30g)

1 tbsp chopped fresh dill (15g)

sea salt and freshly ground black pepper


The Method


Peel the garlic and then use a garlic crusher to crush or the fine side of a box grater if you find that easier.


Put all the ingredients into a screw-topped jar and season lightly with salt, if using and add plenty of freshly ground black pepper – a ¼ teaspoon is about right. Then screw the lid back on tightly. Shake hard until the dressing has thickened and emulsified. Store in the fridge for up to 1 week.


Prepare Ahead


This dressing will last up to a week with the garlic in it so if you want to keep it for any longer just leave it out.

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!