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Hazel's exercise plan - Day 14

Resistance

Structure:

25 reps of each exercise

Exercises:

Sit Stand

Straight Arm Plank

Tricep Dip

Glute Bridge

Press Up

Sets:

Repeat above x4 times

Food & Recipes - Day 14

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Beef & Pepper Stir-fry

Makes: Serves 2 (each serving contains approximately 470 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

200g lean sirloin steak

1 small knob fresh root ginger (you need 5g freshly grated)

1 garlic clove

200g baby new potatoes

2 red peppers

1 small onion

1 scallion

1 tablespoon rapeseed oil (15g)

160g tin coconut milk

2 teaspoons Sriracha chilli sauce (optional) (10g)

40g baby spinach leaves

salt (optional) and freshly ground black pepper

 

The Method

Trim the steak, if necessary and then cut into thin strips and put on a plate. 

 

Peel the ginger and finely grate. Peel and finely grate the garlic. Add the ginger and garlic to the steak in a shallow dish. Season lightly with salt (optional) and pepper to taste, then mix to combine.

 

Steam the baby new potatoes for 15-20 minutes or until tender.

 

Cut the red peppers in half and remove the seeds and cores, then thinly slice. Trim the onion and cut in half, then peel and thinly slice. Trim and thinly slice the scallion. 

 

Heat a work or large frying pan over a medium to high heat. Add 1 teaspoon of rapeseed oil. Add the beef mixture and stir-fry for 1-2 minutes until sealed and no longer pink. Season with salt (optional) and freshly ground black pepper. Transfer to a plate.

 

Add another 2 teaspoons of rapeseed oil to the wok. Stir-fry the peppers for 2-3 minutes until they are just beginning to pick up colour but are still crisp. Add the garlic and ginger with the onion and stir-fry for another minute or two. Add the coconut milk with the sriracha chilli sauce (optional) and bring to a simmer, stirring. 

 

Return the beef to the wok with the potatoes and spinach and cook until the spinach has wilted, and the beef is piping hot. Divide the spicy beef and pepper stir-fry between bowls and scatter over the scallion to serve.

 

Peanut & Sweet Potato Curry

Serves: Serves 2 (each serving contains approximately 480 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 small onion

300g sweet potatoes

2 garlic cloves

300g green beans

handful natural skinned peanuts (25g)

1 tablespoon rapeseed oil (15g)

1 teaspoon dried thyme

1 teaspoon sweet paprika

160g tin coconut milk

200ml water

salt (optional) and freshly ground black pepper

 

The Method

Peel the onion, then cut in half and thinly slice. Peel the sweet potatoes and cut the flesh into dice. Peel and crush the garlic. Trim the green beans and cut into 1cm pieces. 

 

Heat a wok or large frying pan over a medium to high heat. Dry roast the peanuts, tossing regularly until evenly coloured. Tip on to the chopping board and once they have cooled down, finely chop. Set aside.

 

Add the oil to the wok and swirl up the sides. Tip in the onion and stir-fry for 2-3 minutes. Add the garlic and stir-fry for another 30 seconds. Stir in the sweet potatoes and the sprinkle over the thyme and paprika. Cook for another minute. 

 

Pour in the coconut milk with the water and bring to a simmer. Reduce the heat and simmer for 8-10 minutes until the sweet potatoes are almost tender. 

 

Stir in the green beans and season lightly with salt, if using and pepper to taste. Continue to simmer for 2-3 minutes until the beans are tender but still holding their colour and the curry is piping hot.

 

Divide the curry among bowls and scatter over the chopped peanuts to serve.

 

Have you followed your Food Plan Today?

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