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Hazel's exercise plan - Day 2

Resistance

Structure:

1 min on, 1 min off doing each exercise

Exercises:

Warm Up

Sit Stand

Straight Arm Plank

Tricep Dips

Glute Bridge

Press Up

Cool Down

Sets:

Repeat above x2 times

Food & Recipes - Day 2

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

Basil Pesto Salmon Bake

Makes: 2 (each serving contains approximately 530 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 large head broccoli (400g)

200g cherry tomatoes

2 teaspoons rapeseed oil (10g)

80g wholewheat penne pasta

1 tablespoon basil pesto (shop-bought – 15g)

2 tablespoons light cream cheese (30g)

2 x 120g cooked salmon fillets

2 tablespoons panko breadcrumbs (10g) 

salt (optional) and freshly ground black pepper

 

The Method

Preheat the oven to 180°C/350°F. Cut the broccoli into small bite-sized florets – you’ll need 300g in total. Cut the cherry tomatoes in half.

 

Place the pasta in a pan of boiling water with a pinch of salt (optional) and cook for 10-12 minutes until just tender. Add the broccoli for the last 2 minutes of cooking time and blanch until almost but not quite tender.

 

Drain the pasta and broccoli in a colander and reserve a cupful of the cooking liquid. Place the pasta and broccoli in a large bowl and fold in the pesto and cream cheese, adding two to three tablespoons of the cooking water to make a smooth light sauce that just binds everything together.

 

Flake the cooked salmon and add to the pasta mixture with the tomatoes. Put in a small baking dish and sprinkle the panko breadcrumbs on top, then drizzle over the oil. Bake for 15-20 minutes until the top is golden and crunchy. 

 

Cut the basil pesto salmon bake into portions and arrange on plates to serve.

 

Mushroom Quesadilla

Serves: Serves 2 (each serving contains approximately 520 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

300g mushrooms (chestnut or ordinary)

1 red onion

1 garlic clove

1 mild red chilli (optional)

8 small cherry tomatoes

70g Cheddar cheese

1 tablespoon softened butter (15g)

pinch of dried oregano or ¼ teaspoon torn oregano leaves

2 wholemeal wraps

50g baby spinach leaves

50g tinned sweetcorn (drained – low sugar and low salt) (or use frozen)

2 tablespoons tinned black beans (drained and rinsed)

2 teaspoons barbecue sauce (from a bottle or jar, or use vegetarian barbecue sauce – see separate recipe) 

sea (optional) and freshly ground black pepper

 

The Method

Preheat the oven to 200°C/400°F. Trim and slice the mushrooms. Cut the red onion in half, then peel and finely chop. Peel and crush the garlic. Cut the chilli into thin rings, if using. Cut the cherry tomatoes in half. Grate the Cheddar cheese.

 

Heat a non-stick frying pan over a medium to high heat. Add the butter and then sauté the onion for a minute or two until softened. Stir in the garlic and cook for 20 seconds. Tip in mushrooms and add the oregano, then season with a little salt, if using and pepper to taste. Sauté for another 2-3 minutes until tender.

 

Arrange the wraps on a baking sheet and scatter over the spinach followed by the mushroom mixture, then sprinkle over the sweetcorn and black beans. Cover with the cheese and sprinkle over the chilli, if using. Place in the oven for 3-4 minutes until the cheese is beginning to melt and the bottom of the wraps are crisped up.

 

Transfer the mushroom quesadillas to plates and scatter the cherry tomatoes on top, then drizzle over the barbecue sauce to serve. 

 

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