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Hazel's exercise plan - Day 7



1 minute on, 1 minute off


Warm Up

Sit Stand

Straight Arm Plank

Tricep Dips

Glute Bridge

Press Up

Cool Down


Repeat above x2 times

Food & Recipes - Day 7

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Lorraine’s Minute Steak with Spicy Garlic Noodles

Makes: 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

250g minute steaks (thinly sliced quick fry steaks)

1 teaspoon Worcestershire sauce (5g)

1 red pepper

1 yellow pepper

100g button mushrooms (chestnut or ordinary)

1 garlic clove

1 mild red chilli

100g sugar snap peas

100g dried wholewheat noodles

1 tablespoon rapeseed oil (15g)

1 tablespoon reduced sodium soy sauce (15g)



The Method

Lorraine Dunne has a turn passion for cooking.  She is currently a full time Deli Supervisor in her hometown of New Ross, Co Wexford.

Cut the steak into strips and toss in a bowl with the Worcestershire sauce.

Remove the seeds from the red and yellow pepper and cut the flesh into thin slices. Trim and cut the mushrooms into slices. Trim the garlic and peel and finely slice the garlic. Cut the chill in half and remove the seeds, then thinly slice. Cut the sugar snap peas in half.


Bring a pan of water to the boil over a medium heat. Add the noodles and cook for 4 minutes until almost tender. Drain in a colander.


Heat a wok 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. Transfer to a plate.


Add another 2 teaspoons of rapeseed oil to the wok. Stir-fry the peppers and mushrooms for 2-3 minutes until they are just beginning to pick up colour but are still crisp. Toss in the chilli, garlic and sugar snap peas and sauté for another 30 seconds. 


Add the noodles to the vegetable mixture with the steak and then sprinkle over the soy sauce and toss until evenly combined. Add the steak and toss again until just heated through. Divide the steak with spicy garlic noodles among bowls to serve.


Cauliflower & Caper Pasta

Serves: Serves 2 (each serving contains approximately 540 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

1 small cauliflower (you need 700g florets)

1 small red onion

2 garlic cloves

10g fresh thyme sprigs

3 tablespoons rapeseed oil (45g)

½ teaspoon dried chilli flakes (optional)

100g wholewheat spaghetti 

35g capers (well rinsed)

30g Gran Moravia cheese (or vegetarian Parmesan style alternative)

salt (optional) or freshly ground black pepper


The Method

Preheat the oven to 200°C/400°F. Cut the cauliflower into small florets – you’ll need 700g in total. Cut the onion in half and peel then cut into slices. Peel and crush the garlic. Strip the thyme leaves from the stems.  


Put the oil in a large bowl and add the onion, garlic, thyme and chilli flakes, if using. Tip in the cauliflower and toss until evenly coated. Spread out on a baking sheet lined with parchment paper and season to taste with salt and pepper. Roast for 15-20 minutes or until the cauliflower is piping hot and lightly charred, stirring once to ensure it cooked evenly. 


Plunge the spaghetti into a large saucepan of boiling water and cook for 10-12 minutes or until tender or according to packet instructions. 


Drain the pasta and return to the pan, fold in the roasted cauliflower mixture with the capers and divide between bowls. Using a vegetable peeler shave over the cheese to serve.


Have you followed your Food Plan Today?

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