skip to main content

Hazel's exercise plan - Day 8


20 minute easy walk


How-to Videos

Food & Recipes - Day 8

Download This Week's Shopping List
Main Meal of the Day
Vegetarian Option
Snacks & Extras

Pork & Carrot Stir-fry

(Approx kcal per serving)

View the full recipe
The Ingredients

80g wholegrain brown rice

2 pork loin chops 

2 garlic cloves

1 red chilli (optional)

1 1/2 teaspoons ground cumin 

1 tablespoon reduced sodium soy sauce (15g)

1 onion

4 carrots

2 scallions

1 tablespoon rapeseed oil (15g)

handful fresh coriander leaves (10g)

salt (optional) and freshly ground black pepper


The Method

Rinse the rice in a sieve and put in a pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. 


Take a clean chopping board and trim down the pork chops. Cut into thin slices and put in a dish.


Take a clean chopping board and trim the garlic cloves, then peel and then crush to a paste. Cut a red chilli in half and remove the seeds, then finely chop, if using. Add both to the pork and mix to combine. Stir in the cumin and soy sauce. Season with freshly ground black pepper.


Peel the carrots and trim, then cut into thin slices. Peel the onion and cut into slices. Trim the scallions and thinly slice.


Heat a wok or large frying pan over a medium to high heat. Add 1 tablespoon of rapeseed oil and stir-fry the carrots for 1 minute until just beginning to pick up a bit of colour. Add the scallions


Tip in the marinated pork and stir-fry for 3-4 minutes until the pork is cooked through and piping hot. Add the onion and scallions, reserving a few to garnish and stir-fry for another 1-2 minutes. Check that the pork is fully cooked by cutting through a piece with a small sharp knife – the juices should run clear.


Divide the rice between bowls and put the pork & carrot stir-fry on plates. Scatter over the coriander leaves with the reserved scallions to serve.


Vegetarian Pad Thai

Serves: Serves 2 (each serving contains approximately 490 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles

2 scallions

270g pak choi

1 long sweet red pepper

1 garlic clove

1 knob of root ginger (you need 5g of finely grated)

2 eggs

1 ½ teaspoons sesame seeds (7.5g)

10 natural skinned peanuts

2 tablespoons rapeseed oil (30g)

100g fresh beansprouts

1 lime

1 tablespoon reduced sodium soy sauce (15g)


The Method

Bring a saucepan of water to the boil over a medium heat. Add the noodles and cook for 4-5 minutes until almost tender or according to instructions on the packet. Drain and quickly refresh under cold running water to prevent further cooking.


Trim the scallions and pak choi and finely shred. Cut the red pepper in half and thinly slice, discarding the core and seeds. Peel and finely grate the garlic and ginger. Break the eggs into a bowl and lightly beat. 


Heat a wok or large frying pan over a medium heat. Add the sesame seeds and toss until lightly golden. Tip on to a plate and set aside. Add the peanuts and sauté until golden. Tip on to a chopping board, then cool before chopping.


Add half the oil to the wok, then add the garlic with the scallions, and cook, stirring quickly for 30 seconds. Add the red pepper and continue to stir-fry for another 1-2 minutes until tender but still with a little bite.


Push to one side and add the remaining oil. Add the eggs and let it sit for 30 seconds, the scramble until cooked.


Add the noodles, with the beansprouts, pak choi and cook for 3 minutes until piping hot. Cut the lime in half and squeeze in the juice, then sprinkle over the soy sauce and toasted sesame seeds, tossing until evenly coated. 


Divide the pad Thai among plates and scatter over the peanuts to serve.   


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!