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Hazel's exercise plan - Day 9

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 9

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

Cheesy Cod with Cherry Tomatoes & Mustard Mash

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

View the full recipe
The Ingredients
  • 250g potatoes
  • 200g fine green beans
  • 30g Cheddar cheese 
  • 2 teaspoons mayonnaise (10g)
  • 2 x 150g boneless and skinless cod fillets
  • 1 teaspoon Dijon mustard (5g)
  • 200g cherry tomatoes on the vine
  • 2 teaspoons rapeseed oil (10g)
  • 1 tablespoon softened butter (15g)
  • 50ml low fat milk (1.5% fat)
  • 2 teaspoons wholegrain mustard (10g)
  • salt (optional) and freshly ground black pepper
The Method

Preheat the oven to 190°C/375°F. Peel the potatoes and cut into cubes. Trim the green beans. Finley grate the cheese into a bowl and mix with the mayonnaise. 

 

Place the potatoes in a pan of boiling water with a pinch of salt (optional) and cook for 8-10 minutes until tender. 

 

Place the cod on squares of parchment paper in a small baking tin (this makes them easier to lift out later and dry well with kitchen paper.  Season lightly with salt (optional) and freshly ground black pepper, then spread the Dijon mustard on top. Divide the cheese mixture between them and spread out gently with a knife.

 

Arrange the vines of cherry tomatoes around the cheesy cod and drizzle with the oil, then season them lightly with salt (optional) and freshly ground black pepper. Bake for 10-12 minutes until the cod is cooked through and flakes easily – check with a small sharp knife.  The cherry tomatoes should be just lightly charred and just beginning to split. 

 

Place the green beans in a steamer and cook for 3-4 minutes until just tender but still with a little bite.

 

Meanwhile, drain the potatoes and return to the pan over a low heat and shake for a minute or two to dry out. Mash until smooth, then beat in the butter, milk and wholegrain mustard. Season with freshly ground black pepper.

 

Arrange the cheesy cod on plates with the cherry tomatoes and add the mustard mash and steamed green beans to serve.

 

Mushroom and Goat’s Cheese Pizza

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

View the full recipe
The Ingredients

140g mushrooms (chestnut or ordinary)

1 small red onion

1 small red pepper

1 readymade pizza base (such as Pizza da Piero – 120g)

125g fresh goat’s cheese

100g pizza sauce (from a can or jar such as Mutti)

side salad, to serve (see separate recipe) 

 

The Method

Preheat the oven to 200°C/400°F. Trim and thinly slice the mushrooms. Cut the red onion in half, then peel off the skin and thinly slice. Cut the red pepper in half, remove the core and seeds and thinly slice. 

 

Spread the pizza base with the pizza sauce and arrange the mushrooms, red onion and red pepper on top. Crumble over the goat’s cheese and place in the oven directly on the oven shelf for 10-12 minutes until piping hot and golden.

 

Transfer back on to the chopping board and cut into slices. Arrange on plates with the salad to serve.

 

Have you followed your Food Plan Today?

Well done, keep up the good work

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