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Marie's exercise plan - Day 1

High Knees

Heel Kicks

Front/Side Rise

Military Press

Squat

Lunge

Standing Bench Press

Straight Arm Pec Fly

Ankle Taps

Straight Arm Plank

Fly/Pullover

Rest sets: 20 seconds/ 2 sets

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Food & Recipes - Day 1

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Main Meal of the Day
Breakfast
Lunch
Men's Snacks
Women's Snacks

Fish and Chips

Serves: 2
(Approx 550 kcal per serving)

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The Ingredients

300g cod (2 x 150g fillets)

250g potato, peeled

1 egg, beaten

150g peas, fresh or frozen

75g breadcrumbs

Food Staples

3 teaspoons olive oil

25g plain flour

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The Method

Pre-heat oven to 200C / 180C F / Gas mark 6

Parboil potatoes for 10 minutes. Remove from water and cut into chips when cool

Toss the chips in 2 teaspoons of olive oil and place on baking tray and cook for 20-30 minutes approximately until golden

Set up 3 plates, the first with flour, the second with the beaten egg, the third with the breadcrumbs

Dip the cod fillets firstly into the flour, then into the beaten egg and then cover it breadcrumbs

Spread 1 teaspoon of olive oil over the baking tray, lay the fish on the tray and cook in the oven for 15-20 minutes turning over half way through

Place peas in pot of water and simmer for 2 – 3 minutes

Take the chips out of the oven and serve with the fish fillets and peas

 

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