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Noel's Exercise Plan - Day 12

Resistance Week 2

Resistance Week 2

Tip of the Week

It is all about your speed of movement, take your time, slow and steady.

Don’t forget to warm up and cooldown and log how you are doing in your exercise diary.

The Six Resistance Exercises

Lower body – Squats and Lunges
Upper Body- Press up/ Tricep Dip
Core – Plank/ Holding sit up

Beginner/ Moderate/ Advanced

This Weeks Reps are

2 Sets of each exercise x 20 Reps

Food & Recipes - Day 12

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Main Meal of the Day
Breakfast
Lunch
Snacks

Veggie Spag Bol

veggie-spag-bowl/

View the full recipe
The Ingredients

1 onion
2 garlic cloves
1 carrot
1 celery stick
100g mushrooms
1 tablespoon rapeseed or olive oil (15g)
2 teaspoons dried Italian seasoning
400g tin green lentils, drained and rinsed
1 tablespoon tomato puree (15g)
400g tin chopped tomatoes
½ reduced sodium vegetable stock cube
100g wholewheat spaghetti (gluten free if necessary)
2 teaspoons of Parmesan cheese (10g)
Freshly ground black pepper

Download PDF
The Method

Cut the onion in half, then peel and finely chop. Peel and crush the garlic. Peel, trim and finely chop the carrot. Trim and finely chop the celery. Dice the mushrooms.

Heat a large non-stick frying pan over a medium heat. Add the oil and then tip in all the prepared vegetables and Italian seasoning and sauté for about 5 minutes until softened with a little colour.

Tip the lentils into the vegetable mixture, then season with pepper and cook for 1-2 minutes until evenly combined.

Stir in the tomato purée and crumble in the stock cube, then cook for another minute, stirring. Pour in the chopped tomatoes, stirring to combine. Bring to the boil, then reduce the heat and simmer gently for about 15 minutes until the lentils are piping hot and tender, stirring occasionally.

Meanwhile, cook the spaghetti in a pan of boiling water for 10-12 minutes or according to packet instructions until just tender. Drain in a colander in the sink and return to the pan. Fold in the veggie Bolognese sauce until evenly combined and then divide among bowls and scatter over the Parmesan to serve.

NOTE: If you are short of time, instead of making the sauce from scratch use a 430g jar Bolognese sauce (no more than 5g sugar and 3g fat – check the label).

*Suitable for vegetarians
* Suitable for batch cooking

Have you followed your Food Plan Today?

Well done, keep up the good work

Operation Transformation 2024 ×

Don't worry, get back on track tomorrow! You can do it!

Operation Transformation 2024 ×