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Noel's Exercise Plan - Day 5

Resistance Week 1

Resistance Week 1

Resistance Tip of Week

Find your Range of Movement based on your own fitness, choose from the Beginner/ Moderate/ Advanced movements of the resistance exercises to start.

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

The Six Resistance Exercises are

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

Beginner/ Moderate/ Advanced

This week it is
1 Set of each exercise x 20 Reps

Food & Recipes - Day 5

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Main Meal of the Day

Easy Chickpea Masala


View the full recipe
The Ingredients

80g wholegrain rice
1 onion (150g)
1 garlic clove
1 small red pepper (125g)
1 tablespoon rapeseed or olive oil (15g)
1 teaspoon ground cumin (5g)
1 teaspoon ground turmeric (5g)
1 teaspoon ground coriander (5g)
1 teaspoon garam masala (5g)
400g tin chopped tomatoes
400g tin chickpeas, drained and rinsed
2 tablespoons raisins (20g)
40g natural yoghurt
1 tablespoon toasted flaked almonds (10g)
Freshly ground black pepper
Handful fresh coriander leaves (optional)

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The Method

Put the rice in a pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer gently for 25 minutes for perfectly cooked rice.

Meanwhile, peel and dice the onion, Peel and crush the garlic. Remove the core from the red pepper and dice.

Heat a non-stick pan over a medium to high heat. Add the oil and then sauté the onion and red pepper for 2-3 minutes. Stir in the garlic and spices and then sauté for another 1-2 minutes.

Pour in the tomatoes and chickpeas, stirring to combine. Add the raisins and season with pepper. Cover, then reduce the heat and simmer for about 5 minutes until heated through.

Ladle the chickpea masala into bowls and garnish with a dollop of yoghurt and a sprinkling of coriander, if liked to serve.

* Suitable for vegetarians

* Suitable for batch cooking

Have you followed your Food Plan Today?

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Operation Transformation 2024 ×

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