Pamela's exercise plan - Day 1

4 minute walk / 1 minute jog, 6 times

Have you done your exercise today?

Well done, keep up the good work


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


Food & Recipes - Day 1

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

Simple Chicken Curry

Serves: 2
(Approx 540 kcal per serving)

View the full recipe
The Ingredients

80g wholegrain rice

2 tsp rapeseed oil (10g)

1 onion

2 skinless and boneless chicken fillets

1 tbsp mild curry paste or powder (15g)

2 carrots

200g green beans

150ml warm water

sea salt and freshly ground black pepper

The Method

Rinse the rice well in a sieve and then put into a small saucepan with 250ml of water and a pinch of salt, if using. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on.

Heat the oil in a wok or large frying pan that has a lid over a medium heat. Meanwhile, cut the onion in half and peel off the skin, then put each half on a chopping board and cut into slices.

Add one teaspoon of the oil to the heated wok, swirling to coat it up the sides. Add the onion 2-3 minutes until softened, stirring occasionally with a wooden spoon.

Using a sharp knife or a scissors cut the chicken into bite-sized pieces and then add to the onion with the curry paste or powder. Stir-fry for another 2-3 minutes until sealed and almost tender.

Meanwhile, peel the carrots and cut into quarters, then cut into dice. Trim the green beans and cut in half. Add both to the chicken mixture with the water and bring to a simmer, stirring to combine. Season with a little salt, if using and plenty of freshly ground black pepper. Reduce the heat, then cover with the lid and simmer gently for 5 minutes or until the chicken is tender and the vegetables still have a little crunch.

Fluff up the rice with a fork and divide among plates, making a slight dip in the centre. Spoon over the chicken curry to serve.

Prepare Ahead

This curry and rice could be made in advance and would keep happily in an airtight container for up to 3 days. Reheat in the microwave or in a saucepan and bring a fork if transporting.

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!