Pamela's exercise plan - Day 14

3 sets of exercises:
walking on the spot
shoulder rolls
h.a squats
h.a lunges
tricep dips
calf raises
straight arm plank
lying leg holds
lying inner leg taps
pelvic floor kicks

Have you done your exercise today?

Well done, keep up the good work

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

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Food & Recipes - Day 14

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

Smoky Porkchops

Serves: 2
(Approx 460 kcal per serving)

View the full recipe
The Ingredients

2 pork loin chops (well trimmed)

2 tsp olive oil (10g)

½ tsp smoked paprika

300g baby new potatoes

2 carrots

200g green beans

sea salt and freshly ground black pepper

The Method

Preheat the grill to medium and line the grill rack with tin foil. Mix the oil in a small bowl with the paprika and season lightly with salt, if using and plenty of freshly ground black pepper. Brush all over the pork chops and then arrange on the lined grill rack. Cook for 10-12 minutes, turning once or until cooked through and tender. Then transfer to plates keep warm in a low oven 110C / 225F / gas mark ¼ to rest for 5 minutes.

 

Put the potatoes in a saucepan half filled with water over a medium heat and add a pinch of salt, if using. Bring to the boil and then reduce the heat and simmer gently for 15-20 minutes or until completely tender. Check by piercing a piece with the tip of a sharp knife it should go in with no resistance.

 

Meanwhile, peel the carrots and cut into thin slices. Trim the green beans and cut each one in half. Put the carrots into a saucepan fitted with a petal steamer and tip the green on top. Cook for 5 minutes until all of the vegetables are tender.

 

Check that the vegetables are cooked and if they are take the pork out of the oven with an oven glove and tip on the carrots and greens beans. Add the potatoes and serve at once.

 

Prepare Ahead

 Prepare the pork chops and brush with the flavoured oil, then cover with clingfilm and store in the fridge for up to 3 days. Prepare the carrots and green beans up to 1 day in advance and keep covered with clingfilm in the fridge so that they are ready to cook.

Have you followed your Food Plan Today?

Well done, keep up the good work

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

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