Pamela's exercise plan - Day 5

2 sets of exercises:
walking on the spot
shoulder rolls
h.a. squats
hold squats
h.a lunges
walking on the spot
straight arm plank
side leg raise
walking on the spot
side leg raise

Have you done your exercise today?

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Food & Recipes - Day 5

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

Mixed Peppers Omelette

Serves: 2
(Approx 400 kcal per serving)

View the full recipe
The Ingredients

50g baby spinach leaves

14 cherry tomatoes

1/4 cucumber

1 tsp Aoife’s vinaigrette dressing (5g – see recipe link in method)

1 red pepper

1 yellow pepper

1 tbsp rapeseed oil (15g)

5 eggs

25ml low fat milk (1.5% fat)

10g ricotta cheese

sea salt and freshly ground black pepper

The Method

Arrange the spinach leaves on plates and then cut the cherry tomatoes in half and scatter on top. Cut the cucumber in half and cut into slices and add, then drizzle over ½ a teaspoon of the dressing over each plate. Set aside.

Cut the red and yellow peppers in half and remove the seeds and core, then cut into slices. Heat in a teaspoon of rapeseed oil a frying pan for 8-10 minutes until tender, stirring occasionally with a wooden spoon.

Break the eggs into a bowl and add the milk, then season with a little salt and plenty of freshly ground pepper. Gently beat the eggs and milk with a fork until the yolks and whites are just combined. Don’t be tempted to over-beat the omelette, as it will spoil the texture.

Place a separate frying pan over a medium heat. Add another teaspoon of the oil and quickly swirl it around, tilting the pan so that the base and the sides get coated. Now turn up the heat to its highest setting.

Pour in half of the beaten egg mixture, tilting it around to spread the eggs in an even layer. Place on the heat for about 20 seconds, tilting the pan until there is liquid egg left, just on the surface. Scatter half of the sautéed peppers down the middle and then sprinkle the ricotta cheese on top before folding over to enclose the fillings. The easiest way to do this is to tilt the pan again, and flip one side of the omelette into the centre, then fold again.

Take the frying pan to the warm plate and the last fold will be when you tip the omelette out on to the plate with the salad. It’s worth remembering that an omelette will continue cooking, even on the plate, so serve it immediately. Repeat with the rest of the oil and egg mixture to make a second omelette. Serve at once.

Dressing: https://ot.rte.ie/recipes/vinaigrette-salad-dressing/

Other Filling Suggestions (quantities are for 2 omelettes)

Mushroom & Ricotta Cheese (each omelette contains approx 420 kcal): 200g mushrooms, 50g ricotta cheese

Sauté 200g of trimmed and sliced mushrooms in a teaspoon of rapeseed oil a non-stick frying pan for 2-3 minutes until tender and spoon half the middle of each omelette. Then top each one with 25g of ricotta cheese before folding over to enclose the fillings.

Spinach & Goat’s Cheese (each omelette contains approx 490 kcal): 50g goat’s cheese, 100g baby spinach leaves

Wilt 100g of tender young spinach leaves in a teaspoon of rapeseed oil a non-stick frying pan for a minute or two until tender, then drain off any excess liquid and spoon half down the middle of each omelette. Crumble over 25g of goat’s cheese over each one before folding over to enclose the fillings.

Bacon & Cherry Tomato (each omelette contains approx 395 kcal): 50g bacon rashers, 4 tomatoes

Grill a bacon rashers for 3-4 minutes until crisp and golden, then drain well on kitchen paper. Snip into small pieces with a scissors or using a small knife cut into dice. Scatter 50g of halved mixed cherry tomatoes down the middle of each omelette and sprinkle the bacon on top before folding over to enclose the fillings.

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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