Paul's exercise plan - Day 10

3 minute walk/90 second 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 10

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

Massaman Chicken Curry

Serves: 2
(Approx 660 kcal per serving)

View the full recipe
The Ingredients

1 red onion

1 red chilli

200g floury potatoes (such as Rooster or Maris Piper)

3 carrots

4 tsp rapeseed oil (20g)

2 boneless and skinless chicken breast fillets

3 tbsp mild curry paste (45g – or medium curry paste is fine)

160g tin coconut milk (such as Thai Gold)

1 tbsp Thai fish sauce (15g – nam pla) (optional)

200ml water

150g curly kale

1 tsp chopped unsalted peanuts (5g)

The Method

Using a small sharp knife, cut the onion in half and peel off the skin, then put each half on a chopping board and cut into slices. Cut the chilli in half and remove the seeds with a teaspoon, then finely chop. Peel the potatoes and cut into 2.5cm cubes. Then peel the carrots and cut into slices.

Heat the oil in a casserole dish or large frying pan with deep sides. Add the onions and cook for 4-5 minutes until softened and just starting to colour around the edges, stirring occasionally with a wooden spoon.

Meanwhile, cut the chicken into bite-sized pieces with the knife or a scissors. Add to the pan and continue to sauté for 2-3 minutes until sealed and lightly golden. Stir in the potatoes and then the curry paste and chilli until everything is evenly coated. Add the carrots with the coconut milk and fish sauce, if using. Pour in the water and bring to a simmer, then reduce the heat and cook for 15 minutes or until the chicken and potatoes are just tender, stirring occasionally.

Meanwhile, strip the kale from the stalks and roughly shred the leaves. Stir into the curry and simmer for another 2-3 minutes or until just tender, stirring regularly to ensure it cooks evenly. Ladle into bowls and scatter over the peanuts to serve.

Prepare Ahead

This curry can be made up to 4 days in advance and its flavour will only improve the longer it is kept. Simply cool down completely and put into an airtight container in the fridge until needed, then reheat in the microwave or in a saucepan on the hob over a gentle heat. 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!