Paul's exercise plan - Day 16

4 sets of exercises:
jogging on the spot
Jump rope
side lunges
ankle taps
full plank
straight arm plank

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 16

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

Creamy Prawn & Courgette Pasta

Serves: 2
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

100g wholewheat fusilli pasta

½ tbsp olive oil (7g)

1 garlic clove

1 large courgette

300g raw peeled tiger prawns

400g small cherry tomatoes

handful fresh basil leaves, plus extra to garnish

4 tbsp light cream cheese (60g – such as Philadelphia)

sea salt and freshly ground black pepper

The Method

Cook the fusilli in a pan of boiling water with a pinch of salt, if using for 10-12 minutes or according to packet instructions.

Peel the garlic and use a garlic crusher or grate on the fine side of a box grater. Trim the courgette and using a small sharp knife cut into small dice.

Heat a large non-stick frying pan or wok over a medium heat. Add the oil and swirl it up the sides. Tip in the garlic and stir-fry for 10 seconds, being careful not to let it brown too much. Tip in the courgettes and season with a little salt, if using and plenty of freshly ground black pepper. Cook for another 6-8 minutes until the courgettes are completely tender and just starting to caramelise, stirring regularly with a wooden spoon.

Scatter the prawns into the pan and toss until evenly coated, then cook for a minute or two until they turn pink. Add the cherry tomatoes and tear in the basil and continue to toss until evenly combined and everything has just warmed through but the tomatoes are still holding their shape. Remove from the heat.

Drain the pasta and return to the pan, then gently fold in the light cream cheese followed by the prawn and courgette mixture. Divide among wide rimmed bowls and garnish with a few extra torn basil leaves to serve.

Prepare Ahead

Once everything is prepared the ingredients can be kept covered individually in the fridge until you are ready to cook but the freshness and vibrancy of colour will be lost if you cook it in advance.

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!