Paul's exercise plan - Day 20

2 minute walk/2 minute 30 second jog/7 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 20

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

Turkey & Butternut Squash Curry

Serves: 2
(Approx 545 kcal per serving)

View the full recipe
The Ingredients

80g wholegrain rice

1 onion

1 red chilli (optional)

2 garlic cloves

2 tsp rapeseed oil (10g)

1 butternut squash

1 tbsp Thai red curry paste (15g – from a jar)

160g tin coconut milk (such as Thai Gold)

200ml chicken stock (reduced salt)

2 tsp Thai fish sauce (10g – nam pla) (optional)

1 tbsp soy sauce (15g – reduced sodium)

300g turkey breast steaks

200g green beans

1 lime

freshly ground black pepper

The Method

Rinse the rice well in a sieve and then put into a small saucepan with 250ml of water. 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.

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, if using.

Peel the garlic and use a garlic crusher or the fine side of a box grater if you find that easier.

Heat a large saucepan with a lid over a medium heat and then add the oil. Tip in the onion and cook for 5 minutes, stirring with a wooden spoon until softened and just beginning to colour around the edges. Add the chilli, if using with the garlic and cook for another minute, stirring.

Meanwhile, peel the butternut squash and then using a sharp knife cut it in half and scoop out all of the seeds with a spoon and discard, then chop the remaining flesh into small dice.

Stir the curry paste into the onion mixture and cook for 1 minute, then stir in the coconut milk, stock, fish sauce, if using, soy sauce and butternut squash. Bring to the boil, then reduce the heat and simmer for 10 minutes.

Meanwhile, cut the turkey into strips and trim the green beans before cutting them in half. Stir into the butternut squash mixture and cover with a lid. Reduce the heat and simmer gently for 6-8 minutes or until the turkey and all the vegetables are completely tender. Cut the lime in half and squeeze in and season with plenty of freshly ground black pepper.

Fluff up the rice with a fork and divide among bowls then ladle over the turkey & butternut squash curry 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. It can also be made in a slow cooker, simply put all the ingredients on low for 4 hours. However you have made the curry once it is cooked, allow it cool down completely and put into a airtight container in the fridge until needed, then reheat in the microwave or in a saucepan on the hob over a gentle heat.

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!