Paul's exercise plan - Day 21

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 21

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

Spicy Chicken & Rice Bowl

Serves: 2
(Approx 540 kcal per serving)

View the full recipe
The Ingredients

2 skinless and boneless chicken fillets

1 small onion

2 green peppers

400g tin chopped tomatoes

1 garlic clove

400g tin black beans (240g drained)

½ tsp paprika (2.5g)

½ tsp ground cumin (2.5g)

pinch of salt (optional)

1 tsp crushed red chillies (5g – optional)

200g leftover cooked wholegrain rice (or you could use microwaveable sachet if short of time)

30g Cheddar cheese

2 tsp soured cream (10g – optional)

The Method

Preheat the oven to 170C / 325F / gas mark 3. Using a small sharp knife, cut the chicken into bite-sized pieces. Then cut the onion in half and peel off the skin, then put each half on a chopping board and cut into slices, keeping the root intact. Then make 2 horizontal cuts one above the other and finally, chop down across the width of the onion. Cut the peppers in half and remove the seeds and core with a teaspoon, then finely chop into dice. Peel the garlic and then use a garlic crusher or grate the garlic clove on the fine side of the box grater. Drain the black beans into a sieve and then rinse well under cold running water.

Place the tomatoes, peppers, onion, garlic, paprika, cumin with the salt and crushed chilli, if using in a casserole dish. Stir in the chicken until well combined and cover with a lid. Place in the oven for 1 hour or until the chicken is completely tender. Fold in the cooked rice with the black beans and continue to cook until heated through. Grate the Cheddar cheese. Then divide the spicy chicken & rice into bowls and scatter over the Cheddar cheese and add a dollop of the sour cream, if liked.

Prepare Ahead

This recipe works brilliantly in the slow cooker simply cook the chicken on low for 4 hours. Once the chicken has been shredded fold back in the beans and rice and allow to warm through. Serve as described above. It 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. Finish off with the cheese and the sour cream, if using. Bring a spoon 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!