Paul's exercise plan - Day 49

3 sets of exercises:

jumping jacks

high knees

press ups

tricep dips

static lunges

sumo squats

squat jumps

up/down plank

mountain climbers

double leg lifts

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 49

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

Spinach & Feta Frittata

Serves: 2
(Approx 400 kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 floury potato (such as Rooster or Maris Piper – 200g)

1 red pepper

1 tbsp butter (15g)

4 eggs

4 tbsp low fat milk (60g – 1.5% fat)

50g feta cheese

small handful of fresh basil leaves

25g baby spinach leaves

50g mixed salad leaves

sea salt and freshly ground black pepper

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, keeping the root intact. Then make 2 horizontal cuts one above the other and finally, chop down across the width of the onion. Peel the potato and then cut into dice. Cut the red pepper in half and remove the seeds and core before discarding, then cut into dice.


Heat a large non-stick frying pan over a medium heat. Add the butter and then tip in the onion and cook for 2-3 minutes until well softened, stirring occasionally with a wooden spoon. Add the potato and red pepper and continue to cook for 6-8 minutes until the potato is just tender when pierced with a sharp knife, stirring regularly to ensure that it doesn’t catch at the bottom of the pan.


Meanwhile, break the eggs into a bowl and add the milk. Season lightly with salt, if using and plenty of freshly ground black pepper. Beat with a fork until evenly combined, then crumble in the feta cheese and tear in the basil. Set aside.


Once the potato is cooked, add the spinach to the onion mixture in fistfuls and stir until wilted. Spread out the vegetables evenly in the pan and then pour over the egg mixture. Reduce the heat to low and cook gently for 10 minutes until the frittata is softly set and golden underneath.


Meanwhile, preheat the grill to medium and then put the frittata under for a minute or two until the top is set and golden. Cut into slices and serve on plates with the salad leaves.


Prepare Ahead

 This frittata can be made in advance and served at room temperature on the day it was made or kept covered with clingfilm on a plate in the fridge for up to 2 days and served cold or reheated in the microwave.

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!