Sarah's exercise plan - Day 1

Cardio:

3 minute walk

1 minute jog

Repeat 7 times

Have you done your exercise today?

Well done, keep up the good work

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Don't worry, get back on track tomorrow! You can do it!

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Food & Recipes - Day 1

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

Hake with Roasted Red Pepper Sauce

Serves: 2
(Approx 560 kcal per serving)

View the full recipe
The Ingredients

300g hake

2 large roasted red peppers (jarred), roughly chopped

250g potatoes, peeled and chopped

200g green beans

1 large carrot, peeled and chopped

2 tbsp cooking cream

2 tbsp rapeseed oil

2 tbsp semi skimmed milk

1 tbsp butter (for mash)

1 tsp butter (for sauce)

1 clove garlic, crushed

The Method

Place potatoes in a pot of cold water to just cover the potatoes

Bring to the boil and simmer until tender (10 – 15 minutes)

Drain water and add milk and 1 tbsp butter and mash

Place 2 tbsp oil in an oven proof dish and add hake fillets

Place in a pre-heated oven at 180º and cook for 15 minutes until cooked through

Place chopped carrots and green beans in a colander / sieve over a pot of boiling water on medium heat and steam until tender (10-15 minutes)

Place 1 tsp of butter in a pan, add garlic and allow to sizzle on medium heat for 1 minute stirring to ensure it does not burn

Add roasted red pepper and cooking cream and simmer for 1 minute

Remove from heat and blend together using a hand blender / liquidiser

Remove fish from the oven – drizzle with sauce and serve with mashed potatoes and vegetables

Have you followed your Food Plan Today?

Well done, keep up the good work

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Don't worry, get back on track tomorrow! You can do it!

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