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Sarah's exercise plan - Day 14

Resistance

Structure

30 reps of each exercise/ Plank 1 minute

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

5 times

Food & Recipes - Day 14

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Spicy Chicken & Cashew Traybake

Makes: Serves 2
(Approx Each serving contains approximately 600 kcal kcal per serving)

View the full recipe
The Ingredients

1 red pepper

1 yellow pepper

3 garlic cloves

1 small red onion

300g sweet potatoes

10 cherry tomatoes

30g piece uncooked chorizo

1 tablespoon Cajun seasoning (15g)

1 tablespoon rapeseed oil (15g)

2 skinless and boneless chicken fillets

50g olives (black or green, pitted or whole)

25g unsalted cashew nuts

1 teaspoon honey (5g)

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 180°C/350°F. Cut the red and yellow peppers in half and remove the cores and seeds, then cut into chunks. Peel the garlic. Cut the red onion in half and cut into thin wedges. Peel the sweet potatoes and cut into chips. Place everything in a bowl with the cherry tomatoes.

 

Remove the skin from the chorizo and cut into small pieces, then add to the bowl of vegetables. Season with salt (optional) and pepper and add two teaspoons of the Cajun seasoning. Drizzle with the oil and then mix everything together until evenly coated. Tip into a large baking tin lined with parchment paper. Rest for 15 minutes.

 

Add the chicken to the bowl with the rest of the Cajun seasoning and massage into the chicken, picking up any remaining oil that has been left in the bowl. 

 

Remove the tray from the oven and using tongs, give all the vegetables a good stir. Nestle the chicken into the vegetables and then scatter over the olives, cashew nuts and honey. Bake for another 15 minutes until the chicken is piping hot with no pink meat and the juices run clear and all the vegetables are tender and slightly charred.

 

Arrange the spicy chicken and cashew tray bake on plates to serve.

Rachel Balfe’s Veggie Bolognese

Serves: Serves 2
(Approx Each serving contains approximately 500 kcal kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 red pepper

1 yellow pepper

1 celery stick

1 courgette

2 garlic cloves

150g red lentils 

1 tablespoon rapeseed oil (15g)

1 teaspoon ground cumin

¼ teaspoon ground ginger

300ml vegetable stock (made from ½ a stock cube – reduced sodium)

2 x 400g tins chopped tomatoes

handful fresh flat-leaf parsley leaves

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half, then peel off the skin and finely chop. Cut the peppers in half, then remove the seeds and cores and finely dice. Trim the celery and cut into dice. Trim the courgette and cut into dice. Peel the garlic cloves and crush.

 

Put the lentils in a sieve and rinse under cold water. Place in a saucepan and cover with plenty of boiling water and bring to the boil. Reduce the heat, then cover and simmer for 10-15 minutes until almost tender but still holding their shape.

 

Heat a large non-stick frying or sauté pan over a medium to high heat. Add the oil and then tip in the onion, peppers, celery and courgette and sauté for 3-4 minutes until slightly caramelised. Stir in the garlic, cumin and ginger and sauté for another minute. Season lightly with salt (optional) and pepper.

 

Pour in the stock with the tomatoes, stirring to combine. Season lightly with salt (optional) and plenty of pepper. Bring to a gentle simmer and cook for 20-25 minutes, stirring occasionally until well reduced and thickened. 

 

Ladle the veggie Bolognese into bowls and tear over some parsley leaves to serve.

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