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Sarah's exercise plan - Day 30


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Side Leg Raise

Straight Arm Plank

Ski Squat


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Food & Recipes - Day 30

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Cheesy Cod with Cherry Tomatoes & Mustard Mash

Makes: Serves 2 (each serving contains approximately 550 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients
  • 250g potatoes
  • 200g fine green beans
  • 30g Cheddar cheese 
  • 2 teaspoons mayonnaise (10g)
  • 2 x 150g boneless and skinless cod fillets
  • 1 teaspoon Dijon mustard (5g)
  • 200g cherry tomatoes on the vine
  • 2 teaspoons rapeseed oil (10g)
  • 1 tablespoon softened butter (15g)
  • 50ml low fat milk (1.5% fat)
  • 2 teaspoons wholegrain mustard (10g)
  • salt (optional) and freshly ground black pepper
The Method

Preheat the oven to 190°C/375°F. Peel the potatoes and cut into cubes. Trim the green beans. Finley grate the cheese into a bowl and mix with the mayonnaise. 


Place the potatoes in a pan of boiling water with a pinch of salt (optional) and cook for 8-10 minutes until tender. 


Place the cod on squares of parchment paper in a small baking tin (this makes them easier to lift out later and dry well with kitchen paper.  Season lightly with salt (optional) and freshly ground black pepper, then spread the Dijon mustard on top. Divide the cheese mixture between them and spread out gently with a knife.


Arrange the vines of cherry tomatoes around the cheesy cod and drizzle with the oil, then season them lightly with salt (optional) and freshly ground black pepper. Bake for 10-12 minutes until the cod is cooked through and flakes easily – check with a small sharp knife.  The cherry tomatoes should be just lightly charred and just beginning to split. 


Place the green beans in a steamer and cook for 3-4 minutes until just tender but still with a little bite.


Meanwhile, drain the potatoes and return to the pan over a low heat and shake for a minute or two to dry out. Mash until smooth, then beat in the butter, milk and wholegrain mustard. Season with freshly ground black pepper.


Arrange the cheesy cod on plates with the cherry tomatoes and add the mustard mash and steamed green beans to serve.


Hoisin Noodles with Tofu

Serves: Serves 2 (each serving contains approximately 400 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles 

150g firm tofu 

1 courgette (250g)

1 red onion

1 tablespoon rapeseed oil (15g)

250g fresh beansprouts

4 tablespoons hoisin sauce (from a bottle or jar – 60g)

2 scallions

The Method

Bring a saucepan of water to the boil over a medium heat. Add the noodles and cook for 4-5 minutes until almost tender or according to instructions on the packet. Drain and quickly refresh under cold running water to prevent further cooking.

Dry the tofu well with kitchen paper and then cut into cubes and put in a bowl. Cut the courgette into batons, then trim the scallions and finely shred. Cut the onion in half and peel off the skin, then finely chop. 

Heat a wok or large frying pan over a medium heat. Meanwhile, add the oil, swirling to coat it up the sides. Add the onion and cook for 2-3 minutes until softened, stirring occasionally with a wooden spoon. Add the tofu and stir-fry for another 2-3 minutes until sealed and crisp. 

Tip the beansprouts and courgette batons into the tofu mixture and continue to cook for another minute, stirring constantly. 

Tip the cooked noodles into the tofu and vegetable mixture with the hoisin sauce and stir-fry for 1-2 minutes or until everything is cooked through and piping hot. 

Divide the hoisin noodles with tofu between bowls and scatter over the scallions to serve.

Have you followed your Food Plan Today?

Well done, keep up the good work


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