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Sarah's exercise plan - Day 31

Today is your rest day!

Food & Recipes - Day 31

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

Herby Pork Loin with Roast Vegetables

Makes: 2
(Approx 500 kcal per serving)

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The Ingredients

2 parsnips

1 small butternut squash 

1 large red onion

1 Bramley apple

1 tablespoon rapeseed oil (15g)

1 teaspoon Italian seasoning (5g)

225g pork loin (well-trimmed)

250ml hot chicken stock (made from ½ a cube – reduced sodium)

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 200°C/400°F. Peel the parsnips and cut into quarters lengthways. Peel the butternut squash, then cut in half, scrape out the seeds and cut into chunks. Cut the red onion in half, then peel and cut each half into wedges. Peel and core the apple and cut into small chunks.

 

Put all the vegetables in a roasting tin and drizzle over two teaspoons of the oil. Season lightly with salt (optional) and pepper and toss everything together. Roast for 30 minutes, turning once.

 

Rub the pork with the remaining teaspoon of oil, then sprinkle the Italian seasoning all over the pork loin and nestle in the vegetables. 

 

Scatter the apple into the roasting tin and pour in the hot stock. Roast for another 20 minutes until the pork is completely cooked through and tender. To check that the pork is fully cooked, pierce the with a skewer – the juices should run clear and be piping hot and there should be no pink meat. 

 

Carve the pork into slices and arrange on plates with the vegetables and spoon any pan juices on top to serve.

Goat’s Cheese & Beetroot Five-Minute Kale Salad

Serves: Serves 2 (each serving contains approximately 460 kcal)
(Approx 460 kcal per serving)

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The Ingredients

225g curly kale

1 red pepper

½ cucumber

15 cherry tomatoes

100g whole cooked beetroot (from vac-pack or baby fine to use too)

250g cooked wholegrain rice (either leftover or use readymade from a pouch)

100g goat’s cheese

2 teaspoons ranch dressing (10g – see separate recipe)

salt (optional) and freshly ground black pepper

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The Method

Cut any all the tough stalks from the kale and then very finely shred so that it looks like confetti. Cut the pepper in half, remove and discard the core and seeds, then dice. Cut the cucumber in half again down the length and cut into half-moon shaped slices. Cut the cherry tomatoes in half and cut the beetroot into small chunks if large or into quarters if baby.

If using rice from a pouch cook it in the microwave according to packet instructions and then spread out on to a tray to ensure it cools quickly. If you are using leftover rice do not reheat, just run your fingers through it to separate out the grains.

Fold the kale into the cooled rice with the cucumber, red pepper and cherry tomatoes. Season with a little salt (optional) and pepper to taste and fold in to combine. 

Divide the salad between bowls, then scatter the beetroot on top and crumble over the goat’s cheese. Drizzle with the ranch dressing to serve.

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