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Sarah's exercise plan - Day 48


Easy 30 minute walk

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Food & Recipes - Day 48

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Pork & Carrot Stir-fry

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

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The Ingredients

80g wholegrain brown rice

2 pork loin chops 

2 garlic cloves

1 red chilli (optional)

1 1/2 teaspoons ground cumin 

1 tablespoon reduced sodium soy sauce (15g)

1 onion

4 carrots

2 scallions

1 tablespoon rapeseed oil (15g)

handful fresh coriander leaves (10g)

salt (optional) and freshly ground black pepper


The Method

Rinse the rice in a sieve and put in a pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. 


Take a clean chopping board and trim down the pork chops. Cut into thin slices and put in a dish.


Take a clean chopping board and trim the garlic cloves, then peel and then crush to a paste. Cut a red chilli in half and remove the seeds, then finely chop, if using. Add both to the pork and mix to combine. Stir in the cumin and soy sauce. Season with freshly ground black pepper.


Peel the carrots and trim, then cut into thin slices. Peel the onion and cut into slices. Trim the scallions and thinly slice.


Heat a wok or large frying pan over a medium to high heat. Add 1 tablespoon of rapeseed oil and stir-fry the carrots for 1 minute until just beginning to pick up a bit of colour. Add the scallions


Tip in the marinated pork and stir-fry for 3-4 minutes until the pork is cooked through and piping hot. Add the onion and scallions, reserving a few to garnish and stir-fry for another 1-2 minutes. Check that the pork is fully cooked by cutting through a piece with a small sharp knife – the juices should run clear.


Divide the rice between bowls and put the pork & carrot stir-fry on plates. Scatter over the coriander leaves with the reserved scallions to serve.


Goat’s Cheese & Beetroot Five-Minute Kale Salad

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

View the full recipe
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

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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