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Sarah's exercise plan - Day 9



30 reps of each exercise/ Plank 1 minute



Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat


5 times

Food & Recipes - Day 9

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Spanish Fish with Rice

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

View the full recipe
The Ingredients

80g wholegrain rice

5 teaspoons rapeseed oil (25g)

1 onion

1 red pepper

1 yellow pepper

1 green pepper

2 x 150g boneless and skinless firm white fish fillets (such as haddock, hake, cod or pollock)

200g salsa (readymade from a carton or jar)

20g light cream cheese (such as Philadelphia)

small handful flat-leaf parsley leaves (optional)

salt (optional) and freshly ground black pepper

The Method

Rinse the rice in a sieve and put in a pan with 250ml of water and a pinch of salt (optional). 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 (or simply cook according to packet instructions). This rice can sit happily for up to 30 minutes with the lid on – you’ll need 100g of cooked rice in total or if you are short of time use the microwavable sachet for convenience.


Meanwhile, heat a wok or large frying pan over a medium heat. Trim the onion, then cut in half, peel and finely chop. Add half the oil to the heated pan and sauté the onion for 2-3 minutes until softened but not coloured, stirring occasionally with a wooden spoon.


Cut the peppers in half and remove and discard the core and seeds, then thinly slice. Stir into the onion and continue to cook for another 3-4 minutes until tender. 


Heat a separate large non-stick frying pan over a medium heat. Season the fish fillets lightly with salt (optional) and add plenty of freshly ground black pepper. Add half the oil to the pan and swirl it around then add the fish fillets, presentation side down and cook for 3-4 minutes until golden brown and a nice crust has formed. Leave it alone and don’t be tempted to keep turning it or this lovely caramelisation will not happen. 


Using a fish slice, turn the fillets over and cook for another 3-4 minutes until cooked through and tender. To test the fish is cooked, make a small cut with a small sharp knife to see if the flesh has turned from translucent to opaque.


Stir the salsa into the onion and pepper mixture with the cream cheese and simmer for another 1-2 minutes until slightly reduced and thickened.


Divide the rice among the plates and put a piece of the fish on each one, then spoon over the salsa to serve and garnish with the parsley, if liked.

Veggie Quesadilla

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

View the full recipe
The Ingredients

½ small red onion

2 red peppers

1 garlic clove

10 cherry tomatoes

45g Cheddar cheese

225g tin kidney beans (you need 190g)

1 tablespoon rapeseed oil (15g)

1 ½ teaspoons ground cumin

2 wholemeal wraps

10g baby spinach leaves

2 tablespoons shop-bought salsa (30g)

2 teaspoons natural yoghurt (3% fat – 10g)

salt (optional) and freshly ground black pepper


The Method

Preheat the oven to 200°C/400°F. Peel the red onion and cut into thin slices. Cut the red peppers in half, then remove the seeds and cores and thinly slice. Peel and crush the garlic clove to a paste. Cut the cherry tomatoes in half. Grate the cheese on to a plate. 


Drain the kidney beans into a sieve in the sink and rinse under cold running water. 


Heat a frying pan over a medium to high heat and add the rapeseed oil. Tip in the onion and peppers and sauté for about 5 minutes until tender and just beginning to pick up a bit of colour. Stir the garlic with the cumin and cook for another minute, stirring. Season lightly with a little salt (optional) and pepper. 


Place the wholemeal wraps on a baking sheet and divide the vegetable mixture between them. Spoon over the kidney beans and cherry tomatoes. Sprinkle the cheese on top. Put in the oven for 5 minutes until the cheese is beginning to melt and the bottom of the wraps are crisped up. 


Transfer the veggie quesadillas to plates and top with the spinach leaves, salsa and yoghurt. Season with pepper to serve.


Have you followed your Food Plan Today?

Well done, keep up the good work


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