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Shane's exercise plan - Day 1


3 minutes walk

1 minute jog

Repeat 7 times

How-to Videos

Food & Recipes - Day 1

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Main Meal of the Day
Vegetarian Meal Option

Mango Chicken

Makes: 2 (each serving contains approximately 490 kcal)
(Approx kcal per serving)

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The Ingredients

2 skinless and boneless chicken fillets

4 teaspoons mango chutney (from a jar – 40g)

80g natural yoghurt (3% fat)

2 tablespoons wholegrain mustard (30g)

350g baby new potatoes

1/2 butternut squash (you need 240g cubes)

1 small head broccoli (you need 240g florets)

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 180C / 350F / gas mark 4. Place the chicken fillets in a small ovenproof dish that they will fit into snugly. Mix together the mango chutney in a separate bowl with the yoghurt and wholegrain mustard and season lightly with salt (optional) and pepper to taste. Then spoon a third over the chicken, turning to coat the fillets evenly. Set aside to marinade for 10 minutes, if time allows. Cover the chicken tightly with tin foil and place in the oven for 20 minutes or until piping hot with no pink meat and the juices run clear. Set the remainder of the mango yoghurt aside to use as a dip. Always wash your hands and equipment in warm soapy water after handling raw chicken.


Meanwhile, place the potatoes in a pan of boiling water and cook over a medium heat for 15-20 minutes or until tender (or use a steamer if you have one available.


Peel the butternut squash and remove the seeds, then cut into 2.5cm cubes – you need 240g in total. Break or cut off the broccoli florets and then cut into even-sized small florets so that they will cook evenly – you will need 240g in total. Steam the butternut squash for 10 minutes, then tip the broccoli on top and steam for another 5 minutes until all the vegetables are tender.


Arrange the mango chicken on plates with the steamed butternut squash and broccoli with the baby potatoes. Put small dipping bowls of the mango yoghurt alongside to serve.


Prepare Ahead


If time allows marinate the chicken fillets in the mango yoghurt in a non-metallic dish covered with cling film for up to 3 days on the bottom shelf of the fridge, which will tenderise the meat. Prepare the butternut squash and broccoli and keep in a suitable container ready to cook in the fridge for up to 3 days to save time before cooking. Leftover portions of this recipe can be put in the fridge within 2 hours of cooking and can be stored in an airtight container for up to 3 days. Only reheat once in the microwave when ready to eat or serve cold. If transporting bring cutlery with you.

Tofu & Butternut Squash Curry

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

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The Ingredients

80g wholegrain brown rice

1 onion

1 red chilli (optional)

2 garlic cloves

1 butternut squash

200g green beans

150g firm tofu

2 teaspoons rapeseed oil (10g)

1 tablespoon Thai red curry paste (from a jar – 15g)

160g tin coconut milk

200ml vegetable stock (made from ½ a reduced salt cube)

1 tablespoon reduced sodium soy sauce (15g)

1 lime

freshly ground black pepper

The Method

Rinse the rice well in a sieve and then put into a small saucepan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and 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.


Cut the onion in half and peel, then cut into slices. Cut the chilli in half (if using) and remove the seeds with a teaspoon, then finely chop. Peel the garlic and crush to a paste. Peel the butternut squash and cut it in half, then scoop out all of the seeds with a spoon and discard. Chop the remaining flesh into small chunks. Trim the green beans before cutting them in half. Dry the tofu out well with kitchen paper and then cut into small chunks.


Heat a wok or large saucepan with a lid over a medium heat and then add the oil. Tip in the onion and cook for 5 minutes, stirring with a wooden spoon until softened and just beginning to colour around the edges. Add the chilli (optional) with the garlic and cook for another minute, stirring.


Stir the curry paste into the onion mixture and cook for 1 minute, then stir in the coconut milk, stock, soy sauce and butternut squash. Bring to the boil, then reduce the heat to medium and simmer for 10 minutes.


Stir the green beans and tofu into the butternut squash mixture and cover with a lid. Reduce the heat and simmer gently for 6-8 minutes or until all the vegetables are completely tender and the tofu is piping hot. Cut the lime in half and squeeze in the juice and then season with plenty of freshly ground black pepper.


Fluff up the rice with a fork and divide between bowls then ladle over the tofu and butternut squash curry to serve.


Prepare Ahead


This can be made in advance and put into 2 separate airtight containers in the fridge within 2 hours of cooking for up to 3 days. Only reheat once in the microwave or separately in saucepans over a gentle heat when ready to eat.

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