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Stefano's exercise plan - Day 15

Cardio

Walk for 1 minute

Jog for 2 minutes

9 times

How-to Videos

Food & Recipes - Day 15

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

Mags McLoughlin’s Quinoa & Vegetable Salad

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

1 celery stick

100g sugar snap peas

2 long sweet red peppers

1 small red onion

2 large eggs

180g quinoa

1 vegetable stock cube (reduced sodium)

1 small avocado

2 teaspoons toasted mixed seeds

salt (optional) and freshly ground black pepper

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The Method

Trim the celery stick and finely dice. Cut the sugar snap peas in half. Cut the red peppers in half, remove the cores and thinly slice. Cut the red onion in half, then peel and thinly slice. Place all the vegetables in a bowl and set aside.

 

Bring a small saucepan of water to the boil. Add the eggs and simmer for 10 minutes to hard boil. Drain the eggs and plunge into ice water to cool down, gently crack and peel off the shells. Cut into halves or quarters.

 

Cut the avocado in half and remove the stone, then peel or scoop out the flesh and cut into slices, then fan out.

 

Meanwhile, put the quinoa in a sieve and rinse well under cold water. Tip into a saucepan and add the stock cube and cover with water. Bring to the boil, then reduce the heat and simmer for 15 minutes until the grains have swollen but still have some bite. Drain, then transfer to a large bowl to cool slightly.

 

Fold the prepared vegetables into the quinoa and put into bowls. Arrange the hard-boiled eggs on top with the avocado and scatter over the mixed seeds. Season lightly with salt (optional) and some freshly ground black pepper to serve.

Black Bean Burrito

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

View the full recipe
The Ingredients

1 garlic clove

½ small red onion

20g baby spinach leaves

400g tin black beans (240g drained)

1 tablespoon rapeseed oil (15g)

45g tinned kidney beans (drained and rinsed)

150ml water

¼ teaspoon dried chilli flakes

200g tin chopped tomatoes (or ½ regular tin)

2 wholemeal wraps

20g Cheddar cheese

2 tablespoons salsa (shop-bought) (30g)

25g mixed salad leaves

salt (optional) and freshly ground black pepper

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The Method

Trim and peel the garlic, then crush the garlic with a garlic crusher. Peel off the skin the red onion and cut into dice. Shred the spinach leaves. 

Drain and rinse the black beans in a sieve.

Heat a frying pan over a medium heat and add the rapeseed oil. Stir in the garlic and add the kidney beans with the black beans and sauté for 1-2 minutes. Pour in the water and then add chilli flakes, chopped tomatoes and onion. Stir to combine. Bring to the boil, then season with a little salt (optional) and plenty of freshly ground black pepper. Reduce the heat to low and simmer for about 5 minutes to reduce, stirring occasionally.

Take a clean frying pan and put back on a medium heat. Add each wholemeal wrap for 10-15 seconds on each side, using a tongs to turn them over.

Put on a clean chopping board and add the bean mixture. Grate over the cheese and scatter the spinach on top. Finish with the salsa. Tuck in the ends and fold into a burrito shape. Cut the black bean burrito in half and arrange on a plate with the salad leaves to serve. 

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