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Stefano's exercise plan - Day 2

Resistance

90 secs on

60 secs rest

3 times

Food & Recipes - Day 2

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

Paul’s Salmon Tin Foil Dinner

Makes: 2
(Approx 600 kcal per serving)

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The Ingredients

300g potatoes (preferably Rooster)

400g bunch asparagus

2 tablespoons rapeseed oil (30g)

1 teaspoon garlic granules

2 x 130g boneless and skinless salmon fillets

250g cherry tomatoes on the vine

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 180°C/350°F. Cut the potatoes into slices, then place in a colander and rinse off any excess starch. Place in a tea towel and dry well. Trim the asparagus spears. 

 

Line a baking tin with tin foil. Scatter over the potato slices and drizzle with the half the oil. Season with salt (optional) and pepper, then sprinkle the garlic on top. Mix until evenly combined and bake for 9 minutes.

 

Remove the tin from the oven and turn the potatoes over. Make space for the salmon fillets, then season with salt (optional) and pepper and nestle in the cherry tomatoes on the vines. Drizzle with a little more of the oil and roast for another 5 minutes. 

 

Return the salmon from the oven and scatter over the asparagus and drizzle with the rest of the oil. Roast for 6-7 minutes until the salmon is tender and the potatoes and asparagus are cooked through. Check that the salmon is cooked with a sharp knife.

 

Arrange the salmon on plates with the potatoes, asparagus and cherry tomatoes to serve.

Mags McLoughlin’s Quinoa & Vegetable Salad

Serves: 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.

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