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Stefano's exercise plan - Day 26

Resistance

Structure

20 reps of each exercise/ Plank 1 minute

Exercises

Lunges

Press Up

Side Leg Raise

Straight Arm Plank

Ski Squat

Repeat

10 times

Food & Recipes - Day 26

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

Rachel Balfe’s Veggie Bolognese

Makes: 2
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 red pepper

1 yellow pepper

1 celery stick

1 courgette

2 garlic cloves

150g red lentils 

1 tablespoon rapeseed oil (15g)

1 teaspoon ground cumin

¼ teaspoon ground ginger

300ml vegetable stock (made from ½ a stock cube – reduced sodium)

2 x 400g tins chopped tomatoes

handful fresh flat-leaf parsley leaves

salt (optional) and freshly ground black pepper

Download PDF
The Method

Cut the onion in half, then peel off the skin and finely chop. Cut the peppers in half, then remove the seeds and cores and finely dice. Trim the celery and cut into dice. Trim the courgette and cut into dice. Peel the garlic cloves and crush.

 

Put the lentils in a sieve and rinse under cold water. Place in a saucepan and cover with plenty of boiling water and bring to the boil. Reduce the heat, then cover and simmer for 10-15 minutes until almost tender but still holding their shape.

 

Heat a large non-stick frying or sauté pan over a medium to high heat. Add the oil and then tip in the onion, peppers, celery and courgette and sauté for 3-4 minutes until slightly caramelised. Stir in the garlic, cumin and ginger and sauté for another minute. Season lightly with salt (optional) and pepper.

 

Pour in the stock with the tomatoes, stirring to combine. Season lightly with salt (optional) and plenty of pepper. Bring to a gentle simmer and cook for 20-25 minutes, stirring occasionally until well reduced and thickened. 

 

Ladle the veggie Bolognese into bowls and tear over some parsley leaves to serve.

Rachel Balfe’s Veggie Bolognese

Serves: 2
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 red pepper

1 yellow pepper

1 celery stick

1 courgette

2 garlic cloves

150g red lentils 

1 tablespoon rapeseed oil (15g)

1 teaspoon ground cumin

¼ teaspoon ground ginger

300ml vegetable stock (made from ½ a stock cube – reduced sodium)

2 x 400g tins chopped tomatoes

handful fresh flat-leaf parsley leaves

salt (optional) and freshly ground black pepper

Download PDF
The Method

Cut the onion in half, then peel off the skin and finely chop. Cut the peppers in half, then remove the seeds and cores and finely dice. Trim the celery and cut into dice. Trim the courgette and cut into dice. Peel the garlic cloves and crush.

 

Put the lentils in a sieve and rinse under cold water. Place in a saucepan and cover with plenty of boiling water and bring to the boil. Reduce the heat, then cover and simmer for 10-15 minutes until almost tender but still holding their shape.

 

Heat a large non-stick frying or sauté pan over a medium to high heat. Add the oil and then tip in the onion, peppers, celery and courgette and sauté for 3-4 minutes until slightly caramelised. Stir in the garlic, cumin and ginger and sauté for another minute. Season lightly with salt (optional) and pepper.

 

Pour in the stock with the tomatoes, stirring to combine. Season lightly with salt (optional) and plenty of pepper. Bring to a gentle simmer and cook for 20-25 minutes, stirring occasionally until well reduced and thickened. 

 

Ladle the veggie Bolognese into bowls and tear over some parsley leaves to serve.

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