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Stefano's exercise plan - Day 3

Today is your Rest Day!

Food & Recipes - Day 3

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

Burger & Chips

*Note: if you are lucky enough to have an air fryer then use it to make the chips and you will not need to use any oil for this recipe.

Makes: 2
(Approx 650 kcal per serving)

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The Ingredients

3 tomatoes

¼ cucumber

10g little Gem lettuce leaves

80g baby spinach leaves

350g potatoes

1 tablespoon rapeseed oil (15g)

2 x 100g lean steak burgers (ask your local butcher to make these for you)

2 small seeded brown burger buns

1 teaspoon mustard (5g)

1 teaspoon tomato ketchup (5g)

1 small pickled gherkin (well drained – 15g)

salt (optional) and freshly ground black pepper

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The Method

Preheat the oven to 200°C/400°F. Cut one of the tomatoes into slices and dice the remaining two. Dice the cucumber. Trim the lettuce leaves. Arrange the spinach, diced tomatoes and cucumber into small serving bowls and set aside until needed.

 

Cut the potatoes into 1cm chips, leaving the skin on and blanch in a large saucepan of boiling water for 3 minutes, then drain well.

 

Shake the potatoes out onto a roasting tin lined with parchment paper and drizzle over the oil and season with a pinch of salt (optional). Toss with tongs until evenly coated. Bake for 20-25 minutes until crisp and golden brown, turning the potatoes at least twice to ensure they cook evenly.

 

Meanwhile to make the burgers, heat a griddle or non-stick frying pan over a medium to high heat. Season the burgers with salt (optional) and pepper, then add to the pan and reduce the heat to medium. Cook the burgers for 4 minutes on each side until cooked through and nicely charred. Test with a small knife to ensure they are cooked through.

 

Meanwhile, toast the burger buns and smear the bottoms with the mustard and the tops with the ketchup. Add the lettuce and tomatoes to the bottom halves and put a burger on top. Slice the gherkins and add to the burgers, then finish with the tops. Arrange on the plates with the chips and serve alongside the salad. 

Veggie Satay Noodles

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

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The Ingredients

100g dried wholewheat noodles

1 red pepper

1 yellow pepper

1 green pepper

3 scallions

handful natural skinned peanuts (10g)

1 tablespoon rapeseed oil (15g)

1 teaspoon natural peanut butter (5g) (preferably crunchy with no added sugar & salt – check the label the sugar should be no more than 5g per 100g)

160g tin coconut milk

2 tablespoons reduced sodium soy sauce (30g)

handful fresh coriander leaves

 

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The Method

Bring a pan of water to the boil over a medium heat. Add the noodles and cook for 4-5 minutes until almost tender. Drain in a colander.

 

Cut the green, red and yellow pepper in half. Remove and discard the seeds, then thinly slice. Trim and thinly slice the scallions.

 

Heat a wok or large frying pan over a medium to high heat. Dry roast the peanuts, tossing regularly until evenly coloured. Tip on to the chopping board and once they have cooled down, roughly chop. 

 

Add the rapeseed oil to the wok, then add the peppers and stir-fry for a few minutes until the peppers begin to pick up a bit of colour. Tip in the scallions and stir-fry for another minute. Add the peanut butter, coconut milk and soy sauce. Mix everything together and allow to bubble over a high heat until the sauce is thickened. 

 

Add the drained noodles and mix again until evenly combined and heated through. Divide the veggie satay noodles into bowls and scatter the toasted peanuts on top with the coriander to serve to serve.

 

Have you followed your Food Plan Today?

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