Stephanie's exercise plan - Day 16

Week Three Resistance - Day 1

Wall Squat x 20 Seconds

Side Leg Raise x 15 (on each leg)

Wide Foot Squat x 15

Standing Side Leg Raise x 15 (on each leg)

Tricep Dip x 15

Press Ups x 10

Repeat 3 Times

Food & Recipes - Day 16

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Chunky Fish Cakes

NOTE: if time allows leave the fish cakes to firm up overnight in the fridge on a tray covered with clingfilm.

Makes: 2
(Approx 650 kcal per serving)

View the full recipe
The Ingredients

350g potatoes

15g packet flat-leaf parsley

1 bunch spring onions

3 tablespoons low fat milk (1.5% fat)

50g green beans 

200g boneless fish fillets (use white and or smoked fish or salmon)

½ lemon

1 egg

2 tablespoons plain flour

50g panko breadcrumbs 

2 tablespoons rapeseed oil

2 carrots

¼ cucumber

handful baby spinach leaves

1 teaspoon reduced sodium soy sauce

1 teaspoon apple cider vinegar

salt (optional) and freshly ground black pepper

The Method

Peel the potatoes and cut into chunks. Strip the parsley from the stalks and finely chop. Trim the scallions and finely chop.

Cook the potatoes in a pan of boiling water with a pinch of salt (optional) for 15-20 minutes until tender. Drain and steam dry for a few minutes, then mash with a little of the milk.

Meanwhile, trim the green beans and then steam for 3-4 minutes until very tender. Tip out on to a chopping board and when cool enough to handle finely chop into small pieces. 

Place the fish in a large non-stick frying pan and cover with the cold water and squeeze in a little lemon juice. Add a pinch of salt (optional) and bring to a gentle simmer, then poach for 4-5 minutes (depending on the thickness of the fish) until just cooked through. Lift out on to a plate with a fish slice and flake into chunks, discarding the skin and any bones.

Mix the parsley and scallions in a large bowl with the potatoes, beans and fish. Season with salt (optional) and pepper. Divide into 6 portions and then shape into small patties.

Break the egg into a bowl and whisk with the rest of the milk. Put the flour on to a plate and season with salt (optional) and pepper and the breadcrumbs on to another plate. Dip the fishcakes into the flour, then dip in the egg mixture and coat in the breadcrumbs.

Wipe out the frying pan and add the oil over a medium heat. Add the fish cakes and cook for 10-12 minutes until crisp and golden brown, turning once. 

Meanwhile, make the salad, peel the carrot and cucumber and pare into ribbons. Toss with the spinach leaves and dress with the soy sauce and vinegar. Arrange on plates and add the chunky fish cakes to serve. 

Sweet & Sour Vegetable & Cashew Nut Stir-Fry

Serves: 2
(Approx 600 kcal per serving)

View the full recipe
The Ingredients

100g dried wholewheat noodles 

50g unsalted cashew nuts

1 onion

2 carrots

1 small courgette

1 small head of broccoli

100g mushrooms 

1 tablespoon rapeseed oil 

1 tablespoon honey 

2 tablespoons reduced sodium soy sauce 

1 tablespoon apple cider vinegar 

435g tin pineapple chunks in natural juice, drained (260g drained weight)

The Method

Place the noodles in a pan of boiling water and simmer gently for 4-5 minutes or according to packet instructions. Drain well and quickly refresh under cold running water to prevent them from sticking. Keep warm.

Heat a wok or frying pan over a medium heat. Tip in the cashew nuts and cook until evenly toasted, tossing them regularly to ensure they do not catch and burn. 

Peel the onion and cut in half, then thinly slice. Peel the carrots and cut into thin slices. Trim the courgette and cut into similar slices. Break florets off the broccoli and then cut into bite-sized florets. Trim the mushrooms and cut into slices.

Reheat the wok over a medium heat and add the oil, swirling up the sides.  Add the onion and stir-fry for 2-3 minutes until lightly browned, stirring occasionally with a wooden spoon. Add the carrots, courgette and broccoli and stir-fry for another 2-3 minutes until almost tender but still with some crunch. 

Add the mushrooms to the vegetable mixture and cook for another minute, then drizzle over the honey, soy and vinegar and cook for 1-2 minutes, tossing until everything is evenly coated. Stir in the pineapple and continue to cook until piping hot.

Divide the noodles between plates and spoon the sweet and sour vegetables on top. Scatter over the cashew nuts to serve.

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