Stephanie's exercise plan - Day 22

Cardio - Running Plan

Walk for 1 minute

Jog for 3 minutes

7 times

How-to Videos

Food & Recipes - Day 22

Download This Week's Shopping List
Main Meal of the Day
Vegetarian Option
Snacks & Extras

Salmon & Sweetcorn Chowder

Makes: 2
(Approx 570 kcal per serving)

View the full recipe
The Ingredients

1 small onion

1 celery stick

1 large potato (225g)

15g packet fresh dill

1 tablespoon rapeseed oil

500ml reduced sodium chicken or vegetable stock (made from 1 cube)

200g frozen sweetcorn

200g half fat crème fraiche

210g tin Alaskan salmon in spring water, drained (155g drained weight)

150g baby spinach leaves

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half, then peel and dice. Trim and dice the celery. Peel and finely chop the potato. Strip the dill from the stalks and roughly chop.

Heat the oil in a large pan over a medium heat. Add the onion and celery and saute for about 5 minutes until softened but not coloured. Stir in the potatoes, then pour in the stock. Bring to the boil, then reduce the heat, cover and simmer for 10-15 minutes until the potatoes are very soft and beginning to break up in the soup. 

Add the sweetcorn to the soup and simmer for another 2-3 minutes until cooked through. Season with salt (optional) and pepper and add most of the dill and crème fraiche. Gently stir in the salmon and spinach. Continue to stir until the salmon has warmed through and the spinach has wilted down.

Ladle the salmon and sweetcorn into bowls and add dollops of the rest of the crème fraiche and scatter with the remaining dill to serve. 

Hoisin Noodles with Tofu

Serves: 2
(Approx 600 kcal per serving)

View the full recipe
The Ingredients

150g dried wholewheat noodles 

150g firm tofu cubes, drained 

1 courgette (250g) 

2 scallions

100g baby corn

1 red onion

1 tablespoon rapeseed oil 

150g fresh beansprouts

4 tablespoons hoisin sauce (from a bottle or jar)


The Method

Bring a saucepan of water to the boil over a medium heat. Add the noodles and cook for 2-3 minutes until almost tender. Drain and quickly refresh under cold running water to prevent further cooking.

Dry the tofu well with kitchen paper. Cut the courgette into batons, then trim the scallions and finely chop. Cut the baby corn into small bite-sized pieces. Cut the onion in half and peel off the skin, then thinly slice. 

Heat a wok or large frying pan over a medium heat. Meanwhile, add the oil, swirling to coat it up the sides. Add the tofu and stir-fry for 2 minutes until lightly coloured. Add the onion and stir-fry for another 1-2 minutes until just beginning to brown around the edges. 

Tip the corn, courgette batons, beansprouts, drained oodles and hoisin into the tofu mixture and continue to stir-fry for another 2-3 minutes until everything is cooked through and piping hot. Divide the hoisin noodles with tofu between bowls and scatter over the scallions to serve.

Have you followed your Food Plan Today?

Well done, keep up the good work

Operation Transformation 2023 ×

Don't worry, get back on track tomorrow! You can do it!

Operation Transformation 2023 ×