Stephanie's exercise plan - Day 28

Week Four Resistance

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

How-to Videos

Food & Recipes - Day 28

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Tuna Pasta Bake

Makes: 2
(Approx 630 kcal per serving)

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The Ingredients

150g wholewheat pasta shapes (such as fusilli or penne)

1 small onion

1 celery stick

140g mushrooms 

15g packet flat-leaf parsley

2 tablespoons softened butter

2 tablespoons plain flour

300ml low fat milk (1.5% fat)

1 teaspoon mustard

200g frozen peas or petit pois

2 x 142g tins of tuna in spring water, drained

2 tablespoons panko breadcrumbs

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 200°C (400°F), gas mark 6. Cook the pasta in a large pan of boiling water with a pinch of salt (optional) for 6 minutes until almost but not quite cooked through. 

Meanwhile, cut the onion in half, then peel and dice. Trim the celery and dice. Cut the mushrooms into slices. Strip the parsley from the stalks and finely chop.

Melt half the butter in a large non-stick frying pan over a medium heat. Saute the onion, celery and mushrooms for 2-3 minutes until softened. Stir in the flour and cook for 1 minute, stirring. Gradually add the milk, stirring to combine. Cook the sauce for 3 minutes until thickened. Stir in the mustard and season with salt (optional) and pepper.

Drain the pasta and fold into the sauce and then stir in the peas or petit pois and two-thirds of the parsley. Finally, gently fold in the tuna, trying not to break it up too much. Transfer into a small baking dish. 

Melt the rest of the butter in a small pan or in the microwave and stir in the panko breadcrumbs with the rest of the parsley. Scatter over the tuna pasta mixture and bake for 15-20 minutes until bubbling and golden. Serve straight to the table.

Veggie Rice Hot Pot

Serves: 2
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

1 red pepper

140g mushrooms

2 garlic cloves

1 tablespoon rapeseed oil

1 teaspoon Chinese five-spice powder

125g wholegrain rice  

300ml reduced sodium vegetable stock (from 1 cube) 

50g frozen peas

1 teaspoon sesame oil

3 large eggs

3 scallions

1 tablespoon reduced sodium soy sauce

The Method

Cut the pepper in half, then remove the seeds and core and thinly slice. Cut the mushrooms in half. Peel and finely chop the garlic. Trim the scallions and thinly slice.

Heat a casserole dish with a lid (or a heavy-based saucepan) over a high heat. Add the rapeseed oil and then tip in the peppers and mushrooms and saute for 3 minutes until just starting to soften and turn golden. Reduce the heat, then stir in the garlic, five-spice and rice. Cook for 2 minutes, stirring then add the stock.

Cover the vegetable and rice mixture and simmer gently for 20-25 minutes, then add the peas and leave for another 5-10 minutes until all the liquid has absorbed and the peas have steamed on top.

Heat a frying pan over a medium heat. Break the eggs into a bowl and lightly beat. Add the sesame oil to the heated pan and then pour in the beaten eggs, swirling them around to make a thin omelette. Once set, roll the omelette in the pan then slide on to a chopping board, then roll up and cut into thinly shred.

Fluff up the veggie rice hot pot and season with the soy sauce, then gently fold in the shredded omelette and scallions and divide among plates to serve.

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