Stephanie's exercise plan - Day 35

Week Five Resistance

Hold Squat x 20 Seconds

Lying Leg Hold x 20 Seconds

1/2 Squat x 15

Static Lunge x 15 (on each leg)

Press Ups x 10

Hand Walk Plank x 5

Repeat 3 Times

How-to Videos

Food & Recipes - Day 35

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

Veggie Rice Hot Pot

Makes: 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.

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.

Have you followed your Food Plan Today?

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Operation Transformation 2023 ×

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