skip to main content

Susuana's exercise plan - Day 12

Resistance

Structure:

25 reps of each exercise

Exercises:

Sit Stand

Straight Arm Plank

Tricep Dip

Glute Bridge

Press Up

Sets:

Repeat above x4 times

Food & Recipes - Day 12

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

Veggie Quesadilla

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

View the full recipe
The Ingredients

½ small red onion

2 red peppers

1 garlic clove

10 cherry tomatoes

45g Cheddar cheese

225g tin kidney beans (you need 190g)

1 tablespoon rapeseed oil (15g)

1 ½ teaspoons ground cumin

2 wholemeal wraps

10g baby spinach leaves

2 tablespoons shop-bought salsa (30g)

2 teaspoons natural yoghurt (3% fat – 10g)

salt (optional) and freshly ground black pepper

 

The Method

Preheat the oven to 200°C/400°F. Peel the red onion and cut into thin slices. Cut the red peppers in half, then remove the seeds and cores and thinly slice. Peel and crush the garlic clove to a paste. Cut the cherry tomatoes in half. Grate the cheese on to a plate. 

 

Drain the kidney beans into a sieve in the sink and rinse under cold running water. 

 

Heat a frying pan over a medium to high heat and add the rapeseed oil. Tip in the onion and peppers and sauté for about 5 minutes until tender and just beginning to pick up a bit of colour. Stir the garlic with the cumin and cook for another minute, stirring. Season lightly with a little salt (optional) and pepper. 

 

Place the wholemeal wraps on a baking sheet and divide the vegetable mixture between them. Spoon over the kidney beans and cherry tomatoes. Sprinkle the cheese on top. Put in the oven for 5 minutes until the cheese is beginning to melt and the bottom of the wraps are crisped up. 

 

Transfer the veggie quesadillas to plates and top with the spinach leaves, salsa and yoghurt. Season with pepper to serve.

 

Veggie Quesadilla

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

View the full recipe
The Ingredients

½ small red onion

2 red peppers

1 garlic clove

10 cherry tomatoes

45g Cheddar cheese

225g tin kidney beans (you need 190g)

1 tablespoon rapeseed oil (15g)

1 ½ teaspoons ground cumin

2 wholemeal wraps

10g baby spinach leaves

2 tablespoons shop-bought salsa (30g)

2 teaspoons natural yoghurt (3% fat – 10g)

salt (optional) and freshly ground black pepper

 

The Method

Preheat the oven to 200°C/400°F. Peel the red onion and cut into thin slices. Cut the red peppers in half, then remove the seeds and cores and thinly slice. Peel and crush the garlic clove to a paste. Cut the cherry tomatoes in half. Grate the cheese on to a plate. 

 

Drain the kidney beans into a sieve in the sink and rinse under cold running water. 

 

Heat a frying pan over a medium to high heat and add the rapeseed oil. Tip in the onion and peppers and sauté for about 5 minutes until tender and just beginning to pick up a bit of colour. Stir the garlic with the cumin and cook for another minute, stirring. Season lightly with a little salt (optional) and pepper. 

 

Place the wholemeal wraps on a baking sheet and divide the vegetable mixture between them. Spoon over the kidney beans and cherry tomatoes. Sprinkle the cheese on top. Put in the oven for 5 minutes until the cheese is beginning to melt and the bottom of the wraps are crisped up. 

 

Transfer the veggie quesadillas to plates and top with the spinach leaves, salsa and yoghurt. Season with pepper to serve.

 

Have you followed your Food Plan Today?

Well done, keep up the good work

×

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

×