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Susuana's exercise plan - Day 30

Resistance

Structure:

90 secs on, 30 secs off doing each exercise

Exercises:

Sit Stand
Straight Arm Plank
Tricep Dip
Glute Bridge
Press Up

Sets:

Repeat above x3 times

Food & Recipes - Day 30

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

Jeeny’s Asian Glazed Salmon with Broccoli Rice

Jeeny Maltese is a Latin-American born chef and food writer. She is passionate about good eating and good food, making it accessible and approachable for everyone.

Makes: Serves 2 (each serving contains approximately 510 kcal)
(Approx 510 kcal per serving)

View the full recipe
The Ingredients

1 head broccoli (300g)

200g curly kale

2 scallions

1 garlic clove

2.5cm piece fresh root ginger

4 tablespoons reduced sodium soy sauce (60g) 

2 tablespoons honey (30g)

2 x 150g boneless salmon fillets (skin on)

salt (optional) and freshly ground black pepper

The Method

Grate the broccoli florets to make “rice” – you will need 250g in total. Cut the thick stalks out of the curly kale and then finely shred – you need about 150g in total. Trim and finely slice the scallions. Set aside until needed.

Trim and peel the garlic and ginger, then finely grate. Place in a shallow dish with the soy sauce and honey, whisking to combine. Place the salmon fillets, skin side up in the marinade. Leave for at least 5 minutes or up to 20 minutes if time allows.

Heat a non-stick frying pan over a medium heat. Drain the salmon from the marinade and wipe off the excess from the skin (reserving it to use as a sauce and add to the dry frying pan skin-side down. Cook for 3-4 minutes on each side, depending on the thickness of the salmon and how well you like your salmon cooked.

Pour the reserved marinade into the pan with the salmon, reduce the heat and allow the sauce to bubble down for 2-3 minutes and reduce until you have achieved a nice thick glaze, spooning over the salmon occasionally to ensure it cooks evenly and does not catch on the bottom of the pan. Place on plates and keep warm.

Add the shredded kale to the same hot pan and sauté for 4-5 minutes until just turning bright green and arrange on the same plates as the salmon.

Tip the grated broccoli into the pan and season lightly with salt (optional) and freshly ground black pepper. Sauté for 2-3 minutes until it turns bright green. Arrange on plates with the Asian glazed salmon and curly kale, the scatter over the scallions to serve.

Vicki’s Sunshine Buddha Bowl

Vicki Sherry has been a chef for 23 years. Working firstly in Dublin she is now based in Clonakilty West Cork working at Clonakilty Park Hotel for 14 years where she is senior Chef de Partie.

Serves: Serves 2 (each serving contains approximately 500 kcal)
(Approx kcal per serving)

View the full recipe
The Ingredients

2 red peppers

1 small sweet potato (you need 120g)

1 tablespoon rapeseed oil (15g)

4 eggs (at room temperature)

60g wholemeal cous cous

½ ripe avocado

25g rocket

1 teaspoon mixed seeds (5g)

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 180°C/350°F. Place the red peppers in a small baking tin and roast for 35-40 minutes until the skin is shrivelled and blistered. Remove the peppers from the oven and put in a large bowl, then cover with clingfilm and leave to cool. This will make it much easier to peel off the skins.

Once the peppers are cool, remove the skin, cores and seeds and slice the flesh. Peel the sweet potato and cut into cubes – you’ll need 120g. Place in a small baking tin and drizzle over the oil. Season lightly with salt (optional) and freshly ground black pepper and roast for about 15 minutes until cooked through and tender.

Place the eggs in a pan and cover with water. Bring to the boil, then reduce the heat to a simmer and cook for 6 minutes.

As soon as the eggs are cooked drain off the hot water and let the cold tap run over them for about 1 minute, then leave in a bowl of cold water for 2 minutes until they are cool enough to handle. Crack the shells all over and then peel the shells off. Cut in half.

Place the cous cous in a bowl and pour over 120ml of boiling water. Cover with a plate and set aside for 5 minutes.

Peel the avocado and remove the stone, then slice the flesh.

Fluff up the cous cous with a fork and divide into bowls. Add the roasted sweet potato, peppers, rocket and egg halves. Scatter over the mixed seeds to garnish.

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