Thomas' exercise plan - Day 30

Week Five Resistance - Day 1

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

Food & Recipes - Day 30

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

Paul’s Salmon Tin Foil Dinner

Makes: 2
(Approx 630 kcal per serving)

View the full recipe
The Ingredients

300g potatoes (preferably Rooster)

400g bunch asparagus

2 tablespoons rapeseed oil 

1 teaspoon garlic granules 

2 x 130g boneless and skinless salmon fillets

250g cherry tomatoes on the vine

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 180°C (350°F), gas mark 4. Cut the potatoes into slices, then place in a colander and rinse off any excess starch. Place in a tea towel and dry well. Trim the asparagus spears. 

Line a baking tin with tin foil. Scatter over the potato slices and drizzle with the half the oil. Season with salt (optional) and pepper, then sprinkle the garlic on top. Mix until evenly combined and bake for 9 minutes.

Remove the tin from the oven and turn the potatoes over. Make space for the salmon fillets, then season with salt (optional) and pepper and nestle in the cherry tomatoes on the vines. Drizzle with a little more of the oil and roast for another 5 minutes. 

Return the salmon from the oven and scatter over the asparagus and drizzle with the rest of the oil. Roast for 6-7 minutes until the salmon is tender and the potatoes and asparagus are cooked through. Check that the salmon is cooked with a sharp knife.

Arrange the salmon on plates with the potatoes, asparagus and cherry tomatoes to serve.

Black Bean Burrito

Serves: 2
(Approx 500 kcal per serving)

View the full recipe
The Ingredients

1 garlic clove

½ small red onion

20g baby spinach leaves

400g tin black beans (240g drained)

1 tablespoon rapeseed oil 

45g tinned kidney beans (drained and rinsed)

150ml water

¼ teaspoon dried chilli flakes

200g tin chopped tomatoes (or ½ regular tin)

2 wholemeal wraps

20g Cheddar cheese

2 tablespoons salsa (shop-bought)

salt (optional) and freshly ground black pepper

The Method

Trim and peel the garlic, then crush the garlic with a garlic crusher. Peel off the skin the red onion and cut into dice. Shred the spinach leaves. 

Drain and rinse the black beans in a sieve.

Heat a frying pan over a medium heat and add the rapeseed oil. Stir in the garlic and add the kidney beans with the black beans and sauté for 1-2 minutes. Pour in the water and then add chilli flakes, chopped tomatoes and onion. Stir to combine. Bring to the boil, then season with a little salt (optional) and plenty of freshly ground black pepper. Reduce the heat to low and simmer for about 5 minutes to reduce, stirring occasionally.

Take a clean frying pan and put back on a medium heat. Add each wholemeal wrap for 10-15 seconds on each side, using a tongs to turn them over.

Put on a clean chopping board and add the bean mixture. Grate over the cheese and scatter the spinach on top. Finish with the salsa. Tuck in the ends and fold into a burrito shape. Cut the black bean burrito in half and arrange on a plate to serve.

Have you followed your Food Plan Today?

Well done, keep up the good work

Operation Transformation 2023 ×

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