Thomas' exercise plan - Day 31


Today is your rest day!

Food & Recipes - Day 31

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Burger & Chips

*Note: if you are lucky enough to have an air fryer then use it to make the chips and you will not need to use any oil for this recipe.

Makes: 2
(Approx 670 kcal per serving)

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The Ingredients

3 tomatoes

¼ cucumber

10g little Gem lettuce leaves

80g baby spinach leaves

350g potatoes

1 tablespoon rapeseed oil 

2 x 100g lean steak burgers (ask your local butcher to make these for you)

2 small seeded brown burger buns

1 teaspoon mustard 

1 teaspoon tomato ketchup 

1 small, pickled gherkin (well drained – 15g)

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 200°C (400°F), gas mark 4. Cut one of the tomatoes into slices and dice the remaining two. Dice the cucumber. Trim the lettuce leaves. Arrange the spinach, diced tomatoes and cucumber into small serving bowls and set aside until needed.

Cut the potatoes into 1cm chips, leaving the skin on and blanch in a large saucepan of boiling water for 3 minutes, then drain well.

Shake the potatoes out onto a roasting tin lined with parchment paper and drizzle over the oil and season with a pinch of salt (optional). Toss with tongs until evenly coated. Bake for 20-25 minutes until crisp and golden brown, turning the potatoes at least twice to ensure they cook evenly.

Meanwhile to make the burgers, heat a griddle or non-stick frying pan over a medium to high heat. Season the burgers with salt (optional) and pepper, then add to the pan and reduce the heat to medium. Cook the burgers for 4 minutes on each side until cooked through and nicely charred. Test with a small knife to ensure they are cooked through.

Meanwhile, toast the burger buns and smear the bottoms with the mustard and the tops with the ketchup. Add the lettuce and tomatoes to the bottom halves and put a burger on top. Slice the gherkins and add to the burgers, then finish with the tops. Arrange on the plates with the chips and serve alongside the salad. 

Veggie Quesadilla

Serves: 2
(Approx 550 kcal per serving)

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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 

1 ½ teaspoons ground cumin

2 wholemeal wraps

10g baby spinach leaves

2 tablespoons shop-bought salsa 

2 teaspoons natural yoghurt 

salt (optional) and freshly ground black pepper

The Method

Preheat the oven to 200°C (400°F), gas mark 6. 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.

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