Thomas' exercise plan - Day 36

Cardio - Running Plan

Walk for 3 minute

Jog for 1 minutes

7 times

How-to Videos

Food & Recipes - Day 36

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Pork & Carrot Stir-fry

Makes: 2
(Approx 550 kcal per serving)

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The Ingredients

80g wholegrain rice

2 pork loin chops 

2 garlic cloves

1 red chilli (optional)

1 1/2 teaspoons ground cumin 

1 tablespoon reduced sodium soy sauce 

1 onion

4 carrots

2 scallions

1 tablespoon rapeseed oil 

handful fresh coriander leaves 

salt (optional) and freshly ground black pepper

The Method

Rinse the rice in a sieve and put in a pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. 

Take a clean chopping board and trim down the pork chops. Cut into thin slices and put in a dish.

Take a clean chopping board and trim the garlic cloves, then peel and then crush to a paste. Cut a red chilli in half and remove the seeds, then finely chop, if using. Add both to the pork and mix to combine. Stir in the cumin and soy sauce. Season with freshly ground black pepper.

Peel the carrots and trim, then cut into thin slices. Peel the onion and cut into slices. Trim the scallions and thinly slice.

Heat a wok or large frying pan over a medium to high heat. Add 1 tablespoon of rapeseed oil and stir-fry the carrots for 1 minute until just beginning to pick up a bit of colour. 

Tip in the marinated pork and stir-fry for 3-4 minutes until the pork is cooked through and piping hot. Add the onion and scallions, reserving a few to garnish and stir-fry for another 1-2 minutes. Check that the pork is fully cooked by cutting through a piece with a small sharp knife – the juices should run clear.

Divide the rice between bowls and put the pork & carrot stir-fry on plates. Scatter over the coriander leaves with the reserved scallions to serve.

Spanakorizo with Feta Cheese

Serves: 2
(Approx 600 kcal per serving)

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The Ingredients

1 onion

1 small fennel bulb (you’ll need about 150g chopped)

2 garlic cloves

10g fresh mint

1 small lemon

½ teaspoon ground allspice

pinch of ground cinnamon

2 tablespoons rapeseed oil 

5 tablespoons tomato puree 

100g brown basmati rice

285g frozen spinach

600ml reduced sodium vegetable stock (from a cube) 

75g feta cheese

salt (optional) and freshly ground black pepper

The Method

Cut the onion in half, then peel and finely chop. Trim the fennel bulb and remove the fronds to use as a garnish. Finely chop the remainder. Peel and crush the garlic. Strip the leaves from the mint and finely chop. Cut the lemon into wedges.

Heat a casserole over a medium heat. Add the oil and sauté the onion and fennel for 4-5 minutes until softened. Season lightly with salt (optional) and freshly ground black pepper. Stir in the garlic, allspice, cinnamon and most of the mint, reserving a little to garnish. Sauté for another minute.

Stir the tomato puree into the onion mixture and then stir in the rice until evenly coated. Pour in the water and season with salt (optional) and pepper. Bring to the boil, then reduce the heat to low and simmer for 20 minutes.

Tip the spinach into the casserole and stir until evenly combined. Return the lid and simmer for another 10 minutes until most of the liquid has absorbed and the rice is tender. It is important to note that this dish traditionally is served quite wet almost soupy. 

Divide the spanakorizo between bowls and crumble over the feta cheese. Garnish with the remaining mint and fennel fronds and some freshly ground black pepper to serve.

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