Thomas' exercise plan - Day 6

Cardio - Walking Plan

30 minutes walk

How-to Videos

Food & Recipes - Day 6

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Main Meal of the Day
Vegetarian Option
Snacks & Extras

Chicken & Cherry Tomato Spaghetti

Makes: 2
(Approx 650 kcal per serving)

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The Ingredients

130g wholewheat spaghetti 

3 garlic cloves

1 onion

400g cherry tomatoes

2 teaspoons rapeseed oil

large handful of fresh basil leaves

1 tablespoon tomato puree 

225g shredded skinless and boneless chicken (leftover roast or rotisserie)

25g Parmesan block

salt (optional) and freshly ground black pepper

The Method

Preheat the grill to high and line a large baking tin with foil. Swirl the spaghetti into a large pan of boiling water with a pinch of salt (optional). Cook for 10-12 minutes until cooked through and tender.

Meanwhile, smash the garlic cloves and remove the skins. Cut the onion in half and then into slices. Put on to the lined baking tin with the cherry tomatoes and season with salt (optional) and pepper. Drizzle over the oil and place under the grill for 6-8 minutes until nicely charred. 

Transfer the contents of the baking tin into a blender and add the half of the basil and the tomato puree. Whizz until smooth. 

Drain the spaghetti and return to the pan over a low heat with the tomato sauce and chicken. Toss until evenly combined. 

Divide the chicken and cherry tomato spaghetti between bowls and add the rest of the basil. Using a vegetable peeler, pare the Parmesan on top and add a good grinding of black pepper to serve.

Potato & Egg Salad

Serves: 2
(Approx 500 kcal per serving)

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The Ingredients

350g baby new potatoes 

1 garlic clove

¼ cucumber

10 cherry tomatoes on the vine

4 teaspoons apple cider vinegar

2 teaspoon mustard

3 tablespoons rapeseed oil

handful fresh soft herbs (such as chives and/or mint)

4 eggs

1 butterhead lettuce

1 tablespoon capers (well rinsed)

handful fresh basil leaves

salt (optional) and freshly ground black pepper

The Method

Put the potatoes into a steamer and cook for 15-20 minutes until completely tender. 

Meanwhile, peel and crush the garlic. Cu the cucumber in half and cut into slices. Cut the cherry tomatoes into quarters. Strip the herbs off the stalks and finely chop – about two teaspoons is ideal.

Make the dressing, put the vinegar in a screw-topped jar with the garlic, mustard and season lightly with salt (optional) and pepper. Shake to dissolve and then add the oil and herbs and shake again to form an emulsion. 

Leave the potatoes until cool enough to handle, then cut into quarters and put in a bowl, adding a generous tablespoon of the dressing, stirring gently to combine.

Bring a pan of water to the boil and simmer the eggs for 7 minutes, then drain, cool, peel and halve.

Remove the outer leaves from the lettuce and then roughly tear up the leaves and put on plates. Scatter over the potatoes, cucumber, cherry tomatoes and capers. Add the eggs and then, drizzle over the rest of the dressing and tear the basil leaves on top to serve. 

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