Wendy's Fitness for life
44U Plan
4 Week Plan
Week 4
Day 1 1 1/2 little Extra used today
Breakfast
40g oats cooked with 200ml semi skimmed milk topped with pineapple and 1 tsp desiccated coconut
Lunch
CHICKEN SALAD
100g cooked chicken big green salad
Plus pot sugar free jelly and small banana
Dinner
MEDITERRANEAN TUNA & PASTA
roast 200g Mediterranean vegetables (courgettes, onions, tomatoes etc) with 1 tbsp olive oil for 20 mins cook 50g pasta drain add to vegetables add 1 tbsp reduced fat pesto and 1 can drained tuna fish
Day 2 1/2 little extras used today
Breakfast
1 slice wholemeal toast topped with 2 eggs scrambled with grilled tomatoes and mushrooms
Lunch
QUICK PEA SOUP
Cook 1 small onion in 2 tsp of water until soft add 300g frozen peas 500ml chicken stock ( made from 2 cubes) bring to boil and simmer for 15 mins whiz in blender stir in 1 tbsp crème fraiche serve with small brown roll and 20g cheese
Dinner
BEEF TACOS
in a little olive oil cook 1 small chopped onion for 3-4 mins add 100g extra lean minced beef cook for 10 mins add 200ml tomato salsa (chopped tomatoes and red onion with parsley and a little white wine vinegar salt and pepper) spoon into 2 warm taco shells, serve with ½ an avocado mashed with a little lemon juice to make guacamole, a little low fat crème fraiche and lots of green salad
Day 3 1/2 little Extra used today
Breakfast
Avocado toast
Mash ½ avocado with 2 tbsp low fat cream cheese spread on 2 sliced wholemeal toast and topped with sliced tomato
Lunch
BUTTERNUT SOUP
Cook 1 chopped onion 1 crushed clove garlic and 500g peeled butternut squash in 200ml vegetable stock (made from cubes) for 5 mins add 400g chopped tinned tomatoes cover and cook for 20-30 mins until soft puree until smooth. – 2 large slices melon wrapped in 2 slices Parma ham
Dinner
CHORIZO RISOTTO
fry 1 finely chopped onion and 2 sliced celery sticks in a little olive oil for 5 mins add 90g risotto rice, cook for 1-2 mins add chicken stock (made with cubes) to cover the rice stir and cook until rice has absorbed the liquid then repeat, (should take approx 500ml stock) add 200g frozen peas and 50g diced chorizo season and cook for 5 more mins. Grate in 15g parmesan Serve with green salad
Plus mixed fruit salad
Day 4 11/2 Little Extra used today
Breakfast
2 sliced wholemeal bread with 2 slices grilled bacon and a little brown/tomato sauce
Lunch
GOATS CHEESE TOAST
mash 60g soft goats cheese with 1 tbsp milk add 15g walnuts and black pepper, spread over 2 slices of granary toast and top with sliced pear and watercress
Dinner
COD WITH FENNEL
in a little olive oil fry 1 chopped onion 1 crushed clove garlic and ½ fennel bulb, cook for 3mins add 200g chopped tomatoes ½ tsp dried oregano 1tsp capers, season and simmer gently, place a large cod fillet skin down on lightly greased baking sheet bake for 10 mins, serve with green beans, and a baked sweet potato and top fish with fennel mixture.
Day 5 1 1/2 little Extra used today
Breakfast
Blend 150grams frozen mixed berries with 150ml semi skimmed milk and 100ml low fat yoghurt
Lunch
MACKEREL & LENTIL SALAD
5 tbsp canned brown lentils mixed with 1 finely chopped celery stick, 4 halved cherry tomatoes 100g flaked smoked mackerel 1 tbsp chopped fresh parsley,1 tbsp reduce fat French dressing, 1 small granary roll.
Plus an apple
Dinner
CHICKEN & BUTTERNUT SQUASH BAKE
place 500g butternut squash peeled and chopped, 1 drained tin butter beans, 2 peeled and quarter red onions, 4 skinless chicken thighs, 2 sliced courgettes and a quartered lemon in a roasting tin, pour over juice of 1 lemon mixed with 1 tbsp olive oil 2 crushed garlic cloves and 1 tbsp honey, sprinkle with fresh rosemary and season bake for 30-40 mins until chicken is cooked through. Serve with 150g new potatoes and green veg.
Day 6 2 1/2 little Extra used today
Breakfast
1 potato pancake topped with 2 poached egg, grilled tomatoes and grilled mushrooms
Lunch
FETA & SOYA BEAN SALAD
80g cooked soya beans mixed with 6 black olives 40g reduced fat feta, 15 tomatoes 25 grams cucumber torn basil leaves and 1 tbsp low fat French dressing
Plus 1 small low fat fruit yoghurt 1 kiwi fruit
Dinner
CHICKEN & MUSHROOM PIE
sauté 1 chicken breast sliced with 1 onion in 1 tbsp olive oil for 5 mins, add 100g chopped mushrooms and cook for 2 mins add 150ml chicken stock (use a cube) 1tbsp whole grain mustard, boil and reduce heat simmer for 5 mins, stir in 100ml low fat crème fraiche transfer to oven proof dish brush 4 filo sheets with milk scrunch into loose balls and place on top, bake in oven for 15 mins gas 6/ 200c serve with jacket potato broccoli and carrots
Day 7 3 little Extra used today
Breakfast
2 Weetabix with 200ml semi skimmed milk plus handful blueberries
Lunch
VEGGIE OMLETTE
In a little olive oil cook ½ red pepper ½ red onion and a handful chopped mushrooms until soft, add to pan beat 2 eggs and mix with a little water- pour over mix and cook until set, you may like to brown the top under a grill, serve with large mixed salad
Plus a pear
Dinner
LAMB & RED WINE SAUCE
In 1 tbsp olive oil fry 1 chopped onion 1 crushed garlic clove add 300ml chicken stock (from cube) 300ml red wine 2 tsp Dijon mustard, bring to boil and reduce until liquid is thick –add 1tbsp redcurrant jelly – grill a large lean lamb steaks for 4-5 mins per side, serve with sauce 200g new potatoes, peas, and carrots