The More Plan diet: week 2

Did you see the More Plan diet week 1 in the latest issue of healthy? If you can’t get enough of the satisfying, delicious recipes, follow week 2 of the plan here:

Week 2

Breakfast – under 400 cals

Day 8
Peanut Butter Porridge: Cook 45g porridge oats with a pinch of cinnamon and 250ml skimmed milk, then stir in 1 tbsp peanut butter and add a drizzle of honey (optional).

Day 9
Fruit and nut muesli: Mix 45g muesli with 150g low-fat plain Greek yoghurt, then stir in a 75g of blueberries, ½ sliced banana and 15g chopped hazelnuts.

Day 10
Overnight oats with apple and chia seeds: Mix 40g oats, a pinch of cinnamon and 200ml skimmed milk or low-fat plain yoghurt, with a drizzle of honey, a chopped apple and 1 tbsp chia seeds in a bowl. Cover and leave in the fridge overnight.

Day 11
Cinnamon and banana porridge: Cook 45g porridge oats with a little cinnamon, 250ml skimmed milk and 1 sliced banana, then add a drizzle of honey.

Day 12
Scrambled egg and avocado toast: Roughly mash ½ an avocado on 1 slice wholewheat toast, then top with 1 scrambled egg and a few cherry tomatoes.

Day 13
Greek yoghurt and clementines: 150g low-fat plain Greek yoghurt with 25g chopped walnuts or almonds and a drizzle of honey; plus 2 clementines.

Day 14
Banana cinnamon yoghurt: Combine 150g 2% fat plain Greek yoghurt with 1 sliced banana, a pinch of cinnamon, 15g flaked almonds and 1 tsp maple syrup.

Lunch – under 400 cals

Day 8
Chicken and bean salad: Combine 100g chopped cooked chicken breast, 50g cherry tomatoes, 1 chopped spring onion, ¼ tin cannellini beans and a handful of baby spinach, plus 2 tsp olive oil and vinegar dressing.

Day 9
Houmous and avocado sandwich: Wholewheat pitta (or 2 slices of wholewheat bread) filled with 2 tbsp houmous, ½ small avocado (sliced), a handful of watercress or rocket and a few cherry tomatoes; plus 1 apple

Day 10
Kale, leek and broccoli soup (see recipe, below), with 1 tbsp grated cheese and 1 wholegrain roll; plus 125g fresh berries.

Makes 2 servings
1 tbsp. light olive or rapeseed oil
1 onion, finely sliced
1 leek, sliced
125 g kale, finely shredded
125 g broccoli florets
1 potato, peeled and diced
500 ml vegetable stock

Heat the olive oil in a heavy-based saucepan over a moderate heat. Add the onion and leek and cook gently for about 5 mins. Add the kale, broccoli and potato to the pan and mix well. Cook gently over a moderately low heat for a few mins, stirring occasionally, then add the stock. Bring to the boil then simmer for 15 mins, or until the vegetables are tender.

Day 11
340g Biona Organic Spiced Pumpkin Soup, with 1 tbsp cheddar cheese and a whole grain roll; plus 2 satsumas.

Day 12
Salmon and avocado salad: 1 salmon fillet with ½ avocado, handful of spinach and watercress salad, red pepper slices and a few cherry tomatoes; plus 2 clementines.

Day 13
Baked sweet potato with vegetable chilli (see recipe, below)

1 sweet potato
2 tsp light olive oil
1 red pepper, seeded and sliced
½ red onion, sliced
200g red kidney beans in chilli sauce
2 tbsp grated cheddar

Bake the sweet potato for 50-55 min at 190C/170C fan/gas mark 5. Heat the oil in a large pan and cook the pepper and onion for 5 mins. Add the beans, cover and simmer for 10 mins. Spoon the chilli over the baked sweet potato and scatter over the cheese.

Day 14
Chicken and tomato sandwich: 2 slices of wholegrain bread with 40g chargrilled chicken, a few tomato slices, a big handful of watercress and 2 tsp mayonnaise; plus 125g red grapes

Dinner – under 400 cals

Day 8
Spinach and pea frittata (see recipe, below), with a big leafy salad.

Serves 2
1 potato, peeled and sliced
75g frozen peas
2 tsp light olive oil
1 onion, finely sliced
1 garlic clove, crushed
4 eggs
Salt and freshly ground black pepper
200g baby spinach

Cook the potato in a small of boiling water for 5-6 mins or until tender. Add the peas during the last 3 mins. Drain. Heat the olive oil in a frying pan, add the onions and garlic and sauté for 4-5 mins or until they are softened. Beat the eggs in a large bowl and season with salt and freshly ground pepper. Add to the pan, stir in the potatoes, peas and spinach and cook over a medium heat for a few minutes until the eggs are almost set. Place the pan underneath a hot grill to finish cooking. The frittata should be set and golden on top. Slide a knife around the edge and slide the frittata on to a large plate. Serve in wedges with a leafy salad.

Day 9
Fish stew: Fry ½ small sliced fennel bulb and 1 crushed garlic clove in 2 tsp coconut oil for 5 mins. Stir in 125ml fish or vegetable stock and 200g tinned tomatoes and cook for a further 5 mins. Add 125g white fish fillet (cut into chunks), season and cook for about 5 mins until the fish is cooked. Serve with 2 tbsp cooked quinoa.

Day 10
Chickpea and vegetable curry: Cook ½ chopped onion and 1 garlic clove in 1 tsp light olive oil or coconut oil. Add 125g prepared vegetables, such as carrots, broccoli and butternut squash, 200g tinned tomatoes, 200g tinned chickpeas (drained) and 2 tsp curry paste and simmer for 15 mins until vegetables are tender. Add 75g baby spinach and simmer a further 3 mins. Serve with 1 tbsp plain yoghurt and 2 tbsp cooked wholegrain rice.

Day 11
Chicken and kale: Slice 125g chicken breast fillet into 1 cm strips, toss in 1 tbsp soy sauce and sauté in 2 tsp coconut oil with a crushed garlic clove and ½ tsp chopped ginger for 1 min. Add ½ chopped red pepper and 75g shredded curly kale. Stir-fry for 3 mins, add 15g cashews, cover and cook for 2 mins. Serve with 75g cooked rice noodles.

Day 12
Tofu, noodle and vegetable stir-fry (see recipe, below)

Serves 2
1 tsp light olive or sesame oil
½ onion, sliced
1 garlic clove, crushed
½ tsp grated fresh ginger, grated
¼ red pepper, chopped
300g vegetables (eg green beans, red peppers, broccoli florets)
1 tbsp tamari
125ml water
200g marinated tofu
300g straight-to-wok rice noodles

Heat the oil in a wok and stir-fry the onion, garlic and ginger on a medium to high heat for 2 mins. Add the prepared vegetables and stir-fry for another 2 mins. Add the tamari and water, cook for another 2 mins, then add the tofu and noodles. Continue cooking for a further 2 mins, then serve immediately.
Day 13
Prawn and vegetable stir-fry (see recipe, below)

Serves 2
1 tbsp olive oil
1 small onion, sliced
1 garlic clove, chopped
2.5 cm piece fresh root ginger, finely chopped
1 carrot, cut into batons
½ red pepper, thinly sliced
50g baby corn
100ml hot vegetable stock
50g spinach
100g frozen cooked king prawns, thawed
2 tbsp soy sauce
300g straight-to-wok egg noodles
25g cashew nuts

Heat the oil in a wok or large frying pan. Add the onion and fry for 2 mins, then add the garlic, ginger, carrots, pepper and baby corn. Cook for a further 1 min, then pour over the stock and simmer for 3 mins until the vegetables are nearly cooked. Add the spinach and cook for 1-2 mins, until just wilted. Stir in the prawns, soy sauce and noodles. Heat through until piping hot – about 1-2mins. Scatter over the cashews and serve.

Day 14
125g grilled or baked white fish with 200g vegetables (mixture of red peppers, courgette, aubergine and cherry tomatoes), plus 1-2 sprigs rosemary, roasted in 2 tsp olive oil at 200°C/180°C/gas mark 6 for about 30 mins, and a small baked sweet potato.

Snacks – under 400 cals

Day 8
25g cashew nuts, 6 soft dried apricots and 1 banana

Day 9
3 oatcakes with 45g peanut butter

Day 10
½ mango and 50g cashews

Day 11
150g low-fat plain Greek yoghurt with 25g chopped nuts, 25g raisins and a drizzle of honey.

Day 12
150g fresh fruit with 150g low-fat Greek yoghurt and 1 tbsp almonds

Day 13
1 slice of wholegrain toast, topped with 1 tbsp honey and a sliced banana

Day 14
Blueberries and almond smoothie: 1 banana, 100g blueberries, 1 tbsp almond butter, 150ml almond milk and 15g oats

Summary

Article Name

The More Plan diet: week 2

Description

Did you see week 1 of the More Plan diet in the latest Healthy? Here's the diet plan for week 2.

Author

Francesca Specter

Publisher Name

Healthy Magazine

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