Edamame & Veggie Rice Bowl, Hoisin Bok Choy Rice, Soft Boiled Eggs, Israeli Chopped Vegetable Salad, Chicken with Lemon and Garlic, Panettone French Toast, Hoisin Chicken Lettuce Cups, Grilled Fattoush Salad, My Hot Med Sandwich, Asparagus Carbonara, Warm Chicken and Vegetable Salad, Sticky Hoisin Chicken, Comforting Sausage Bake, Clementines with Star Anise, Creamy Pasta with Asparagus & Peas, Stewed Okra with Tomatoes, Anti-Allergy Tea, Oven Roasted Asparagus, Healthy Chocolate Smoothie, Exercise Recovery Smoothie, Hard Boiled Eggs, Hummus and Crackers, Dark Chocolate-Covered Almonds ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 22 December 2024

Weekly Meal Plan

Shopping List

Breakfast

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Edamame & Veggie Rice Bowl

Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Servings: 3
  • 3/2 c. Rice, cooked
  • 3 c. Frozen Mixed Vegetables, roasted
  • 3/4 c. Frozen Edamame Beans
  • 6 tbsp. Fresh Cilantro (Coriander), chopped
  • 3/4 c. Avocados, diced
  • 6 tbsp. Green Onions (Scallions)
  • 6 tbsp. Citrus-Lime Vinaigrette
  • Arrange rice, veggies, edamame and avocado in a 4-cup sealable container or bowl.
  • Top with scallions and cilantro. Drizzle with vinaigrette just before serving.
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Hoisin Bok Choy Rice

Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Servings: 4
  • 4/3 c. White Basmati Rice
  • 8 Green Onions (Scallions)
  • 4 Fresh Mixed-Color Chilies
  • 4 Bok Choy, 8 oz
  • 4 tbsp. Hoisin Sauce
  • Cook the rice in a pan of boiling salted water according to the package instructions, then drain. Meanwhile, trim and finely slice the scallions, putting the white slices into a bowl. Seed and finely chop the chilies, add to the bowl with 1 tablespoon of red wine vinegar and a little sea salt and black pepper, and mix well to make a dressing.
  • Halve the bok choy lengthways and place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil. Once charred, toss in the grees scallion slices, then stir in the hoisin. Let it glaze for 1 minute, then mix in the rice for 1 final minute. Spoon over the chili dressing, and serve up.
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Soft Boiled Eggs

Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Servings: 3
  • 3 Eggs
  • Place eggs in cold water, enough to cover the eggs by about an inch.
  • Bring the water up to a rolling boil using high heat. Then remove from heat.
  • Cover and let simmer for 8 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.

Lunch

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Israeli Chopped Vegetable Salad

Prep time: 12 min
Cook time: 0 min
Total time: 12 min
Servings: 4
  • 1 Red Bell Peppers, seeded
  • 1 Green Bell Peppers, seeded
  • 1 Yellow Bell Peppers, seeded
  • 1 Large Carrots
  • 1 Cucumbers
  • 6 Red Tomatoes
  • 3 Garlic Cloves, finely chopped
  • 3 Green Onions (Scallions), thinly sliced
  • 2 tbsp. Fresh Cilantro (Coriander), chopped
  • 2 tbsp. Fresh Dill
  • 2 tbsp. Mint Leaves
  • 2 tbsp. Fresh Parsley
  • 1 Fresh Red Chilies, chopped
  • 3 tbsp. Extra Virgin Olive Oil
  • 1 Lemons, juiced
  • 1/8 tsp. Salt & Black Pepper
  • Using a sharp knife, finely dice the red, green and yellow peppers, carrot, cucumber and tomatoes and place them in a large mixing bowl.
  • Add the garlic, spring onions, coriander, gill, parsley, mint and chilli, is using, to the chopped vegetables and toss together to combine.
  • Pour the olive oil and lemon juice over the vegetables, season with salt and pepper to taste and toss together. Chill before serving.
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Chicken with Lemon and Garlic

Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Servings: 4
  • 4 Boneless Skinless Chicken Breast Fillets
  • 8 Garlic Cloves, finely chopped
  • 2 Shallots, finely chopped
  • 4 tbsp. Olive Oil
  • 2 Lemons, juiced
  • 2 tsp. Paprika
  • 4 tbsp. Fresh Parsley
  • 1/4 tsp. Salt & Black Pepper
  • 2 tsp. Fresh Parsley, to garnish
  • 2 Lemons, wedged, to serve
  • Remove the little fillet from the back of each breast portion. If the breast still looks fatter than a finger, bat it with a rolling pin to make it thinner. Slice all the chicken meat into strips.
  • Heat the oil in a large frying pan. Stir-fry the chicken strips with the shallot, garlic and paprika over a high heat for about 3 minutes until cooked through.
  • Add the lemon juice and parsley and season with salt and pepper to tase. Serve hot with lemon wedges, garnished with flat leaf parsley.
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Panettone French Toast

Prep time: 2 min
Cook time: 6 min
Total time: 8 min
Servings: 4
  • 4 Slices of Panettone Bread, halved
  • 2 Eggs
  • 2 tbsp. Butter | Sunflower Oil
  • 1 tbsp. Superfine Sugar, to serve
  • 1/2 c. Frozen Mixed-Berries, to serve
  • Break the eggs into a bowl and whisk lightly, then tip them into a shallow dish. Heat the butter or oil in a large non-stick frying pan.
  • Dip the panettone slices in the egg and fry for 2-3 minutes on each side until golden brown. Drain, dust with sugar and serve with the berries.
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Hoisin Chicken Lettuce Cups

Prep time: 2 min
Cook time: 10 min
Total time: 12 min
Servings: 3
  • 1 Mangos
  • 2 tbsp. Hoisin Sauce
  • 2 Boneless Skinless Chicken Breasts
  • 1 Head of Romaine Lettuce, 10 oz
  • 1 c. Watercress Sprouts
  • Put a grill pan on high heat. Cut the two cheeks off the mango, slice each into three lengthways, then slice off the skin and discard. Dice all of the flech into ½-inch cubes. Scrunch the stone over a bowl, to extract any pulp and juice, mix with the hoisin to make a dressing, and divide between two little bowls.
  • Flatten the chicken breasts by pounding them with your fists until the fat end is the same thickness as the skinny end. Rub with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. then grill for 2-3 minutes on each side, or until bar-marked and cooked through. Meanwhile, trim the lettuce, click the leaves apart, and divide between two plates, snipping the cress alongside.
  • Divide up the mango and the hoisin bowls. Slice chicken and arrange on the plates, then tuck in, using the lettuce cups as a receptable to hold everything.
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Grilled Fattoush Salad

Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Servings: 4
  • 3/2 tbsp. Sumac
  • 3 Red Onions
  • 2 English Cucumbers
  • 12 oz. Mixed-Color Cherry Tomatoes
  • 4 Pita
  • Place a grill pan on high heat. Drizzle 5 tablespoons of extra virgin olive oil and 2 tablespoons of red wine vinegar into a large shallow serving bowl, season with a pinch of sea salt and black pepper, mix in the sumac and put aside.
  • Peel the onions and slice into 1/2-inch rounds, then grill until softened and nicely charred on both sides, using tongs to transfer them straight to the dressing as you go.
  • Meanwhile, roughly peel the cucumbers, slice in half lengthways and use a teaspoon to scrape out and discard the seeds, then slice in half across the middle (to fit the pan).)
  • When there's space on the grill, lay in the cucumber, turning until beautifully bar-marked. Remove to a board, curdely slice up, the add to the bowl.
  • Quarter and add the tomatoes to the bowl. Slice the pitas in 3/4-inch strips, then toast on the grill pan. Toss everything together, season to perfection and serve straight away.
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My Hot Med Sandwich

Prep time: 1 min
Cook time: 15 min
Total time: 16 min
Servings: 4
  • 8 Boneless Skinless Chicken Thighs
  • 2 Small Rustic Baguette (7 oz)
  • 2 oz. Jarred Roasted Red Peppers (1 large)
  • 2 oz. Black Olives, with Pits (8 total)
  • 4 tbsp. Pesto | Pistou
  • Halve the chicken thighs, then season with sea salt and black pepper. Place in a large on-stick frying pan on a medium heat with 1/2 a tablespoon of olive oil and cook for 15 minutes, or until golden and cooked through, turning regularly.
  • Slice the baguette in half lengthways and place in the pan to quickly toast and soak up all the tasty cooking juices.
  • Drain the pepper and slice lengthways into slivers, pit and tear the olives, then add them both to the pan and cook for a couple of minutes, tossing occasionally.
  • Spread the base of the baguette generously with the pesto. Pile the chicken and pepper filling on top, pop the lid on and squash and press down. Slice up, dig in and enjoy.

Dinner

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Asparagus Carbonara

Prep time: 3 min
Cook time: 12 min
Total time: 15 min
Servings: 4
  • 10 oz. Penne Pasta
  • 12 oz. Asparagus Spears
  • 4 Eggs
  • 7/4 oz. Pecorino Cheese | Parmesan Cheese
  • 4 Smoked Pancetta Slices | Smoked Bacon Slices
  • Cook the pasta in a large pan of boiling salted water according to the package instructions. Meanwhile, snap the woody ends off the asparagus, then slice the spears roughly the same length as the pasta, having any thick spears lengthways. Separate the eggs, putting the yolks into a bowl (save the whites for making meringues another day), then finely grate in the cheese and mix together.
  • Finely slice the pancetta, then place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil and a generous pinch of black pepper and cook for 4 minutes, or until golden and crisp. Add the asparagus to the pancetta for 3 minutes, then drain the pasta, reserving a cupful of starchy cooking water.
  • Tip the pasta into the pancetta pan, toss and stir everything together, then remove from the heat and wait 2 minutes for the pan to cool slightly (if the pan's too hot, it'll scramble; get it right and it'll be smooth, silky and deliciously elegant).
  • Loosen the egg mixture with a spash of cooking water, then pour over the pasta, tossing and stirring vigorously - the egg will gently cook in the residual heat. Season to perfection. Adjust the consistency with extra cooking water, if needed, and finish with a pinch of pepper and an extra grating of cheese, if you like.
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Warm Chicken and Vegetable Salad

Prep time: 7 min
Cook time: 10 min
Total time: 17 min
Servings: 6
  • 2 oz. Mixed Salad Leaves
  • 2 oz. Fresh Baby Spinach
  • 2 oz. Watercress
  • 2 tbsp. Chili Sauce
  • 2 tbsp. Dry Sherry
  • 1 tbsp. Light Soy Sauce
  • 1 tbsp. Ketchup
  • 2 tbsp. Olive Oil
  • 8 Shallots, finely chopped
  • 1 Garlic Cloves, crushed
  • 12 oz. Boneless Skinless Chicken Breast Fillets, cut into thin strips
  • 1 Red Bell Peppers, seeded and sliced
  • 3/2 c. Fresh Podded Snow Peas
  • 14 Canned Baby Corn, drained and halved
  • 10 oz. Brown Rice, cooked
  • 1/8 tsp. Salt & Black Pepper
  • 1 tsp. Fresh Parsley, to garnish
  • Tear and large salad leaves into smaller pieces. Arrange, with the spinach leaves, on a serving dish. Add the watercress and toss to mix.
  • In a small bowl, mix together the chilli sauce, dry sherry, light soy sauce and tomato ketchup and set aside.
  • Heat the oil in a large non-stick frying pan or wok. Add the shallots and garlic and stir-fry over medium heat for 1 minute.
  • Add the chicken and stir-fry for 3-4 minutes, then add the pepper, snow peas, baby corn and rice and stir-fry for 2-3 minutes more.
  • Pour in the chili sauce mixture and stir-fry for 2-3 minutes, until hot and bubbling. Season to taste. Spoon the chicken mixture over the salad leaves, toss together to mix and serve immediately, garnished with a fresh flat leaf parsley sprig.
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Sticky Hoisin Chicken

Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Servings: 2
  • 2 Chicken Legs
  • 8 Green Onions (Scallions)
  • 1 Fresh Mixed-Color Chilies
  • 2 Blood Oranges (ORANGES | BLOOD ORANGES)
  • 2 tbsp. Hoisin Sauce
  • Preheat the oven to 350°F. Put a non-stick overproof frying pan on a high heat. Pull off the chicken skin, put both skin and legs into the pan, season with sea salt and black pepper, and let the fat render out and the chicken get golden for 5 minutes, turning halfway, while you trim the scallions and halve across the middle, putting the green halves aside. Toss the white scallions into the pan, then transfer to the oven for 15 minutes. Meanwhile, seed the chilies, then finely slice lengthways with the green scallions and pop both into a bowl of ice cold water to curl and crisp up. Peel the oranges, finely slice into rounds, and arrange on your plates.
  • Remove the chicken skin and soft scallions from the pan and put aside. Cook the chicken for 10 more minutes, or until tender and cooked through. In a bowl, loosen the hoisin with a splash of red wine vinegar, then spoon over the chicken. Leave it in the oven while you drain and divide up the salad. Sit the chicken and soft scallions on top and crack over the crispy skin.
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Comforting Sausage Bake

Prep time: 10 min
Cook time: 45 min
Total time: 55 min
Servings: 4
  • 5/4 lb. Mixed-Color Cherry Tomatoes
  • 4 Garlic Cloves
  • 7 oz. Rosemary Focaccia
  • 23 oz. White Beans
  • 12 Chipolata | Small Pork Sausages
  • Preheat the oven to 350°F. Halve the cherry tomatoes, peel and finely slice the garlic, and tear the bread into bite-sized chunks. Place it all in a 14x12-inch roasting pan, pour in the beans and their juice, drizzle with 1 tablespoon of olive oil and red wine vinegar, add a splash of water, and mix it all together. Quickly pinch and twist each chipolata in the middle to make two mini ones, then randomly dot them around your bake, lightly pressing them into the beans and tomatoes.
  • Roast for 45 minutes, or until everything is golden, bubbling, and delicious.

Sides

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Clementines with Star Anise

Prep time: 6 min
Cook time: 12 min
Total time: 18 min
Servings: 6
  • 1 Limes
  • 3/2 c. Sweet Dessert Wine, such as Sauternes
  • 6 tbsp. Superfine Sugar
  • 6 Whole Star Anise
  • 1 Cinnamon Stick
  • 1 Vanilla Bean
  • 2 tbsp. Cointreau, or other orange liqueur
  • 12 Clementines | Tangerines | Seedless Oranges
  • Thinly pare 1 or 2 strips of rind from the lime. Put them in a pan, with the dessert wine, sugar, star anise and cinnamon stick. Split the vanilla pod and add the seeds to the pan. Bring to a boil, then lower the heat and simmer for 10 minutes.
  • Remove the pan from the heat and leave to cool, then stir in the liqueur.
  • Peel the clementines. Cut some of them in half and place them all in a large dish. Pour over the wine and chill before serving.
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Creamy Pasta with Asparagus & Peas

Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Servings: 4
  • 2 c. Fusilli Pasta
  • 1 c. Fusilli Pasta, frozen peas
  • 2 c. Asparagus Spears, woody ends removed, cut into lengths
  • 1 c. Lemons, zested and juiced
  • 1 c. Shredded Chedder Cheese, with chives
  • Cook the pasta following the pack instructions. Two minutes before the end of the cooking time, add the asparagus and peas. Boil everything together for the final 2 mins, then scoop out and reserve a cup of the cooking liquid from the pan before draining the pasta and veg.
  • Return the pasta and veg to the pan and add the lemon zest, soft cheese and seasoning. Add a squeeze of lemon juice to taste and stir in 2-3 tbsp of the cooking liquid to loosen the sauce.
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Stewed Okra with Tomatoes

Prep time: 2 min
Cook time: 25 min
Total time: 27 min
Servings: 4
  • 14 oz. Red Tomatoes, chopped, with onions and garlic
  • 6 tbsp. Fresh Cilantro (Coriander), chopped
  • 7/4 lb. Fresh Okra | Frozen Okra, thawed
  • 1/4 tsp. Cinnamon
  • 1/4 tsp. Cumin
  • 1/4 tsp. Garlic Cloves, diced
  • 1/8 tsp. Salt & Black Pepper
  • Heat the tomatoes and the cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and freshly ground black pepper and bring to the boil.
  • Add the okra and cook, stirring constantly, for 1-2 minutes. Reduce the heat to low, then simmer, stirring occasionally, for 20 minutes, until the okra is tender.
  • Taste for spicing and seasoning, and adjust if necessary, adding more of any one spice, salt or pepper to taste. Stir in the remaining coriander. Serve hot, warm or cold.
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Anti-Allergy Tea

Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Servings: 3
  • 3 Nettle Tea Bag
  • 3 Chamomile Tea Bag
  • 3 tbsp. Cloudy Honey
  • 3/2 tsp. Ginger
  • 3/4 Lemons
  • Place all ingredients in a tea cup or mug and cover with boiling water. Let steep for 5-10 minutes, then remove the tea bags, ginger and lemon. Relax and enjoy!
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Oven Roasted Asparagus

Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Servings: 3
  • 3/2 c. Asparagus Spears
  • 3 tbsp. Olive Oil
  • Preheat the oven to 425 degrees Fahrenheit.
  • Place the trimmed asparagus in an even layer on a baking sheet and drizzle it with olive oil. Roll the stalks in the oil to ensure it coats every inch.
  • Place the asparagus in the center rack in the oven, and bake it for 10-12 minutes. When it is fork-tender, it’s done cooking.

Snacks

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Healthy Chocolate Smoothie

Prep time: 5 min
Cook time: 0 min
Total time: 5 min
Servings: 4
  • 2 Bananas
  • 2 c. Fresh Spinach | Fresh Kale
  • 16 oz. Water | Dairy-Free Milk
  • 2 tbsp. Cocoa Powder
  • 3/2 c. Frozen Strawberries | Frozen Raspberries
  • 2 c. Ice Cubes
  • Place all of the above ingredients in a high-speed blender and enjoy right away.
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Exercise Recovery Smoothie

Prep time: 5 min
Cook time: 0 min
Total time: 5 min
Servings: 3
  • 3/2 c. Frozen Blueberries | Frozen Blackberries
  • 3/2 c. Cantaloupe Melon, seeded and peeled
  • 3/4 c. Protein Powder, unflavored or vanilla (see link in introduction)
  • 3 tsp. Flax Seeds
  • 3/4 c. Almonds
  • 3 c. Coconut Water
  • 3/8 tsp. Pink Himalayan Salt
  • 6 Ice Cubes
  • Place all the ingredients into a high-speed blender and blend until completely smooth. Serve immediately.
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Hard Boiled Eggs

Prep time: 2 min
Cook time: 10 min
Total time: 12 min
Servings: 3
  • 3 Eggs
  • Place eggs in cold water, enough to cover the eggs by about an inch.
  • Bring the water up to a rolling boil using high heat. Then remove from heat.
  • Cover and let simmer for 10 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.
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Hummus and Crackers

Prep time: 1 min
Cook time: 0 min
Total time: 1 min
Servings: 2
  • 1/2 c. Sabra Classic Hummus
  • 1/2 oz. Crackers
  • Dip the crackers in the hummus. Enjoy!
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Dark Chocolate-Covered Almonds

Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Servings: 4
  • 3/4 c. Dark Chocolate Chips (70%)
  • 3/2 c. Almonds
  • 1/4 tsp. Sea Salt
  • Line a baking sheet with parchment paper.
  • Place chocolate chips in a medium-sized microwave-safe bowl. Microwave in 30-second increments, stirring in between, until fully melted.
  • Add almonds to the bowl and toss to coat in melted chocolate.
  • Transfer almonds one-by-one to prepared baking sheet, leaving any excess chocolate in the bowl. Sprinkle lightly with sea salt.
  • Refrigerate until set, about 30 minutes. Enjoy 1/4 cup per serving. Store almonds for future snacking in an airtight container in the refrigerator for up to 2 weeks.