Weightloss Meal Plan

BREAKFAST:

Smoothie – 150g mixed berries, 100mls fresh unsweetened juice – orange
Overnight oats – 200ml almond milk, 120g spinach, 75g oats, blend together
Protein pancakes – 1 banana, 30g protein powder, 1 egg, 25g oats – blend together

LUNCH:

Veg soup – All veggies in the pan, bring to boil, simmer for 1 hour, stirring occasionally, add black pepper to your taste.
Goats cheese, spinach, red pepper – Add veg to pan, beat eggs and season, put into a pan – medium heat,
scatter goats cheese, then pop under grill 1-2 mins, serve hot or cold, with salad.

DINNER:

Meatballs – 200g lean minced beef, 1/2 medium red onion chopped, mix with salt + pepper. Toll into small balls, fry in a pan for 5-6 mins until brown all over. For a sauce, you can add red/yellow peppers, 400g tinned tomatoes, 1/2 tablespoon of chilli powder. Add 35g spinach then turn heat to low and simmer for 10mins. Serve with brown rice or broccoli.
Thai green curry – Prawn, chicken, tofu 200g, aubergine, 1 tbsp Thai green curry paste, 200ml coconut milk, mangetout, 1 lime, 1 tbsp fish sauce. Fry aubergine + coconut milk, add paste, increase heat. Add rest of coconut milk. Add veg and bring to boil. Add protein then simmer until cooked through. Add fish sauce + lime juice. Serve with rice,
cauli rice or steamed green veg.
Burger + sweet potatoes fries – 2 large sweet potatoes cut into chips bake for 20mins. For burgers – 500g lean beef/Quorn, small red onion chopped, garlic clove. Mix all with salt + pepper and shape into two patties. Grill for 5 mins each side. Can put on a bun with lettuce or add favourite toppings, tomatoes, gherkins, light mayo or tomatoes sauce.

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