Week 2 Summer Body Challenge

WEEK 2

Day 1:

Monday

Breakfast: Overnight Vanilla Pecan Parfait

layer half of this ingredients in this order in a glass; repeat layers ending with pecans or walnuts.
1/2 cup of oats, 120 grams of frozen blueberries or mixed berries, 1 cup go greek yogurt mixed with 1 tablespoon of honey and 1 teaspoon of vanilla extract, 2 tablespoon of pecans or walnuts.

calories: 385

Lunch: Chinese chicken

Saute 1/4 of an onion, 1/2 red pepper, 1/2 yellow pepper, 1/2 courgette, 1/2 cup of broccoli, 2 tablespoons of sesame seeds with a tablespoon of olive oil. Add 100 grams of chicken and mix well. Add 2 tablespoons of Yorkshire sauce and season with sea salt and black pepper.

Calories: 310

Snack: 2 ryvitas, 2 slices of low fat cheddar cheese and 120 grams of grapes

Calories: 196

Dinner: Tuna wrap

1 wholemeal wrap, 1 can of tuna in water, fresh parsley, handful of spinach, juice of 1/2 lemon, 1 tomato, red onion, spring onion. Mix the lemon juice with the tuna and the chopped onion season with sea salt and pepper. Place the wrap on a plate, add spinach, parsley and tomato. Top up with tuna, wrap over and toast on a slightly oiled frying pan

Calories: 350

Total Calories: 1241

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Day 2

Tuesday

Breakfast: Peach Almond Oatmeal

cook 1/2 cup of oats with 1 cup of almond milk. Top with 2 tablespoons of almond butter and 110 grams of peach either fresh or frozen.

Calories: 300

Lunch: Carrot Soup with  a Refilled pitta with Riccota cheese (recipe for 2 days)

Sauté on a sauce pan with 1-2 tablespoon of olive oil: 2 carrot, 2 tablespoons of chopped onion, 1/2 red pepper, 1 medium butternut squash chopped in cubes. Once vegetables are very sweaty add 500ml of reduced salt chicken stock cube. Cook until vegetables are soft. Blend and pour back into sauce pan to season with sea salt and black pepper. Serve and top it up with 2 tablespoons of pumpkin seeds. Toast a wholemeal pitta bread and spread some low fat ricotta cheese inside.

Calories: 400

Snack: 150 grams of greek yogurt (low fat) with a tablespoon of honey and a handful of nuts of choice. (walnuts, cashew, almonds)

Calories: 350

Dinner: Chicken Wrap and Salad

 1 wholemeal wrap, handful of spinach, 2 tablespoons of onion, 3 or 4 mushrooms, 1/2 red pepper chopped. 1 chicken breast grilled (100 grams).

Calories: 350

Total calories: 1400

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Day 3

Wednesday

Breakfast: Peanut Butter Toast

2 slices of whole meal bread, 1 tablespoon of peanut or almond butter on each toast, tiop up with strawberries.

Calories: 400

Lunch: Same as day 2: Carrot Soup with  a Refilled pitta with Riccota cheese

Calories: 400

Snack: Same as day 2:  150 grams of greek yogurt (low fat) with a tablespoon of honey and a handful of nuts of choice. (walnuts, cashew, almonds)

Calories: 350
Calories: 350

Dinner: Mexican Rice and Bean Salad (recipe for 2 days)

Mix 1 cup of cooked brown rice with 1 cup of pinto beans cooked. Top with 1 avocado, coriander, 2 tomato, 1 red pepper and spring onion. Season with a few drops of lime, 1 teaspoon of cider vinegar, sea salt and pepper.

Calories: 393

Total calories: 1543

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Day 4

Thursday

SAME AS DAY 1: Breakfast: Overnight Vanilla Pecan Parfait

layer half of this ingredients in this order in a glass; repeat layers ending with pecans or walnuts.
1/2 cup of oats, 120 grams of frozen blueberries or mixed berries, 1 cup go greek yogurt mixed with 1 tablespoon of honey and 1 teaspoon of vanilla extract, 2 tablespoon of pecans or walnuts.

Calories: 385 calories

Lunch: Chinese chicken (double recipe to make enough for next day)

Saute 1/4 of an onion, 1/2 red pepper, 1/2 yellow pepper, 1/2 courgette, 1/2 cup of broccoli, 2 tablespoons of sesame seeds with a tablespoon of olive oil. Add 100 grams of chicken and mix well. Add 2 tablespoons of Yorkshire sauce and season with sea salt and black pepper.

Calories: 310

Snack: 1 banana + 1 tablespoon of almond butter

Calories: 185

Dinner: Mexican Rice and Bean Salad (left over from day before)

Calories: 393

Total calories: 1273

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Day 5

Friday

Breakfast: Peanut Butter Toast

2 slices of whole meal bread, 1 tablespoon of peanut or almond butter on each toast, tiop up with strawberries.

Calories: 400

Lunch: Chinese chicken

Saute 1/4 of an onion, 1/2 red pepper, 1/2 yellow pepper, 1/2 courgette, 1/2 cup of broccoli, 2 tablespoons of sesame seeds with a tablespoon of olive oil. Add 100 grams of chicken and mix well. Add 2 tablespoons of Yorkshire sauce and season with sea salt and black pepper.

Calories: 310

Snack: 1 banana + 1 tablespoon of almond butter

Calories: 185

Dinner: Salmon Pasta (make enough for next day lunch)

1/2 cup of cooked wholemeal pasta. 1 salmon fillet, 1 cup of spinach, 1 cup of broccoli, spring onion. Saute veggies, add cooked salmon and pasta and cook with 1/2 cup of passata sauce and season with some basil, sea salt and black pepper.

Calories: 440

total calories: 1335

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Day 6

Saturday

Breakfast: Peach Almond Oatmeal

cook 1/2 cup of oats with 1 cup of almond milk. Top with 2 tablespoons of almond butter and 110 grams of peach either fresh or frozen.

calories: 300

Lunch: Salmon Pasta from Friday Dinner

Calories: 440

Snack: Any protein bar you can get in a health shop (around 200 calories)

Dinner: Cheatmeal

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Day7

Sunday:

Breakfast: Banana & Almond Butter smoothie:

Blend 1 banana, 2 tablespoons of almond butter and 250 ml of almond milk. Top with a dash of cinnamon.

Calories: 350

Lunch: Tossed chicken Salad

Toss 1 wholemeal pitta, 1 chicken breast, handful of lettuce, 1 tomato, 1/2 cucumber, spring onion with 2 tablespoon of olive oil, 1 teaspoon of cider vinegar, coriander, sea salt and black pepper.

Calories: 400

Snack: Protein Bar

Calories 200 calories

Dinner: Chorizo omelette 

50 grams of chorizo, onion, 1 tomato, 1 handful of spinach, 3 or 4 mushrooms and two eggs.

Calories: 350 calories

Total Calories: 1300

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Shopping list:

• greek yogurt
• frozen berries
• Vanilla extract
• Oats
• Walnuts or pecans
• Honey
• Chicken
• Lettuce
• Red pepper
• Onion
• Spring Onion
• Yellow Pepper
• Broccoli
• Sesame seeds
• Yorkshire sauce
• Courgette
• Ryvitas
• Sliced low fat cheddar cheese
• Grapes
• Tuna
• Wholemeal Wraps
• Spinach
• Tomato
• Limes or lemons
• almond Milk
• Almond Butter
• Peanut butter
• Carrot
• Butternut Squash
• Wholemeal Pitta
• Low fat Riccota
• Wholemeal Bread
• Stawberries
• Peaches
• Brown Rice
• Beans (pinto or canneli)
• Salmon
• Wholemeal Pasta
• Passata
•  Chorizo
• Eggs
• 2 protein bars