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SHAPE UP WITH SOUP! Follow the New Covent Garden Food Co. weight loss plan for

SHAPE UP WITH SOUP!

Follow the New Covent Garden Food Co. weight loss plan for 2 weeks and kick-start your healthier lifestyle

plan for 2 weeks and kick-start your healthier lifestyle Breakfast options   Mid-morning Lunch options -

Breakfast options

 

Mid-morning

Lunch options - If you’ve planned to go out for lunch, don’t panic! Simply swap your planned evening meal for one of the soups listed below.

Mid-afternoon

snack

snack

Choose one from:

Choose one from:

Choose one from:

tbsp wholegrain cereal topped with 1 tbsp mixed berries and 1/3 pint semi-skimmed milk.

6

 

1 medium banana.

 

1 slice of wholegrain bread/crispbread (no spread added). carton of one of

1

fun size

 

chocolate bar

6

tbsp porridge oats made up with semi-skimmed milk

1 medium apple.

the following New Covent Garden Food Co. soups:

1

small packet

and topped with pomegranate seeds.

 

of Quavers, French Fries or

bagel topped with 1 tbsp low fat soft cheese and 1 tsp marmite. 1 banana.

1

3 whole dried apricots.

 

Asparagus Carrot & Coriander

 

Hula Hoops

1

medium bowl of fresh fruit salad topped with 1 tbsp

2 clementines.

Moroccan Tagine

1

cup of low

low fat yoghurt. 1 slice of wholegrain toast with 1 tsp

A handful of grapes.

Pea & Ham Leek & Potato

 

calorie hot

butter or 2 tsp low fat spread (<40g fat/100g product).

chocolate

2

boiled eggs. 1 slice of wholegrain bread/toast topped

1 medium pear.

Lentil & Smoked Bacon Minestrone

 

2

plain biscuits

with 1 tsp butter or 2 tsp low fat spread (<40g fat/100g product).

or jaffa cakes

2 slices of mango.

Plum Tomato & Basil Butternut Squash & Sage Smoked Haddock Chowder Wild Mushroom Winter Vegetable

thin slices of malt loaf

2

1

English muffin (no spread added) topped with

scrambled eggs and grilled tomato and mushrooms.

 

2

crackers with

1

slice of wholegrain toast (no spread added) topped with

tsp low fat soft cheese

2

3

tbsp reduced salt/sugar baked beans.

 

Evening Meal Options: Your balanced evening meal should consist of 2 portions of fruit and/or vegetables, 2 portions of bread or potatoes, 1 portion of milk and dairy, 1 portion of meat, fish or an alternative protein source and 1 portion of fats. Use this as a guide for eating out or for creating your own menu, or if you want just follow the simple eating plan below (for full recipes and vegetarian alternatives see following pages):

Day 1:

Day 2:

Day 3:

 

Day 4:

   

Day 5:

 

Day 6:

Day 7:

2

tbsp Chilli Con

Lamb steaks with rosemary sweet potatoes

1

portion of

Biryani-style baked salmon with rice

Speedy wrap pizzas

small lean grilled gammon steak or vege-grill

1

Fishcakes

Carne/Brown lentil chilli

Chicken & tarragon pasta

 

tbsp mixed roast vegetables

2

2

tbsp broccoli

dinner plate of mixed salad (no dressing)

tbsp Basmati rice dinner plate of mixed salad (no dressing)

2

2

tbsp steamed

1/2 dinner plate of mixed salad (no dressing)

florets

 

1

small jacket

 

green vegetables

 

potato

1 banana

tbsp sugar-free jelly

1

   

3

tbsp reduced

1 small scoop of

2

small scoops of

   

1 small pot of “diet” chocolate mousse

salt/sugar baked

reduced fat ice

 

reduced fat ice

2

tbsp fresh

 

beans

cream

2

rings of canned

cream

raspberries with 2

 

pineapple (in juice)

tbsp 0% fat Greek yoghurt

 

1

medium bowl of

tbsp low fat yoghurt

1

fresh fruit salad

Drinks: Water should be consumed freely throughout the day. Limit consumption of fresh fruit juice (1 glass per day), low calorie soft drinks and tea/coffee with a small amount of semi-skimmed milk and no added sugar. Alcohol – ONE item from the following list (or equivalent) 2-3 times per week: pint lager or beer (normal strength), 2 pub measures of any spirit and a diet mixer, 1 small 100ml glass of wine.

All recipes given serve 4 people and are suitable for the whole family to enjoy.

Chilli Con Carne Heat 1 tbsp groundnut oil in a large non-stick lidded pan, and brown 400g cubed lean braising steak over a high heat, stirring frequently. Remove the meat from the pan with a slotted spoon and reserve. Add an tbsp of groundnut oil to the pan with 1 large, finely chopped onion, 1 large chopped red pepper, 1 crushed garlic clove and 2 fresh red jalapeno chillies. Saute the vegetables, stirring occasionally, for 10 minutes. Add 1 tsp Tabasco (or more if you like it hot!), 1 tsp ground cumin and 1 tsp paprika and stir for another minute. Pour in a 400g can of tomatoes, 1 tbsp tomato puree, a 400g can of red kidney beans (drained), 250ml beef stock and seasoning, stir well and bring to a simmer. Return the meat to the pan and stir well. Cover and simmer gently for 1 – 1.5 hours or until the sauce is rich and everything is tender. Check the seasoning before serving.

Lamb steaks with rosemary sweet potatoes Heat oven to 220C/fan 200C/gas 7. Heat 1 tbsp of olive oil in a roasting tray, then brown 4 lamb leg steaks on both sides and set aside. Toss 3 finely sliced sweet potatoes, 1 sliced red onion, 1 tbsp olive oil and 1 tsp of dried rosemary into the roasting tray, then lay the steaks on top. Brush the steaks with 2 tbsp wholegrain mustard, scatter with 1 tsp dried rosemary and roast everything for 20 minutes until the potatoes are softened and the lamb cooked.

Chicken & Tarragon pasta Boil 500g pasta according to packet instructions. Meanwhile cook 4 cubed skinless chicken breasts in 2 tbsp olive oil for 5 minutes, until golden and cooked through. Add 4 cloves of chopped garlic and stir in 284ml of low fat crème fraiche and 6 tbsp roughly chopped tarragon leaves. Heat through over a low heat. When the pasta is cooked tip 200g spinach leaves into the same pan and stir well. Drain the pasta and spinach and toss into the creamy chicken sauce. Season to taste.

Biryani-style baked salmon with rice Preheat the oven to 190C/fan 170C/Gas 5. Heat 2 tbsp olive oil in a large roasting tin on the hob. Add 4 salmon fillets and pan-fry briefly. Remove and set aside. Add 1 large finely chopped onion to the pan and cook gently for 8 minutes. Stir in 3 sliced garlic cloves, 2tsp garam masala, 1 tsp ground ginger and 1 green chilli, finely sliced. Stir in 300g basmati rice and cook for 1 minute. Pour over 650ml of hot chicken stock. Cover with foil and bake for 20 minutes until the rice has nearly absorbed all of the stock. Add a dash of water if it looks too dry. Uncover and stir in 200g frozen mixed green vegetables and top with the salmon fillets. Re-cover and bake for 15 minutes, until everything is cooked. Scatter with 2 tbsp chopped parsley to serve.

Speedy wrap pizzas Preheat the oven to 220C/fan200C/gas 7. Lay 4 flour tortilla wraps on baking sheets and spread each with 1 tbsp sun-dried tomato paste. Scatter the four pizzas with 400g halved cherry tomatoes, 8 slices of roughly torn ham, 4 handfuls of fresh salad spinach and 250g ball of reduced fat mozzarella, drained and torn into pieces. Drizzle each pizza with a little olive oil and scatter with dried oregano. Bake for 10-12 minutes.

Fishcakes Preheat the oven to 190C/375F/Gas 5. Cook 400g old floury potatoes in boiling water until just tender. Meanwhile microwave 400g salmon fillets on medium-high for 4 minutes until just cooked. Remove and discard the skin and flake the fish gently; reserve. When the potatoes are cooked, drain and roughly mash so that some small lumps remain. Stir in 2 tbsp reduced fat mayonnaise and 2 tbsp reduced fat fromage frais (8% fat), then add 1 dsp green pesto, 1 finely chopped green chilli (de-seeded), a handful of fresh chopped coriander and plenty of seasoning. Fold in the salmon retaining whole flakes if you can. Sprinkle 1 tbsp plain flour on a chopping board, and make eight small cakes with the mixture. Coat both sides of the fishcakes with the flour. Brush both sides of the cakes with tbsp olive oil and transfer them carefully to a non-stick baking tray. Bake in the oven for 15 minutes, or until lightly golden, turning carefully half way through cooking.

Vegetarian alternatives

Brown lentil chilli Heat 1 tbsp olive oil and fry 1 chopped onion and 2 cloves crushed garlic until quite soft. Add 1 tsp cumin seed and 1 tsp coriander seeds and cook until the seeds begin to pop. Add 2 sticks chopped celery, 2 diced carrots, 1 chopped red pepper, 225g diced courgettes and 225g chopped mushrooms, and sweat for about 10 minutes. Add 125g brown lentils, 3 whole fresh chillies and 2 tsp chilli powder. Stir in well and cook for 2 minutes. Pour over a 400g tin of chopped tomatoes and 300ml of vegetable stock. Stir in 1 tbsp of tomato puree and boil. Simmer for 1 hour. Add more stock if necessary. Add 1/2 tsp ground cumin, season to taste and cook for a further 10 minutes. Remove the whole chillis prior to serving! Delicious served with baked potato or rice.

Baked butternut squash Cut 2 whole butternut squash in half lengthwise and scoop out the seeds with a spoon. Place the squash halves on a baking sheet and brush the flesh lightly with 2 tsp olive oil. Bake in the oven at 180C/350F/gas mark 4 for 30 minutes until the flesh is soft. Mix together 200g sweetcorn kernels, 100g chestnut puree and 150g ricotta cheese in a bowl. Divide between the squash halves, spooning into the hollows. Return to the oven and cook for a further 15 minutes. Serve with a baked potato and green salad.

Pasta with lemon and sage mushrooms Cook 300g of pappardelle pasta according to packet instructions. Soften 500g sliced chestnut mushrooms in 30g butter and add 2 crushed garlic cloves, cook for a few minutes and then stir in a large handful of shredded sage leaves and 2 juiced lemons. Drain the pasta retaining 2 tbsp of cooking liquid, toss everything together, season and serve.

Quick Chickpea Curry Gently fry 3 cloves of chopped garlic, 1 small piece of root ginger (finely chopped), 2 tsp ground cumin, 2 tsp ground coriander in 1/2 tbsp of olive oil for 3 minutes. Add 2 whole chopped tomatoes and 150ml of vegetable stock and cook for a further minute. Blend the ingredients in a liquidiser or food processor until smooth. In the original pan, fry 2 small chopped onions in 1/2 tbsp olive oil for 3 minutes, add 225g sliced mushrooms add cook for a further 3 minutes. Pour the curry paste over the onions and mushrooms, add 425g can of chick peas (drained) and 3 tbsp chopped fresh coriander. Heat gently for 10 minutes. Stir in 25g creamed coconut and season to taste. Serve with boiled rice or couscous.

Speedy wrap pizzas Preheat the oven to 220C/fan200C/gas 7. Lay 4 flour tortilla wraps on baking sheets and spread each with 1 tbsp sun-dried tomato paste. Scatter the four pizzas with 400g halved cherry tomatoes, 4 handfuls of fresh salad spinach and 250g ball of reduced fat mozzarella, drained and torn into pieces. Drizzle each pizza with a little olive oil and scatter with dried oregano. Bake for 10-12 minutes.

Lentil Shepherds Pie Preheat the oven to 200C/400F/Gas 6. In a large mixing bowl thoroughly mash 225g of cooked and drained lentils. Add 1 small chopped onion, tsp of crumbled sage, tsp minced garlic, a pinch of dried oregano and tsp cayenne pepper. Place the lentil mixture in a lightly oiled 4 pint/2.5L casserole dish. In a separate bowl, mash 300g cooked potatoes, adding 50ml of semi-skimmed or soya milk, and 10g low fat spread. Season to taste. Spread the mashed potatoes on top of the lentil mixture and bake for 20 minutes. Place the pie under the grill to brown on top.