7 Meals to Keep Your Energy Up and Your Weight Down
26th Jan, 2017

Breakfast
Three-Minute Breakfast Burrito
(From livestrong.com)
Serves 1
You will need:
- 2 eggs
- 2 tbsp low-fat milk
- 1/4 cup black beans
- 1 whole grain tortilla
- 2 tbsp shredded cheese
- 1/5 avocado
- 2 tbsp salsa
- Cooking spray
Method:
- Lightly spray a microwavable mug with cooking spray.
- Beat the eggs and milk together in a mug.
- Microwave egg mixture on high power for 45 seconds, then stir.
- Add the black beans and stir.
- Microwave your eggs for another 30 seconds or until almost set.
- Spoon the mixture onto your tortilla, top with shredded cheese, avocado and salsa.
- Wrap your tortilla into a delicious burrito!
Overnight Oats
Serves 1
You will need:
- 1/2 cup dry rolled oats
- 1 cup unsweetened almond milk
- 2 tbsp 0% fat Greek yoghurt
- Your choice of filling (suggestions include: honey, berries, sultanas, seeds, cinnamon, fresh fruit, nuts)
Method:
- Add your ingredients to a medium sized mason jar and mix
- Cover the jar and leave it in the fridge over night (or for four-five hours)
- Your oats will have soaked up the milk and yoghurt, creating a moreish, creamy breakfast. You can pop your overnight oats into the microwave for roughly one minute if you fancy a warm brekkie.
Peanut Butter, Yoghurt and Banana Layer 'Cake'
(From livestrong.com)
Serves 1
You will need:
- 1 cup plain (or 0% fat) Greek yoghurt
- 1 tbsp natural peanut butter
- 1 banana
Method:
- Mix your yoghurt and peanut butter until fully combined.
- Slice your banana.
- In a small jar or cup, add a layer of the PB yoghurt, followed by a layer of banana slices.
- Repeat step 3 until you have used all of your ingredients.
Lunch
Baked Avocado with Eggs
(From Joe Wicks 'Lean in 15')
Serves 1
You will need:
- 4 rashers of smoked back bacon (or try turkey rashers for a leaner alternative)
- 1 ripe avocado
- 2 eggs
- 1 red chilli, finely sliced
- Salt & pepper
Method:
- Preheat the grill to its highest heat, place bacon rashers on a baking tray and grill for 3 minutes.
- Cut the avocado in half and remove the stone. Scoop out a tablespoon of flesh from each half and set aside for a snack (or maybe some fresh guacamole!).
- Crack an egg into each avocado half and season with a sprinkle of salt and pepper - pierce your yolks with a toothpick to avoid it exploding during cooking.
- Place the halves onto a microwavable plate and cook for 30 second bursts for 2 minutes.
- Serve your avocado halves with the bacon and sliced chilli on top.
Chicken and Bacon Salad
(From Joe Wicks 'Lean in 15')
Serves 2
You will need:
- 4 rashers of smoked bacon
- 2 tbsp walnut oil
- 1/2 tsp Dijon mustard
- 1 tbsp lemon juice
- Salt & pepper
- 2 baby gem lettuce, sliced in 4 lengthways, leaves roughly separated
- 1 avocado, roughly chopped
- 350g cooked chicken breast, thinly sliced
- Handful of roughly chopped walnuts
Method:
- Preheat your grill to high. Grill the bacon until well cooked and a little crisp. Leave to one side to cool.
- Mix together the walnut oil, mustard, lemon juice and a little salt and pepper. Keep mixing until you have a smooth dressing.
- In a big salad bowl, toss together the lettuce, avocado and beetroot. Pour in the dressing and toss again.
- By now, your bacon should be cool so crumble it into your salad bowl and mix with the rest of the ingredients.
- Tip the salad onto a plate and top with the chicken and walnuts.
Dinner
Beef and Udon Noodle Stir-Fry
(From Joe Wicks 'Lean in 15')
Serves 2
You will need:
- 2 cloves garlic
- 2 tbsp light soy sauce
- 300g sirloin steak, trimmed of visible fat and cut into 1/2 cm slices
- 1 tbsp coconut oil
- 1 red onion, cut into wedges
- Handful of mangetout
- Handful of tender stem broccoli
- 450g wok-ready udon noodles
- 2 tsp toasted sesame oil
Method:
- Put the garlic, half the soy sauce and the beef into a bowl and mix together. Leave to marinate for two minutes.
- Heat up the coconut oil in a wok over a medium-high heat. Add the onion and stir-fry for one minute.
- Throw in the marinated beef, along with all the saucy stuff from the bowl, and stir-fry for another minute.
- Throw in the mangetout and broccoli, then pour in a little splash of water - this will steam up and help to cook the veg.
- Throw in the udon, tossing them around to separate the noodles. As soon as they are warmed through, remove the wok from the heat.
- Pour over the remaining soy sauce and the sesame oil.
Mcleanie Turkey Burger
(From Joe Wicks 'Lean in 15')
Serves 2
You will need:
- 400g turkey mince
- 3 tsp fish sauce
- 1/2 bunch of coriander leaves, roughly chopped
- 2 tsp sesame oil
- 4 spring onions, finely sliced
- Salt & pepper
- 2 burger buns
- 2 tbsp full-fat Greek yoghurt
- 2 tsp chipotle paste
- sliced tomato and lettuce to serve
Method:
- Preheat your grill to its highest setting
- Combine the turkey, fish sauce, coriander, sesame oil and spring onions into a large bowl, then season with salt and pepper.
- Use your hands to work the ingredients together. The more you work the mixture, the better your burgers will hold together when cooked. Shape the meat into two equal-sized burgers.
- Place your burgers onto a grill pan or baking tray and grill for 5 minutes on each side or until thoroughly cooked.
- Slice one burger through the middle to check that the meat is all white and no pink (raw) bits have been left. Cook further if still pink.
- Cut the burger buns in half, then mix the yoghurt and chipotle paste together. Spread the mixture over the burger buns.
- Add your cooked burgers to the buns and top with lettuce and tomato.