Free 7 Day Low Carb Meal Plan
Published on 26th May, 2022
Interested in the low carb lifestyle but not sure where to start? Follow our Free 7 day Low Carb Meal Plan for a taste of low carb that will leave you wanting more. You might be surprised to see some higher carb foods feature in these recipes, which are included as this meal plan aims to provide a daily carb total of 130g.
Day 1
Breakfast: Almond & Ricotta Pot (v) 22g
Lunch: Chicken, Mango & Lentil Salad 48g
Dinner: Halloumi Fries with Pesto Vegetables (v) 49g
Day 2
Breakfast: Blueberry & Nut Butter Porridge (v) 49g
Lunch: Curried Butternut Squash, Coconut & Lentil Soup (v) 50g
Dinner: Chicken, Sweet Potato & Carrot Mash & Greens 26g
Day 3
Breakfast: Shakshuka (v) 41g
Lunch: Chickpea & Griddled Veg Cous Cous (v) 45g
Dinner: Thai Red Beef & Butternut Squash Curry 39g
Day 4
Breakfast: Scrambled Eggs on Toast with Avocado & Tomatoes (v) 27g
Lunch: Roasted Salmon Tabbouleh 48g
Dinner: Creamy Chicken & Leek Stroganoff 51g
Day 5
Breakfast: Banana & Kiwi Yoghurt Bowl (v) 37g
Lunch: Chickpea & Feta Quinoa Salad (v) 48g
Dinner: Sausages with Sautéed Red Cabbage & Mash 41g
Day 6
Breakfast: Spiced Apple Porridge (v) 49g
Lunch: Tomato & Goats Cheese Frittata (v) 49g
Dinner: Aubergine, Tomato & Potato Cheesy Bake (v) 32g
Day 7
Breakfast: Banana & Blueberry Pancakes (v) 45g
Lunch: Prawn & Quinoa Asian Salad 24g
Dinner: Pesto Chicken with Sweet Potato Wedges & Greens 53g
Shopping list
Please note, the weekly shopping list is based on the amounts of ingredients used in the weekly recipes and can be purchased in quantities to suit your individual needs e.g. in bulk or frozen. Please feel free to use leftover ingredients for the following week if necessary.
Dairy
160g Ricotta
62g Halloumi Cheese
425ml Whole Milk
7 Eggs
6 tbsp. Butter
30g Goats Cheese
50g Crème Fraiche
325g Greek Yoghurt
50g Parmesan Cheese
100g Feta Cheese
Meat
4 Medium Chicken Breasts
140g Rump Steak
2 x 97% Pork Sausages
Fish
1 Salmon Fillet
Vegetables
3 Handfuls of Coriander
2½ Handfuls of Parsley
1 Handful of Mint
30g Mixed Salad Leaves
50g Rocket
1¼ Medium Courgette
1¾ Medium Sweet Potatoes
350g Butternut Squash
160g Broccoli
2 Medium Carrots
6 Garlic Cloves
2 Medium Red Peppers
½ Medium Green Pepper
300g Cauliflower
1½ Medium Red Onions
1 Medium Onion
1 Spring Onion
1 Medium Leek
2cm Fresh Ginger
100g Mange Tout
180g Green Beans
150g Medium Cucumber
50g Mushrooms
100g Red Cabbage
1 Medium Aubergine
1 Small Potato
2 Medium Potatoes
1 Small Red Chilli
Fruit
100g Strawberries
½ Large Banana
2 Small Bananas
½ Medium Mango
1½ Lime
80g Blueberries
1 Lemon
410g Cherry Tomatoes
2 Medium Avocados
½ Medium Apple
1 Medium Kiwi
Cupboard items
9 tbsp. Olive Oil
30g Flaked Almonds
2½ tsp. Cinnamon
110g Red Lentils
20g Chopped Walnuts
1 tbsp. Smooth Peanut Butter
10g Ground Almonds
140g Rolled Oats
60g Couscous
1 tsp. Curry Powder
1¾ tsp. Ground Cumin
¼ tsp. Cayenne Pepper
¼ tbsp. Tomato Puree
¾ x 400g Tin Chopped Tomatoes
1 tsp. Ras el Hanout
2 Vegetable Stock Cubes
1 x 400ml Tin Coconut Milk
Salt & Pepper
1 Thick Slice of Wholemeal Bread
1½ Medium Slice of Wholemeal Bread
½ tsp. Ground Coriander
½ x 210g Tin of Chickpeas (drained weight 65g)
½ x 400g Tin of Chickpeas (drained weight 115g)
15g Coconut Flakes
20g Almonds
60g Quinoa
45g Thai Red Curry Paste
½ Chicken Stock Cube
60g Brown Rice
½ tsp. Ginger
1 tsp. Vanilla Extract
½ tsp. Baking Powder
1 tbsp. Soy Sauce
1½ tbsp. Pesto
From the freezer
100g King Prawns
50g Edamame Beans
Day 1 Breakfast: Almond & Ricotta Pot (v)
Cook time: 2mins
Prep time: 5mins
Ingredients
- 10g Flaked Almonds
- ½ tsp Cinnamon
- 100g Ricotta Cheese
- 100g Strawberries
- ½ Large Banana
Directions
- Place the almonds in a frying pan over a medium heat and lightly toast for a couple of minutes until they begin to change colour then set aside.
- Add the cinnamon to the ricotta, mix well and put into a bowl.
- Halve the strawberries and slice the banana, then place the fruit on top of the ricotta along with the toasted almonds.
Carbs 22g
Fat 33g
Protein 35g
Calories 529kcal
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Day 1 Lunch: Chicken, Mango & Lentil Salad
Cook time: 20mins
Prep time: 10mins
Ingredients
- 60g Red Lentils
- 1 Medium Chicken Breast
- ¾ tbsp. Olive Oil
- ½ Medium Mango
- Juice of ½ Lime
- ½ Handful Coriander
- 30g Mixed Salad Leaves
- 20g Chopped Walnuts
Directions
- Start by cooking the lentils in a saucepan over a medium heat for 15-20 minutes with enough water to cover them. Cook until tender, add more water if needed.
- Dice the chicken and add it to a frying pan over a medium heat with ½ tbsp. olive oil and fry until cooked through.
- Cut the mango flesh away from the stone, discard the skin then chop into bitesize pieces. Juice the lime then roughly chop the coriander.
- Place the mango, mixed salad leaves and walnuts into a bowl along with ¼ tbsp. olive oil and lime juice and toss everything together.
- Once the lentils are cooked, drain and rinse them, then add to the salad, along with the chicken. Top with the coriander then serve.
Carbs 48g
Fat 20g
Protein 55g
Calories 590kcal
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Day 1 Dinner: Halloumi Fries with Pesto Vegetables (v)
Cook time: 25mins
Prep time: 15mins
Ingredients
- ¼ Medium Courgette
- 50g Green Beans
- 60g Cherry Tomatoes
- ½ Medium Potato
- ½ Medium Sweet Potato
- ½ Garlic Clove
- Salt & Pepper, to taste
- ½ tbsp. Pesto
- ½ Handful of Parsley
- 62g Halloumi Cheese
- 10g Ground Almonds
- ½ tbsp. Olive Oil
Directions
- Preheat the oven 200°C/180°C fan (390°F/350°F fan).
- Finely slice the courgette into rounds, trim the ends off the green beans, halve the cherry tomatoes and peel then chop the potato and sweet potato into chip shapes, then finely slice the garlic clove.
- Add the vegetables to an oven proof dish and season well with salt and pepper. Cover with the pesto and bake for 25 minutes or until soft.
- Slice the halloumi into ‘fry’ shapes then roll them in the ground almonds.
- Heat ½ tbsp. of olive oil in a pan over a medium heat until sizzling and fry the halloumi for 2 minutes on each side or until golden.
- Roughly chop the parsley then serve the vegetables with halloumi fries and top with the parsley.
Carbs 49g
Fat 36g
Protein 24g
Calories 614kcal
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Day 2 Breakfast: Blueberry & Nut Butter Porridge (v)
Cook time: 5mins
Prep time: 2mins
Ingredients
- 50g Rolled Oats
- 50ml Water
- 250ml Whole Milk
- 1 tbsp. Smooth Peanut Butter
- 50g Blueberries
Directions
- Start by adding the oats, water and milk to a saucepan and mix together then cook over a medium heat slowly until the porridge starts to thicken and oats are cooked to desired consistency.
- Add the porridge to a bowl and top with the peanut butter and blueberries.
Carbs 49g
Fat 20g
Protein 19g
Calories 456kcal
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Day 2 Lunch: Curried Butternut Squash, Coconut & Lentil Soup (v)
Cook time: 20mins
Prep time: 10mins
Ingredients
- 200g Butternut Squash
- 1 tbsp. Olive Oil
- 1 tsp. Curry Powder
- 1 tsp. Cumin
- Salt & Pepper
- 50g Red Lentils
- ½ Vegetable Stock Cube
- ½ x 400ml Tin Coconut Milk
- 100ml Boiling Water
Directions
- Start by preparing the butternut squash, peel and cut it into cubes.
- Heat the olive oil in a saucepan over a medium heat and add the curry powder and cumin, add the butternut squash and season with salt and pepper, then fry for a few minutes.
- Add the red lentils to the saucepan and cook for a further few minutes before adding the vegetable stock cube, coconut milk and boiling water.
- Put a lid on the saucepan and cook for 15 minutes until the butternut squash is cooked through.
- Blitz the soup with a blender until smooth and serve.
Carbs 50g
Fat 40g
Protein 18g
Calories 631kcal
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Day 2 Dinner: Chicken, Sweet Potato & Carrot Mash & Greens
Cook time: 25mins
Prep time: 10mins
Ingredients
- 1 Medium Chicken Breast
- 1 tsp. Ras el Hanout
- 1 tsp. Olive Oil
- ¼ Lemon
- ¼ Medium Sweet Potato
- 2 Medium Carrots
- 80g Broccoli Florets
- 1 tbsp. Butter
- 1 tbsp. Whole Milk
- Salt & Pepper
Directions
- Preheat the oven 200°C/180°C fan (390°F/350°F fan).
- Start by preparing the chicken, rub the ras el hanout into the chicken breast and drizzle over the olive oil and squeeze over the lemon, wrap the chicken in foil and set aside.
- Peel the sweet potato and carrots and then cut into chunks, add to a saucepan and boil for 15 minutes.
- Bake the chicken in the preheated oven and cook for 15 minutes.
- Cut the broccoli into florets and then boil or steam for 8 minutes or until tender.
- Once the carrots and sweet potato are cooked, drain and mash before adding the butter, milk and seasoning.
- Serve the mash with the chicken breast and broccoli.
Carbs 26g
Fat 15g
Protein 48g
Calories 429kcal
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Day 3 Breakfast: Shakshuka (v)
Cook time: 25mins
Prep time: 10mins
Ingredients
- ½ Medium Onion
- 1 Garlic Clove
- ½ Medium Red Pepper
- ½ Medium Green Pepper
- ½ Handful of Fresh Coriander
- ½ Handful of Fresh Parsley
- ½ tbsp. Olive Oil
- ¼ tsp. Cumin
- ¼ tsp. Cayenne Pepper
- Salt & Pepper, to taste
- ¼ tbsp. Tomato Puree
- ½ x 400g Tin Chopped Tomatoes
- 2 Eggs
- 1 Slice of Thick Cut Wholemeal Bread
- 40g Greek Yoghurt
Directions
- Start by dicing the onions and garlic, slicing the peppers and roughly chopping the coriander and parsley.
- Heat the olive oil in a frying pan over a medium heat and add the onion, cook for 5 minutes before adding the peppers, garlic, cumin and cayenne pepper. Season well with salt and pepper and allow to cook until softened.
- Add the tomato puree and stir. Cook for a further 3 minutes then add the tinned tomatoes.
- Simmer for around 5 minutes. Add water if necessary but it shouldn’t be too runny.
- Stir in half the coriander and parsley then make 2 wells in the sauce on each half of the frying pan and break an egg into each.
- Cook until the eggs are done then serve, alongside a piece of bread and scattered with the remaining coriander and parsley and the yoghurt.
Carbs 41g
Fat 28g
Protein 28g
Calories 523kcal
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Day 3 Lunch: Chickpea & Griddled Veg Cous Cous (v)
Cook time: 15mins
Prep time: 10mins
Ingredients
- 1 Medium Courgette
- ½ Medium Red Pepper
- 1 Garlic Clove
- 100g Cauliflower
- 1 tbsp. Olive Oil
- 30g Cous Cous
- 100ml Boiling Water
- ½ Vegetable Stock Cube
- ½ tsp. Ground Cumin
- ½ tsp. Ground Coriander
- Salt & Pepper, to taste
- ½ x 210g Tin of Chickpeas (drained weight 65g)
- 50g Feta Cheese
- 1 Handful of Fresh Coriander
Directions
- Start by cutting the courgette into rounds, cut the pepper into chunks and slice the garlic, then grate the cauliflower and set aside.
- Heat half of the olive oil in a griddle pan and griddle the courgette, red pepper and garlic clove, turn over once cooked.
- Meanwhile in a bowl add the cous cous, boiling water and stock cube, mix and then add the cumin, ground coriander, salt and pepper and leave a plate or cover with cling film until the water is absorbed.
- Heat the remaining olive oil in a frying pan and cook the grated cauliflower for 3-5 minutes until cooked through. Meanwhile roughly chop the fresh coriander.
- In a large bowl mix together the cauliflower and the cous cous, add the drained chickpeas, crumble over the feta and mix in the fresh coriander.
- Serve and enjoy!
Carbs 45g
Fat 19g
Protein 24g
Calories 445kcal
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Day 3 Dinner: Thai Red Beef & Butternut Squash Curry
Cook time: 20mins
Prep time: 10mins
Ingredients
- 140g Rump Steak
- ½ Medium Red Onion
- 2cm Fresh Ginger
- 50g Green Beans
- ½ Medium Red Pepper
- 150g Butternut Squash
- 1 tsp. Olive Oil
- 45g Thai Red Curry Paste
- ½ x 400ml Tin Coconut Milk
- 100g Mange Tout
Directions
- Start by slicing the steak into strips and set aside.
- Slice the red onion, finely chop the ginger, trim the ends off the green beans, cut the red pepper into chunks and peel the butternut squash before cutting into cubes.
- Heat the olive oil in a saucepan over a medium heat, add the curry paste and cook for a few minutes, before adding the onion and ginger cook for a few minutes.
- Add the butternut squash and red pepper to the pan and cook for a few minutes before adding the coconut milk, bring to the boil and then add the mange tout and green beans, leave to cook for 15 minutes or until the butternut squash is softened.
- A few minutes before serving in a frying pan over a high heat flash fry the beef strips for a few minutes before adding to the curry and mixing.
- Serve in a bowl and enjoy.
Carbs 39g
Fat 53g
Protein 41g
Calories 799kcal
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Day 4 Breakfast: Scrambled Eggs on Toast with Avocado & Tomatoes (v)
Cook time: 5mins
Prep time: 5mins
Ingredients
- 50g Cherry Tomatoes
- 1 Medium Avocado
- 2 Eggs
- 1 tbsp. Whole Milk
- Salt & Pepper
- 1½ Medium Slice of Brown Bread
- 1 tbsp. Butter
Directions
- Start by slicing the cherry tomatoes and removing the stone and slicing the avocado.
- Then whisk together the eggs and milk and season with salt and pepper.
- Toast the bread and heat the butter in a frying pan over a medium heat, add the eggs and cook until the desired runniness.
- Serve the toast with scrambled eggs on top and avocado and tomato on the side.
Carbs 27g
Fat 40g
Protein 23g
Calories 553kcal
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Day 4 Lunch: Roasted Salmon Tabbouleh
Cook time: 15mins
Prep time: 10mins
Ingredients
- ½ Garlic Clove
- ½ Handful Fresh Parsley
- 1 tbsp. Olive Oil
- Juice & Zest of ½ Lemon
- Salt & Pepper, to taste
- 1 Salmon Fillet
- ½ Vegetable Stock Cube
- 75ml Boiling Water
- 60g Couscous
- 50g Cherry Tomatoes
- ¼ Medium Cucumber
- 1 Spring Onion
Directions
- Preheat oven to 180°C/160°C fan (320°F/350°F fan).
- Start by finely chopping the garlic and parsley then add it to a small bowl along with the olive oil. Zest and juice the lemon, then add to the bowl and whisk everything together. Season well with salt and pepper.
- Place the salmon fillet on a baking tray lined with baking paper (skin down) and use half of the dressing to drizzle over the salmon. Set aside the remaining dressing and place the salmon in the oven. Bake for 10-15 minutes or until the salmon is cooked through.
- Meanwhile, prepare the stock by dissolving the stock cube with 75ml of boiling water. Place the couscous in a large bowl, add the stock and stir. Cover with a plate or cling film and leave to stand until all the liquid has been absorbed, then fluff up with a fork.
- Halve the cherry tomatoes, chop the cucumber into chunks and finely dice the spring onion. Add to the couscous along with the lemon zest and the other half of the dressing, serve with the salmon on top.
Carbs 48g
Fat 33g
Protein 41g
Calories 651kcal
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Day 4 Dinner: Creamy Chicken & Leek Stroganoff
Cook time: 25mins
Prep time: 10mins
Ingredients
- 1 Garlic Clove
- 1 Medium Leek
- 50g Mushrooms
- 1 Medium Chicken Breast
- 1 tbsp. Olive Oil
- ½ Chicken Stock Cube
- 50ml Boiling Water
- 60g Brown Rice
- 100g Cauliflower
- 50g Crème Fraiche
- Salt & Pepper, to taste
- 1 Handful of Parsley
Directions
- Start by preparing the vegetables, slice the garlic, leek and mushrooms, then cut the chicken breast into chunks.
- Heat half of the olive oil in a frying pan over a medium heat and cook off the chicken before adding the garlic and leek.
- Add the mushrooms, then stir together the chicken stock cube and boiling water before adding to the pan, cook for a further 5 minutes.
- Meanwhile cook the rice for 20 minutes or until tender.
- Grate the cauliflower for the cauliflower rice and cook in the remaining olive oil in a frying pan over a medium heat. Add the creme fraiche to the chicken and slowly warm through, season with salt and pepper.
- Drain the rice once cooked and serve with the cauliflower rice mixed together, top with the creamy chicken and garnish with parsley.
Carbs 51g
Fat 28g
Protein 49g
Calories 649kcal
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Day 5 Breakfast: Banana & Kiwi Yoghurt Bowl (v)
Cook time: 0mins
Prep time: 5mins
Ingredients
- 1 Small Banana
- 1 Medium Kiwi
- 150g Greek Yoghurt
- 15g Coconut Flakes
- 1 tbsp. Rolled Oats
- 20g Almonds
Directions
- Start by slicing the banana, then peel and slice the kiwi.
- Add the yoghurt to a bowl and top with the banana and kiwi, then add the coconut flakes, oats and almonds.
Carbs 37g
Fat 31g
Protein 22g
Calories 520kcal
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Day 5 Lunch: Chickpea & Feta Quinoa Salad (v)
Cook time: 20mins
Prep time: 10mins
Ingredients
- 30g Quinoa
- ½ Vegetable Stock Cube
- 500ml Water
- ½ Medium Red Onion
- 100g Cherry Tomatoes
- ½ Medium Red Pepper
- 50g Cucumber
- 1 Handful of Fresh Mint
- 30g Rocket
- ½ x 400g Tin Chickpeas (drained weight 120g)
- 50g Feta Cheese
- 1 tbsp. Lemon Juice
- 1 tsp. Olive Oil
- Salt & Pepper, to taste
Directions
- Start by adding the quinoa to a saucepan, crumble the vegetable stock cube into the saucepan and top with water, bring the quinoa to the boil and cook for 20 minutes.
- Meanwhile, dice the red onion, halve the cherry tomatoes, dice the red pepper and cucumber and roughly chop the mint.
- Once the quinoa is cooked, drain and add to a bowl, mix together with the red onion, tomatoes, red pepper, cucumber, mint and rocket, then add the drained chickpeas and crumble in the feta.
- Add the lemon juice and olive oil before seasoning with salt and pepper, then serve.
Carbs 48g
Fat 21g
Protein 26g
Calories 487kcal
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Day 5 Dinner: Sausages with Sautéed Red Cabbage & Mash
Cook time: 30mins
Prep time: 10mins
Ingredients
- 100g Red Cabbage
- ½ Medium Red Onion
- 100g Cauliflower
- 1 Small Potato
- 2 x 97% Pork Sausages
- 2 tbsp. Butter
- 1 tbsp. Whole Milk
- Salt & Pepper, to taste
Directions
- Preheat the oven 200°C/180°C fan (390°F/350°F fan).
- Start by preparing the vegetables, shred the cabbage, finely slice the red onion, cut the cauliflower into florets and peel the potato then cut into chunks.
- Cook the sausages on a lined baking tray for 25-30 minutes or until nicely browned all over.
- Meanwhile, heat 1 tbsp. of butter and fry off the onion then add the cabbage and slowly cook, cook with a lid on top and add a splash of water if it starts to stick.
- Boil the potato for 15 minutes or until soft and then boil then cauliflower for 10 minutes or until soft, then drain. Combine the boiled potatoes and cauliflower then mash, add the remaining 1 tbsp. of butter and whole milk then season.
- Serve the mash with the sautéed red cabbage and sausages.
Carbs 41g
Fat 40g
Protein 27g
Calories 626kcal
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Day 6 Breakfast: Spiced Apple Porridge (v)
Cook time: 5mins
Prep time: 5mins
Ingredients
- ½ Medium Apple
- 50g Oats
- 100ml Whole Milk
- 100ml Water
- 1 tsp. Cinnamon
- ½ tsp. Ginger
- 1 tbsp. Greek Yoghurt
Directions
- Start by grating ¼ of the apple and then chop the other ¼ into chunks.
- Add the grated apple, oats, milk, water, ½ of the cinnamon and ginger into a small saucepan over a medium heat, stirring now and again, cook for 5 minutes or until the porridge is cooked through.
- Serve the porridge with the Greek yoghurt, remaining chunks of apple and remaining cinnamon and ginger and enjoy!
Carbs 49g
Fat 11g
Protein 14g
Calories 354kcal
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Day 6 Lunch: Tomato & Goats Cheese Frittata (v)
Cook time: 25mins
Prep time: 10mins
Ingredients
- 1 Medium Potato
- 1 Garlic Clove
- ½ Medium Onion
- 100g Cherry Tomatoes
- 3 Eggs
- Salt & Pepper, to taste
- 1 tbsp. Butter
- 30g Goats Cheese
- 20g Rocket
Directions
- Start by peeling the potato and cutting it into chunks then boil in salted water for 5 minutes until tender, the drain.
- Preheat the oven 200°C/180°C fan (390°F/350°F fan).
- Crush the garlic and finely slice the onion, then halve the tomatoes.
- In a bowl mix together the eggs and season with salt and pepper.
- Then heat the butter in the frying pan over a low to medium heat, before adding the garlic and onion, cook for a few minutes before adding the egg mixture, drained potato chunks and cherry tomatoes.
- Cook for roughly 5 minutes until the frittata starts to set then, add the goats cheese roughly over the top and cook in the oven for a further 10-15 minutes until cooked through.
- Serve topped with rocket and enjoy!
Carbs 49g
Fat 35g
Protein 35g
Calories 653kcal
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Day 6 Dinner: Aubergine, Tomato & Potato Cheesy Bake (v)
Cook time: 40mins
Prep time: 5mins
Ingredients
- 1 Medium Aubergine
- 1 Garlic Clove
- ½ Medium Potato
- 1 tbsp. Olive Oil
- ¼ x 400g Tin Chopped Tomatoes
- Salt & Pepper, to taste
- 50g Parmesan Cheese
- 2 tbsp. Ricotta
- 20g Mixed Leaves
Directions
- Preheat the oven 200°C/180°C fan (390°F/350°F fan), then start by slicing the aubergine, garlic and potato.
- Add the aubergine, garlic and potato slices to an ovenproof dish and layer, drizzle over the olive oil, then pour over the chopped tomatoes and season with salt and pepper.
- Grate over the parmesan then add the ricotta to the top before baking for 35-40 minutes, or until golden on top.
- Remove from the oven and serve with the mixed leaves.
Carbs 32g
Fat 39g
Protein 43g
Calories 654kcal
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Day 7 Breakfast: Banana & Blueberry Pancakes (v)
Cook time: 5mins
Prep time: 10mins
Ingredients
- 1 Small Banana
- 30ml Whole Milk
- 2 tbsp. Greek Yoghurt
- 30g Oats
- 1 Egg
- 1 tsp. Vanilla Extract
- ½ tsp. Baking Powder
- 1 tsp. Cinnamon
- 1 tbsp. Butter
- 30g Blueberries
- 20g Flaked Almonds
Directions
- In a blender combine the banana, milk, 1 tbsp. Greek yoghurt, oats, egg, vanilla extract, baking powder and half the cinnamon.
- Depending on the thickness of the batter you can add a splash of water if you prefer the pancakes slightly thinner.
- Heat the butter in a frying pan over a medium heat and wait a few minutes until the butter has melted and starts to bubble.
- Add 1 tbsp. of the mixture at a time and wait for the pancake to bubble before flipping.
- Repeat this process until the mixture is used up.
- Serve the stack of pancakes with 1 tbsp. of Greek yoghurt, blueberries, flaked almonds and the remaining cinnamon.
Carbs 45g
Fat 33g
Protein 26g
Calories 579kcal
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Day 7 Lunch: Prawn & Quinoa Asian Salad
Cook time: 20mins
Prep time: 10mins
Ingredients
- 30g Quinoa
- 100g King Prawns
- 50g Edamame Beans
- 1 Medium Avocado
- 50g Cherry Tomatoes
- 50g Cucumber
- 1 Lime
- 1 Small Red Chilli
- 1 Handful of Coriander
- 1 tbsp. Soy Sauce
- 1 tsp. Olive Oil
Directions
- Start by boiling the quinoa and water in a saucepan for 15-20 minutes, until tender. Then drain and set aside.
- Defrost the prawns and edamame beans.
- Slice the avocado and remove the stone, then halve the tomatoes and cut the cucumber into chunks.
- For the dressing, zest then juice the lime, finely chop the red chilli and roughly chop the coriander.
- In a small bowl mix together the lime zest and juice, red chilli, coriander, soy sauce and olive oil.
- In a large bowl mix together the quinoa, king prawns, edamame beans, avocado, tomatoes and cucumber then drizzle over the dressing.
- Serve the quinoa salad and enjoy!
Carbs 24g
Fat 36g
Protein 32g
Calories 551kcal
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Day 7 Dinner: Pesto Chicken with Sweet Potato Wedges & Greens
Cook time: 25mins
Prep time: 10mins
Ingredients
- 1 Medium Chicken Breast
- 1 tbsp. Pesto
- 1 Medium Sweet Potato
- 1 tbsp. Olive Oil
- Salt & Pepper, to taste
- 80g Broccoli
- 80g Green Beans
Directions
- Preheat the oven 200°C/180°C fan (390°F/350°F fan).
- Start by preparing the chicken breast by coating in the tablespoon of pesto.
- Cut the sweet potato into wedges before adding to a baking tray, drizzle with olive oil and season with salt and pepper.
- Cook for 10 minutes and then add the chicken to the oven and cook for a further 20 minutes.
- Meanwhile cut the broccoli into florets and trim the ends off the green beans, then steam or boil the veg for 8 minutes or until tender.
- Serve the chicken breast with the sweet potato wedges and greens.
Carbs 53g
Fat 15g
Protein 45g
Calories 531kcal
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