Posted on October 03, 2014 by Jenny Cromack
If you’re aiming to lose weight, here is a sample 1800 calorie meal plan for your breakfast, lunch , dinner and snack to ensure you reach your goals.
All you need to do now is get your training sessions in and you well on your way to achieving your fitness goals!
Breakfast Bake
Great source of protein and veg
Kcal 225, Protein 17g, Carbs 5g, Fat 8g Sat 2g
Ingredients
• 2 large field mushrooms
• 4 tomatoes, halved
• Half a garlic clove, thinly sliced
• Half tsp olive oil
• 35 g fresh spinach
• 2 eggs
Method
1. Heat oven to 200C/180C fan/gas 6. Put the mushrooms and tomatoes into 4 ovenproof dishes. Divide garlic between the dishes, drizzle over the oil and some seasoning, then bake for 10 mins.
2. Meanwhile, put the spinach into a large colander, then pour over a kettle of boiling water to wilt it. Squeeze out any excess water, then add the spinach to the dishes. Make a little gap between the vegetables and crack an egg into each dish. Return to the oven and cook for a further 8-10 mins or until the egg is cooked to your liking
Chicken , Tomato & Anchovie Broad Beans
Kcal 427, Protein 7g, Carbs 11g, Fat 20g Sat 2g
Ingredients
- 1 4oz boneless, skinless chicken breast
- 1.3kg young broad beans in the pod (to give about 350g/12oz shelled beans)
- • 3 tbsp olive oil
- • 450g cherry tomatoes, halved
• 6 spring onions, finely chopped
• 2 garlic cloves, sliced
• 4-6 anchovy fillets, chopped
• 2 tbsp chopped fresh marjoram or parsley
Method
- Bake the chicken breast in 180 degree oven for 20-25 minutes.
- Blanch the shelled beans in boiling water for 1 minute. Drain into a sieve and hold under running cold water to cool them down quickly. Drain again and peel off the outer hard skins – make a nick in the tops and pop the beans out.
- Heat the oil in a non-stick frying pan until very hot, add the tomatoes and sauté over a high heat until the juices begin to run and caramelise. Tip in the spring onions and garlic and cook over a medium heat for 1-2 minutes until the onions just begin to soften and the garlic begins to turn golden. Now add the beans and sauté for 1-2 minutes until heated through. Stir in the anchovies so they break up, season to taste with salt and freshly ground black pepper, cut up the chicken and add, then stir in the marjoram or parsley and serve.
Charred Salmon with Fennel & Olive Salad
A lovely , light evening meal!
Kcal 446, Protein 36g, Carbs 6g, Fat 1
Ingredients
• 2 large fennel bulbs
• 6 ripe tomatoes
• zest and juice 1 lemon
• 3 tbsp extra-virgin olive oil, plus extra to serve
• 100g black olives, pitted
• 1 tbsp capers, drained
• 600g piece salmon fillet, skin on and scaled (ask your fishmonger to do this)
• 1 tbsp vegetable oil
• 2 x 20g packs flat-leaf parsley, leaves roughly chopped
Method
Trim the fennel; with very sharp knife, slice it as thinly as possible. Bring a large pan of salted water to the boil, and have a bowl of iced water ready. Tip the fennel into the pan, leave for 30 secs, then lift into the iced water with a slotted spoon.
Roughly chop the tomatoes. Put a sieve over a large bowl and squeeze the seeds and juice from the tomatoes with your hands. Get rid of the seeds but keep the juices ready to make the dressing. Add the lemon zest and juice, olive oil and a good pinch of salt to the tomato juices and stir well. Drain the fennel well and add to the bowl along with the olives, capers and the tomato flesh. Mix well, then set aside.
Snacks
1) 40g of Cashew Nuts
Kcal 251 Protein 6.74g Carbs 12.06g Fats 19.11 Sat 3g
2) Apple (medium) slices with tbsp organic peanut butter
Kcal 260 Protein 7.7g Carbs 17 Fat 15g Sat 2g
3) Small tin of mackerel (John West)
Kcal 172g Protein 23g Carbs 0g Fat 7g Sat 0g