Posted on October 23, 2014 by Jenny Cromack

Some of our personal training clients at motive8 North are coeliacs so here is a sample meal plan for coeliacs espcially for you! Even if you are not a coeliac you should try using some of the yummy recipes!

Breakfast

Baked Egg With Spinach And Tomato

Kcal 232 Protein 9g Carbs 3g Fat 7g Sat 1g

Ingredients

• 50g spinach
• 200g chopped tomatoes
• half tsp chilli flakes
• 2 eggs

Method

1. Heat oven to 200C/180C fan/gas 6. Put the spinach into a colander, then pour over a kettle of boiling water to wilt the leaves. Squeeze out excess water. Mix the tomatoes with the chilli flakes and some seasoning, then add to the dishes with the spinach. Make a small well in the centre and crack in the eggs. Bake for 12-15 mins or more depending on how you like your eggs.

    Lunch

Chicken, Quinoa & Feta Salad with Roasted Vegetables
                       

                        Kcal 604 Protein 17.3g Carbs 33.3g Fat 21.4g Sat 3.4g

• 50g quinoa
• 100g chicken breast grilled
• half tbsp olive oil
• quarter red onion,
• half a red pepper
• half a yellow pepper
• 50g baby courgettes, halved lengthways
• 1 garlic cloves, unpeeled
• zest and juice 1 lemon
• half small pack flat-leaf parsley, roughly chopped
• 50g pack feta cheese
• add 100g of grilled chicken

Method 

1. . Cook the quinoa following pack instructions, then drain really well and set aside.
2. . Meanwhile heat oven to 200C/180C fan/gas 6. Toss the onion and peppers with 1 tbsp of the oil and seasoning on a roasting tray, then roast for 15 mins.
3. . Toss the courgettes and garlic with the rest of the veg and roast for another 15 mins.
4. . Squeeze the roasted garlic cloves out of their skins and mash with some seasoning. Stir in the remaining oil, lemon juice and zest and season with sugar to taste. Drizzle over the quinoa and toss together with the roasted vegetables and parsley. Crumble over the feta, toss gently again and serve.

Evening Meal

Charred Salmon With Fennel & Olive Salad

Kcal 522 Protein 34g Carbs 8g Fat 33g Sat 3g

• 1 large fennel bulbs
• 6 ripe tomatoes
• zest and juice 1 lemon
• half tbsp extra-virgin olive oil, plus extra to serve
• 25g black olives, pitted
• half tbsp capers, drained
• 200g piece salmon fillet, skin on and scaled
• 1 tbsp vegetable oil
• 20g packs flat-leaf parsley, leaves roughly chopped
• 50g runner beans

1. . Trim the fennel 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.
2. . 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.
3. . Heat oven to 180C/160C fan/gas 4. rub the salmon well with the vegetable oil and season with salt and pepper. Heat a griddle or frying pan with an ovenproof handle, then cook the salmon, skin-side down, over a medium heat for 7 mins. There may be some smoke, but what is important is that the salmon is well charred so it has a bitter, crisp bottom and the flesh is sweet, soft and almost translucent inside. Now pop the salmon into the oven, still skin-side down in the pan, then roast for 3 mins until just cooked through.
4. . Roughly chop the parsley and mix through the salad. Serve the salad on plates, then carefully lift the salmon from the pan and sit it on top, skin-side up. Drizzle with a little more extra virgin olive oil

Snacks

40g of Walnuts

Kcal 273 Protein 6.9g Carbs 5.4g Fat 26g Sat 0.1g

Tin of Mackerel

Kcal 194 Protein13.8g Carbs 1.8g Fat 2.2g Sat 0.1g