Week of 19 October
Monday 19 to Sunday 25 October
Nursery on Monday to Wednesday, so a small supper at home. Granny on Thursday.
| Day | Lunch | Dinner or Supper | Fruit |
|---|---|---|---|
| Monday | At nursery | Chicken and Vegetable CouscousChicken from Sunday. | Banana and pear |
| Tuesday | At nursery | Spinach Omelette Fingers with Sweet Potato Wedges | Blueberries and strawberries |
| Wednesday | At nursery | Red Lentil Curry with RiceFrom the freezer. | Pear and banana |
| Thursday | Potato Cakes with Peas and SweetcornWith Granny. | Fusilli with Tomatoes, Cream, Butter and CheddarWith Granny. | Banana and blueberries |
| Friday | Eggy Crumpet with Cucumber Sticks | Jacket Potato with Cheddar and Mashed Beans | Strawberries and pear |
| Saturday | Banana and Oat Pancakes | Pea and Grana Padano Risotto | Blueberries and banana |
| Sunday | Egg Fried Rice with Peas and SweetcornRice from Saturday. | Roast Chicken with Mash, Carrots and BroccoliShared with you. | Pear and strawberries |
Thursday with Granny
Potato cakes cold or warmed through. Reheat the fusilli until piping hot with a splash of milk, then let it cool. Pack a yoghurt and the fruit.
| Day | Breakfast | Lunch | Dinner | Fruit and Nuts | Jobs |
|---|---|---|---|---|---|
| Monday1,985 kcal | Yoghurt bowl370 kcal | Bolognese with wholewheat pasta650 kcal | Chilli con carneFrom the freezer.720 kcal | An apple with lunch. 2 satsumas and 20g almonds at 4pm.245 kcal |
|
| Tuesday2,110 kcal | Porridge440 kcal | Bolognese with wholewheat pasta650 kcal | Carnitas TacosFrom the freezer.720 kcal | An apple with lunch. A banana and 20g almonds at 4pm.300 kcal |
|
| Wednesday1,725 kcal | Yoghurt bowl370 kcal | Jacket potato with beans and cheddar430 kcal | Chicken and Mushroom Casserole with Butter BeansKeep the legs and stock for the soup.680 kcal | An apple with lunch. 2 satsumas and 20g almonds at 4pm.245 kcal |
|
| Thursday1,895 kcal | Porridge440 kcal | Chicken and Sweetcorn SoupMade on Wednesday night.385 kcal | Red Lentil CurryFrom the freezer.770 kcal | An apple with lunch. A banana and 20g almonds at 4pm.300 kcal |
|
| Friday1,775 kcal | Yoghurt bowl370 kcal | Pea and crème fraîche soupSainsbury's, one pot each.260 kcal | Red Wine and Burnt Onion Beef with Creamy Parmesan Butter BeansBeef from the freezer.900 kcal | An apple with lunch. 2 satsumas and 20g almonds at 4pm.245 kcal |
|
| Saturday1,900 kcal | Eggs, sourdough toast and bacon375 kcal | Ham and cheese omelette with tomatoes550 kcal | Pork LarbCook 40g extra rice for Ted.700 kcal | 80g berries with breakfast. An apple with lunch. 2 satsumas and 20g almonds at 4pm.275 kcal | |
| Sunday1,700 kcal | Eggs on sourdough toast with mushrooms and tomatoes300 kcal | Beans on toast with a poached egg425 kcal | Roast Chicken with Roast Potatoes and CarrotsShared with Ted. Keep 250g for sandwiches.700 kcal | 80g berries with breakfast. An apple with lunch. 2 satsumas and 20g almonds at 4pm.275 kcal |
|
Extra Fruit & Veg
- Every night. About 80g each of frozen peas, green beans, broccoli or edamame, microwaved for 3 to 4 minutes.
- Tacos. Add a tin of black beans and some sweetcorn to the filling.
- Bolognese. Stir a tin of green lentils into the sauce when you reheat it.
- Curry. Stir a handful of frozen spinach into each portion as it reheats.
- Larb. Add the mangetout and serve it with a bag of microwaved green beans.
Breakfasts
- Yoghurt bowl. 200g of 0% fat Greek yoghurt, 20g of granola, 80g of berries, 15g of chopped walnuts and a tablespoon of ground flaxseed. Weigh the granola, berries and walnuts once to see what each looks like.
- Porridge. 40g of porridge oats and 250ml of semi-skimmed milk in a large bowl, microwaved at work for 2 minutes, stirred, then 1 minute more. Top it with the berries, walnuts and flaxseed.
- Saturday. Two poached eggs on a slice of sourdough toast, with two rashers of streaky bacon grilled.
- Sunday. Two poached eggs on a slice of sourdough toast, with 100g of mushrooms fried in a spray of oil and 100g of tomatoes, halved and grilled.
Wholegrains
- Rice. Use brown basmati for every rice dish, at 75g each. Cook it in the Sistema with 2½ times its weight of water for about 20 minutes, then leave it to stand for 5 minutes.
- Pasta. Use wholewheat pasta for the Bolognese.
- Bread. Use sourdough or seeded bread for all toast and sandwiches.
Lunch Notes
- Jacket potato. Prick the potato and microwave it at work for 8 to 10 minutes, then heat the beans for 1 to 2 minutes.
- Beans. Buy the reduced salt and sugar baked beans.
- Friday. Buy 2 pots of Sainsbury's Petits Pois & Crème Fraîche soup in the weekly shop.
- Soup day. Thursday's soup uses the chicken legs and stock from Wednesday's casserole. Buy 2 corn cobs and the other soup ingredients in the weekly shop.
- Fruit and nuts. Take the apples, satsumas and bananas from the fruit at work. Buy about 560g of berries a week, such as blueberries and raspberries, 2 apples and 4 satsumas for the weekend, and 140g of almonds, 105g of walnuts and a bag of ground flaxseed.
Daily Target
About 1,900 calories a day for Tom. The total for each day includes the fruit and nuts, so any other snack goes on top.