Breakfast
Smoothie bowl made by blending a 170g pot fat-free greek yogurt
with 4 handfuls frozen mixed berries. Pour into a bowl and top with
2tbsp toasted oats, 1tbsp chopped hazelnuts and 1 handful
mixed berries (defrosted if frozen). 336kcal
Snack
1 toasted crumpet with 1tsp low-fat spread and 1tsp honey. 140kcal
Lunch
1 wholemeal lour tortilla illed with ½ avocado mashed with lemon
juice and garlic, 1 diced tomato, ½ small ball reduced-fat mozzarella
and shredded lettuce. 453kcal
Snack
1 pear and 1 orange. 125kcal Dinner 1 serving of pork and hoisin stir fry. 329kcal
daily total= 1,383kcal
4tbsp hoisin sauce
1tbsp reduced-salt soy sauce
1 red chilli, inely chopped 20g piece fresh ginger, grated (or use
1–2tsp Very Lazy Chopped Ginger) 1tsp sesame oil, for frying
300g pork loin illet, sliced into 2cm pieces 700g mixed stir-fry
vegetables 300g straight-to-wok stir-fry egg noodles 25g fresh
coriander, roughly chopped Lime wedges, to serve (optional)
1 Mix together the hoisin and soy sauces, chilli and ginger in a small
bowl with 1tbsp water to make a dressing.
2 Heat the sesame oil in a large non-stick frying pan or wok over a
high heat. When it’s very hot, add the pork and stir-fry for 4–5 min
until the meat is turning golden and starting to cook through.
3 Add the vegetables and cook for a few min, then add the noodles
and dressing. Stir-fry for 3–4 min until the pork is cooked through.
(If the food begins to stick in your pan or wok, add a splash of water
rather than more oil.)
4 Divide among 4 plates, scatter over the
coriander and serve with the lime wedges on the side, if using.
0 Comments