Broccoli, Chicken and Cheese Pasta Bake
Serves 2 (each serving contains approximately 521 kcal)
Suitable for vegetarians if alternative to chicken is used.
Dietician Sophie says: "I have included broccoli in this dish as it provides many vitamins including vitamin K which is important for healthy blood and bone health."
Ingredients
100g wholewheat penne pasta
1 onion (150g)
1 tbsp olive or rapeseed oil (15g)
1/2 large broccoli head (200g)
200g tinned chopped tomatoes or passata (Italian sieved tomatoes)
1 tsp dried mixed herbs (5g)
100g leftover cooked chicken, shredded or diced*
2 heaped tbsp quark (40g)
4 tbsp grated Cheddar cheese (30g)
1 heaped tbsp cashew nuts (20g)
*Suitable vegetarian alternatives for cooked chicken are:
80g tofu
120g mycoprotein such as Quorn chicken style pieces
100g chickpeas, drained and rinsed
The Method
Bring a large pan of water to the boil, then add the pasta and give it a stir. Reduce
the heat and simmer for 10-12 minutes or according to packet instructions until just
tender but still with a little bite.
Meanwhile, peel and dice the onion. Heat a large non-stick frying pan over a medium
to high heat. Add the oil and then sauté the onion for 2-3 minutes until lightly golden.
Cut the broccoli into small florets and then add to the onion with the tomatoes or
passata. Stir in the dried herbs, then reduce the heat and continue cooking for
another 4-5 minutes.
Preheat the grill to high. Drain the pasta and stir into the broccoli mixture with the
cooked chicken and quark. Transfer to an ovenproof dish. Roughly chop the cashew
nuts and scatter on top. Scatter over the cheese and place under the grill for 3-4
minutes until bubbling and lightly golden. Serve straight to the table.
Breakfast: A Nutritious Start. Kickstart your day with a variety of wholesome breakfast options. These recipes not only provide essential nutrients but also keep you energised throughout the morning.
Wholegrain Cereal with Fruit
Serves 1 (contains approximately 297kcal)
Suitable for vegetarians
Ingredients
2 x 19g wholemeal cereal biscuits (such as Weetabix)
200ml low fat milk (1.5% fat)
1 heaped tsp tahini paste (7g)
40g grapes (or fruit of choice)
The Method
Put the wholemeal cereal biscuits in a bowl and pour over the milk. Drizzle the tahini on top and add the fruit to serve.
Raspberry and Mixed Seed Porridge
Serves 1 (contains approximately 314 kcal)
Suitable for vegetarians
Ingredients
40g porridge oats
150ml low fat milk (1.5% fat)
1 heaped tsp mixed seeds (7g)
50g raspberries
1 heaped tsp honey (7g)
The Method
Put the oats and milk in a pan and place on the hob over a medium heat, Cook for 3-4 minutes, stirring occasionally to prevent sticking.
When it has thickened put into a bowl and add the seeds and berries. Drizzle with honey before serving.
Fruit and Nut Overnight Oats
Serves 1 (contains approximately 322 kcal)
Suitable for vegetarians
Ingredients
30g porridge oats
150ml low fat milk (1.5% fat)
1 tsp chia seeds (5g)
1 small piece of fruit such as kiwi/plum or mandarin (65g)
1 tbsp flaked almonds (10g)
1 heaped tsp honey (7g)
The Method
Put the oats, milk and chai seeds in a bowl or Tupperware container.
Cover with a lid or cling film then leave to chill for a minimum of one hour, ideally overnight.
Chop up or peel the fruit and stir into the overnight oats. Scatter over the flaked almonds and honey to serve.
Scrambled Egg and Tomato Pitta Bread
Serves 1 (contains approximately 320 kcal)
Suitable for vegetarians
Ingredients
2 eggs (45g each)
25ml low fat milk (1.5% fat)
1 wholemeal pitta bread (56g)
10g baby spinach leaves
25g cherry tomatoes
Freshly ground black pepper (optional)
The Method
Preheat a saucepan over a medium to low heat.
Crack the eggs into a bowl and add the milk and freshly ground black pepper if using, then beat lightly with a fork.
Pour the egg mixture into the saucepan and stir constantly until it starts to cook.
After 1-2 minutes remove from the heat as it will continue to cook.
Toast the pitta bread then cut down the side to form an opening.
Spoon in the egg mixture followed the spinach. Chop up the tomatoes and add them to serve
Berry Yogurt Bowl
Serves 1 (contains approximately 314 kcal)
Suitable for vegetarians
Ingredients
25g porridge oats
1 heaped tsp flaxseed (7g)
150g natural yoghurt
75g berries (such as blackberries, raspberries, strawberries or blueberries)
1 heaped tsp honey (7g)
1 heaped tsp peanut butter (100% nuts) (7g)
The Method
Mix the oats with the seeds.
Spoon in one third of the yoghurt into a tumbler or suitable bowl, then add a third of the berries,
one third of the oat mix and drizzle with one third of the peanut butter and honey.
Repeat this process until all the ingredients have been used up and serve.
Smashed Avocado and Egg on Toast
Serves 1 (contains approximately 309 kcal)
Suitable for vegetarians
Ingredients
1 egg (45g)
1 slice brown bread (32g)
1 mini hass avocado or use ½ regular one (75g)
Squeeze of lemon juice (1g)
Pinch of chilli flakes (optional) (1g)
1 heaped tsp sunflower seeds (7g)
The Method
Lower the egg into a pan of boiling water and cook for 5 minutes for soft boiled,
or up to 6-7 minutes if you prefer your egg more well done.
Meanwhile, toast the bread.
Cut the avocado in half and remove the stone, then mash the flesh in a bowl with the lemon and chilli flakes, if using.
Scoop the avocado on to the toast then add the egg and sprinkle with the sunflower seeds before serving.
Banana and Oat Pancakes
Serves 1 (contains approximately 365 kcal)
Suitable for vegetarians
Ingredients
1 small banana (100g)
1 small egg (40g)
25ml low fat milk (1.5% fat)
30g porridge oats
1 tsp sunflower oil (5g)
1 tbsp quark (15g)
1 heaped tsp mixed nuts (7g)
The Method
Peel the banana and mash with a fork in a bowl until smooth.
Crack in the egg and add the milk and oats, then mix until well combined.
Heat a frying pan over a medium to low heat. Add the oil and then add three dollops of the pancake batter.
Leave to cook for 2-3 minutes until lightly golden and then flip over and cook for another 2-3 minutes until cooked through.
Arrange the pancakes on a plate and add the quark and nuts to serve.
Mixed Grill
Serves 1 (contains approximately 317 kcal)
Suitable for vegetarians if you use a plant-based alternative to turkey rashers and sausage.
Ingredients
2 turkey rashers (25g each)*
1 turkey sausage (40g)*
1 tomato, halved (100g)
1 egg (45g)
1 slice brown bread (32g)
1 tsp softened butter (5g)
*vegetarian option includes plant-based alternative to turkey rashers and sausage.
The Method
Preheat the grill to medium and put the turkey rashers, sausage and tomato halves on the grill.
Cook for 4-5 minutes, turning until the turkey rashers and sausage occasionally until everything is cooked through.
Meanwhile, crack an egg into a non-stick frying pan and cook on a medium heat for 3-4 minutes, you may want to flip it halfway through.
Toast the bread, then spread with butter.
Arrange the turkey rashers, sausage, grilled tomatoes and fried egg on a plate with the bread to serve.
Lunch: Balanced and Flavourful. These Lunch options offer a chance to enjoy balanced meals that are both satisfying and flavourful. For those on the go, wraps and sandwiches made with whole-grain bread and filled with lean meats and greens are just some examples of healthy lunch choices, of which you will find below.
Turkey and Pesto Sandwich
Serves 1 (contains approximately 409 kcal)
Suitable for vegetarians if an alternative to turkey is used.
Ingredients
1 heaped tbsp green pesto (20g)
2 slices wholemeal bread (32g each)
4 slices cooked turkey (100g)*
1 small tomato (75g)
15g baby spinach leaves
*Suitable vegetarian alternatives for cooked turkey are:
70g tofu
100g mycoprotein such as Quorn turkey/chicken slices
85g chickpeas, drained and rinsed
The Method
Spread the pesto onto both slices of the bread.
Arrange the turkey on one slice. Thinly slice the tomato and arrange on top followed by the spinach.
Cover with the other slice of bread, then cut the sandwich in half and arrange on a plate to serve.
Vegetable Soup with Brown Bread
Serves 1 (contains approximately 430 kcal)
Suitable for vegetarians
Ingredients
1 small onion (100g)
1 small carrot (100g)
1 small parsnip (100g)
1 tsp olive or rapeseed oil (5g)
20g red lentils
Pinch of ground cumin (1g)
Pinch of dried mixed herbs (1g)
400ml vegetable stock (made from a reduced salt stock cube)
1 heaped tbsp quark (skimmed milk soft cheese) (25g)
1 slice brown soda bread (32g)
1 tsp softened butter (5g)
The Method
Peel and chop the onion, carrot and parsnip into small chunks.
Heat a saucepan over a medium heat, then add the oil and quickly tip in the chopped vegetables with the lentils, cumin and mixed herbs.
Pour in the stock and bring to the boil.
Reduce the heat, then cover and simmer for 15-20 minutes until the vegetables and lentils are completely tender.
Stir in the quark and using a hand blender or similar blitz until smooth. Ladle the soup into a bowl and serve with the brown bread and butter.
Chicken Salad Bagel
Serves 1 (contains approximately 385 kcal)
Suitable for vegetarians if an alternative to chicken is used.
Ingredients
1 tbsp light mayonnaise (15g)
1 wholewheat bagel (85g)
10g iceberg lettuce
3 slices cooked chicken (75g)*
2 slices tomato (40g)
3 slices cucumber (20g)
1 spring onion, finely chopped (30g)
1 tsp poppy seeds (4g)
*Suitable vegetarian alternatives for cooked chicken are:
60g tofu
85g mycoprotein such as Quorn chicken/turkey slices
75g chickpeas, drained and rinsed
The Method
Spread the mayonnaise on to both halves of the bagel.
Arrange the lettuce and slices of chicken on top, then add the tomato and cucumber and sprinkle over the spring onion with the poppy seeds.
Cover with the top of the bagel and arrange on a plate to serve.
Tuna Salad Wrap
Serves 1 (contains approximately 379 kcal)
Suitable for vegetarians if an alternative to tuna is used.
Ingredients
1 small bell pepper (75g)
3 cherry tomatoes (50g)
1 carrot (75g)
145g tin tuna in spring water, drained (100g)*
1 tbsp light mayonnaise (15g)
1 large wholegrain wrap (62g)
10g rocket leaves
*Suitable vegetarian alternatives for tuna are:
70g tofu
100g mycoprotein such as Quorn meat free slices
85g chickpeas, drained and rinsed
The Method
Remove the core from the pepper and then dice with the tomatoes. Place in a bowl.
Peel and grate the carrot and add to the bowl with the tuna and mayonnaise, then mix well.
Dollop the mixture on to the wrap, then place the rocket on top before rolling it up. Cut into half and arrange on a plate to serve.
Chicken and Tomato Pasta Salad
Serves 1 (contains approximately 395 kcal)
Suitable for vegetarians if an alternative to chicken is used.
Ingredients
60g wholemeal pasta (such as fusilli or penne)
75g cooked chicken slices*
15g baby spinach leaves
4 heaped tbsp passata (100g)
1 tbsp toasted pine nuts (10g)
*Suitable vegetarian alternatives for cooked chicken are:
60g tofu
85g mycoprotein such as Quorn chicken/turkey slices
75g chickpeas, drained and rinsed
The Method
Bring a saucepan of water to the boil. Add the pasta, then give it a stir and cook for 10-12 minutes until just tender.
Drain into a colander in the sink and run under cold water to prevent further cooking. Leave to cool.
Shred the chicken and spinach and add to the pasta with the passata.
Mix well to combine and transfer to a bowl. Sprinkle over the pine nuts to serve.
Smoked Salmon and Cream Cheese on Sourdough Toast
Serves 1 (contains approximately 403 kcal)
Suitable for vegetarians if an alternative to smoked salmon is used.
Ingredients
2 slices wholegrain sourdough loaf (40g each)
4 tsp light cream cheese (20g)
75g smoked salmon slices*
Handful of rocket (10g)
*Suitable vegetarian alternatives for smoked salmon are:
100g tofu
150g mycoprotein such as Quorn meat free slices
130g chickpeas, drained and rinsed
The Method
Toast the bread, then spread with the cream cheese and put on a plate. Arrange the smoked salmon and rocket on top to serve.
Ham and Cheese Sandwich
Serves 1 (contains approximately 379 kcal)
Suitable for vegetarians if an alternative to ham is used.
Ingredients
2 tsp softened butter (10g)
2 slices wholemeal bread (32g each)
2 slices of cooked ham (40g)*
30g grated Cheddar cheese
10g baby spinach leaves
*Suitable vegetarian alternatives for ham are:
30g tofu
35g mycoprotein such as Quorn ham slices
40g chickpeas, drained and rinsed
The Method
Spread the butter over the slices of bread.
Layer the ham, cheese and spinach on top of one piece and place the other slice of bread on top. Toast if preferred.
Cut in half and arrange on a plate to serve.
Caprese Pitta Bread
Serves 1 (contains approximately 400 kcal)
Suitable for vegetarians
Ingredients
1 wholemeal pitta bread (56g)
1 tsp olive or rapeseed oil (5g)
1 small tomato (75g)
75g fresh mozzarella ball
10g baby spinach leaves
1 fresh basil sprig
The Method
Toast the pitta, then cut an opening down one side of the pitta and drizzle in the oil.
Cut the tomato and mozzarella into slices. Fill the pitta with the spinach and then add the tomato and mozzarella.
Tear in the basil leaves and arrange on a plate to serve.
Greek Chickpea Salad
Serves 1 (contains approximately 396 kcal)
Suitable for vegetarians
Ingredients
½ 400g can chickpeas, drained (120g)
1 tsp olive or rapeseed oil (5g)
Squeeze of lemon juice (2g)
Pinch dried mixed herbs (2g)
1 small bell pepper (150g)
¼ cucumber (50g)
20g pitted olives
40g feta cheese
1 tsp pumpkin seeds (5g)
The Method
Put the chickpeas into a bowl and drizzle over the oil and lemon juice. Stir in the dried herbs.
Remove the core from the pepper and cut into dice. Dice the cucumber and add to the chickpea mixture with the diced pepper and olives.
Crumble over the feta cheese and sprinkle with pumpkin seeds before serving.
Snacks: The 40 Day Health Challenge food plan is a guide for eating well, it’s designed with health in mind giving your body the nutrients it needs every day.
As you have not set a goal yet your recommended snacks per day is 2
Recommended snacks per day is 1
Recommended snacks per day is 2
Recommended snacks per day is 3
Recommended snacks per day is 2
Recommended snacks per day is 3
Recommended snacks per day is 4
Cocoa and Coconut Energy Ball
Serves 1 (contains approximately 165 kcal)
Ingredients
1 tbsp porridge oats (10g)
1 tsp cocoa powder (3g)
1 tsp chia seeds (5g)
1 tbsp shredded desiccated coconut (10g)
2 tsp tahini paste (10g)
The Method
Put the oats in a bowl with the cocoa powder, chia seeds and half the coconut. Add
the tahini and then mix well with a fork.
Form into a ball and leave to set on a plate in the fridge for at least an hour. Sprinkle
over the remaining coconut to serve. Alternatively make a batch and keep them in an
airtight container for up to 2 weeks in the fridge.
*Suitable for vegetarians
*Suitable for batch cooking
Oatcakes with Peanut Butter
Serves 1 (contains approximately 151 kcal)
Ingredients
2 tsp peanut butter (100% nuts) (10g)
2 oatcakes (10g each)
The Method
Spread the peanut butter onto the oatcakes and press them together to make a
sandwich. Put on a plate to serve.
* Suitable for vegetarians
Fruit and Yoghurt
Serves 1 (contains approximately 155 kcal)
Ingredients
100g piece of fruit (such as a pear, apple or berries – or use a mixture)
125g natural yoghurt
The Method
Prepare the fruit. Put the yoghurt into a bowl and arrange the fruit on top to serve.
* Suitable for vegetarians
Apple Wedges with Peanut Butter
Serves 1 (contains approximately 143 kcal)
Ingredients
1 small apple (100g)
1 tbsp peanut butter (100% nuts) (15g)
The Method
Cut the apple into wedges, removing the core. Put on a plate with the peanut butter
to serve.
* Suitable for vegetarians
Cream Cheese Pitta
Serves 1 (contains approximately 167 kcal)
Ingredients
1 wholemeal pitta bread (56g)
2 tsp light cream cheese (10g)
The Method
Toast the pitta, then cut an opening down one side of the pitta and spread in the
cream cheese. Cut into fingers and arrange on a plate to serve.
*Suitable for vegetarians
Banana and Quark Bowl
Serves 1 (contains approximately 141 kcal)
Ingredients
2 tbsp quark (30g)
1 small banana (100g)
1 tbsp raisins (10g)
The Method
Spoon the quark into a bowl. Peel the banana, then cut into slices and arrange on
top. Scatter over the raisins to serve.
*Suitable for vegetarians
Hummus Filled Crackers
Serves 1 (contains approximately 143 kcal)
Ingredients
2 tbsp hummus (40g)
2 wholegrain crackers (such as Nairn’s wholegrain) (9g each)
The Method
Spread the hummus on to one cracker and top with the other. Put on a plate to
serve.
* Suitable for vegetarians
Carrot Sticks and Cashews
Serves 1 (contains approximately 161 kcal)
Ingredients
1 carrot (125g)
2 tbsp cashew nuts (20g)
The Method
Peel and chop the carrot into sticks. Arrange on a plate with the cashew nuts to
serve.
* Suitable for vegetarians
Chocolate Fruit and Seed Bite
Serves 1 (contains approximately 140 kcal)
Ingredients
15g dark chocolate (70%-85% cocoa solids)
1 dried apricot (4g)
1 heaped tsp mixed seeds (7g)
The Method
Line a small tray with parchment paper. Melt the chocolate in the microwave and
using a spoon spread it into a disc on the parchment. Finely chop the apricot and
sprinkle on top with the mixed seeds.
Put in the fridge to cool and harden. Arrange on a plate to serve. It makes sense to
make a batch of these and keep the in an airtight container in the fridge for up to 2
weeks.
*Suitable for vegetarians
*Suitable for batch cooking
Baked Salt and Pepper Crisps
Serves 1 (contains approximately 162 kcal)
Ingredients
1 small wholemeal wrap (40g)
1 tsp olive or rapeseed oil (4g)
Pinch salt (1g)
Freshly ground black pepper (1g)
The Method
Preheat oven to 180°C (350°F), Gas Mark 4. Cut the wrap in half, then in half again
and once more so that there are 8 triangles. Arrange the triangles on to a baking
tray.
Using a spoon, dab each triangle with a little oil and then season with salt and
pepper. Bake for 4-5 minutes then flip and cook for another 3-4 minutes until crisp
and golden brown. Remove from the oven and leave to cool on a wire rack. Arrange
on a plate to serve.
* Suitable for vegetarians
Cocoa and Peanut Squares
Serves 1 (contains approximately 150 kcal)
Ingredients
20g porridge oats
1 heaped tsp peanut butter (100% nuts) (7g)
1 tsp cocoa powder (4g)
1 heaped tsp honey (7g)
The Method
Put the oats in a bowl with the peanut butter, cocoa and honey, then mix until well
combined. Transfer to the tray, then shape into a rectangle and leave to set in the
fridge for at least 3 hours.
Cut the cocoa and peanut slice into squares and arrange on a plate to serve. It
makes sense to make a batch of these and keep them in an airtight container in the
fridge for up to 2 weeks so that they are there when you want them.
*Suitable for vegetarians
*Suitable for batch cooking
Plain Popped Popcorn
Ingredients
30g plain popped popcorn (from a bag)
The Method
Pour the popcorn into a bowl and enjoy.
*Suitable for vegetarians
Resistance exercise focuses on improving your muscle strength and endurance. It is really simple to do, we will be using our own body weight to perform the exercises.
Phase 1 resistance exercises will take place on days 1,3,5 and 9 of the challenge. In phase 1 there will be 5 exercises that Karl will teach you that you need to master - Sit Stands, Lunges, Lying Leg Holds, Press Ups and Plank. Remember, this is only phase 1 of 4 of the 40 day health challenge, the goal is to gradually improve your fitness over the 40 days!
Today is day one of Dr Eddie’s mental wellbeing exercises.
He has set you the task today to plan your commitment to the 40 Day Health Challenge, a powerful step forward in transforming your life.