This week’s theme is all about PORTION SIZE. You could be eating a perfectly balanced diet - but if you’re eating too much of it, you won’t lose weight.
In this module we will cover food portions; drinks; alcohol and weight management; eating out, and snacking - everything you need to portion appropriately for weight loss!
Recipes of the week
Meat/Fish Main Meal
Vegetarian Main Meal
Banana and spinach green smoothie
A simple green smoothie for beginners that is healthy, and tastes amazing. It only has 6 ingredients and is ready in no time! For a vegan alternative, use plant based greek style yogurt.
Calories: 302Servings: 1
Unsweetened almond milk
Add all the ingredients to your blender or food processor, and blitz until smooth.
Serve in your favourite smoothie glasses and enjoy!
Lamb and feta stuffed peppers
These lamb stuffed peppers look great on the plate, a good option for when entertaining friends.
Calories: 397Servings: 3
Preheat the oven to 350 degrees.
Heat a little oil in a frying pan and fry the onion gently for 10 minutes until softened.
Add lamb mince with a sprinkle of salt and fry until browned.
Add the tomato paste and all the spices and stir well until combined.
Taste and season with salt and pepper. Add the crumbled feta.
Carefully slice the tops of the peppers off and remove the seeds inside. Stuff the peppers with the lamb mixture and replace the lids.
Bake in the oven for 40 - 45 minutes.
Mushroom & white wine tagliatelle
Shiitake mushroom and white wine perfectly paired in this quick, easy and wonderfully creamy Italian dish.
Calories: 303Servings: 2
Shiitake Mushrooms, larger ones torn into smaller pieces
Garlic Clove, crushed
1 small handful
Thyme Leaves, chopped
Heat a drizzle of olive oil in a sauté pan and add the mushrooms with a sprinkle of salt.
Gently cook over a medium heat for five minutes, then add the garlic and thyme.
Add the white wine and deglaze, scraping off any bits of mushrooms that have stuck to the bottom of the pan.
Allow the wine to reduce for one minute, then remove from the heat and add the Crème Fraîche.
Bring a large pan of water to the boil and salt generously.
Cook the pasta according to the packet instructions.
Reserve a ladles worth of the water leaving it to one side.
Drain the pasta and return to the pan.
Add the mushroom sauce and a little of the pasta water to the pasta and mix well.
Add more of the water to loosen the sauce if required.
Taste and season with salt and pepper as required before serving.
Warm up and cool down after every workout you complete. Check you’re fit to do these exercises with your GP if you have any injuries, medical conditions, or concerns that may prevent you from exercising.
Cardio & Core
Get your heart pumping and your abs burning with this 20-minute workout. No equipment is necessary.
Strength & Tone
This workout is designed to get your lower body working whilst driving towards a toned core. If you don't have dumbbells, use two heavy water bottles or other weighted objects that are easy to grip onto.
Intermediate Hiit Workout
This workout is short and sweet - but not for the fainthearted. Your heart will certainly be pumping. No equipment is necessary.
Sleep & Meditation
Have a good night’s sleep
This is a short meditation to help you drift off to a nice restful sleep.
Relax your body for a successful day
In this session, you will use both your breath and affirmations to leave you feeling focused and relaxed.