Meal Plan Supplement - Alternate Day Plan
Chef Frances Buckley MSc
This one day meal plan is intended to supplement the seven day plan released in week one. Feel free to swap out a day for the recipes below, or mix and match the plan throughout the week.
All ingredients listed can be found in your local Dunnes Stores - remember to check the Wholefoods section as well as the Free From!
Always check the Food List or our app when shopping.
Breakfast
Gluten Free Porridge with Cinnamon, Kefir and Pear
Serves: 2. Prep time: 5 minutes. Cooking time: 4 minutes.
Note: Porridge is a super breakfast, as it is nourishing and so versatile. It is also a great way to top up your calcium intake, with ingredients like milk and yoghurt. Choosing a vitamin D fortified milk is a great option, as vitamin D is needed to help absorb the calcium in the milk. Oats are a slow-release carbohydrate that will keep you going throughout the day.
Ingredients
75g gluten free porridge oats
450ml Dunnes Stores Low Fat Milk, or calcium fortified non-dairy alternative
1 tbsp Dunnes Stores Pure Honey
¼ tsp Dunnes Stores Ground Cinnamon
2 ripe pears (leave skin on for extra fibre)
1 tsp Dunnes Stores Wholefoods Sunflower Seeds
1 tsp Dunnes Stores Wholefoods Pumpkin Seeds
3 tbsp Irish Yogurts spoonable kefir
Method
- Place the oats and milk (or non-dairy equivalent) in a pan. Stir gently over a low heat and simmer for 4 minutes, or until soft (this can also be done in the microwave using a covered microwavable dish on high heat for 2 minutes).
- Stir in half the honey and half the cinnamon.
- While the porridge is cooking, cut the pears in half and remove the pips from the centre, do not peel them, as the peel is a great source of fibre. Cut the pear into small pieces and add into a bowl, then add in remainder of the cinnamon and honey. Then add the seeds and the kefir, and mix everything together to coat the pear.
- Serve each bowl of porridge with half of the pear and kefir mix.
| Nutrition Information per Portion | |
| Calories (kcal) | 437kcal |
Total Fat (g) Saturated (g) | 8.9g 3.2g |
Carbohydrates (g) Of which are sugars* (g) | 65g 38g |
| Fibre (g) | 7.5g |
| Protein (g) | 21g |
| Salt (g) | 0.32g |
*The sugar content may be high, but they are all naturally occurring sugars from the fruit and milk.
Lunch
Omelette wrap
Serves: 2. Prep time: 5 minutes. Cooking time: 10 minutes.
Note: You will need a 9 inch non-stick pan.
Ingredients
2 slices of Dunnes Stores Cooked Irish Ham
2 spring onions, chopped
2 large breakfast mushrooms, sliced
1 tbsp chilli olive oil, for frying
2 large eggs, slightly beaten
Pinch ground black pepper
60g grated cheddar cheese
Method
- Heat the chilli oil in the pan. Add half of the sliced mushrooms and onion. Cook for 5 mins.
- With a fork, stir in half of the beaten egg. Stir with the fork for 2 minutes and then sprinkle on ½ of the ham and cheese. Press the wrap onto the top before the egg sets completely. Allow to cook for 5 more minutes, before flipping over to heat the wrap.
Turn out onto a plate and roll to serve. Repeat this process for the second wrap
| Nutrition Information per Portion | |
| Calories (kcal) | 293kcal |
Total Fat (g) Saturated (g) | 23g 9.2g |
Carbohydrates (g) Of which are sugars (g) | 4g 0.7g |
| Fibre (g) | 7.5g |
| Protein (g) | 0.8g |
| Salt (g) | 0.9g |
Dinner
Chicken with vegetable rice, chorizo and pickled fennel
Serves: 6. Prep time: 15 minutes. Cooking time: 30 minutes.
Ingredients
- 12 boneless chicken thighs, skin on
- 300g brown rice
- 2 tbsp olive oil
- 1 tbsp gluten free garlic paste, or 5 cloves of garlic minced
- 1 medium onion, finely chopped
- 4 large carrots, finely chopped
- 2 stalks of celery
- 100g diced chorizo
- 1 tsp of smoked paprika
- 3 large vine-ripened tomatoes, chopped
- 100ml dry white wine
- 1 tbsp chopped flatleaf parsley
- Pinch of salt and coarse ground black pepper
- 1 large bulb of fennel
- 2 tbsp cider vinegar
- ½ tsp sugar
Method
- Cook the brown rice in boiling unsalted water (should take approx. 20 mins)
- In a pan, heat 1 tablespoon of the olive oil, along with the garlic, onion, celery, and carrot over a medium heat. Cook gently for 15 minutes to soften vegetables.
- Add the chorizo and the smoked paprika and cook for another 5 minutes. Stir in the tomatoes and wine and simmer for 5 minutes, which will thicken the sauce.
- Add the rice to the sauce.
- Add the chopped parsley, ½ tsp of salt, and coarsely ground black pepper, and simmer together for 5 minutes, then transfer to an oven proof dish.
- In a non- stick pan heat the remaining olive oil. Brown both sides of the chicken thighs, starting with the skin side.
- Place the chicken onto the rice mixture, skin side up. Bake in the oven for 20 minutes.
- Meanwhile, shred the fennel finely in a food processor. Add sugar and vinegar, and allow to rest in liquid for 20 mins.
- Drain the fennel, divide it evenly into 4 quantities, and serve on top of the portions of chicken.
Note: Not a fan of chicken? This bake is also delicious served with pan-fried salmon darnes or grilled pork chops, or try it with cod or hake instead!
| Nutrition Information per Portion | |
| Calories (kcal) | 496kcal |
Total Fat (g) Saturated (g) | 17g 4.8g |
Carbohydrates (g) Of which are sugars (g) | 23g 7.3g |
| Fibre (g) | 57g |
| Protein (g) | 4.3g |
| Salt (g) | 1.6g |
