Week Two Meal Plan
Chef Frances Buckley, MSc
Week Two of the course is out, and with it Days Three and Four of our Eight Day Meal Plan!
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.
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Day 3
Breakfast
Blackberry Smoothie
Serves: 2. Prep time: 5 minutes.
Ingredients
- 1 ripe banana
- 1 tbsp gluten free porridge oats
- 80g blackberries
- 150ml milk
- 1 tsp local honey
- 1 tsp vanilla extract
Method
- Simply put all the ingredients in a blender and blend until smooth. Divide into two glasses to serve.
| Nutrition Information per 100g | |
| Calories (kcal) | 71kcal |
Total Fat (g) Saturated (g) | 1.6g 0.9g |
Carbohydrates (g) Of which are sugars (g) | 11g 8.5g |
| Protein (g) | 2.1g |
| Salt (g) | 0.04g |
Day 3
Lunch
Potato and chorizo air fryer bake
Serves: 4. Prep time: 10 minutes. Cooking time: 25 minutes.
Ingredients
- 600g baby potatoes
- 1 tbsp light olive oil
- 4 boneless chicken thighs
- 80g diced chorizo
- 1 red onion, peeled and quartered
- 1 tsp smoked paprika
Method
- Heat the air fryer on 180 ◦c.
- Toss potatoes with a generous drizzle of oil and smoked paprika, add the chicken, chorizo and onions.
- Air fry for 25 minutes.
| Nutrition Information per 110g | |
| Calories (kcal) | 132kcal |
Total Fat (g) Saturated (g) | 6.1g 1.7g |
Carbohydrates (g) Of which are sugars (g) | 7.7g 1.4g |
| Salt (g) | 0.39g |
| Protein (g) | 11g |
Day 3
Dinner
Braised leeks with tarragon cream and puy lentils
Serves: 4. Prep time: 10 minutes. Cooking time: 25 minutes.
Ingredients
- 1kg leeks, halved lengthways and then cut into chunks
- 1 tin puy lentils, washed and drained
- 1 tbsp tarragon, chopped
- 1 handful flat parsley, chopped
- 6 cloves of garlic, peeled and chopped
- 1 tbsp gluten free wholegrain mustard
- 1/2 tsp ground cumin
- 100g low fat cream cheese
- 40ml extra virgin olive oil
- 20ml lemon juice
Method
- Preheat oven to 150◦c
- In an ovenproof dish place the leeks, garlic and fresh thyme, sprinkle with ½ teaspoon of salt and a large pinch of black pepper.
- Pour in the olive oil and cover the dish tightly with foil. Bake for 30 minutes, take out uncover and move the leeks around.
- Add the drained lentils, add the mustard, lemon juice, creamed cheese, cumin and the tarragon.
- Cover again and return to the oven for another 15 minutes. Sprinkle with flat parsley to serve.
| Nutrition Information per 100g | |
| Calories (kcal) | 128kcal |
Total Fat (g) Saturated (g) | 3.2g 0.6g |
Carbohydrates (g) Of which are sugars (g) | 14g 3g |
| Salt (g) | 0.07g |
| Protein (g) | 7.8g |
Day 4
Breakfast
Poached eggs with sprout stirfry
Serves: 2. Prep time: 10 minutes. Cook time: 10 minutes.
Ingredients
- 1 large sweet potato, peeled and diced
- 2 tsp rapeseed oil
- 1 large red onion, diced
- 200g raw brussel sprouts, sliced
- 2 large free range eggs
- Salt and pepper
Method
- Cook the sweet potato in a microwaveable container on high for 5 minutes. Leave aside for later.
- Heat the oil in a non-stick frying pan and add the onions. Cook until they start to char.
- Add the sprouts and stir-fry over a high heat until slightly softened. Push the brussels sprouts and onions to one side of the pan before adding the sweet potatoes. Toss around to get them crispy. Cook for a further 5 mins until everything is crispy.
- Meanwhile, poach 2 eggs in a pan of barely simmering water. Serve on the potato mix.
| Nutrition Information per 100g | |
| Calories (kcal) | 85kcal |
Total Fat (g) Saturated (g) | 2.4g 0.5g |
Carbohydrates (g) Of which are sugars (g) | 12g 4.2g |
| Salt (g) | 0.2g |
| Protein (g) | 3g |
Day 4
Lunch
Tomato and feta stack
Serves: 4. Prep time: 10 minutes.
Ingredients
- 6 large ripe tomatoes
- 4 basil leaves
- 80g feta
- 4 tbsp red pesto
- Black pepper
Method
- Slice the tomatoes into rings. Put one ring in the bottom of each ramekin, then add small amount of pesto, a basil leaf, crumble feta into each ramekin. Season layers with black pepper.
- Repeat this until the ramekin is filled, finishing with crumbled feta on top. Allow to sit for 30 minutes to allow flavours to mingle. Enjoy with crispy romaine lettuce.
| Nutrition Information per 100g | |
| Calories (kcal) | 65kcal |
Total Fat (g) Saturated (g) | 4g 1.1g |
Carbohydrates (g) Of which are sugars (g) | 3.1g 3g |
| Salt (g) | 0.43g |
| Protein (g) | 2.7g |
Day 4
Dinner
Sticky sesame pork with brown rice
Serves: 4. Prep time: 10 minutes. Cook time: 15 minutes.
Ingredients
- 2 tbsp sesame oil
- 25g sesame seeds
- 1 tsp light gluten free soy sauce
- 1 tbsp balsamic vinegar
- 1 tbsp corn flour
- 2 tbsp sweet chilli sauce
- Thumb sized piece of fresh ginger, peeled and chopped
- 600g pork fillet, cut in strips
- 1 bunch of spring onions
- 2 bell peppers, yellow and red
- 80g mange touts
- 200g brown rice (dry)
Method
- Bring a pan of salted water to the boil and cook the rice as per instructions. Meanwhile, mix the corn flour with vinegar, sesame oil, and sauces, and leave aside.
- Heat the olive oil in a wok over a high heat. Add the pork and cook for 2 minutes until browned all over. Add the ginger, garlic, and vegetables and cook for another 4 minutes. Reduce the heat, then add the sauce mix. Stir until the sauce thickens. Sprinkle on sesame seeds to finish.
- Strain the rice and serve.
| Nutrition Information per 100g | |
| Calories (kcal) | 145kcal |
Total Fat (g) Saturated (g) | 4.1g 0.8g |
Carbohydrates (g) Of which are sugars (g) | 14g 3.2g |
| Salt (g) | 0.54g |
| Protein (g) | 12g |
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