Lose a stone in six weeks and help your body battle Covid with the Batch Lady's healthy eating plan
LOSE a stone in six weeks – and help your body battle Covid – thanks to this healthy eating plan from Fabulous columnist Suzanne Mulholland, aka The Batch Lady.
Yesterday we showed you how to make delicious breakfasts and revealed the ingredients you will need for a week’s worth of meals to help you shed weight.
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And today we show you how to cook up tasty lunches and dinners for two adults for the entire week in around 1½ hours on a Sunday. See our plan on how to use the five core recipes to produce 14 meals for the week.
The plan provides 1,500 calories a day, the recommended intake for women to lose 2lb per week. If following this meal plan, men will need to eat 500 calories extra a day in healthy snacks such as fruit, veg and wholegrains.
Excess weight puts you at much greater risk from health complications and DOUBLES the chance of death from Covid-19.
Suzanne said: “Batching meals on a Sunday ready for the week ahead will really help you stick to your weight-loss plan as the meals are all prepared and waiting for you, so it takes the hard work and thought out of it.”
- Read the Batch Lady every Saturday only in The Sun.
THE PLAN: Make a week of lunches and dinners with just FIVE RECIPES
LUNCH (Recipes 1 & 3): Baked potato with chicken mayo.
DINNER (Recipe 5): Bolognese with spaghetti. Remove Bolognese from fridge and reheat it in the microwave or saucepan and serve with 70g cooked spaghetti each.
LUNCH (Recipe 2): Soup, reheat in microwave, wholemeal pitta bread, and a banana.
DINNER (Recipe 3): Chicken and 2 wholemeal wraps with 40g grated cheese.
LUNCH: Sausage and tomato omelette and an apple. As per yesterday’s recipe, for this, and Saturday’s breakfasts, make four omelettes using a total of four low-fat sausages, eight eggs, 120ml skimmed milk, 16 cherry tomatoes (quartered) and 80g low-fat grated cheddar.
DINNER (Recipe 4): Salmon and pesto parcel with new potatoes. Remove from freezer on Wednesday morning.
METHOD: Preheat the oven to 180C/fan 160C/gas 4. Place the foil parcels on a baking tray and cook for 20 minutes until cooked through. Eat with 100g steamed new potatoes each (80cal).
100g zero per cent fat Greek yoghurt with 1 tbsp of Cadbury Highlights milk chocolate powder, with a sliced apple and satsuma to dip.
LUNCH (Recipes 1 & 3): Baked sweet potato with coronation chicken and an apple.
DINNER (Recipe 5): Chilli with rice. Remove from freezer on Thursday morning. Reheat in microwave or a saucepan and serve with 70g cooked rice each.
LUNCH (Recipe 2): Soup, reheat in microwave, wholemeal pitta and banana.
DINNER (Recipe 3): Chicken and veg curry and rice.
1 gin and diet tonic, 1 packet of light crisps (90cal).
LUNCH (Recipe 1): Baked potato with tuna, red onion and sweetcorn. Add 4 tbsp fat-free Total yoghurt (6cal) to a bowl along with 2 x 110g tins drained tuna (120cal each), one red onion (20cal), diced, and 160g tinned sweetcorn (62cal), drained, and stir.
DINNER (Recipe 4): Salmon stir-fry with basmati rice. Best made when you want to eat it.
METHOD: Add 8 sprays of Fry Light to a hot non-stick pan. Add your salmon fillets skin side down and cook for 3-4 minutes each side. Remove the skin when you flip them over. Once cooked, set aside.
Place the pan back on heat and add the stir-fry vegetables. Cook on a high heat until soft – around 5 minutes. Once soft, flake the salmon into the vegetables, add the soy sauce from the freezer bag and heat for a few minutes. Serve with 50g of cooked basmati rice each.
LUNCH (Recipe 3): Curry, two portions, with wholemeal pitta bread and salad.
DINNER (Recipe 5): Beef lettuce taco boats with 40g cheese. Remove from freezer on Sunday morning. Reheat in microwave and serve in lettuce leaves sprinkled with 40g grated low-fat cheese each.
100g zero per cent Total yoghurt with 1 tbsp Cadbury Highlights milk chocolate powder.
- Monday and Thursday’s baked-potato fillings will be made when batching the chicken combo of the dinner section.
Recipe 1: Baked potatoes and sweet potatoes
- 4 baking potatoes (160cal each)
- 2 sweet potatoes (110cal)
- 6 sprays Fry Light oil
METHOD: Score all the potatoes with a knife, put them in a bowl and cover with a double layer of clingfilm. Microwave for 15 minutes or until cooked through.
Carefully unwrap the bowl and put the spuds on a baking tray, spray each twice with Fry Light and sprinkle with salt. Place in a preheated oven at 220C/fan 200C/gas 7, checking after 15 minutes and giving them a shake so all sides are roasted.
When the outsides are crisp, remove from the oven and leave to cool.
Once cool, put two baked potatoes and two sweet potatoes in a tub for the fridge. Put the final two baked potatoes in a freezer bag and seal. The fresh ones will last in the fridge for up to five days.
Your frozen ones are for Saturday’s lunch, so take them out on Friday and leave to defrost in the fridge overnight. Once defrosted, pop in the oven for ten minutes to crisp up, then serve with tuna, sweetcorn and salad.
Recipe 2: Vegetable soup
- 2 x 600g packs diced vegetable soup mix (320cal each)
- 4 pints vegetable stock (use 2 stock cubes)
METHOD: To a large saucepan add 2 sprays of Fry Light and the two vegetable packs. Cook for 1 minute. Pour over the stock. Bring to the boil and leave to simmer for 25-30 minutes.
Season, then blitz with a handheld blender or leave chunky.
Split the soup in half and store one in the fridge and the other in the freezer. Remove from the freezer on Thursday night to defrost for Friday’s lunch.
If you and the other adult on this plan will be eating at separate times or are taking your soup to work, split the soup into individual containers.
Recipe 3: Low-fat chicken dishes
- 10 chicken breasts (150cal each)
- 2 onions, sliced (64cal)
- 2 red peppers, sliced (51cal)
- 2 tsp fajita spice (9cal)
- Fry Light
- 230g frozen diced onions (50cal)
- 2 tsp medium curry powder (10cal)
- 1 pack diced vegetables (160cal)
- 4 x 400g cans chopped tomatoes (352cal)
- 240ml chicken stock (made with ½ chicken stock cube) (18cal)
- For the baked potato fillings:
- 8 tbsp 0 per cent Total yoghurt (48cal)
- 1 tsp medium curry powder (9cal)
METHOD: Preheat the oven to 180C/160C fan. Wrap the chicken breasts loosely in foil and place on a large baking tray. Put the diced peppers and onions on a separate tray and sprinkle over the fajita spice.
Spray the vegetables with 4 sprays of Fry Light. Place both in the oven for 20 minutes or until cooked. Meanwhile, create the base for your curry. In a saucepan, spray 4 sprays of Fry Light. Add the diced onions, curry powder, vegetable mix, chopped tomatoes and chicken stock.
Bring to the boil then reduce the heat to a simmer. The curry will take around 20 minutes to cook. Once the chicken and veg are cooked, remove from the oven. Take 4 chicken breasts and, while still hot, cut up quickly and add to the curry sauce. Leave the rest of the chicken to cool.
In one bowl add the cooked onions and peppers from the tray and 2 chopped chicken breasts and mix. This will be your fajita mix for Tuesday’s dinner. Chop up the final 4 chicken breasts. These will be your 2 chicken baked potato fillings for Monday’s and Thursday’s lunches.
Take two of the chopped chicken breasts and place in a small freezer bag labelled Coronation chicken for Thursday’s lunch. Leave to cool and once cool place in the freezer. You will make this up on Wednesday night.
To make the chicken mayo filling for the baked potatoes for Monday’s lunch, add 4 heaped tbsp 0 per cent Total yoghurt to a bowl, add the last two chopped cooked chicken breasts and salt and pepper and mix. Put in a container and place in the fridge.
Once the curry is finished cooking, split into four containers (or 2 containers if you and your partner are eating together), leave to cool, then freeze. Remove two frozen curries on Friday morning to be eaten Friday evening and the other two on Saturday night to be eaten for Sunday lunch.
On Wednesday evening take out your cooked chopped chicken breasts labelled “Coronation chicken” from the freezer and leave to thaw overnight in the fridge. At lunchtime simply heat in the microwave until piping hot, add 4 heaped teaspoons of 0 per cent total yoghurt and 1 teaspoon medium curry powder (5 cals) to the chicken and mix.
This will be your Coronation chicken for the two of you, ready to fill your heated baked potatoes.
Recipe 4: Salmon dishes
- 4 salmon fillets (200cal each)
- 200g green beans (35cal)
- 4 tbsp reduced-fat pesto (40cal)
- 2 x 320g bag frozen vegetable and beansprout stir-fry (190cal)
- 6 tbsp soy sauce (30cal)
METHOD: Start by making the salmon parcels. Take two squares of baking foil and distribute the beans between the squares, placing them in a pile in the middle.
Place the fillets on top of the beans and spread pesto over the top of each fillet. Wrap both into parcels, add to a labelled freezer bag and place in the freezer.
In another labelled freezer bag, add the other two salmon fillets and soy sauce, then seal. Place this in your freezer next to the bags of stir-fry veg.
Take this out on Friday night to defrost so it is ready to stir-fry on Saturday evening.
Recipe 5: Low-fat beef dinners
- 8 sprays Fry Light (28cal)
- 230g frozen diced onions or 2 onions, diced (64cal)
- 4 tsp frozen diced garlic or 4 garlic cloves, diced (10cal)
- 750g 5 per cent lean minced beef (125g per serving, 262cal)
- 2 tsps fajita seasoning (Tesco – 9cal per tsp)
- 400g chef’s base diced vegetables (160cal)
- 4 x 400g tins chopped tomatoes (88cal per tin – 352cal total)
- 2 tsp oregano
- 2 tbsp tomato puree (22cal)
- 2 tsp cumin (8cal)
- 2 tsp chilli powder (5 cal)
- 2 x 200g tins kidney beans, drained (134cal)
- 1 x 160g tin sweetcorn, drained (62cal)
METHOD: In a large saucepan add 8 sprays of Fry Light and the diced frozen onion. Cook until soft, then add the mince and cook until browned. Remove a third of the mince and place in a freezer bag.
Next add the fajita seasoning to the freezer bag of mince, and mix. This will be for the taco lettuce cups on Sunday.
Leave the bag open to cool while you continue with the steps below.
To the pan of mince, add the garlic, chef’s base diced vegetables mix, tinned tomatoes, oregano and tomato puree. This will be your Bolognese and base for your chilli.
Leave to cook for 15 minutes before removing half of the mince and placing in a Tupperware container to cool. This will be your Bolognese for Monday night.
With the last portion of mince left in the pan, add the cumin, chilli powder, drained kidney beans and sweetcorn and cook for 5 minutes before removing from the heat and leaving to cool – this is your chilli for Thursday’s dinner.
Once all food is cooled, place your Bolognese in the fridge and your chilli and beef taco bags in the freezer, ready to get out on the morning you need it.
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