Preparation is Key With less than 10 days to go, I feel I am now in a fairly straightforward routine. The key to eating healthy during the week for me is ensuring I am prepared on a Sunday for the week ahead. This week, I put a large 3 litre pot of chicken stock (2 chicken carcasses from the butcher, chopped carrot, leek and onion) on the hob and headed in to town. When I came back a few hours later, I sautéed some onions and garlic and split it into two pots. In one, I put chopped sweet potato, lemongrass and ginger. In the other, I put carrot, parsnip and leek. I cooked these for 5 minutes, before adding enough stock to each pot and left to cook for 30 minutes. When they cooled slightly, I blitzed them up, and portioned it out into containers with enough for 2 servings. I kept enough out for 3 days and froze the rest. Lunches sorted for a few days. I put the remaining stock in the freezer for the following week. I even put some in an ice-cube tray so that I could quickly add some flavour to a dinner or sauce. Today we had chicken and chorizo stew (recipe below) where we used some of the left-over stock. A lot of people are saying they are not sure what to eat. So below are some examples: 07:30 Grapefruit and Scrambled Eggs (3 eggs) 10:30 Banana and a handful of Almonds or Brazil Nuts 13:00 Sweet Potato Soup with 1 Chicken Breast 16:00 1tbsp Almond Butter and 1 Apple 17:30 Gym 18:45 Chicken and Chorizo Stew with Baked Potato and Butter 22:00 Coconut Milk (Homemade) and a spoon of Almond Butter 07:30 Smoothie with Almond Milk, Banana, Protein Powder and Almond Butter 10:30 Handful Berries and 1 Hard Boiled Egg 13:00 Homemade Carrot, Parsnip and Leek Soup and 1 chicken breast 16:00 1tbsp Almond Butter and 1 Apple 18:45 Beef Burger (Homemade) with Roasted Sweet Potato Wedges and Steamed Broccoli 22:00 1 Hard Boiled Egg Chicken and Chorizo Stew - 1 onion, finely chopped - 2 cloves garlic, finely chopped - 100g chorizo, fresh if possible, sliced - 6 chicken thighs + 2 chicken breasts, chopped - Red and yellow pepper, chopped - 300ml Chicken Stock - 15 baby tomatoes - Cook the onion for 5 mins and then add the garlic - After 1 minute, add the chorizo and cook for 1 minute - Add the chicken and cook for 3 minutes - Add the peppers and the tomatoes and cook for 1 minute - Finally, add the chicken stock and cover with a lid, cooking for 30-40 minutes until the stock has reduced.
Posted on: Thu, 23 Oct 2014 18:46:18 +0000
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