usy Woman [s ootcamp – Eating Plans & Shopping Lists · usy Woman [s ootcamp – Eating Plans & Shopping Lists Fail to plan… plan to fail… Its all about being organised! And

Busy Woman’s Bootcamp – Eating Plans & Shopping Lists

Fail to plan… plan to fail… It’s all about being organised! And of course making things as tasty and

healthy as possible!

This EBook is full of my positive food principles, eating plans, shopping lists, mini meal

instructions and some recipe links.

There are helpful explanation audios that go with this EBook which would be useful to listen to,

especially if you haven’t done my bootcamps before. In these I go through everything in a little

bit more detail so you can see the reasons behind my choices and recommendations

Contents list:

1. Food Principles explained 2. Helpful at home 3. 9 x Eating plans and shopping lists 4. Quick mini meal instructions 5. Helpful recipe links 6. Quick food prep hacks 7. Eating on the Go ideas 8. Light or right 9. Calories V colour 10. Eating plan template

Also just to say, I’m a customer and ambassador for Mindful Chef and if you’d like to get £20 off

your first order (which is the best intro offer they do), please use this code: 7MAU4R

They also now offer healthy frozen meals as well as 15 minute meals which I could not live

without. They do have more complicated recipes that take 20-40 minutes but that’s too much

for me

Food Principles explained

These are to be followed 80-90% of the time, all of the time. This means that OF COURSE there

are going to be times when you eat outside these guidelines and that is OK!

But if you can follow them at least 80% of the time you are going to be really helping your body

out in terms of:

Nutrient intake

Gut health and digestion

Lowering of toxins

Balancing blood sugar levels

Boosting immunity and vitality

Remember these principles are 80-90% of the time! I love to look forward to a couple of glasses

of wine at the end of a busy week, a nice take away from time to time, a bowl of proper pasta for

lunch with my kids and I love getting a big sandwich out now and again! But that is a small (and

important!) part of positive eating. I eat very well most of the time, ALL of the time. And that

means I can indulge guilt free when I want to. When you give yourself permission to eat like this,

there is less rebellion. In fact I often plan my food around these ‘normal’ indulgences. There is no

such thing as bad food in my world.

Feel free to eat daily:

Ideally organic, in season and lots of variety:

Vegetables and salads – especially greens which are very nutrient dense and think

‘RAINBOW’ as the different colours in vegetables provide different nutrients

Good fats - Nuts, seeds, avocadoes, oily fish (salmon, mackerel, sardines etc.) and oils

that are best to use are - coconut, olive, walnut and avocado oil – be careful not to have

too much (refer to the calories V colours section!)

Dairy NOT from cows – eggs, goat’s milk/cheese, sheep’s milk/cheese

White fish & seafood – cod, pollock, sole, prawns, crab and clams etc.

White meat – Chicken, turkey – although I do think if people can have more meat free

days that is a really good habit to get yourself into

Legumes (beans, nuts, peas, lentils, chick peas)

Herbs & spices – Fresh always best, I use fresh herbs A LOT!

Friendly carbs – think sweet potatoes, rye bread, oats, higher carb veg like butternut

squash, wholegrain rice, quinoa etc. And I’m a big fan of Tilda rice / quinoa packets

Fresh fruit – a couple of pieces a day is fine for most people, but avoid large amounts and

mixing fruit with other foods (other than nuts) and having straight after a meal – some

people are fruit sensitive and I personally thrive from eating less fruit.

Eat in moderation – a couple of times a week

Fresh fruit if sensitive - limit this more if sugar sensitive/have bloated tummy

Dark / harder to digest meat – steak, duck, ham etc.

Wholegrain

Wheat carbs – things like healthy looking carbs that contain wheat i.e. whole grain

pastas/breads, couscous etc.

Organic full fat dairy such as mature cheddar cheese, natural yogurt, a little butter

Potatoes / new potatoes

Eat occasionally – once a week to a fortnight or less

The enemy carbs – Basically anything white, wheat or processed, including cakes,

biscuits, and crisps.

Dairy from cows - good article here on dangers of dairy-

http://www.standard.co.uk/lifestyle/health/time-to-stop-milking-it-6501841.html and if

eating dairy always go for organic and full fat

Sugar – the more you have the more you want

Processed meat – I’m the first to have a burger or sausage on a BBQ, but as part of a diet

staple, please avoid

Dried fruit – Because it’s very high in sugar and high calorie dense. Also not great for the

gut.

Processed soy - http://www.foodrenegade.com/dangers-of-soy/

I also advise the following:

Don’t microwave food

Don’t eat chewing gum

Don’t drink fizzy things

Drink 1-2 litres of water or herbal tea a day

Limit coffee to 2 cups a day

Aim for at least 4 alcohol free days a week

Watch processed ‘healthy’ foods such as rice cakes, gluten free cakes / snacks

Aim to push your breakfast back as late as possible (by having a juice or smoothie first) to

help push lunch back and alleviate unnecessary snacking and over eating.

Remember these are 80-90% of the time all of the time!

http://www.standard.co.uk/lifestyle/health/time-to-stop-milking-it-6501841.html

http://www.foodrenegade.com/dangers-of-soy/

Helpful at home list

Helpful have at home food lists – these are things I’d advise you to have in all the time, so you

can easily put meals together

On top of these you can buy fresh / new / different ingredients to mix with these to make really

tasty and easy meals!

Larder cupboard

Healthy carbohydrates

Tilda rice / quinoa packets

Merchant gourmet quinoa packets

Sweet potatoes

Oats

Rye bread

Seeded WF bread - I like the Warburtons’s one

WF pasta

Brown rice noodles

Brown / wild rice

EASY IDEA! Throw some veggies in the oven with a little oil and herbs with a packet of Tilda rice /

quinoa over them and optional piece of salmon / chicken on top for 15/20 mins – the perfect ONE

DISH MEAL!

Sauces and condiments

Capers

Olives

Mustard

Olive oil

Coconut oil

Apple Cider vinegar

Seeds of change organic veg sauces

Red / green pesto

Teriyaki sauce

Rice malt syrup

Fish sauce

Vegemite / marmite

DELICIOUS DRESSING! Chopped capers and fresh dill with coconut yogurt and a squeeze of lemon

is the perfect salad dressing or sauce for a piece of salmon

Cupboard proteins and veggies

Tins of mixed beans

Lentils

Tuna in olive oil

Jar of artichokes

Jar of sun-dried tomatoes

QUICK MEAL IDEA! Mix some mixed beans, a tin of tuna and some artichokes in a bowl with some

fresh parsley and lemon juice.

Long life dairy free milk

Almond milk or oat milk

Coconut milk

Coconut cream (that can stay in the cupboard and be mixed with boiling water to use for sauces

and curries)

Nuts and seeds

I always like to have a variety of nuts and seeds so I can snack on them and add to salads, make

soaked oats, thrown them in brown rice noodles etc. Buy in bulk and you can always freeze nuts

too

Freezer

Veggie Burgers (Strong roots or Good life ones from Waitrose are great)

Peas

Mini portions of green veg

Mini portions of chopped onions and crushed garlic.

Frozen veg smoothie ingredients

Salmon fillets

Organic chicken breasts

Falafel

Smoked mackerel fillets

Fridge

Organic free range eggs

Feta cheese

Goat’s cheese

Coconut yogurt

Organic butter

Fresh herbs and spices

Ginger

Garlic

Chili

Parsley, dill, mint, basil and chives (really recommend a mini herb garden pot)

You can of course have any herbs and spices you like, and buy fresh ones as you need. But the

selection above are the ones I find most versatile and easy to use and can be used in loads of

simple recipe ideas!

Fruit and veg

This is obviously down to personal preferences and depends on what you’re choosing to eat for

certain recipes but the staples I find really helpful are:

Carrots

Cucumber

Celery

Salad (I like romaine, lambs lettuce and rocket)

Radishes

Peppers

Spring onion

Red onion

Lemons / limes

Pink grapefruit

These are things that you can easily make healthy mini meals, use for crudités and make bland

salads taste a little more exciting

Batch up meals

I always think it’s a good idea to have a few batch meals ready. And I have these things in my

freezer:

Vegetable soup (homemade or shop bought soup)

Organic bolognaise / chill con carne (70% veg and 30% organic meat)

Slow cooker chicken curry / vegetable stew

And since Mindful Chef have launched frozen meals I’ve got a stash of these in my freezer too.

EATING PLANS

Here are 8 x 7 day eating plans with a slightly different focus on each one.

1. What I do if I don’t have Mindful Chef 2. What I do if I don’t have Mindful Chef – second version 3. What I do when I order Mindful Chef 4. Busy but focused 5. Very busy and less focused 6. A light and lean eating plan 7. A bulkier eating plan 8. Office lunches and simple suppers 9. Eating on the go 10. Vegan eating plan

There are matching shopping lists and lots of options where you do a little food prep and

doubling up of cooking meaning you have enough for the next day.

Some follow the principles to a really high level with more prep than some of the easier eating

plans I’ve created, that follow food principles at a lower level.

These are examples that you can adapt, expand, add more variety or completely simplify.

These plans and shopping lists are aimed at one adult. Double up the amounts if you partner is

involved! I haven’t specified exact amounts of food on the list, but have given you some

guidelines as to meals the ingredients are for to help

I’ve also included a couple of eating plans that incorporate Mindful Chef meals. I get 3 meals

delivered for 2 people each week and as I’m by myself this means I have 3 lunches sorted with

the left overs.

Mindful Chef have also launched their new healthy frozen meals. You don’t have to order recipe

delivery boxes; all their recipes are available on line too!

What I do around these eating plans:

I tend to start the day with a weak coffee, organic milk and ½ sugar

Then about 30-45 minutes later I have a veg smoothie or juice.

Smoothie is typically the spinach, mango, kiwi and kale mix from Waitrose, with ½ banana, some

avocado, oat milk and water.

Veg juice is typically carrot, cucumber, celery, chunk of fennel, ½ an apple and peeled lemon

Then about 30-60 minutes after that I have breakfast.

If I need to eat my breakfast early or have to go somewhere, I have a veg juice or smoothie later

on in the day.

I tend not to snack in the morning as I push my breakfast back nor in the afternoon as I eat

dinner quite early but if you do snack, check out my snacks list after the eating plans

I often have a cup of tea around 3 or 4pm or if hungry have a bowl of soup or slice of WF toast

and a topping.

I tend to eat my dinner quite early – between 5 and 6pm usually. If you don’t eat yours until later

you might be better off having what I call a mini meal around 3 or 4pm – a slightly more

substantial snack that will take you through to dinner.

Option 1 – What I do if I don’t have Mindful Chef

This is how I eat when I’m not ordering Mindful Chef. Easy, quick, healthy meals with some

simple food prep hacks and a little bit of planning.

Shopping lists are underneath the table for each week and then mini meal / recipes are in their

own section underneath all eating plans.

Food prep:

Sunday – prep soaked oats and rice herb salad mix and make up a salsa verde – less than 15 mins for all!

Monday – Bake extra sweet potatoes

Tuesday – Boil up 4 eggs

Sunday – Tuna / bean / quinoa mix ready for next week2 and boil up 4 eggs

Eating plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

B Soaked oats

Hoummas and cucumber

Left over boiled egg on toast

Soaked oats

Houmas and cucumber

Avocado and feta smash on rye

Porridge with seeds, cinnamon and a little maple

syrup if required and dollop of coconut yogurt

L Rice, herb & bean salad mix and salsa verde

Left over sweet potato with feta cheese and sliced red onion & salsa verde

Rice / herb / bean mix with and salsa verde

Left over wf pasta and salad

Frittata with feta cheese and salad with coyo dill and caper dressing

Slow cooker recipe Lamb pilaf or beef stew with

Pizza or Veggie burgers and salad

D Teriyaki salmon, sweet potato and broccoli

Rice herb and bean salad mix with 2boiled eggs

WF pasta with seeds of change sauce and salad

Frittata and greens with coconut yogurt, caper and dill dressing

Open wf sandwich with hoummas and salad

Tuna / rice / quinoa mix with salad with a boiled egg

Shopping list:

Avocado

Broccoli

Capers

Cinnamon

Coconut flakes

Coyo yogurt (dressing and you can use for soaked oats)

Cucumber

Eggs x 12 (including Sunday prep to take into the following week if you want to)

Feta cheese (for Tuesday lunch, frittata and avocado smash breakfast)

Fresh parsley, chive, basil, dill, ginger and garlic

Ginger

Hoummas

Lemons

Maple syrup

Nuts / fruit / crudité for simple snacks

Oat milk

Oats

Olive oil

Red onion

Salad leaves

Salmon fillets

Seeds of change sauce

Sweet potatoes

Tilda rice

Tin of mixed beans

Tin of tuna

Veggie burgers or pizza

Wheat free pasta

Wheat free seeded bread (I like the Warburton’s Gluten Free sliced seeded bread which

come in half loaves)

Plus ingredients for slow cooker Sunday recipe -

http://www.slowcookerrecipes.org.uk/turkish-lamb-pilau.htm

500 g (17 oz.) lean lamb neck fillet

1 lamb or vegetable stock cube

2 sticks of cinnamon

1 tablespoon olive oil

250 g (8 oz.) basmati rice

12 dried apricots (ready to eat)

1 onion (large)

handful amount of almonds or pine nuts

handful amount of fresh mint leaves

If you want a veg smoothie, buy some Waitrose frozen spinach, kale, kiwi and mango mix or buy

some frozen spinach balls which you can have with a banana / avocado or some berries and oat

milk / water

Option 2 – A similar eating plan without Mindful Chef, which can be used as a week 2 plan from

option 1

This is a variation of the first eating plan to give you some other simple ideas that I eat. If there

is anything you don’t like use the food principles sections or other eating plans to get swapsie

ideas!

Monday includes food prep done on Sunday of option 1


Food prep:

Sunday – Tuna / bean / quinoa mix and boil up 4 eggs

Tuesday – Bake extra sweet potatoes

Wednesday and Thursday meals make enough to have for Thursday / Friday lunch (not twice the protein just the other bits as we’re serving left overs with goats cheese and hoummas)

Sunday boil up 2 eggs for Monday lunch


Breakfast Left over boiled eggs on wf toast

Hoummas and cucumber

Soaked oats

Soaked oats

Vegemite/ marmite and cucumber on toast

Scrambled eggs

Avo smash with goats cheese

Lunch Tuna rice / quinoa mix on salad

Tuna rice / quinoa mix on salad

Sweet potatoes and hoummas

Left over rice and veggies with some goats cheese

Left over brown rice noodles, broccoli and some hoummas

Home cooked burgers, rainbow slaw and SW potato wedges or jacket potato

Mackerel nicoise with coconut and dill and boil 2 extra eggs for Monday lunch

Dinner Veggie burgers and salad

Sweet potatoes with goats cheese/ mint / finely sliced red onions

Baked cod with garlic, lemon, tilda rice and green veggies

Ginger , garlic and chili chicken with brown rice noodles an easy peanut sauce and green beans

WF presto pasta with a goat’s cheese salad.

Shop bought soup and little gem salad wrap

Shop bought soup and little gem salad wrap

Shopping list:

A lime

Avocado x 2

Broccoli

Brown rice noodles

Carrots

Chicken breasts

Cinnamon

Coconut flakes

Cod fillets

Coyo yogurt (dressing and you can use for soaked oats)

Cucumber

Eggs x 4 (assuming you used last week’s boiled eggs on the Sunday for Monday’s

breakfast)

Fresh mint, dill, chilli, ginger and garlic

Goats cheese (for Thursday lunch, Friday dinner and Sunday breakfast)

Green beans (Wed dinner and Sunday lunch)

Green veggies for Wednesday dinner and Thursday lunch – green beans / mage tout, kale

or more broccoli, your choice!

Wheat free pasta

Houmas

Jacket potatoes (if you want baked potato rather than sweet potato wedges)

Lemons

Little gem lettuce


Oat milk

Oats

Peanut butter

Pesto

Radishes

Red onion x 2

Salad leaves

Shop bought soup

Smoked mackerel

Sugar snap peas

Sweet potatoes (buy more if you want sweet potato wedges rather than jackets on

Saturday)

Tilda rice

Turkey mince or beef mince (use bought veggie burgers if you don’t want meat)

Vegemite / marmite

Wheat Free seeded bread (I like the Warburton’s Gluten Free sliced seeded bread which


Option 3 – A similar eating plan using 3 Mindful Chef meals and left overs

I typically order 3 Mindful Chef meals a week that are for 2 people. As I’m by myself, this means I

get left over lunches too. If you’ve got a partner why not order 3 meals for 4 people so you both

have 3 evening meals and 3 lunches. I also order their healthy fresh and frozen meals which have

been a game changer. This eating plan uses both recipe delivery box meals and frozen meals.

Some people challenge the price of Mindful Chef but when you tot up the cost of lunches on the

go and the time it takes to think / shop etc. I find it such great value.

You could also choose any of the Mindful Chef recipes from their website and substitute the

meals I’ve put in here and then go and buy the ingredients (there tends to be 7-10 per recipe).

Please note that Mindful Chef change their meals so you might not be able to order the exact

same meals I’ve mentioned here. Choose other ones available or you can find the exact meals in

their recipes section of their website!

I get my delivery boxes on a Monday. So I still do a little food prep on a Sunday, so I’m covered

for lunch on Monday

Food prep:

Sunday Boil up 2 eggs so you have Monday lunch sorted!


Breakfast Houmas and cucumber

Houmas and raw spinach

Houmas and cucumber

Houmas and raw spinach

Vegemite and cucumber on toast

Poached eggs on toast with raw spinach

Poached eggs on toast with raw spinach

Lunch Open WF sandwich with boiled eggs and chives

Left overs from last night’s 15 minute meal


Artichoke tilda rice and salad with 1 boiled egg

Artichoke tilda rice and salad with 1 boiled egg


Roast dinner – you choose!

Dinner 15 minute meal – Peanut

15 minute meal – Roasted

Frozen meal – the coconut fish pie.

Frozen meal – the Spicy Penang

15 minute meal – Walnut

Smoked salmon salad

Veg soup and

Tofu and ginger quinoa

pepper lentils and olives with asparagus

And make Tilda rice / quinoa artichoke and herb mix and boil 2 eggs whilst frozen meal is cooking

chicken and black rice

crusted haddock and crushed potatoes

salad wraps

Shopping list:

As you can see when you use Mindful Chef like I do, shopping is reduced massively!

Remember to order 3 x recipes for 2 people (or 4 if you’re cooking for your partner) and a batch

of frozen meals from Mindful Chef!

Artichokes

Cucumber

Eggs x 8 (Boil 2 Sunday night, 2 on Wednesday night, 4 for the weekend)

Fresh mint, chives, parsley

Houmas

Lemons

Little gem lettuce


Roast dinner ingredients

Salad leaves

Shop bought soup

Smoked salmon

Spinach (enough for 4 breakfast sides)

Tilda rice

Vegemite

Wheat free seeded bread (I like the Warburton’s Gluten Free sliced seeded bread which


Option 4 - Busy but focused

This eating plan is for when you’re a little busy but still able to be focused and have some time to

prepare and make things.

Food prep:

Sunday – Feta, black olive, parsley, chive, quinoa and radish rice mix

Thursday – Make enough dinner for Friday lunch


Breakfast Houmas and spinach

Marmite on toast with sliced cucumber

Houmas and spinach

Marmite on toast with sliced cucumber

Houmas and spinach

Avo smash and feta on WF toast

Porridge with seeds, cinnamon and a little maple syrup if required and dollop of coconut yogurt

Lunch Feta, black olive, parsley quinoa / rice mix

Feta, black olive, parsley quinoa / rice mix

Left over salmon, rice and greens

Left over veggies and chicken

Left over Nicoise salad

Jacket potato with baked beans

Janey’s mushroom risotto with broccolini

Dinner Baked breaded fish, oven chips and peas / spinach

Salmon fillet, tilda rice, pak choi, broccolini and chopped ginger, garlic and little teriyaki

Roasted veggies (peppers, mushrooms, carrot, sweet potatoes, dried rosemary) with boiled 2 chicken breasts

Smoked salmon Nicoise, salad with coyo dill and caper dressing

WF spaghetti bolognaise (using my healthy bolognaise recipe) with green salad

Falafel salad – warm up some falafels and have with a large mixed salad, hoummas and pomegranate seeds.

Boiled eggs and soldiers with some wilted spinach

Shopping list:

Baked beans

Baked breaded fish

Black pitted olives

Broccolini

Carrot

Chicken stock / WF veg bouillon

Cinnamon

Coconut yogurt

Cucumber

Eggs x 6 (4 for Thursday night and Friday lunch and 2 for Sunday)

Falafel

Feta cheese

Fresh dill, chives, parsley

Chicken breasts

Frozen peas

Green beans

Houmas

Jacket potatoes

Large white onion

Lemons

Maple syrup

New potatoes


Oats

Organic mature cheddar

Oven chips

Packet of mushrooms

Parmesan cheese

Peppers

Pomegranate

WF spaghetti

Radishes

Risotto rice

Salad leaves

Salmon fillets

Smoked salmon

Spaghetti bolognaise ingredients or if you’ve already batched some up, take out on

Thursday evening.

Spinach (enough for 4 breakfast sides raw and wilted for Monday evening dinner)

Sweet potatoes

Tilda rice

Vegemite / marmite

WF seeded bread (I like the Warburton’s GF sliced seeded bread which come in half

loaves)

Option 5 - Very busy and less focused

This eating plan is for when you’re really busy and you are less able to put in lots of time to prep

lunches and dinners. However, there is some food prep that can be done at the weekend which

takes less than an hour but will create loads of meals in the week!

Food prep:

Sunday – Big batch of roasted veggies (3 peppers, courgettes, mushrooms, carrots and fennel

Sunday – Bake up 3 sweet potatoes

Sunday – Cook up 6 cauldron veggie sausages

Sunday - Make two soaked oat breakfasts and put in fridge

Thursday – whilst dinner is cooking make up a cheese and salad wrap and chop up crudité for Friday and Saturday lunch

Ideally you will have made or can make some of my healthy bolognaise, but if not, just have pesto spaghetti on Wednesday evening

Saturday turkey burgers can be made up quickly (ingredients on shopping list), but these are really good to have batched up as very versatile or have a veggie burger


Breakfast Soaked oats

Soaked oats



Bowl of muesli

Bowl of muesli

Scrambled eggs on toast

Lunch Roasted veggies with 2 chopped up cold vegetarian sausages

Roasted veggies with 2 chopped up cold vegetarian sausages and mixed salad

Sweet potato with 2 chopped up vegetarian sausages and last of roasted veg

Chopped up left over spaghetti with a little pesto on a mixed salad and and goats cheese

Organic cheese and salad seeded wrap with some tortilla chips, carrot sticks and hoummas

Turkey, lettuce and tomato WF sandwich with some tortilla chips, carrot sticks and hoummas

Smoked mackerel, Baked sweet potato with spring onion and parsley and broccoli

Dinner Breaded chicken breast, sweet potato (warm previously cooked ones on Sunday for 15/20 mins with chicken) and mixed salad (make enough for Tuesday lunch

Sweet potato with goats cheese and steamed spinach

Healthy WF spaghetti bolognaise and salad Cook enough pasta to have some for lunch on Thursday OR pesto spaghetti

Fish cake and 2 x greens

Fried eggs, oven chips and beans or peas

Turkey burgers, pesto tilda rice and broccoli or veggie burgers instead of turkey ones

Veg soup and seeded wraps with avocado smash

Shopping list:

2 x greens in addition to spinach and broccoli or buy more of these

Avocado

Baked beans or peas

Breaded chicken breast

Broccoli (Saturday and Sunday)

Carrots

Cauldron vegetarian sausages – 6 pack

Cinnamon

Coconut yogurt

Cucumber

Eggs x 4 (2 for Friday dinner and Sunday breakfast)

Fennel

Fish cakes (1 or 2 per person)

Goat’s cheese

Houmas

Muesli

Muesli – choose low sugar, low fruit one

Mushrooms


Oats

Organic mature cheddar cheese

Oven chips

Peppers x 3

Salad leaves

Seeded wraps

Smoked mackerel

Spaghetti bolognaise ingredients or if you’ve already batched some up, take out on

Thursday evening.

Spinach (bag for Tuesday dinner)

Spring onion

Sweet potatoes

Sweet potatoes – 3 per person

Tilda rice

Turkey mince, red onion, mustard and parsley if you don’t have turkey burgers in the

freezer – literally mix it all up.

Veg soup

Vegemite / marmite

WF spaghetti


loaves)

Option 6 - A light and lean eating plan

This eating plan is aimed at anyone who wants to eat light. This means there are less carbs and

calories than I would choose to follow myself but are still filled with goodness.

As per the light V right section below, light doesn’t always mean right! Many people go wrong

with this. However there is a lot of goodness in this eating plan and it could be a good plan to

follow if you were wanting a detox style (light lean and green) eating plan.

Food prep:

Sunday – Big batch of easy veg soup if you want to make your own


Breakfast 2 scrambled eggs and spinach, ½ slice of WF

2 poached egg on an avocado with fresh

Hoummas, cucumber, spinach and radish on a slice of WF seeded bread

Hoummas, cucumber, spinach and radish on a slice of WF seeded bread

2 scrambled eggs and spinach, ½ slice of WF toast with fresh

2 poached egg on an avocado with fresh

2 scrambled eggs and spinach, ½

toast with fresh chopped parsley

chopped parsley

chopped parsley

chopped parsley

slice of WF toast with fresh chopped parsley

Lunch Veg soup and little gem feta salad wrap

Veg soup and little gem feta salad wrap

Left over Salmon and veg

½ Sweet potato with goats cheese and mixed salad

Left over prawn stir fry

Left over Greek salad

EASY salmon curry

Dinner Veggie burger/s and large mixed salad

Salmon fillet on pak choi and mange tout with ginger, chill and garlic

Baked lemon and garlic chicken with ½ backed potato and 2 different veg

Prawn and veg stir fry

Greek salad Smoked mackerel nicoise

Baked fennel with little goats cheese

Shopping list:

2 veg for Wednesday dinner

Avocado

Carrots

Cucumber

Eggs x 10 (5 breakfasts of 2 eggs each!)

Fennel

Feta cheese

Ginger, chilli, garlic

Goat’s cheese

Greek salad veg ingredients (suggest red onion, black olives, tomatoes, parsley and

cucumber – and use feta that’s already on the list above)

Houmas

Little gem lettuce

Mange tout


Pak Choi

Parsley

Prawns

Salad leaves and mixed salad ingredients

Smoked mackerel

Spinach

Sweet potato x 1 (on top of veg soup ingredient – this is for Wed evening / Thurs lunch)

Veg ingredients (White onion, 3 cloves garlic, 2 sweet potatoes, ½ bulb of celery, 2 large

carrots, veg stock, dried herbs)

Veggie burgers


loaves)

And Ingredients for EASY salmon curry:

https://www.bbcgoodfood.com/recipes/4728/red-thai-salmon-curry

Vegetable or sunflower oil

Thai red curry paste

1 onion

250ml reduced-fat / normal coconut milk

500g skinless salmon fillet, cut into chunks

200g pack trimmed green bean

Coriander or basil, to serve

Option 7- A bulkier eating plan

This eating plan is still very healthy and with the right portion control can still be eaten without

guilt and gaining weight, but it’s a more carb-heavy eating plan, probably more suitable to

someone who is training hard or is a heavier / taller body type that needs much more calories /

food intake.

There is no food prep for this one, but a few dinners are taken over into lunches


B 2 scrambled eggs on 2 WF toast with some smoked salmon and spinach

Sugar free muesli with coyo yogurt on and some chopped almonds

Avo smash and 2 poached eggs on toast with spinach

2 scrambled eggs on 2 WF toast with some smoked salmon

Sugar free muesli with coyo yogurt on and

Avo smash and 2 poached eggs on toast with spinach

BLT WF toasted sandwich


and spinach

some chopped almonds

L Chicken and coyo and parsley WF sandwich with salad and a handful of tortilla chips

Chopped up turkey burgers with mixed salad and sweet potato and salsa verde

Left over Stir fry and noodles

Left over pasta with a mixed salad and salsa verde

Left over caprese salad in a wrap with optional turkey slices and tortilla chips

Soup with goats cheese, walnut and water cress wrap

Greek salad with Merchant Gourmet quinoa and baked salmon

D Turkey burgers with a baked sweet potato, broccoli and mange tout with a salsa verde sauce

Prawn and veg stir fry with brown rice noodles or Tilda rice

Pesto pasta with sun dried tomatoes and asparagus and optional Parma ham – salad with salsa verde

Caprese avocado and mozzarella salad with Oven chips

Steak and broccoli stir fry with brown rice noodles

Easy chicken korma

Poached eggs on toast with a bag of wilted spinach

Shopping list:

Almonds

Asparagus

Avocado x 2

Broccoli

Brown rice noodles and /or Tilda rice

Cooked chicken breasts / pieces / slices

Cooked turkey slices

Coyo yogurt

Eggs x 10 (4 breakfasts of 2 eggs each and Sunday dinner)

Fennel

Feta cheese

Greek salad veg ingredients (suggest red onion, black olives, tomatoes, parsley, cucumber

– and use feta that’s already on the list above)

Mozzarella cheese


Oven chips

Parma ham – optional

Parma ham (optional)

Parsley, mint, garlic and capers for salsa verde

Pesto

Prawns

Salad ingredients of your choice

Salmon

Smoked salmon

Sourdough bread or gluten free rolls if you want a more substantial bread for lunch

Spinach – enough for a few meals

Steak

Stir fry veg pack or choose a few stir fry ingredients

Sugar free muesli

Sun dried tomatoes

Tortilla Chips

Turkey burger ingredients: Turkey mince, red onion, mustard and parsley

Walnuts

Watercress


loaves)

And Ingredients for EASY chicken korma curry (https://www.easypeasyfoodie.com/easy-chicken-

korma/)

1 onion

750 g skinless chicken breast

2 cm piece of ginger

2 garlic cloves

Turmeric powder

Garam masala

400 ml tin coconut milk

3 tablespoons ground almonds

1 tablespoon coriander chopped (plus extra for garnish)

Option 8 - Office lunches and simple suppers

This is designed to be a don’t think and just do eating plan with 2 basic breakfasts that you rotate

and where every dinner is used as left overs the following days

https://www.easypeasyfoodie.com/easy-chicken-korma/


Food prep:

Sunday – Make up soaked oats x 2

Sunday - Batch up a Greek salad quinoa mix


Breakfast Soaked oats

Soaked oats

Houmas and cucumber

Soaked oats

Soaked oats

Houmas and cucumber

Houmas and cucumber

Lunch Greek salad quinoa mix

Left over salmon and veggies

Greek salad with left over boiled egg and salad

Smoked mackerel Nicoise with coconut, dill and caper dressing

Peanut chicken stir fry using the deluxe peanut sauce

Feta cheese frittata and salad

Roasted Asian one tray prawns with Tilda rice and greens with chili, garlic & ginger and teriyaki

Dinner One try roasted salmon and with ginger, garlic, little teriyaki, pak choi, tenderstem broccolini and mange tout

Greek salad quinoa with a boiled egg and salad

Smoked mackerel Nicoise with coconut, dill and caper dressing

Peanut chicken stir fry using the deluxe peanut sauce with tilda rice

Feta cheese frittata and salad

Roasted Asian one tray prawns with Tilda rice and greens with chili, garlic & ginger and teriyaki or use Mediterranean herbs & olive oil

Artichoke & sun dried tomato quinoa / rice mix with olives, parsley and chopped egg.

Shopping list:

Artichoke

Black olives

Capers

Chicken breasts

Chili, ginger, garlic

Cinnamon

Coconut yogurt

Courgette and peppers for frittata (or choose some veg of your choice)

Cucumber

Curry powder

Dill

Eggs x 8 (Dinner Tuesday evening, Wednesday lunch, 4 for the frittata and 4 for Sunday

evening meal and next Monday’s food prep)

Feta cheese

Feta cheese

Houmas

Mange tout

New potatoes

Oat milk

Oats

Pak choi

Parsley

Parsley

Peanut butter

Prawns

Quinoa

Quinoa

Salmon fillets

Smoked mackerel

Stir-fry pack or your choice of veg

Sun dried tomatoes

Tamari

Tenderstem

Teriyaki

Tilda rice x 2

Tomatoes

Option 9 – Eating on the go

I have chosen things that fit into my food principles as much as possible and I haven’t named

shops / brands, I’ve chosen things that I know you can usually find in most places. I’ve also

assumed that you’re having to buy breakfast and lunch out but then mega easy / shop bought

dinner at home - things you could grab at your local supermarket. At the weekend I’ve chosen

things you can have when eating out or quickly make at home.

There is no shopping list apart from the dinner options which you could buy in advance but I’ve

devised them to be picked up each day (or 2 days).


Breakfast A hummus and crunchy veg wrap

A banana followed by a pot of porridge

Egg sandwich and some crudité

Smoked salmon and cream cheese bagel

Chicken and avocado sandwich

Smoked salmon and scrambled eggs

Feta avocado smash with chili and poached eggs

Lunch Quinoa, feta and avocado salad with a pot of soup

Mozzarella, avocado and basil wrap with a pot of soup

Miso soup with some prawn / chicken and veg noodles

A goats cheese and beetroot salad pack

Falafel wrap and small salad pot or veg soup

Soup WF roll, veg dip and crudité

Roast dinner

Dinner Deluxe cottage pie or fish pie with 2 greens

Prawns, veggie stir fry box and satay sauce

Mushroom risotto and 2 greens

Chicken goujons, Tilda rice, pesto & spinach

Steamed salmon and vegetable dish

Fish and chips

Soup WF roll, veg dip and crudité

Option 10 – Vegan eating plan

Food prep:

Sunday – Make up rice/quinoa / bean mix

Monday – Make enough sweet potato wedges to have for Wednesday lunch

Wednesday – Make up soaked oats for 2 breakfasts

Saturday – Make up some of my easy veg soup


Breakfast Avocado smash on WF toast

Houmas and cucumber on WF toast

Houmas and avocado on WF toast

Soaked oats

Soaked oats

Peanut butter and sliced banana on toast

VLT

Lunch Rice/quinoa, parsley and bean mix on salad with

Rice/ quinoa, parsley and bean mix on salad with some

Left over stir fry with some sweet potato wedges

Left over roasted veg and broccoli with

Left over anti pasti

Janey’s veg soup with salad wraps

Veggie roast dinner

some nuts / seeds

nuts / seeds

hoummas

Dinner Veggie burgers and Sweet potato wedges and salad

Asian Stir – fry with deluxe peanut sauce (choose a variety of veg and optional rice/brown rice noodles)

Roasted vegetables with a bean burger and broccoli

Anti pasti with artichokes, sun-dried tomatoes, mixed olives, vine leaves & dips

Cauldron veggie sausages, baked potato and beans

Peanut tofu, ginger quinoa with tender stem (MC recipe – see below!)

Janey’s veg soup with salad wraps

Shopping list

1 lime

1 red pepper

1 tbsp. tamari

1 tsp oil

100g fresh edamame beans

120g tenderstem broccoli

2 spring onions

2 tbsp. peanut paste

2 tsp curry powder

20g shiso leaves (or alfalfa sprouts)

250g quinoa ready to eat (Merchant Gourmet)

300g firm tofu

4cm fresh ginger

Anti pasti of your choice (suggest artichokes, mixed olives, vine leaves and dips / crudité,

sourdough bread or pittas)

Avocados

Baked beans

Banana

Bean burgers

Broccoli

Cauldron veggie sausages

Cinnamon

Coconut yogurt

Cucumber

Curry powder

Hoummas

Jacket potatoes

Large portobello mushrooms

Lime

Little gem lettuce

Mindful chef peanut tofu recipe ingredients:

Mixed beans

Nuts / seeds

Oat milk

Oats

Parsley

Peanut butter

Roasted vegetables (suggest mixed peppers, carrot, mushrooms, fennel)

Salad ingredients

Shop bought nut roast and roast dinner ingredients

Stir fry ingredients of your choice

Strong roots veggie burgers

Sweet potatoes

Tamari

Tilda rice / quinoa

Veg soup ingredients (onion, garlic, celery, carrots, peeled sweet potatoes and veg WF

stock)

WF bread

Vegan recipes

VLT

Lightly fry up some large mushrooms, which have been sliced into ½ cm slices. Places these,

slices of avocado, slices of beef tomato, little gem lettuce leaves and some chopped parsley on

top of 1 slice or in between 2 slices of WF seeded toast.

My favourite Mindful Chef vegan meals!

You can search recipes on Mindful Chef, choose categories and then look for the recipe images

that have a green leaf!

These are some of my favourites

https://www.mindfulchef.com/recipe/vegan/veggie-shepherd-s-pie-with-chestnuts

https://www.mindfulchef.com/recipe/vegan/peanut-tofu-tenderstem-and-ginger-quinoa

https://www.mindfulchef.com/recipe/vegan/roasted-pepper-lentils-and-olives-with-asparagus

https://www.mindfulchef.com/recipe/vegan/tofu-tikka-masala-roasted-broccoli-and-brown-rice

https://www.mindfulchef.com/recipe/vegan/spiced-beetroot-fritters-avocado-and-rocket

I also found some other useful Vegan-inspired websites that also contain some vegan eating

plans. Not all follow my food principles and some of the recipes are quite time consuming, but I

thought I’d share with you for extra ideas!

https://www.veggiesdontbite.com/easy-7-day-vegan-meal-plan-with-shopping-list/

http://www.eatingwell.com/article/290194/7-day-vegan-meal-plan-1200-calories/

https://www.peta.org/living/food/sample-two-week-vegan-meal-plan/

Quick mini meal instructions

These are little put together recipes that need a little more explanation and detail but don’t have

a detailed recipe. I have put them in the following categories:

Breakfast

Lunches / Dinner

Sauces / extras

Breakfast

Soaked oats – soak oats, cinnamon, coconut flakes, seeds and a little oat milk and or coconut

yogurt – you can choose what / how you do this. And you pop it into a Tupperware and keep in

the fridge.

Avocado/feta smash – Mash up some avocado, add fresh herbs or chili flakes if you like this and

you can add chopped feta and even sun dried tomatoes into this

Lunch / Dinner

Rice / quinoa mixes - These are brilliant when busy and you can of course put whatever you

want. I use Tilda rice and quinoa mix or the Merchant Gourmet quinoa packets.

https://www.mindfulchef.com/recipe/vegan/veggie-shepherd-s-pie-with-chestnuts

https://www.mindfulchef.com/recipe/vegan/peanut-tofu-tenderstem-and-ginger-quinoa

https://www.mindfulchef.com/recipe/vegan/roasted-pepper-lentils-and-olives-with-asparagus

https://www.mindfulchef.com/recipe/vegan/tofu-tikka-masala-roasted-broccoli-and-brown-rice

https://www.mindfulchef.com/recipe/vegan/spiced-beetroot-fritters-avocado-and-rocket

https://www.veggiesdontbite.com/easy-7-day-vegan-meal-plan-with-shopping-list/

http://www.eatingwell.com/article/290194/7-day-vegan-meal-plan-1200-calories/

https://www.peta.org/living/food/sample-two-week-vegan-meal-plan/

Rice, herb and bean salad mix – Tilda quinoa/rice with chopped parsley and/or chives, mixed

beans and a little coyo yogurt mixed with a little water and lemon juice as a dressing

Tuna, bean and quinoa mix – Using mixed beans and a tin of tuna and herbs of your choice with

the Tilda rice packet

Tuna, bean and artichoke mix – Using a tin of tuna with mixed beans or cannellini beans with

artichokes and herbs of your choice with the Tilda rice packet

Feta, black olive, parsley quinoa / rice mix – Chopped feta, red onion, black olives, parsley and

cucumber if you want it with the Tilda rice packet

Little gem wraps – Little gem wraps are awesome, you just separate the leaves and add a filling

and of course these are light in carbs too.

Choose from things like:

Chopped feta and salad

Hoummas and diced cucumber

Cooked chicken and coyo dressing

Peanut chicken

Goats cheese

Frittata – I have all my veggies lightly cooked and ready to go, whisk up some eggs (usually with

fresh herbs in them) and then I pop the veg in a frying pan, pour over the eggs, and often add

more herbs and chopped feta or goat’s cheese. And once just about cooked, I pop under the grill

for 5 mins. I use a variety of veg but love broccoli, peppers and spinach

Teriyaki / Tamari Asian salmon one tray – Having Tamari and Teriyaki to hand can make any

roasted dish or stir-fry taste great. You don’t need loads. But my favourite is to chop up ginger

and garlic finely (and chili if you like that), place pak choi, mage tout or tenderstem in a roasting

tray, pop in some salmon steaks and mix a little teriyaki or tamari with the ginger and garlic, add

some lime juice, mix it up and pour over the fish and veggies. Cook for 15-20 mins – SO EASY!

Home cooked burgers and slaw – Whether beef or turkey I use good quality mince and mix with

finely chopped red onion, finely chopped parsley and some seeded mustard. Mix together, form

patties and bake or lightly fry in a pan. Choose from one of the slaws in the sauces section

Tasty pesto spaghetti – Sex up any pesto spaghetti by stirring through some finely chopped

sundried tomatoes and cooked asparagus; you can also add artichokes, black olives and pine

nuts

Chicken coyo sandwich mix – Mixing up some pre cooked chicken breasts with some coconut

yogurt, chopped herbs and a little lemon juice is a FAB sandwich filler.

Caprese salad – A really simple, mozzarella, avocado and tomato salad is to me the optimum easy

but indulgent salad

Greek quinoa salad – Literally make up a Greek salad and add some cooked quinoa. I like the

Merchant gourmet quinoa or use a Tilda rice / quinoa mix

Baked fennel and goat’s cheese – One of my faves. Slice up some fennel and bake in the oven for

about 25 minutes. After 15 mins, add some goat’s cheese and optional walnuts!

Prawn and veg stir-fry with deluxe peanut sauce – If you want, you can buy a stir-fry sauce but

using either one of the peanut sauces below (my fave is the deluxe one!) you can have a simple

and healthy home made sauce.

Chunky mish mash soup - I use this all the time, grab some soup (home made or shop bought)

and you just add whatever you have left in the fridge – spinach, feta cheese, peas, seeds,

whatever – and you just cook lightly on the hob until it’s all cooked up.

Nicoise salad (Salmon or Mackerel) - I have this a lot as it’s so easy. Boil up eggs, some new

potatoes and green beans and cool them. Mix salad leaves, tomatoes, and the potatoes, green

beans and eggs and top with a piece of fish of your choice. Then add some caper coconut

dressing from below!

Sauces and extras

All these are Mindful Chef sauces that I absolutely love for their health, simplicity and taste! I use

these all the time, throwing them into all sorts of recipes!

Salsa Verde - To make the salsa verde; finely chop parsley and mint leaves. Finely chop the garlic

and roughly chop the capers. Add the parsley, mint, garlic and capers to a bowl with half of the

juice from the lemon and 1 tbsp. of olive oil. Season and mix well.

Caper dressing - To make the dill and coconut yoghurt dressing; finely chop some dill leaves. In a

small bowl, mix the coconut yoghurt with half of the dill and a generous squeeze of lemon juice.

Season with sea salt and black pepper. You can add a little cold water to thin the dressing if

preferred

Rainbow slaw - To make the rainbow slaw; peel the carrot and cut into matchsticks (or use a

julienne peeler or spiralizer if you have one). Slice the radishes and sugar snap peas thinly. Place

the vegetables in a bowl and drizzle over 1/2 tbsp. oil and some lemon juice

Asian sesame slaw - To make the slaw; grate the carrot, very thinly slice the red cabbage, slice

the remaining two spring onions and place in a bowl. Squeeze over 1/2 of the juice from the

lime.

Easy peanut sauce - To make the peanut dip; in a small bowl mix some peanut butter with 1-2

tbsp. water, half of the juice from a lime and a pinch of sea salt.

Deluxe peanut sauce – 2 tablespoons of crunchy peanut butter, squeeze of lime juice, 1

tablespoon of Tamari, 1 to 2 tablespoons of curry powder and 3-4 tablespoons of cold water

Snack list

Snacks are defined as a something small to take you to the next meal. And I think many people

over think these! Here is my top 20 that as a busy person I could not live without and these

don’t cause me any over thinking at all!

1. A piece of fruit

2. A piece of fruit with a handful of nuts

3. A boiled egg

4. A little veg smoothie or juice

5. Crudités and hoummas / dip

6. Cold left over frittata

7. A glass of oat milk and 2 Nairn’s seed and fruit oat cakes

8. A slice of rye bread or WF bread with some peanut butter

9. Hoummas and cucumber on 2 seeded ryvitas

10. Handful of popcorn

11. Coconut yogurt and a handful of nuts

12. ½ sweet potato with a little hoummas or goats cheese

13. Crumbled feta, sliced tomatoes and rosemary on a slice of thin sourdough

14. Quorn scotch eggs

15. ½ pitta pocket with hoummas or feta or goats cheese and salad

16. Mixed nuts and seeds

17. Handful of tortilla chips

18. Bowl or mug of my veg soup

19. Portion of Rainbow or Asian slaw

20. Slice of flapjack – see here for ideas https://janeyholliday.com/healthy-flapjack/

https://janeyholliday.com/healthy-flapjack/

Slow cooker and mega easy recipes!

I am a big fan of the slow cooker, so long as it’s not using recipes that require too much prep.

And I also love searching for easy recipes that make tasty food as easy as possible to make!

Lamb Pilaf - http://www.slowcookerrecipes.org.uk/turkish-lamb-pilau.htm

Chicken korma - https://www.easypeasyfoodie.com/easy-chicken-korma/

Beef and veg stew - https://www.bbcgoodfood.com/recipes/1940689/beef-and-vegetable-

casserole-

Salmon Thai curry – this is the EASIEST recipe ever


Don’t be afraid to have meals like this…

Remember that my food principles are to be followed 80% of the time. So from time to time it is

ABSOLUTELY fine to have what I call easy, slightly less than ideal meals. ESPECIALLY if you’re

adding a couple of portions of raw food and greens on the side.

Baked beans on some wheat free seeded toast, with optional little strong organic

cheddar

A jacket potato with some baked beans optional little strong organic cheddar

Toasted wraps and salad

Eggs and chips

Breaded fish or chicken

Add sides of greens if you can, but I eat these things from time to time because they’re practical

and taste great too!

Helpful Recipes and Recipe Links

Here are some of the recipes that I’ve mentioned in the eating plans and also some other recipe

resources that I thought you might find useful too.

There are also two bonus Healthy eating EBooks taken from two of my previous programs – The

Tummy ATTACK and SELF-CARE bootcamps which follow the same food principles as this



https://www.bbcgoodfood.com/recipes/1940689/beef-and-vegetable-casserole-

https://www.bbcgoodfood.com/recipes/1940689/beef-and-vegetable-casserole-


program but have a slightly different focus. There are loads of recipe links and ideas on those as

well!

Janey’s risotto – fry off a diced large onion and 3-4 chopped cloves of garlic for 5 mins in a little

butter and / or olive oil. Add the risotto rice and coat the rice, start adding the veg stock one

ladle at a time and when 2 ladles are in add a box of chopped mushrooms. When nearly all the

stock is in, add a handful of grated organic mature cheddar and stir through. Add peas and / or

asparagus if you want to. I serve mine with roasted peppers and goat’s cheese

Janey’s spaghetti bolognaise - fry off a diced large onion and 3-4 chopped cloves of garlic for 5

mins in a little butter and / or olive oil. Add some organic mince until it’s browned off, then add a

few jars of tomato / veg pasta sauces (ones with a variety of veg are great) and some mixed

herbs. Add a box of diced mushrooms and a dash of Worcester sauce. Add a tin of red lentils and

cook for 30 mins. When done, blitz it with a hand held blender for a bit.

Janey's veg soup - fry off a diced large onion and 3-4 chopped cloves of garlic for 5 mins in a little

butter and / or olive oil, then add chopped carrots, chopped and peeled sweet potatoes, the

chopped celery and stir for a couple of minutes. Then add some veg stock and leave to simmer

for 30-40 mins. Blitz with hand held blender.

Here are some useful links that I have got quick and healthy ideas from recently:

https://www.delish.com/cooking/g965/stir-fry-meals/

https://www.delish.com/cooking/a53578/10-minute-dinner/

https://www.goodhousekeeping.com/food-recipes/healthy/g960/healthy-lunch-ideas/

https://greatist.com/health/52-healthy-meals-12-minutes-or-less

https://www.bbcgoodfood.com/recipes/collection/under-20-minutes

Mindful Chef

I literally cannot live without the Mindful Chef 15 minute meals and you don’t need to order the

recipe boxes to enjoy these fab meals. Either go to the recipes section and search OR if you want

a chicken recipe just search Mindful Chef chicken in Google and a list will come up.

If you want to order a recipe box, please feel free to use my code which is the best value code

they offer, giving you £20 off your first box - 7MAU4R

https://www.delish.com/cooking/g965/stir-fry-meals/

https://www.delish.com/cooking/a53578/10-minute-dinner/

https://www.goodhousekeeping.com/food-recipes/healthy/g960/healthy-lunch-ideas/

https://greatist.com/health/52-healthy-meals-12-minutes-or-less

https://www.bbcgoodfood.com/recipes/collection/under-20-minutes

You do need to set up an account and give your bank details but you don’t have to order each

week you can pause deliveries at anytime!

Eating on the go ideas!

Eating on the go can involve a variety of challenges, but the key for me is to:

Think ahead and what I’ll need

Simple planning and preparation if I’m making / taking things

Having a list of things that aren’t perfect but better than junk (remember the 80/20 rules)

Knowing what I can buy where if I need to

Not stressing if I can’t get healthy things so long as I’ve got as many super healthy things

around them

These eating on the go ideas are some simple things that you can make / prepare and take with

you that don’t have any faff making them OR eating them!

No one wants to be dipping crudités in hoummas on a tube or eating with a knife and fork on the

go.

Eating on the go breakfasts:

1. Seeded wraps – fill with hoummas / feta cheese and salad or a couple of fried eggs, or

cold boiled eggs. Or peanut / almond butter is a good option too

2. Vegemite on toast – Make and wrap in foil until you’re ready to eat

3. Smoothie – make a smoothie with veg, fruit, even things like oats, chia seeds etc. so that

it is filling and can be easily consumed on the go. I like using a BPA plastic holder that has

a collapsible straw so you can avoid spillages!

4. Some fruit and nuts – Sometimes an easy blend of eating an apple with some nuts or

seeds is enough for a quick breakfast

5. Home made WF sandwich – these are great to have for breakfast especially if you know

you’re having a main meal out. Challenge yourself to make it as healthy as you can!

Eating on the go snacks:

1. Pots of nuts

2. Pieces of flapjack

3. Fruit – so fruit doesn’t get squashed invest in a box or lunch pack that can protect things

4. Boiled egg or veggie sausage

5. Celery sticks with peanut butter in the middle

Eating on the go lunches:

1. Salad jars – these are easier to eat than salad out of a classic Tupperware box and can be

filled with anything! If packed correctly, you should be able to eat with one hand!

https://hurrythefoodup.com/how-to-pack-a-salad-in-a-jar/

2. A WF sandwich – If I need to eat on the go or in my car, on a train but want to eat as

healthy as I can, I simply make up a sandwich and make it with wheat free bread. I like

tuna and coyo/lemon mayonnaise with watercress, or a feta and cucumber one. And

sometimes I just have a peanut butter one!

3. Cold frittata – I can’t tell you how much I eat these on the go when busy! Batch up,

portion and you can even freeze them too. These are easy to eat and really tasty

4. A flask of soup – Using a flask that you can easily drink out of and have a pitta pocket with

a little organic butter on the side too

5. A few falafel or vine leaves with some chopped raw veg or even put some falafel and

houMmas in a pitta or wrap

Light or right

This generation has been taught that low calorie or low fat or restriction in general is the best

way to lose weight / maintain weight. But in reality this has caused a lot of problems. And one

key message I want you to get from this program is to think of the RIGHT amount of food for you

and your body and your metabolism rather than just LIGHT and low.

People automatically assume that extremes must work better than a gentle tweak or lowering of

the food they eat. But that isn’t always the case.

The eating plans I’ve created for you are healthy, wholesome ideas but portion control is

important. However that doesn’t mean that you’ve got to restrict yourself massively to get

results. If you under eat and over train, you may slow your metabolism down.

So think RIGHT not LIGHT on this program!

https://hurrythefoodup.com/how-to-pack-a-salad-in-a-jar/

Calories V Colour

I used to be an avid calorie counter but I prefer to focus on nutrient density and getting as many

colours as I can in my raw foods / veggies and fruits now.

However, it IS possible to over eat healthy food and whilst your body will thrive from the

goodness, your size might not change despite you eating healthily if that’s your goal.

I’m a very happy, healthy eater and I can be guilty of eating too many essential fats and since I’ve

got busier now I often find that I can dish up too much on my plate.

So I consciously choose to challenge SOME of what I do even though it’s healthy. Don’t just eat

for the sake of it. Don’t assume eating healthily will help you lose weight if that’s your goal.

You need to be clever!

Eating plan template


B

L

D

IF YOU HAVE ANY QUESTIONS, PLEASE LET ME

KNOW. JUST POP AN EMAIL INTO THE OFFICE!

Documents

usy Woman [s ootcamp – Eating Plans & Shopping Lists · usy Woman [s ootcamp – Eating Plans & Shopping Lists Fail to plan… plan to fail… Its all about being organised! And