STAY SAFE AT HOME. EDUCATION AND SKINCARE TO YOUR DOOR AS NORM.

Your Wedding Prep Meal Plan: Week 2 & Snacks

We hope things are going swimmingly with Laura's recipes for week 1 of your nutrient-filled, pre-wedding diet!  

Here is another meal plan for a week and the recipes to put it into practice, as well as snack ideas to keep within your calorie count. 

Snack ideas 

Use these snacks to fill in your calorie allowance outside meals as per the calories you're allotted from the Bridge Nutrition calorie calculator

100kcal Snacks

1 Banana

4 medium Carrots

20g Chia seeds

1 Apple

50g Hummus

120g Pomegranate

1 Pear

1 Egg

3 tbsp Flax

1 Orange

80g Canned tuna

17g Pine nuts

1 Grapefruit

20g Dark choc 70%+

2 tbsp Poppy Seeds

170g Berries

1 tbsp Peanut butter

150ml Glass of Milk

300g Strawberries

100g Chickpea bites

½ Avocado

40g Grapes

170g Non-fat Greek yogurt

31 Pistachio

15 Almonds

5 Pecans

4 Walnuts

11 Cashews

23g Pumpkin seeds

11 Peanuts

4 Brazil Nuts

2 tbsp Sesame seeds

17g Sunflower seeds

 

200 kcal Snacks

Any 2 of the 100kcal options

2 medium Carrots and 30g of Hummus

2 tbsp of peanut butter and ½ an apple sliced

1 portion of fruit and a 1 portion of nuts/seeds

 

Week 2 meal plan & recipes 

 All of the recipes for dinner and lunch come in at 400 calories... Wehoo! 

Week 2

Breakfast

Lunch

Dinner

Monday

Chia Seed Start

Chickpea Curry

Chicken Stir-Fry

Tuesday

Fried Eggs and Turkey Bacon

Chicken Stir-fry

S&S Frittata

Wednesday

BN Breakfast Smoothie

S&S Frittata

Mexican Quinoa

Thursday

Chia Seed Start

Mexican Quinoa

Lemon and Garlic Chicken

Friday

Fried Eggs and Turkey Bacon

Lemon and Garlic Chicken

Garlic and Lime Sweet Prawns

Saturday

BN Breakfast Smoothie

Garlic and Lime Sweet Prawns

Roast Chickpeas and Halloumi

Sunday

Fried Eggs and Turkey Bacon

Roast Chickpeas and Halloumi

Chicken Fajita Salad

 

Breakfast recipes 

Chia Seed Start

    Ingredients:

    • 30g chia seeds
    • 150ml milk
    • 30g blueberries/raspberries
    • 1 tbsp honey

    Instructions:

    1. In a small bowl, stir together the milk, chia seeds, and honey
    2. Cover and refrigerate for 15 minutes
    3. Top with fresh berries
    4. Enjoy!

      

    Fried Eggs and Turkey Bacon

    Ingredients:

    • 2 eggs
    • 2 slices of turkey bacon/rashers
    • 1 tsp extra virgin olive oil

    Instructions:

    1. Grill the turkey slices under a medium to high grill
    2. Heat the oil in a medium pan over medium to high heat
    3. Fry the eggs to your preference
    4. Enjoy!


    BN Breakfast Smoothie

    Ingredients:

    • 30g (1oz) blueberries/raspberries/strawberries/blueberries
    • ½ of a medium banana, sliced
    • 20g/0.7oz porridge/oats
    • 1 tbsp almond butter
    • 100ml/3.4 fl oz whole milk
    • 3 ice cubes

    Instructions:

    1. Add all ingredients to blender
    2. Blend until smooth
    3. If the smoothie is too thick for your liking, add some water and blend again
    4. Enjoy!

     

    Lunch & dinner recipes 

    Chickpea Curry

    Ingredients:

      400g tin of chickpeas, drained.

    - 200g coconut milk (you'll need to measure this).

    - 200g of passata

    - 1/2 a red onion, chopped.

    - 1 teaspoon of extra virgin olive oil.

    - 1 medium carrot, peeled and chopped.

    - 1 clove of garlic, peeled and chopped.

    - 1 packet of microwavable whole grain rice.

    - 10 cherry tomatoes, whole.

    - 1 tablespoon of curry powder.

    - 1 teaspoon of cumin.

    - 1 teaspoon of paprika.

    - 1/2 teaspoon of ground coriander.

    - salt and pepper.

     

    Instructions:

    1. Heat the oil in a medium saucepan over medium-high heat.

    2. Add the onion, carrot and garlic and cook for a couple of minutes.

    3. Add the spices, salt and pepper and cook for 30 seconds.

    4. Add the passata, chickpeas and coconut milk and stir well.

    5. Bring to the boil and then simmer for 10 minutes.

    6. When there is 2 minutes left add the tomatoes and heat the rice in the microwave.

    7. Serve the rice and curry between 2 dishes.


    Chicken Stir-Fry

    Ingredients:

    • 2.5 chicken breasts, diced
    • 30mls (1oz) of vegetable stock (made with ¼ stock cube)
    • ½ lemon
    • 1 tbsp soy sauce
    • 75g (2.7oz) mushrooms, halved or quartered
    • 75g (2.7z) diagonally sliced carrots (1/4 inch thick)
    • 50g (1.8oz) mange tout
    • 50g (1.8oz) baby sweetcorn
    • 2 scallions (green onions), cut into 1-inch pieces, white and green parts divided
    • 2 cloves chopped garlic
    • 1 tbsp of honey
    • 25g (0.9oz) cashew nuts

     

    Instructions:

    1. Grate 1 tsp lemon zest and set aside
    2. Juice the lemon and whisk 3 tbsp of the juice with broth, honey and soy sauce in a small bowl
    3. Heat oil in a large frying pan over medium-high heat
    4. Add diced chicken pieces and fry until cooked through
    5. Transfer to a plate with tongs
    6. Add mushrooms, cashews and carrots to the pan and cook until the carrots are just tender, about 5 minutes
    7. Add the rest of the vegetables, garlic and the reserved lemon zest
    8. Cook, stirring, until fragrant, for about 30 seconds, add chicken
    9. Whisk the broth mixture and add to the pan
    10. Cook, stirring until thickened, 2 to 3 minutes
    11. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes
    12. Divide stir fry between 2 containers and store as instructed

     

     

    S&S Frittata

    Ingredients:

    • 1.5 Salmon Fillets (approx. 100g/3.5oz each)
    • 4 eggs
    • 4 spring onions, chopped
    • 50 g feta, crumbled
    • 2 handfuls baby spinach, well chopped
    • 100g of mushrooms, chopped
    • 1 tsp extra virgin olive oil

     

    Instructions:

    1. Preheat the oven 375F/190C/170C fan/gas mark 5
    2. Place a small non-stick oven dish or pan containing 1 tsp. extra virgin olive oil in the oven for 5 minutes to preheat
    3. Heat some oil on a pan and cook the salmon pieces through and flake
    4. In the meantime, beat the eggs in a large bowl and then mix in all the other ingredients
    5. Add the cooked fish to the egg mix
    6. Pour this egg mix into the pre-heated dish
    7. Bake for 20 minutes
    8. Divide frittata between 2 containers and store as instructed


    Mexican Quinoa

    Ingredients:

    - 75g of quinoa.

    - Tin of kidney beans, rinsed and drained.

    - Tin of sweet corn, rinsed and drained.

    - 100g of cherry tomatoes, halved.

    - 1/2 of a medium avocado, cubed.

    - 300ml of vegetable stock, made with 1/2 a stock cube.

    - 1 teaspoon of chili powder.

    - 1/2 teaspoon of cumin.

    - 1 teaspoon of extra virgin olive oil.

    - 1 clove of garlic, peeled and finely diced.

    - Half a lime cut in two.

    - Salt and pepper.

    Instructions:

     1. Bring the stock to a boil in a medium saucepan and add the quinoa, simmer for 10 minutes.

    2. Whilst the quinoa is cooking heat the oil in a medium saucepan over medium to high heat.

    3. Add the garlic and spices and cook for a couple of minutes.

    4. Add the kidney beans and sweetcorn, mix well.

    5. Cook for 5 minutes and then turn heat right down.

    6. When the quinoa is cooked drain as much of the liquid as possible from it.

    7. Add to the beans and corn, add the tomatoes at this point and mix well.

    8. Serve on 2 dishes with an equal amount of the avocado on both with a wedge of lime.

     

    Lemon and Garlic Chicken

    Ingredients:

    • 2 chicken breasts
    • 100ml (3.5oz) chicken stock (made with ½ a cube).
    • 60g (2.1oz) full fat Greek yogurt
    • ½ lemon, juiced
    • 2 cloves of garlic, minced
    • 1 tsp oregano
    • 50g (1.7oz) spinach
    • ¼ tsp of salt and pepper
    • 1 tbsp extra virgin olive oil
    • 150g (5.3oz) wholegrain rice

    Instructions:

    1. Preheat oven to 400F/200C/180C fan/gas mark 6
    2. Heat 1 tbsp of oil in a pan over high heat
    3. Season both sides of the chicken breasts with salt and pepper before transferring to the pan
    4. Sear the chicken 2 minutes per side, just until it develops a golden-brown colour (this is literally just frying the chicken on both sides)
    5. Remove the chicken from the pan and set aside. Allow the pan to cool slightly before heating the remaining 1 tbsp of oil over medium heat
    6. Toss in the garlic for about 30 seconds
    7. Pour in the chicken broth, yogurt, lemon juice, and oregano and stir until the mixture is smooth
    8. Let the mixture reduce for a few minutes until it has thickened
    9. Pour in the spinach and sprinkle over another pinch of salt. Let the greens wilt down, stirring occasionally
    10. Place the chicken breasts back into the pan and transfer the pan to the oven
    11. Bake for 15 minutes or until the chicken is fully cooked
    12. Cook rice according to package instructions
    13. Divide bake between 2 containers and store as instructed

     

     Garlic and Lime Sweet Prawns

    Ingredients:

    • 1 tsp of extra virgin olive oil
    • 500g (17.6oz) raw shrimp/prawns, peeled and deveined
    • 2 cloves of garlic, finely chopped/minced
    • 85g (3oz) of honey
    • 500g (17.6oz) of asparagus, chopped
    • 2 bell peppers, chopped
    • 1/4 tsp salt and pepper

    Instructions:

    1. Heat half the olive oil in a large pan over medium-high heat
    2. Add shrimp/prawns, half of the garlic, honey and lime juice
    3. Season with salt and pepper, cook for 2 minutes, mixing well
    4. Turn the shrimp/prawns and cook an additional 2 minutes, ensure the prawns are fully pink with no grey bits left!
    5. Remove shrimp/prawns from pan and set aside
    6. Add the rest of the olive oil and gently fry the asparagus and bell pepper with the remaining garlic
    7. Cook for 5 minutes then, add the shrimp/prawns back into the pan and mix well
    8. Divide between 2 containers and store as instructed
    9. Cook rice according to package instructions
    10. Divide bake between 2 containers and store as instructed

     

    Roast Chickpeas and Halloumi

    Ingredients:

    • 200g (7oz) halloumi
    • 2 x 400g (14oz) tins/cans of chickpeas, drained and rinsed
    • 100g (3.5oz) broccoli, chopped
    • 1 tbsp olive oil
    • 1 tsp ground cumin
    • 1/2 tsp chili powder
    • ½ tsp cayenne pepper
    • ¼ tsp of salt and pepper
    • 100g (3.5oz) Brussel sprouts, halved
    • 3 medium carrots, peeled and sliced

    Instructions:

    1. Preheat the oven to 375F/190C/170C fan/gas mark 5
    2. Place the veggies on a large baking tray and drizzle with oil and season with salt and pepper
    3. Roast for 25-30 minutes
    4. In a large bowl combine the chickpeas and spices, mix well
    5. Add chickpeas to another baking tray and spread out evenly
    6. Roast in the oven 15-20 minutes
    7. While the vegetables and chickpeas are roasting thinly slice the halloumi and fry for 2 minutes on each side in a pan over medium to high heat
    8. Divide the halloumi, chickpeas and vegetables between 2 containers and store as instructed

     

    Tune in next week for your week 3 meal plan & recipes!