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Your Wedding Prep Meal Plan: Week 3

With each week that goes by, we're getting closer to the big day and with that, you have less time to reach your target goal with your meal plan. No need to fret because here comes your week 3 meal plan, courtesy of Laura Kealy of Bridge Nutrition, including garlicky beef and mushrooms, orange and basil chicken and choc-berry overnight oats! 

Missed week 1, week 2 and snacks? 

 

Week 3 meal plan & recipes

All of the recipes for lunch or dinner come in at only 400 calories and breakfast comes in at 300 calories. 

Week 3

Breakfast

Lunch

Dinner

Monday

Choc-Berry Overnight Oats

Chicken Fajita Salad

Orange and Basil Chicken

Tuesday

Nuts, Seeds and Yogurt

Orange and Basil Chicken

Lentil Spaghetti Bolognese

Wednesday

Cheese Omelette

Lentil Spaghetti Bolognese

Mushroom Soup

Thursday

Choc-Berry Overnight Oats

Mushroom Soup

Beef Lettuce Wraps

Friday

Nuts, Seeds and Yogurt

Beef Lettuce Wraps

Eggplant Pizza

Saturday

Cheese Omelette

Eggplant Pizza

Garlicky Beef and Mushrooms

Sunday

Choc-Berry Overnight Oats

Garlicky Beef and Mushrooms

Chicken and Avocado Salad

 

Breakfast recipes 

Choc-Berry Overnight Oats

Ingredients:

  • 30g/1oz porridge/oats
  • 100ml/3.4 fl oz whole milk
  • 30g/1oz Greek yogurt
  • 1 tsp honey
  • 1 tsp cocoa powder
  • 3 strawberries

Instructions:

  1. In a small bowl, mix oats, milk, yogurt, cocoa powder, and honey
  2. Stir until well combined
  3. Place diced strawberries on top and cover
  4. Soak the oats overnight
  5. Place in fridge until ready to eat

 

 

Nuts, Seeds, and Yogurt

    Ingredients:

    • 100g/3.5oz Greek yogurt
    • 15g pumpkin seeds
    • 15g cashew nuts

    Instructions:

    1. Mix yogurt, nuts and seeds in a bowl
    2. Enjoy!

     

    Cheese Omelette

    Ingredients:

    • 2 eggs
    • 1 tomato, chopped
    • 20g cheddar cheese
    • 1 tsp extra virgin olive oil
    • 1/4 tsp salt and pepper
    • 1/2 tsp paprika

    Instructions:

    1. Whisk eggs, salt, pepper and paprika in a bowl
    2. Add chopped tomato and cheese
    3. Heat oil in a medium pan over medium-high heat until hot, tilt pan to coat bottom
    4. Pour in egg mixture, mixture should set immediately at edges
    5. Gently push cooked portions from edges toward the centre so that uncooked eggs can reach the hot pan surface, continue cooking, tilting pan and gently moving cooked portions as needed
    6. Enjoy!
    7. When top surface of eggs is thickened, and no visible liquid egg remains, fold omelette in half with turner
    8. With a quick flick of the wrist, turn pan and slide omelette onto plate. Enjoy!

     

    Lunch & dinner recipes 

    Chicken Fajita Salad

    Ingredients:

    • 2 chicken breasts, sliced into strips
    • 1 bell pepper, sliced
    • 1 head of romaine lettuce, chopped
    • 1 avocado, chopped
    • 1 tbsp extra virgin olive oil
    • 2 cloves of garlic, finely diced/crushed
    • 1/4 tsp salt and pepper
    • 1/2 a lime, squeezed
    • 1 tsp brown sugar
    • 1 tsp dried cilantro/coriander
    • 1/2 tsp red pepper flakes
    • 1/2 tsp ground cumin

    Instructions:

    1. To make the dressing/marinade whisk olive oil, lime juice, cilantro, garlic, sugar, red pepper flakes, cumin, salt and pepper in a bowl
    2. Place the beef in a separate bowl and pour over half the dressing/marinade, coat the beef well, cover the bowl and place in the fridge for 30 minutes
    3. When the beef is ready heat a large pan over medium to high heat and add the beef, cook for 8-10 minutes, then remove from pan and set to one side
    4. Add the sliced bell peppers to the pan. cook on high for 1-2 minutes or until charred
    5. Divide romaine lettuce into 2 containers
    6. Top each salad with half the beef, fajita veggies, and sliced avocado.
    7. Serve with reserved dressing between 2 dishes

     

    Orange and Basil Chicken

    Ingredients:

    • 2 chicken breasts
    • 40ml/1.3 fl oz orange juice
    • 2 tbsp extra virgin olive oil
    • 1 tbsp honey
    • 1/2 tsp dried basil
    • 1/4 tsp salt and pepper
    • 400g/14oz broccoli, chopped

    Instructions:

    1. To make the marinade whisk orange juice, 1 tbsp of the olive oil, honey and basil in a bowl
    2. Place the chicken in a separate bowl and pour over the marinade, coat the chicken well, cover the bowl and place in the fridge for 30 minutes
    3. When the chicken is ready, remove from the bowl (reserving the marinade) heat a large pan over medium to high heat and add the chicken, cook for 1 minute on each side
    4. Arrange the chicken in a baking dish, pour the reserved marinade over the chicken
    5. Bake at 350F/180C/160C fan/gas mark 4 for 20 minutes
    6. Steam the broccoli while the chicken is cooking
    7. Divide between 2 dishes
    8. Enjoy!

     

    Lentil Spaghetti Bolognese

    Ingredients:

    • 80g of red lentils
    • 100g of whole wheat spaghetti
    • 250g mushrooms, sliced
    • 1 carrot, peeled and chopped
    • 300ml of vegetable stock, made with 1/2 a stock cube
    • 1 small onion, chopped
    • 200g of passata
    • 20g Cheddar cheese, grated
    • 1 teaspoon of paprika
    • 1 teaspoon of oregano
    • 1 teaspoon of basil
    • 1 teaspoon of thyme
    • 1 teaspoon of extra virgin olive oil
    • 2 cloves of garlic, peeled and finely diced
    • salt and pepper

    Instructions:

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

    2. Add the onion, garlic and mushrooms to the pan and cook for 5 minutes until the onions are soft and the mushrooms are taking a brown colour.

    3. Add the passata and the herbs and paprika and stir well.

    4. Add the lentils and the stock and simmer for 10 minutes, stirring regularly.

    5. While the Bolognese is cooking boil the spaghetti in salted water for 10 minutes.

    6. Serve on 2 dishes with an equal amount of the cheese on both


    Mushroom Soup

    Ingredients:

    • 600g/21oz mushrooms, chopped
    • 2 avocados, chopped
    • 1 tbsp extra virgin olive oil
    • 2 sticks of celery, chopped
    • 3 cloves of garlic, minced
    • 1/4 tsp salt and pepper
    • 600ml/20.3fl oz vegetable stock/broth
    • 1/2 tsp dried parsley
    • 1/2 tsp dried thyme

    Instructions:

    1. Heat a large saucepan over medium to high heat and add the oil
    2. Add the onion, celery, garlic, parsley stalks, thyme leaves and mushrooms, put on the lid and cook gently for 5 minutes until softened
    3. Pour the stock into the pan and bring to the boil over a medium heat, turn the heat down to low and simmer for 15 minutes
    4. Season to taste with sea salt and black pepper, add the avocado, then blitz with a stick/immersion blender until smooth
    5. Divide between 2 dishes
    6. Enjoy!

     

    Beef Lettuce Wraps

    Ingredients:

    • 400g/14oz minced beef
    • 2 tbsp of low sodium soy sauce
    • 1 tbsp sesame oil
    • 2 cloves of garlic, crushed
    • 1/2 tsp chili flakes
    • 1/4 tsp salt and pepper
    • 1/4 tsp ground ginger
    • 1 tsp toasted sesame seeds
    • 2 green onions/scallions, chopped
    • 1 head of romaine lettuce, leaves separated

    Instructions:

    1. Whisk together the soy sauce, chili flakes, ground ginger, and sesame seeds in a small bowl then set aside
    2. Heat a large pan over medium to high heat and add the oil
    3. Add minced ground beef and green onions then season with white pepper and cook through
    4. Add garlic then sauté for 30 seconds, pour in sauce then sauté for 1 more minute
    5. Divide between 2 dishes and serve half the lettuce leaves with each portion as wraps
    6. Enjoy!

     

    Eggplant Pizza

    Ingredients:

    • 2 eggplants, sliced (1/2-inch thickness)
    • 2 x 400g tins/cans crushed tomatoes
    • 1 tbsp extra virgin olive oil
    • 2 cloves of garlic, crushed
    • 1/2 tsp chili flakes
    • 1/4 tsp salt and pepper
    • 1 tsp dried oregano
    • 1 tsp dried basil
    • 1 tbsp dried parsley
    • 80g/2.8oz mozzarella, shredded/grated

    Instructions:

    1. Place medium saucepan over medium to high heat, pour in the chopped tomatoes
    2. Add the oregano, basil, parsley, garlic, salt and pepper, stir well, and let simmer for 15 minutes, stirring occasionally
    3. While the sauce is simmering, brush the eggplant slices each side with the olive oil and grill/broil for 5 minutes on each side under medium to high heat (make sure they don't burn)
    4. Pre-heat the oven to 350F/180C/160C fan/gas mark 4
    5. When the sauce and eggplant slices are ready arrange them on a large baking tray (or 2 medium ones)
    6. Spoon an even amount of sauce on each slice and sprinkle over an even amount of cheese
    7. Place baking trays in the oven for 10 minutes, or until the cheese has melted
    8. Divide between 2 dishes
    9. Enjoy!

     

    Garlicky Beef and Mushrooms

    Ingredients:

    • 2 x 100g/3.5oz beef steaks
    • 200ml/6.8 fl oz vegetable broth/stock
    • 1 tbsp extra virgin olive oil
    • 2 cloves of garlic, crushed
    • 1/2 tsp chili flakes
    • 1/4 tsp salt and pepper
    • 1/2 tsp dried thyme
    • 200g/7oz mushrooms, sliced
    • 1/2 red onion, finely chopped
    • 60mls/2 fl oz cream

    Instructions:

    1. In a small bowl, combine the vegetable stock/broth, minced garlic, red pepper flakes, and dried thyme
    2. Pre-heat the oven to 375F/190C/170C fan/gas mark 5
    3. Heat 1 tablespoon of the olive oil in a medium pan over medium high heat, add the mushrooms and cook for 5-7 minutes until brown, remove the mushrooms and set aside
    4. Add the beef and brown on both sides for 2-3 minutes per side, remove and set aside
    5. Turn down the heat, add the onion to the pan along with the vegetable stock/broth mixture, using a spoon, scrape the pan when you are stirring the mixture
    6. Let simmer and reduce for 10 minutes, stirring occasionally
    7. When the sauce has thickened remove the pan form the heat and add the cream and mushrooms, stirring well
    8. Place the beef into an oven dish and pour over the sauce, place in oven for 10 minutes
    9. Divide between 2 dishes
    10. Enjoy!

     

    Chicken and Avocado Salad

    Ingredients:

    • 3 chicken breasts, diced
    • 1 medium avocado, diced
    • 1 tsp extra virgin olive oil
    • 1 bell pepper, chopped finely
    • 1 red onion, chopped finely
    • 1/2 lime, juiced
    • 4 cherry tomatoes, chopped
    • 2 tsp paprika
    • 1/4 salt and pepper

    Instructions:

    1. Preheat the oven at 400F/200C/180C fan/gas mark 6
    2. Sprinkle the chicken pieces with the paprika and rub in
    3. Wrap the chicken pieces in tin foil (aluminium foil) and place in oven for 20 minutes
    4. Mix the avocado, tomato, onion, pepper, oil, salt, pepper and lime juice in a bowl and mix well
    5. Divide the chicken breasts and the salsa between the 2 dishes
    6. Enjoy!

     

    Come back next week for the 4th and final week of Laura's wedding prep meal plan!

    Laura Kealy is a registered health and performance nutritionist with a Masters in Human Nutrition whose goal through Bridge Nutrition is to improve people’s knowledge, understanding and appreciation of food – one meal at a time!