DIET MENU PLAN MONTH 5

WEEKS 17 & 18:
TO BE PREPARED IN ADVANCE THE PREVIOUS WEEKEND:

Labneh
No-knead spelt bread

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	1 Rice cake with hummus & tomato 95 Cal	White bean salad 75g cannellini beans 1 Tbsp spring onions, chopped 1 medium tomato, chopped 1 tsp lemon juice 6 kalamata olives Salt & pepper 1 Tbsp Italian parsley, chopped Drain the beans and combine in a bowl with the rest of the ingredients. 114 Cal	Soba noodles with Tofu, ginger and sugar snaps 200 Cal TOTAL 409 Cal
TUESDAY Vegetarian	Hummus & tomato on rice and quinoa cakes or wholemeal spelt bread	Soba noodles with Tofu, ginger and sugar snaps	Beetroot tartare
WEDNESDAY Pure Protein	Bacon or ham and eggs	Smoked salmon rolls with cottage cheese or labneh	Marinated chicken
THURSDAY Easy & Healthy	Crumpet with fruit, cinnamon & honey	Lavash with pastrami Put some slices of pastrami, some spinach or rocket leaves, roasted capsicum, cut into thin slices, a Lebanese cucumber cut thinly with a vegetable peeler and some cornichons, sliced thinly in a lunch container. Just before lunch put everything in a Mountain bread wrap and roll.	Cannellini & butter beans with fried eggs and pork steak with garlic & sage butter sauce Cook the beans with a bit of oil in a frying pan and when almost ready add the eggs and fry. Pork with sage & butter sauce
FRIDAY Pure Protein	Omelette with a cheese & turkey slice	Entremés: cold meat, tuna, salmon, feta, cottage cheese, labneh, baked ricotta, etc.	Ricotta & oregano meatballs
SATURDAY Carbs	Fruit salad or Cereal or Toast with toppings	Rod’s sliced meat & tomato salad Slices of ham or other cold meats, cheese slices on top, thin sliced tomato on top of cheese, and here topped with sliced avocado and olives. Dress with olive oil and season with pepper.	Corned beef with mustardy potatoes and salsa verde Marsala-roasted pears and grapes
SUNDAY	2 crumpets with peanut butter & honey	Antipasto salad: any salad leaves & cold meats or smoked fish & cheese Here with kimchi, marinated sardines cornichons, cottage cheese & ham	Leftovers from Saturday

WEEKS 19 & 20:

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	Crumpet with 7 berries, a pinch of cinnamon and ½ tsp honey 125 Cal	150g cannellini beans with 60g tuna in oil 220 Cal	Miso ramen soup 250 Cal TOTAL 595 Cal
TUESDAY Vegetarian	Hummus & tomato on spelt bread OR Cereal	Macerated tomatoes with broken pasta Food for life 163	Nachos
WEDNESDAY Pure Protein	Bacon or ham and eggs OR Omelette with turkey & cheese slices	Tuna, feta cheese & ham slices	Cajun fish
THURSDAY Easy & Healthy	Crumpet with fruit, cinnamon & honey	Spelt bread with cheese & cold meat sandwich	Chicken noodle soup with egg Karen Martini 8
FRIDAY Pure Protein	Oat bran porridge	Hot smoked salmon with wasabi mayonnaise	Pork & Veal burger Cooked prawns with sauce
SATURDAY Carbs	Fruit salad or Cereal or Toast with toppings	Rod’s sliced meat & tomato salad Slices of ham or other cold meats, cheese slices on top, thin sliced tomato on top of cheese, and here topped with sliced avocado and olives. Dress with olive oil and season with pepper.	Quick Italian-style roast pork
SUNDAY	Whatever you feel like	Antipasto salad: any salad leaves & cold meats or smoked fish & cheese Here with kimchi, marinated sardines cornichons, cottage cheese & ham	Leftovers from Saturday

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TOMATO CARPACCIO WITH SPRING ONION & GINGER SALSA

There is only one trick to this salad: the tomatoes must be ripe! The rest is easy and it is so delicious, you will want to make it many times. It would be a fantastic side dish to accompany any recipe. It is exceptionally good. INGREDIENTS 3cm piece of ginger, peeled and roughly chopped 3 spring onions, very finely sliced 40ml sunflower or olive oil 2 tsp good quality sherry vinegar 400g (beef) tomatoes (2-3 depending on size) sliced 2mm thick 1 small green chilli, deseeded and finely chopped 1 1/2 Tbsp finely shredded coriander 1 Tbsp olive oil flaked sea salt METHOD: Put the ginger and 1/2 teaspoon of flaked salt into a pestle and mortar and crush to a fine paste. Transfer to a bowl with the spring onions and stir to combine. Put the oil into a small pan and place on a low heat until just warm: you don't want it to heat too much. Pour over the spring onions and add 1 teaspoon of vinegar. Stir together and set aside. Chop the chili and shred the

SLOW-BAKED LAMB SHOULDER

This is a lamb recipe that is so delicious you are going to make it more than once. A favourite of friends and family. I like to accompany with a couscous salad with feta and almonds and a yoghurt and bean dip . Recipes in this blog. INGREDIENTS 1.8 - 2.2 kg lamb shoulder, with or without the bone 2 tsp sea salt flakes 8 cloves garlic, roughly chopped 6 sprigs rosemary, stripped and leaves chopped 1 Tbsp black peppercorns 100ml extra virgin olive oil zest and juice of 1 lemon 3 Tbsp dried oregano 100ml white wine vinegar METHOD: Preheat the oven to 150°C (fan-forced). Trim extra fat from lamb. If you using a shoulder with the bone, make small incisions on the skin. Grind the salt, garlic, rosemary and peppercorns in a mortar and pestle or small food processor. Add the olive oil, lemon zest and juice and dried oregano. If using a boned shoulder, open out the lamb. Massage the marinade into the lamb. Make sure it goes into the small incisions. Place t

TOFU MEATBALL KORMA

Tonight's meal is the Ottolenghi's Korma Feast. Gosh it was delicious 😋 ! I have been super tired with work and haven't felt much like cooking. We have not been eating very well in the last couple of weeks.... But tonight we really had a great meal even though I had to spend hours in the kitchen 🙄 . But it was worth it 😁 . Tofu meatball korma & Spicy berbere ratatouille with Olive oil flatbreads . All made from scratch. Just superb! The tofu meatballs are just amazing. I have leftover tofu and will make a batch and freeze them for another day. I can eat them just with no sauce or any other sauce. They would be lovely with some tomato base sauce or any curry sauce. But even with a side vegetable dish or salad. My husband thought that they were made with mince meat!! Yum yum! Ingredients ½ red onion, thinly sliced (60g) 2 tbsp lemon juice 40g cashews 20g blanched almonds 6 cardamom pods, shells discarded and seeds removed 2 tsp cumin seeds 2 tsp coriander seeds

THE BEST ONION GRATIN

I love this recipe. I have to stop myself for not eating more than I need. It goes really well as part of a baked dinner. When you try it, you'd want to make it again and again. 😍😋💚 Ingredients 4 medium red onions, peeled and quartered olive oil sea salt & freshly ground black pepper 8 sprigs of fresh thyme, leaves picked 2 cloves of garlic, peeled and sliced a small wineglass of white wine 4 Tbsp crème fraîche 50g gruyère cheese, grated 50g parmesan cheese, grated Preparation Preheat the oven to 200°C. Break the onion quarters apart to give you little 'petals'. Place these in an earthenware oven dish. Drizzle with a couple of glugs of olive oil and a pinch of salt and pepper, and toss in your thyme and garlic. Mix up well, add your white wine. Cover with a double layer of tinfoil, wrap tightly and place in the preheated oven. Bake for 45 minutes, then remove the dish from the oven, take the tinfoil off and pop the dish back in the ove

ROAST CABBAGE WITH PECORINO

This is the first time I cooked this recipe and it is amazing!! We had leftovers and served warmed the following day for lunch with family members and they all wanted the recipe. It is just a very different way to eat cabbage and it is scrumptious. From Ottolenghi's cookbook 'Simple'. INGREDIENTS 120ml olive oil 2 lemons: finely grate the zest to get 2 Tbsp + 1 Tbsp lemon juice 2 garlic cloves, crushed 1 cabbage (sweetheart, pointed cabbage or other), cut lengthways into eighths a small handful of parsley or tarragon leaves, roughly chopped 30g of pecorino or parmesan cheese, shaved salt and black pepper METHOD: Preheat oven to 220°C. In a small bowl or jar, whisk together the oil, lemon zest, garlic, 1/4 tsp salt and a good grind of pepper. Set aside 2 Tbsp. Arrange the cabbage on a parchment-lined tray and brush with the oil mixture. Roast for 20-25 minutes, until the edges are crisp and golden-brown. Transfer the c

HOMECOOKING WITH TERESA

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