Fat attack fortnight - Day 10
Breakfast
1 blue portion pot/40g unsweetened muesli, topped with 1 chopped apple or pear, served with milk from allowance (V)
Mid-morning Power Snack
1 peach
Lunch
1 thick slice toasted wholegrain bread topped with 1 x 70g can sardines in tomato sauce, plus small salad
Mid-afternoon Power Snack
1 small banana
Dinner
Steak with redcurrant and thyme glaze: Cook 1 x 150g rump steak in non-stick pan for 5-6 minutes, turning regularly. Transfer to plate and keep warm. Add 2 tsps redcurrant jelly, 1/2 tsp thyme and 40ml vegetable stock to pan and mix well. Simmer gently to allow sauce to thicken, then return steak to pan and coat with glaze. Serve with 115g boiled new potatoes (with skins) and unlimited other vegetables
Activity challenge
- Do 40 minutes of aerobic exercise (work out at class, to fitness DVD or on cardio equipment at gym)
- Do 2 x 10 reps of bottom tightener (each leg):
Lie on front with head resting on hands and both legs just wider than hip width. Slowly lift alternate legs no higher than the length of your foot and try to push hip of raised leg away from you as you lift. Keep both hips facing floor and upper body relaxed
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