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Home » Lose Weight » Lose a stone in six weeks to beat Covid with the Batch Ladys recipes and healthy eating plan – The Sun

THIS diet plan is for two adults. Any leftover food can be kept and used the following week.

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MEAT/FISH

VEG/FRUIT

DAIRY & EGGS

STORE CUPBOARD

BREADS

FROZEN

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Overnight oats using Quaker Oats sachet with raspberries and blueberries.

Baked potato with chicken mayo.

Bolognese with spaghetti.

Fredo bar.

Sausage and egg muffin.

Soup, wholemeal pitta bread, and a banana.

Chicken and 2 wholemeal wraps with 40g grated cheese.

10cal jelly.

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Porridge, using Quaker Oats sachet with banana and cinnamon.

Sausage and tomato omelette and an apple.

Salmon and pesto parcel with new potatoes.

100g zero per cent fat Greek yoghurt with 1 tbsp of Cadbury Highlights milk chocolate powder, with a sliced apple and satsuma to dip.

Yoghurt, blueberries, raspberries and a banana.

Baked sweet potato with coronation chicken and an apple.

Chilli with rice.

10cal jelly.

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Sausage and egg muffin and an apple.

Soup, wholemeal pitta and banana.

Chicken and veg curry and rice.

1 gin and diet tonic, 1 packet of light crisps (90cal).

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Sausage and tomato omelette.

Baked potato with tuna, red onion and sweetcorn and an apple.

Salmon stir fry with basmati rice.

10cal jelly.

Egg and sausage muffin and an apple.

Curry with wholemeal pitta bread and salad.

Beef lettuce taco boats with 40g cheese.

100g zero per cent Total yoghurt with 1 tbsp Cadbury Highlights milk chocolate powder.

(Makes 2)

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INGREDIENTS:

METHOD: Add a sachet of porridge to each of two jam jars or Tupperware boxes and split the berries, yoghurt and milk between the containers. Cover and leave to sit in the fridge overnight for Monday morning breakfast.

Make fresh on the day: For Wednesdays breakfast follow the instructions on the back of the porridge sachet. For each bowl of porridge use 170ml skimmed milk and add 1 small banana and a sprinkle of cinnamon.

For Thursdays breakfast use 100g zero per cent yoghurt (54cal), a handful of raspberries (15cal), a handful of blueberries (15cal) and a small banana (80cal) for each of you. This is easy to make in the morning as it only takes two minutes.

These can be made at the same time as they use most of the same ingredients.

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Muffin ingredients (makes six 260cal each):

Omelette ingredients (makes four 333cal each for lunch on Wednesday and breakfast on Saturday):

METHOD:

Bake your sausages for both recipes, leave to cool and cut into chunks. Now just work on making the muffins by following the steps below. Preheat the oven to 180C/160C fan. Add the eggs and milk to a bowl and mix with a fork. Add salt and pepper.

Cut your cherry tomatoes into quarters. In a muffin tray, spray each of the six holes with 2 sprays of light oil. Add the 6 cut-up sausages and the tomatoes to each hole and pour over the egg mix. Sprinkle over the cheese and bake in the oven for 15-18 minutes until golden and firm.

While these are baking you can finish your omelettes:

Add the eggs and milk to a bowl and mix with a fork. Add salt and pepper. Cut your cherry tomatoes into quarters. In a frying pan heat 4 sprays of light oil and place on a medium heat.

Pour in a quarter of the egg mix and, using a spatula, scrape the mix into the inside, tilt the pan and leave the mix to cook. Add a quarter of the sausage chunks, a quarter of the tomatoes and a quarter the grated cheese then fold one side over.

Once your first omelette is finished you can now go back and repeat the steps using the rest of the ingredients to make your other three omelettes. Leave the omelettes to cool before adding to a reusable freezer bag and freezing.

On Tuesday night, remove two omelettes from the freezer and leave to defrost ready to reheat in the microwave for around three minutes for Wednesdays lunch.

On Friday night, remove the remaining two omelettes from the freezer to defrost for Saturdays breakfast. Reheat in the microwave for around three minutes once fully defrosted.

When the muffins are cooked, run a knife around the edge of each muffin and they should pop out. Leave to cool. Once fully cooled, keep two egg muffins in the fridge for Tuesdays breakfast and freeze the other four for Friday and Sunday morning.

To defrost, simply remove from the freezer the night before, and once defrosted, reheat in the microwave for two minutes until piping hot.

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GILLIAN FITZIMONS, 31, and Phil Day, 45, both found batch-cooking the best form of watching what they eat.

Gillian dropped from 17st 5lb to 9st 2lb, while Phils weight fell from 19st 7lb to 13st 6lb. Gillian says: After my first pregnancy I put on 5st and became a size 24 by constantly eating takeaways.

I wanted another child, but I have polycystic ovary syndrome and my GP told me that my weight was too dangerous for me to get pregnant. I started batch-cooking my own sauces and meals and lost 8st 3lb, dropping to a size eight, in 12 months.

I even found my own takeaway replacement meal, which is taco fries. By batch-cooking the low-fat mince in a sauce, and homemade chips, it means there is no risk of me calling up a takeaway shop. In 2017 I fell pregnant again. It only took me eight weeks to get back on track, due to batch-cooking.

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Gillian then met Phil and the couple now live together in Weston-super-Mare, Somerset. Gillian continued: We moved in with each other and it was great because we both love to batch-cook.

Every Sunday morning we spend three hours cooking soups, bolognese, carbonaras and chilli con carne for the next week or two. Batch-cooking saved my life, and now Im pregnant again.

Phil says: When I was 30 I got ill with blood clots on my lungs and I was bed-bound, which made me go up to 19st. I spent four years dieting, but only lost 2st. Then I discovered batch-cooking and within 12 weeks I had lost 3st.

Continued here:
Lose a stone in six weeks to beat Covid with the Batch Ladys recipes and healthy eating plan - The Sun

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Home » Lose Weight » Lose a stone in six weeks to beat Covid with the Batch Ladys recipes and healthy eating plan – The Sun