Monday, 15 April 2013

Pork Stir Fry


Pork Stir Fry
150g Pork Loin Medallions
200g Peppers
45g Mangetout
50g Tenderstem Broccoli Tips
100g Baby Courgettes
Sesame Oil
Tamari Soy Sauce



Heat up some sesame oil in a wok on a medium to high heat. Chop peppers up into strips and put peppers and mangetout into work. Cook for about two minutes. Meanwhile, microwave broccoli for about 30 secs (700W). Add broccoli and chop up courgettes to wok. Cook for another two minutes.
Cut medallions each into three pieces and add to mix. Keep stirring until meat is cooked. Add a splash of Tamari Soy Sauce.

[When I went shopping, I struggled to find Tamari Soy Sauce. It was not in the Chinese aisle or the International Food aisle. Eventually found it in the Health Food aisle next to the rye bread and natural foods.]

Day 2 Monday 15th April 2013

Day 2 Monday 15th April
Really glad that I started this challenge on a Sunday. I normally have a Chinese takeaway and a few amarettos on a Sunday night - ending up going to bed a tipsy and a bit full...but instead today I woke up feeling refreshed. It also means I know I get through next weekend.

08:30 - Meal 1 Breakfast Eggs
3 Medium Free Range Eggs, 75g Button Mushrooms, 160g Cherry Tomatoes, 150g Asparagus (click for recipe)

Originally planned to have baby spinach for breakfast but I really asparagus yesterday, so I went out this morning to a supermarket to get some. Breakfast takes about 30 minutes to prep, cook, eat and wash up so I will need to get up earlier than before when I return to work.

10:00 - Training Bodypump 
A good class this morning. Back to work on Wednesday so I will only be able to train in the evenings. Enjoying Bodypump 85 but feel I could have pushed myself more on the new step jumps in track 7.

10kg Warm Up, 32kg Squats, 20kg Chest, 22kg Back, 20g Triceps with 5kg Plate Overhead Extension, 10kg Biceps, 17kg Lunges, 17kg Shoulders with 2.5kg Plate, 5kg Plate Abdominals

11:20 - Meal 2 Protein Shake
35kg Diet Vanilla Protein Powder, 9g Greens Plus Berry Burst Powder, 10g Linwoods Milled Flaxseed, 200ml Alpro Unsweetened Almond Milk

I have protein shakes normally for breakfast but with about 80g Frozen berries. Felt very proud of myself  not including the fruit. Greens Plus is packed with vitamins and minerals but it is an acquired taste.

13:30 - Meal 3 Pork Stir Fry
150g Pork Loin Medallions, 160g Peppers, 60g Tenderstem Broccoli Tips, 80g Baby Courgettes, 45g Mangetout, Splash Tamari Soy Sauce

Really quick meal to prepare and eat with lots of flavour. I had 22g cashews nuts after.

16:00 - Meal 4 Hot Chicken Salad
160g Chicken Breast (Peri Peri Seasoning), 160g Peppers, 160g Cherry Tomatoes, 40g Baby Spinach

Cooked this last night when I cooked dinner so I just had to pop it into the microwave. Very quick and easy.

18:00 - Training Bodypump and Bodystep
Second Bodypump class of the day and a new Bodystep mix.

10kg Warm Up, 32kg Squats, 22kg Chest, 22-30kg Back, 20g Triceps with 5kg Plate Overhead Extension, 10kg Biceps, 17kg Lunges, 17kg Shoulders with 2.5kg Plate, 5kg Plate Abdominals



20:20 - Meal 5 Protein Shake
70kg Diet Vanilla Protein Powder, 9g Greens Plus Berry Burst Powder, 10g Linwoods Milled Flaxseed, 200ml Alpro Unsweetened Almond Milk

This is the first time that I have not cooked a meal for dinner after training. Les Mills 21 Day Challenge guidelines say to have protein powder immediately after training and that this counts as one of your meals. They also say not to less than two hours before bed. This means my protein shake is my final meal of the day. 

Recipe Breakfast Eggs

Breakfast Eggs
3 Medium Free Range Eggs
75g Button Mushrooms
160g Cherry Tomatoes
150g Asparagus

Place tomatoes in a preheated oven (200C) for 15-20 minutes. Heat up some olive oil in a griddle pan on a medium to high heat. Chop ends off asparagus and cook in the griddle pan for 10 minutes, turning occasionally. Cut button mushrooms in half and cook in the griddle pan for 8 minutes.
Crack open eggs and whisk yolk into whites. Cook on a low to medium heat in a small non-stick pan, stirring until eggs scrambled. 









Sunday, 14 April 2013

Day 1 Sunday 14th April 2013

Day 1 Sunday 14th April
Day 1 had a late start as I did not wake until around 10:00. Popped quickly to supermarket to get breakfast as I did not have time yesterday. Put all contraband items into a box ready for the challenge. Tried two flavours of herbal tea - liked neither so I will not be including that in future. No training today and doing well with water intake.


11:30 Meal 1 Breakfast Eggs
3 Medium Free Range Eggs, 75g Button Mushrooms, 150g Cherry Tomatoes, 150g Asparagus (click here for recipe)

Enjoyed breakfast. A nice treat after a big night out.

14:00 Meal 2 Lamb with Aubergine
160g Lamb, Half Aubergine, 40g Baby Spinach, Clove Garlic

Went to supermarket (again!) to get food supplies for the next couple of days. Came in and started cooking straight away. Felt like a chore to eat again.

18:00 Meal 3 Meditteranean Chicken Stack
170g Chicken Breast, 50g Sundried Tomatoes, 10g Basil, 40g Baby Spinach

This is adapted from one of the recipes from the Les Mills 21 Day Challenge PDF. Would have eaten earlier but had an afternoon nap.


20:30 Meal 4 Hot Chicken Salad
170g Piri Piri Chicken Breast, 200g Peppers, 150g Cherry Tomatoes, 40g Baby Spinach

A lazy start to the day plus a nap meant it was difficult to fit in five meals. Already felt like I was cooking and eating constantly. Finished the day with 20g Brazil Nuts. I do not currently eat nuts, and they were nice so looking forward to including these in my diet.