It’s bank holiday season – and while that is definitely a good thing – it can be hard to stay on track with your health goals.
When your routine changes, so does your diet, but the key here is planning ahead.
We’ve enlisted fitness enthusiast Andrew Sweeney (read his story here) to create a Six Week Summer Shred that’s actually doable (it even includes a cheat meal!) and we’re on week FOUR already – can you believe it?
(Only getting started? Read week one of the Six Week Summer Shred here).
https://www.instagram.com/p/BxvDgNIiOdF/
Week Four Shopping List
4 apples
5 bananas
300g of strawberries
1 pack of mushrooms (100-150g)
260g of cherry tomatoes
1 bag of spinach
2 avocados
3 red onions
1 pack of asparagus
5 bell peppers
750g of sweet potato
1 head of broccoli
1 pack of mangetout or green beans
1 cucumber
1 head of lettuce
1 tomato
1 bundle of spring onion
2 large courgettes
1 tin of sweetcorn
1 tin of red kidney beans
1 tin of chopped tomatoes
1 tin of baked beans
850g of greek yogurt (0% fat)
1 pack of Low fat cheese slices
1 ball of mozzarella (120g)
1 pack of feta cheese
1 pack of cashel blue cheese (or you can use feta in this case – see recipe)
1 pack of philadelphia light
1 bunch of garlic cloves
1 pack of couscous
1 pack of chia seeds
1 pack of almonds
1 pack of dried cranberries (small pack will do)
1 jar of honey
1 bottle of cider vinegar
1L of unsweetened almond milk
1 bottle of balsamic vinegar
1 bottle of olive oil
1 pack of oats
1 pack of microwave basmati rice
1 pack of microwave pilau rice
1 pack of burger buns
1 jar of ballymaloe relish
1 pack of rice cakes/corn cakes
1 small tub of hummus
17 eggs (or 5 whole eggs and 360ml of liquid egg whites)
500g of Turkey mince
4 chicken fillets
1 salmon fillet (200g)
2 turkey burgers
1 fillet steak (250g)
1 can of tuna (120g drained)
1 bottle of low cal spray
1 protein bar (under 250 calories)
2 chocolate bars (under 300 calories)
1 30g bag of popcorn (manhattan or any other that’s just salted)
1 lindt bar (85% cacao)
Monday
Breakfast:
5 egg omelette (4 white + 1 whole) (or 1 whole and 120g of liquid egg whites)
½ cup of chopped mushroom
Handful of spinach
½ avocado chopped (50g)
1 teaspoon of olive oil (5g)
1 cup of chopped cherry tomatoes (85g)
30g of mozzarella chopped
Note: Spray a pan with some low cal olive oil spray. Fry the mushrooms for a minute before adding the spinach to wilt. Add the eggs and cook, folding over to form an omelette. In a separate bowl add the avocado, cherry tomatoes, mozzarella and olive oil and combine. Season with salt and pepper and serve alongside the omelette.
Snack:
1 Apple
Lunch: (OPW – One Pot Wonder) – This is also for lunch tomorrow so you can double up the quantities below for prep.
150g of turkey mince
1 garlic clove
200g of mixed peppers (or one bell pepper)
100g of red kidney beans
30g of sweet corn
125g of cooked basmati rice (½ bag of microwave rice)
½ red onion chopped
Optional: 1 tablespoon of hot sauce
Note: Spray a large pan with some low cal olive oil spray and cook the peppers and onions for 3-4 minutes before transferring them to a bowl. Spray the pan again and add the turkey mince to cook. After 2-3 minutes add the chopped garlic. In the meantime cook the rice according to the packet instructions. When cooked, add the peppers, onions, sweet corn and red kidney beans to the pan along with the cooked rice and stir. Season with salt and pepper and add 1 tablespoon of hot sauce if you desire.
Snack:
3 rice/corn cakes
40g of hummus
Dinner:
200g salmon fillet
90g of uncooked couscous (½ cup)
Handful of asparagus
Note: Bake salmon in the oven and fry asparagus on a pan with some low cal spray
Tip: Slice some lemon and place on top of the salmon before cooking in the oven. When the couscous is cooked squeeze some lemon juice over it and season with salt and pepper (it will add some flavour).
Tuesday
Breakfast:
250g of greek yogurt (1 cup)
100g of strawberries (2/3 cup)
15g of chia seeds (1 tablespoon)
Snack:
30g of almonds (roughly 1 handful or 30 almonds)
Lunch: (OPW – One Pot Wonder) – This is what you cooked yesterday so should have it in tupperware.
150g of turkey mince
1 garlic clove
200g of mixed peppers (or one bell pepper)
100g of red kidney beans
30g of sweet corn
125g of cooked basmati rice (½ bag of microwave rice)
½ red onion chopped
Optional: 1 tablespoon of hot sauce
Note: Spray a large pan with some low cal olive oil spray and cook the peppers and onions for 3-4 minutes before transferring them to a bowl. Spray the pan again and add the turkey mince to cook. After 2-3 minutes add the chopped garlic. In the meantime cook the rice according to the packet instructions. When cooked, add the peppers, onions, sweet corn and red kidney beans to the pan along with the cooked rice and stir. Season with salt and pepper and add 1 tablespoon of hot sauce if you desire.
Snack:
1 large banana
Dinner: (Turkey Burger + Sweet Potato Chips)
1 turkey burger
1 burger bun
30g of ballymaloe relish (1 tablespoon)
1 slice of cheese
250g of sweet potato
15g of olive oil (1 tablespoon)
Optional:
– Add lettuce, tomato and onion to the burger
– 1 tablespoon of ketchup or bbq sauce for the chips (30g)
Note: Cut the sweet potato into chips and coat with olive oil and season before baking in the oven. 30-40 minutes at 200 degrees (fan assisted) depending on desired crisp.
Wednesday
Breakfast: (same as Monday)
5 egg omelette (4 white + 1 whole) (or 1 whole and 120g of liquid egg whites)
½ cup of chopped mushroom
Handful of spinach
½ avocado chopped (50g)
1 teaspoon of olive oil (5g)
1 cup of chopped cherry tomatoes (85g)
30g of mozzarella chopped
Note: Spray a pan with some low cal olive oil spray. Fry the mushrooms for a minute before adding the spinach to wilt. Add the eggs and cook, folding over to form an omelette. In a separate bowl add the avocado, cherry tomatoes, mozzarella and olive oil and combine. Season with salt and pepper and serve alongside the omelette.
Snack:
1 apple
Lunch: (OPW – One Pot Wonder)
1 chicken fillet (roughly 120g)
1 garlic clove
250g of pilau rice (1 microwave bag)
1 large courgette (200g)
50g of red kidney beans (roughly 3-4 tablespoons)
10g of olive oil (2 teaspoons)
Optional: 1 tablespoon of hot sauce
Note: Add some of the olive oil to a pan and cook the courgette before transferring to a bowl. Add the rest of the oil and garlic to the pan and cook the chicken (if you need more oil use the low cal spray). Cook the rice according to the packet instructions and add it to the chicken and garlic along with the red kidney beans and courgette. chicken. Season with salt and pepper and add hot sauce if desired.
Snack:
Chocolate bar of your choice (must be under 300 calories)
Dinner: (Chicken Burger + Side Salad)
1 chicken fillet (butterflied)
1 burger bun
50g of avocado (roughly ½ an avocado)
20g of philadelphia light (2 teaspoons)
Served with a side salad: any or all of the below:
Lettuce
Tomato
Onion
Cucumber
Sweet corn (2 tablespoons or 30g)
Spring onion
1 tablespoon of balsamic vinegar
Note: combine the avocado and philadelphia light into a paste and spread on the burger bun before adding the chicken. (you can also add lettuce, tomato and onion to the burger)
Thursday
Breakfast:
60g of oats (½ cup)
225 ml of unsweetened almond milk (roughly 1 cup)
1 large banana
15g of chia seeds (1 tablespoon)
2 squares of lindt (85% cacao)
Note: cook oats using almond milk (you can add a little extra for desired consistency). When cooked, add the banana, chia seeds and lindt and combine until the chocolate has melted. Delish!
Snack:
1 apple
Lunch: (Tuna Salad)
1 can of tuna (120g of drained weight)
30g of feta
15g of olive oil
Lettuce
Tomato
Cucumber
Onion
Spring onion
30g of sweet corn (2 tablespoons)
Snack:
250g of greek yogurt (1 cup)
100g of strawberries (⅔ cup)
Dinner:
250g fillet steak
250g of baked sweet potato
140g serving of baked beans (1 serving)
1 handful of mangetout
Note: cook with lo cal spray
Friday:
Breakfast: (same as Monday + Wednesday)
5 egg omelette (4 white + 1 whole) (or 1 whole and 120g of liquid egg whites)
½ cup of chopped mushroom
Handful of spinach
½ avocado chopped (50g)
1 teaspoon of olive oil (5g)
1 cup of chopped cherry tomatoes (85g)
30g of mozzarella chopped
Note: Spray a pan with some low cal olive oil spray. Fry the mushrooms for a minute before adding the spinach to wilt. Add the eggs and cook, folding over to form an omelette. In a separate bowl add the avocado, cherry tomatoes, mozzarella and olive oil and combine. Season with salt and pepper and serve alongside the omelette.
Snack:
1 large banana
Lunch: (deli wrap)
1 wrap
30g of sweet chilli sauce (2 tablespoons)
1 chicken fillet
Any or all of the following:
Lettuce
Tomato
Onion
Sweetcorn (30g or 2 tablespoons)
Peppers
Spring onion
Snack:
1 protein bar (must be under 250 calories)
Dinner: (Turkey Burger + Sweet Potato Chips)
1 turkey burger
1 burger bun
30g of ballymaloe relish (1 tablespoon)
1 slice of cheese
250g of sweet potato
15g of olive oil (1 tablespoon)
Optional:
– Add lettuce, tomato and onion to the burger
– 1 tablespoon of ketchup or bbq sauce for the chips (30g)
Note: Cut the sweet potato into chips and coat with olive oil and season before baking in the oven. 30-40 minutes at 200 degrees (fan assisted) depending on desired crisp.
Saturday:
Breakfast:
60g of oats (½ cup)
225 ml of unsweetened almond milk (roughly 1 cup)
1 large banana
15g of chia seeds (1 tablespoon)
10g of honey (2 teaspoons)
Note: cook oats using almond milk (you can add a little extra for desired consistency). When cooked, add the banana, chia seeds and honey.
Snack:
1 apple
Lunch: (OPW – one pot wonder)
200g of turkey mince
1 garlic clove
1 large courgette (200g)
2 bell peppers (400g)
½ can of chopped tomatoes (200g)
Note: Cook using low cal spray
CHEAT MEAL DINNER
Restaurant of the week – Featherblade
Starter: Cured Salmon, Feta & Cucumber
Main: Featherblade Steak with a side of Charred Broccoli w/Chilli & Garlic
https://www.instagram.com/p/BRcywTGlPy0/
Optional: 3 glasses of wine
Sunday
Breakfast:
250g of greek yogurt (1 cup)
100g of strawberries (2/3 cup)
15g of chia seeds (1 tablespoon)
10g of honey (2 teaspoons)
Snack:
1 large banana
Lunch: (chicken salad)
1 chicken fillet
1 cup of chopped lettuce
½ cup of chopped onion
2 tablespoons of sweet corn (30g)
2 hard boiled eggs
30g of mozzarella
2 teaspoons of olive oil (10g)
Snack:
1 bag of popcorn (manhattan or any bag under 150 calories – 30g bag)
1 chocolate bar (must be under 300 calories)
Dinner:
1 chicken fillet
1 bell pepper chopped (200g)
Broccoli salad (Recipe here.)
Points to mention:
– The meals/snacks can be eaten anytime of the day and in any order you want – You can also move the days around if you desire (moving Saturday to Friday and visa versa). Just don’t cross the meals over to different days. (example: taking lunch from Friday and putting it into Tuesday)
– For vegetarians that eat fish – you can swap out chicken and turkey for white fish and swap steak for salmon. If you do not eat meat of fish contact me for more info.
– You will have some of the shopping list from last week so please go through the list prior to buying new products
– To ensure freshness, Some items may need to be purchased closer to the date needed.
– When putting leftovers in the fridge. Add to tupperware and let cool down to room temperature first.
– Fat loss will only occur when a person is in a caloric deficit to their TDEE (total daily energy expenditure). This meal plan is based off 2000 calories so while it will work for most it will not work for all.
– Aim to drink 3-4L of water per day (this alone will have a huge impact)
– Disclaimer – I am not a dietitian or nutritionist but I do know how to create food combinations that are both healthy and satiating and will help you achieve your goals.
