Shift Survival Guide: 7 Quick & Healthy Recipes You Need to Try

Breakfast

Three-Minute Breakfast Burrito

(From livestrong.com) 

Serves 1

You will need:

• 2 eggs
• 2 tbsp low-fat milk
• 1/4 cup black beans
• 1 whole grain tortilla
• 2 tbsp shredded cheese
• 1/5 avocado
• 2 tbsp salsa
• Cooking spray

Method:

1. Lightly spray a microwavable mug with cooking spray.
2. Beat the eggs and milk together in a mug.
3. Microwave egg mixture on high power for 45 seconds, then stir.
4. Add the black beans and stir.
5. Microwave your eggs for another 30 seconds or until almost set.
6. Spoon the mixture onto your tortilla, top with shredded cheese, avocado and salsa.
7. Wrap your tortilla into a delicious burrito!

Overnight Oats

Serves 1

You will need:

• 1/2 cup dry rolled oats
• 1 cup unsweetened almond milk
• 2 tbsp 0% fat Greek yoghurt
• Your choice of filling (suggestions include: honey, berries, sultanas, seeds, cinnamon, fresh fruit, nuts)

Method:

1. Add your ingredients to a medium sized mason jar and mix
2. Cover the jar and leave it in the fridge over night (or for four-five hours)
3. Your oats will have soaked up the milk and yoghurt, creating a moreish, creamy breakfast. You can pop your overnight oats into the microwave for roughly one minute if you fancy a warm brekkie.

Peanut Butter, Yoghurt and Banana Layer 'Cake' 

(From livestrong.com)

Serves 1

You will need:

• 1 cup plain (or 0% fat) Greek yoghurt
• 1 tbsp natural peanut butter
• 1 banana

Method:

1. Mix your yoghurt and peanut butter until fully combined.
2. Slice your banana.
3. In a small jar or cup, add a layer of the PB yoghurt, followed by a layer of banana slices. 
4. Repeat step 3 until you have used all of your ingredients.

Lunch

Baked Avocado with Eggs

(From Joe Wicks 'Lean in 15')

Serves 1

You will need:

• 4 rashers of smoked back bacon (or try turkey rashers for a leaner alternative)
• 1 ripe avocado
• 2 eggs
• 1 red chilli, finely sliced
• Salt & pepper

Method:

1. Preheat the grill to its highest heat, place bacon rashers on a baking tray and grill for 3 minutes.
2. Cut the avocado in half and remove the stone. Scoop out a tablespoon of flesh from each half and set aside for a snack (or maybe some fresh guacamole!). 
3. Crack an egg into each avocado half and season with a sprinkle of salt and pepper - pierce your yolks with a toothpick to avoid it exploding during cooking.
4. Place the halves onto a microwavable plate and cook for 30 second bursts for 2 minutes.
5. Serve your avocado halves with the bacon and sliced chilli on top. 

Chicken and Bacon Salad

(From Joe Wicks 'Lean in 15')

Serves 2

You will need:

• 4 rashers of smoked bacon
• 2 tbsp walnut oil
• 1/2 tsp Dijon mustard
• 1 tbsp lemon juice
• Salt & pepper
• 2 baby gem lettuce, sliced in 4 lengthways, leaves roughly separated
• 1 avocado, roughly chopped
• 350g cooked chicken breast, thinly sliced
• Handful of roughly chopped walnuts

Method:

1. Preheat your grill to high. Grill the bacon until well cooked and a little crisp. Leave to one side to cool.
2. Mix together the walnut oil, mustard, lemon juice and a little salt and pepper. Keep mixing until you have a smooth dressing.
3. In a big salad bowl, toss together the lettuce, avocado and beetroot. Pour in the dressing and toss again.
4. By now, your bacon should be cool so crumble it into your salad bowl and mix with the rest of the ingredients.
5. Tip the salad onto a plate and top with the chicken and walnuts.

Dinner

Beef and Udon Noodle Stir-Fry

(From Joe Wicks 'Lean in 15')

Serves 2

You will need:

• 2 cloves garlic
• 2 tbsp light soy sauce
• 300g sirloin steak, trimmed of visible fat and cut into 1/2 cm slices
• 1 tbsp coconut oil
• 1 red onion, cut into wedges
• Handful of mangetout
• Handful of tender stem broccoli
• 450g wok-ready udon noodles
• 2 tsp toasted sesame oil

Method:

1. Put the garlic, half the soy sauce and the beef into a bowl and mix together. Leave to marinate for two minutes.
2. Heat up the coconut oil in a wok over a medium-high heat. Add the onion and stir-fry for one minute.
3. Throw in the marinated beef, along with all the saucy stuff from the bowl, and stir-fry for another minute.
4. Throw in the mangetout and broccoli, then pour in a little splash of water - this will steam up and help to cook the veg.
5. Throw in the udon, tossing them around to separate the noodles. As soon as they are warmed through, remove the wok from the heat.
6. Pour over the remaining soy sauce and the sesame oil.

Mcleanie Turkey Burger

(From Joe Wicks 'Lean in 15')

Serves 2

You will need:

• 400g turkey mince
• 3 tsp fish sauce
• 1/2 bunch of coriander leaves, roughly chopped
• 2 tsp sesame oil
• 4 spring onions, finely sliced
• Salt & pepper
• 2 burger buns
• 2 tbsp full-fat Greek yoghurt
• 2 tsp chipotle paste
• sliced tomato and lettuce to serve

Method:

1. Preheat your grill to its highest setting
2. Combine the turkey, fish sauce, coriander, sesame oil and spring onions into a large bowl, then season with salt and pepper.
3. Use your hands to work the ingredients together. The more you work the mixture, the better your burgers will hold together when cooked. Shape the meat into two equal-sized burgers. 
4. Place your burgers onto a grill pan or baking tray and grill for 5 minutes on each side or until thoroughly cooked.
5. Slice one burger through the middle to check that the meat is all white and no pink (raw) bits have been left. Cook further if still pink.
6. Cut the burger buns in half, then mix the yoghurt and chipotle paste together. Spread the mixture over the burger buns. 
7. Add your cooked burgers to the buns and top with lettuce and tomato. 

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