Cut out and keep the one-week meal plan we will be printing then repeat it for five more. To see all content on The Sun, please use the Site Map. METHOD: Start by making the salmon parcels. All the recipes are freezer friendly, so you can make them whenever you want and simply freeze till needed. For a woman to maintain her weight, the NHS recomm­ends 2,000 calories a day. Shopping list. Remove from the freezer on Thursday night to defrost for Friday’s lunch. "The Sun", "Sun", "Sun Online" are registered trademarks or trade names of News Group Newspapers Limited. Overnight oats using Quaker Oats sachet with raspberries and blueberries. Wrap the chicken breasts loosely in foil and place on a large baking tray. Place the … (Before you move onto this step, remember to stir your chicken pot) Ingredients 8 chicken breasts 2 … THE BATCH LADY. Tamil Nadu Assembly election 2021: DMK MP Kanimozhi tests positive for COVID-19. The Batch Lady Meal Planner, £9.99, is out July 23. The Batch Lady: Healthy Family Favourites (£20, HQ) is out now. 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. Split the soup in half and store one in the fridge and the other in the freezer. DINNER (Recipe 5): Bolognese with spaghetti. Take two squares of baking foil and distribute the beans between the squares, placing them in a pile in the middle. See our plan on how to use the five core recipes to produce 14 meals for the week. 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. Remove a third of the mince and place in a freezer bag. Meghan 'SNUBBED' by Prince Charles who ditched her from Archie birthday message, I ballooned to 30st drinking fizzy drinks & ended up 'nearly killing myself', Harry & Meghan 'trolling the world' with unclear snaps of Archie, says author, Archie 'had distinct American accent' on Zoom call from Queen on 2nd birthday, ©News Group Newspapers Limited in England No. For further details of our complaints policy and to make a complaint please click this link: thesun.co.uk/editorial-complaints/, Today, The Batch Lady shows you how to plan your meals for the entire week with just five recipes and in only 1½ hours, Once crisp, serve with tuna, sweetcorn and salad, Remove from the freezer on Thursday night to defrost for Friday’s lunch, At lunchtime simply heat in the microwave until piping hot, Take this out on Friday night to defrost and stir-fry on Saturday evening, Place your Bolognese in the fridge and your chilli and beef taco bags in the freezer, The Batch Lady shows you how to make veggie-packed pasta sauce, Independent Press Standards Organisation (IPSO), 2 x 600g packs diced vegetable soup mix (320cal each), 4 pints vegetable stock (use 2 stock cubes), 240ml chicken stock (made with ½ chicken stock cube) (18cal), 2 x 320g bag frozen vegetable and beansprout stir-fry (190cal), 230g frozen diced onions or 2 onions, diced (64cal), 4 tsp frozen diced garlic or 4 garlic cloves, diced (10cal), 750g 5 per cent lean minced beef (125g per serving, 262cal), 2 tsps fajita seasoning (Tesco – 9cal per tsp), 400g chef’s base diced vegetables (160cal), 4 x 400g tins chopped tomatoes (88cal per tin – 352cal total), 2 x 200g tins kidney beans, drained (134cal). Once you’ve got it, your chances of going to hospital, intensive care and dying are much greater if overweight. For each bowl of porridge use 170ml skimmed milk and add 1 small banana and a sprinkle of cinnamon. Wrap both into parcels, add to a labelled freezer bag and place in the freezer. On Wednesday evening take out your cooked chopped chicken breasts labelled “Coronation chicken” from the freezer and leave to thaw overnight in the fridge. If following this meal plan, men will need to eat 500 calories extra a day in healthy snacks such as fruit, veg and wholegrains. Any leftover food can be kept and used the following week. Treat your loved ones to a heart-shaped pie or pizza for a delicious date night, guaranteed. Watch Suzanne prepare recipes at thesun.co.uk/batchlady . Remove from freezer on Thursday morning. Remove Bolognese from fridge and reheat it in the microwave or saucepan and serve with 70g cooked spaghetti each. Today, the Batch Lady also reveals two recipes that can be used for breakfasts, and in tomorrow’s Sun we unveil her lunch and dinner recipes. Show your loved ones you care with hearty Valentine's Day meals SADLY we can't go out for a delicious Valentine's Day meal this year, but my two recipes are sure to go down a treat. Cut your cherry tomatoes into ­quarters. The Batch Lady farmer's wife's savoury plait - YOU Magazine DINNER (Recipe 4): Salmon and pesto parcel with new potatoes. Porridge, using Quaker Oats sachet with banana and cinnamon. The Sun website is regulated by the Independent Press Standards Organisation (IPSO), Our journalists strive for accuracy but on occasion we make mistakes. METHOD: Preheat the oven to 180C/160C fan. On Friday night, remove the remaining two omelettes from the freezer to defrost for Saturday’s breakfast. 679215 Registered office: 1 London Bridge Street, London, SE1 9GF. METHOD: Preheat the oven to 200C/180C fan/gas 6. METHOD: Score all the potatoes with a knife, put them in a bowl and cover with a double layer of clingfilm. THIS diet plan is for two adults. This will be your fajita mix for Tuesday’s dinner. Yoghurt, blueberries, raspberries and a banana. METHOD: Add 8 sprays of Fry Light to a hot non-stick pan. For further details of our complaints policy and to make a complaint please click this link: thesun.co.uk/editorial-complaints/, The Sun is launching a healthy eating plan from columnist Suzanne Mulholland, aka The Batch Lady, as Covid has thrown obesity into the ­spotlight, Leftover food from your shopping list can be used the following week, Monday's meal plan includes delicious spaghetti bolognese, Porridge with banana and cinnamon is on Wednesday's menu, A vegetable soup and wholemeal pitta will be Friday's lunch, Enjoy a healthy Saturday breakfast with a sausage and tomato omelette, This recipe is also easy to make in the morning as it only takes two minutes, To defrost, simply remove from the freezer the night before and reheat in the microwave for two minutes, Gillian Fitzimons dropped from 17st 5lb to 9st 2lb, while Phil Day fell from 19st 7lb to 13st 6lb, this comes as the couple started batch-cooking, Phil reveals that when he discovered batch-cooking, 'within 12 weeks I had lost 3½st', Gillian says 'I started batch-cooking my own ­sauces and meals and lost 8st 3lb, ­dropping to a size eight, in 12 months', The Batch Lady shows you how to make veggie-packed pasta sauce, Independent Press Standards Organisation (IPSO), 2 x 400g pack Chef’s Base diced vegetables, 2 large romaine lettuces (used for beef taco boats and lunches), 1kg pot, plus another 500g pot, of 0% fat Greek yoghurt, 1 jar fajita seasoning – not the sachets (they contain a lot of added calories), 1 jar Cadbury Highlights milk chocolate powder, 1 pack wholemeal pitta – you will need six, 2 x 30g packs Quaker Oat sachets (114cal per sachet), 2 handfuls blueberries (15cal per handful), 2 handfuls raspberries (15cal per handful), 200g zero per cent yoghurt (54cal per 100g), 120g grated low-fat cheese (60cal per portion). Put in a container and place in the fridge. This will be your Bolognese for Monday night. Place both in the oven for 20 minutes or until cooked. 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. Eat Well All Week (HQ, £20) is out now. On Tuesday night, remove two omelettes from the freezer and leave to defrost ready to reheat in the microwave for around three minutes for Wednesday’s lunch. Bring to the boil and leave to simmer for 25-30 minutes. “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. Now is a good moment to get into some healthier habits.”. The Batch Lady Yesterday at 12:00 AM I love putting this recipe out at this time of year, as it's the onl ... y time we see hot cross buns abundantly in the shops. Put the final two baked potatoes in a freezer bag and seal. Once defrosted, pop in the oven for ten minutes to crisp up, then serve with tuna, sweetcorn and salad. Add your salmon fillets skin side down and cook for 3-4 minutes each side. LUNCH (Recipes 1 & 3): Baked potato with chicken mayo. For other inquiries, Contact Us. 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. Yummy home-made burgers. The Batch Lady shares two fun recipes to cook with your kids during lockdown hello. Leave to cool. To inquire about a licence to reproduce material, visit our Syndication site. THIS diet plan is for two adults. Packed full of vitamin-rich veg, heart-healthy salmon and meat full of iron, it’s a tasty way to get what your body needs — and the weekly planner makes it easy to stick to 1,500 calories each day. Baked potato with tuna, red onion and sweetcorn and an apple. Take this out on Friday night to defrost so it is ready to stir-fry on Saturday evening. This will be your Bolognese and base for your chilli. Sprinkle over the cheese and bake in the oven for 15-18 minutes until golden and firm. Cook for 1 minute. Gillian and Phil both thank Slimming World for helping them lose weight. Commenting is currently disabled on this article. These should be based around fruit, vege­tables and wholegrains. Cut your cherry tomatoes into quarters. If you and the other adult on this plan will be eating at separate times or are taking your soup to work, split the soup into individual containers. This service is provided on News Group Newspapers' Limited's Standard Terms and Conditions in accordance with our Privacy & Cookie Policy. Heat through in the microwave or serve cold with cream or ice cream. News Corp is a network of leading companies in the worlds of diversified media, news, education, and information services. Reheat in microwave and serve in lettuce leaves sprinkled with 40g grated low-fat cheese each. LUNCH (Recipes 1 & 3): Baked sweet potato with coronation chicken and an apple. 1 gin and diet tonic, 1 packet of light crisps (90cal). Spray the vegetables with 4 sprays of Fry Light. Remove two frozen curries on Friday morning to be eaten Friday evening and the other two on Saturday night to be eaten for Sunday lunch. In a saucepan, spray 4 sprays of Fry Light. "The Sun", "Sun", "Sun Online" are registered trademarks or trade names of News Group Newspapers Limited. It only took me eight weeks to get back on track, due to batch-cooking.”. Put the diced peppers and onions on a separate tray and sprinkle over the fajita spice. Best made when you want to eat it.