With less than 10 days to go, I feel I am now in a fairly straightforward routine. The key to eating healthy during the week for me is ensuring I am prepared on a Sunday for the week ahead. This week, I put a large 3 litre pot of chicken stock (2 chicken carcasses from the butcher, chopped carrot, leek and onion) on the hob and headed in to town.

When I came back a few hours later, I sautéed some onions and garlic and split it into two pots. In one, I put chopped sweet potato, lemongrass and ginger. In the other, I put carrot, parsnip and leek. I cooked these for 5 minutes, before adding enough stock to each pot and left to cook for 30 minutes.

When they cooled slightly, I blitzed them up, and portioned it out into containers with enough for 2 servings. I kept enough out for 3 days and froze the rest. Lunches sorted for a few days.

I put the remaining stock in the freezer for the following week. I even put some in an ice-cube tray so that I could quickly add some flavour to a dinner or sauce. Today we had chicken and chorizo stew (recipe below) where we used some of the left-over stock.


A lot of people are saying they are not sure what to eat. So below are some examples.

07:30   Grapefruit and Scrambled Eggs (3 eggs)

10:30   Banana and a handful of Almonds or Brazil Nuts

13:00   Sweet Potato Soup with 1 Chicken Breast

16:00   1tbsp Almond Butter and 1 Apple

17:30   Gym

18:45   Chicken and Chorizo Stew with Baked Potato and Butter

22:00   Coconut Milk (Homemade) and a spoon of Almond Butter


07:30   Smoothie with Almond Milk, Banana, Protein Powder and Almond Butter

10:30   Handful Berries and 1 Hard Boiled Egg

13:00   Homemade Carrot, Parsnip and Leek Soup and 1 chicken breast

16:00   1tbsp Almond Butter and 1 Apple

18:45   Beef Burger (Homemade) with Roasted Sweet Potato Wedges and Steamed Broccoli

22:00   1 Hard Boiled Egg

Chicken and Chorizo Stew
Prep time: 
Cook time: 
Total time: 

Serves: 4

  • 1 onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 100g chorizo, fresh if possible, sliced
  • 6 chicken thighs + 2 chicken breasts, chopped
  • Red and yellow pepper, chopped
  • 300ml Chicken Stock
  • 15 baby tomatoes

  1. Cook the onion for 5 mins and then add the garlic
  2. After 1 minute, add the chorizo and cook for 1 minute
  3. Add the chicken and cook for 3 minutes
  4. Add the peppers and the tomatoes and cook for 1 minute
  5. Finally, add the chicken stock and cover with a lid, cooking for 30-40 minutes until the stock has reduced.



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