Meal Plan

Gut Health Challenge:

Day 3

A bowl of cheats paella
Breakfast
Oat-y spelt and chocolate hotcakes with coconut bananas
Oaty chocolate hotcakes with coconut bananas
Breakfast
Oat-y spelt and chocolate hotcakes with coconut bananas

Ingredients

Oaty chocolate hotcakes
  • olive oil spray, for cooking
  • 2 2⁄3 tbsp gluten-free plain flour
  • 2 tbsp raw (natural) rolled oats
  • 1⁄2 tbsp raw unsweetened cocoa powder
  • 1⁄4 tsp ground cinnamon
  • 1⁄4 tsp baking powder
  • 40ml high-calcium, lactose-free skim milk
  • 1 tbsp small egg, lightly beaten
  • 100ml lactose-free natural yoghurt
  • raw unsweetened cocoa powder, extra, to serve
Coconut bananas
  • 1 banana
  • 1⁄4 tbsp desiccated coconut
  • 1⁄4 tbsp LSA
  • lemon juice, for brushing

Preparation

  • Place the gluten-free flour, oats, cocoa, cinnamon and baking powder in a bowl and whisk to combine.
  • Mix together the milk and egg, then fold into the oat mixture. Leave to stand for 10–15 minutes.
  • Preheat the oven to 100°C (80°C fan-forced) and line a baking tray with baking paper.
  • Heat a large non-stick, heavy-based frying pan over low–medium heat, then spray with oil.
  • Pour the batter into the pan in batches. Smooth the tops gently to spread the batter out a little and cook for three minutes or until bubbles start to appear on the surface; reduce the heat to low if they brown too quickly. Turn and cook on the other side for 2–3 minutes until puffed and cooked through.
  • Transfer to the lined tray, cover loosely with foil and keep warm in the oven while you cook the remaining hotcakes. You should have enough batter to make two in total.
  • Just before serving, make the coconut banana. Peel and cut the banana into thick slices.
  • Combine the desiccated coconut and LSA, then brush the sliced banana with lemon juice and press to coat in the coconut and LSA mixture.
  • Serve 2 hotcakes, topped with the coconut banana and yoghurt, and dusted with extra cocoa.

Nutritional information

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Lunch
Quick-fix: Tuna, avocado and ricotta salad
Lunch
Quick-fix: Tuna, avocado and ricotta salad

Ingredients

  • 95g canned tuna, drained
  • ½ cup cannellini beans 
  • 40g smooth ricotta 
  • 1⁄3 diced avocado 
  • 1 cup of mixed salad  
  • mixed herbs, to serve

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Dinner
Chicken cheat's paella
Cheat’s chicken paella
Dinner
Chicken cheat's paella

Ingredients

  • olive oil spray, for cooking
  • 150g chicken breast or thigh fillets, cut into bite-sized pieces
  • 1⁄4 red onion, finely chopped
  • 1⁄4 large red capsicum, seeded, 1⁄2 finely chopped and 1⁄2 thinly sliced
  • 1⁄4 clove garlic, chopped
  • 1⁄4 tsp sweet paprika
  • 6 tbsp salt-reduced tomato passata
  • pinch of saffron threads, soaked in 2 tbsp boiling water for 10 minutes
  • 40g broad beans
  • 40g green beans, trimmed
  • 3⁄8 cup frozen peas
  • 1⁄4 cup cooked basmati rice
  • 1⁄4 cup mixed salad leaves
  • lemon wedge, to serve

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