Tomato Egg Muffin 21 Day Wonder Diet Day 5 Recipes

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TOMATO & EGG MUFFIN (21 DAY WONDER DIET: DAY 5)

This is Day 5: Breakfast, on the 21 Day Wonder Diet. This breakfast is to be followed by a mid-morning snack of 1 medium orange.

Provided by Sara 76

Categories     Breakfast

Time 10m

Yield 2 serving(s)

Number Of Ingredients 4



Tomato & Egg Muffin (21 Day Wonder Diet: Day 5) image

Steps:

  • Poach the eggs in a pan of gently simmering water, until cooked as you like.
  • Meanwhile, toast muffins.
  • Divide tomato between two muffin halves; sprinkle with vinegar, top with eggs, then remaining muffin halves.

2 eggs
2 multigrain English muffins, split
1 small tomatoes, sliced thinly
2 teaspoons balsamic vinegar

BERRY SMOOTHIE (21 DAY WONDER DIET: DAY 8)

This is Day 8: Breakfast, on the 21 Day Wonder Diet. You can decide on any berry combination to suit you. Try matching the the flavours with the yogurt. You can use fresh or frozen berries. This breakfast is to be followed by a mid-morning snack of 2 cups of air-popped popcorn.

Provided by Sara 76

Categories     Smoothies

Time 5m

Yield 2 serving(s)

Number Of Ingredients 4



Berry Smoothie (21 Day Wonder Diet: Day 8) image

Steps:

  • Blend ingredients until smooth.

Nutrition Facts : Calories 168.3, Fat 3.8, SaturatedFat 2.1, Cholesterol 14.4, Sodium 116.5, Carbohydrate 26.3, Fiber 3.4, Sugar 14.2, Protein 9.2

250 g strawberries
75 g blueberries
1 cup skim milk
3/4 cup skim-milk flavoured yogurt

TUNA, CELERY & DILL SANDWICH (21 DAY WONDER DIET: DAY 15)

This is Day 15: Lunch, on the 21 Day Wonder Diet. You can make the filling the night before, and assemble the sandwich in the morning. The baby spinach will stop the bread going soggy. This lunch is to be followed by an afternoon snack of 1 small apple.

Provided by Sara 76

Categories     Lunch/Snacks

Time 10m

Yield 2 serving(s)

Number Of Ingredients 7



Tuna, Celery & Dill Sandwich (21 Day Wonder Diet: Day 15) image

Steps:

  • Combine tuna, celery, onion, dill and capers in medium bowl.
  • Divide half the spinach between two bread slices; top with tuna mixture, then remaining spinach and bread.

Nutrition Facts : Calories 299, Fat 5.1, SaturatedFat 1.2, Cholesterol 38.9, Sodium 930.6, Carbohydrate 33.9, Fiber 5.4, Sugar 4.1, Protein 28.2

185 g tuna in water, drained and flaked
200 g celery, chopped finely
2 tablespoons low-fat ricotta cheese
1 tablespoon fresh dill, coarsely chopped
2 teaspoons baby capers, rinsed and drained
4 slices rye bread
20 g baby spinach leaves

POTATO, TUNA & EGG SALAD (21 DAY WONDER DIET : DAY 2 )

This is Day 2: Lunch, on the 21 Day Wonder Diet. You can make this salad the night before, and store it in the fridge. If you cook the potatoes in the microwave, be sure to prick them all over with a fork. This lunch is to be followed by an afternoon snack of 200g rockmelon (canteloupe).

Provided by Sara 76

Categories     Lunch/Snacks

Time 15m

Yield 2 serving(s)

Number Of Ingredients 9



Potato, Tuna & Egg Salad (21 Day Wonder Diet : Day 2 ) image

Steps:

  • Boil, steam, or microwave potatoes and beans, seperately, until tender;drain, cool.
  • Meanwhile, make dressing by combining yogurt, rind and juice in medium bowl.
  • Quarter potatoes; add to dressing with tuna, onion and parsley, stir to combine. Serve salad topped with egg.

240 g baby new potatoes, about 6
100 g green beans, trimmed & halved crossways
2 tablespoons skim-milk natural yogurt
1 teaspoon finely grated lemon rind
2 teaspoons lemon juice
185 g tuna in water, drained and flaked
3 green onions, sliced finely
1 tablespoon flat leaf parsley, coarsley chopped
2 eggs, hard-boiled and quartered

SESAME BEEF STIR-FRY (21 DAY WONDER DIET: DAY 5)

This Day 5: Dinner, on the 21 Day Wonder Diet. This is so delicious, lots of flavour with very little fat! Be sure to have all of your ingredients prepared and measured out before you start, so you can just tip each thing in as required!

Provided by Sara 76

Categories     Steak

Time 20m

Yield 2 serving(s)

Number Of Ingredients 12



Sesame Beef Stir-Fry (21 Day Wonder Diet: Day 5) image

Steps:

  • Combine couscous with the water in medium heatproof bowl, cover; stand 5 minutes.
  • Meanwhile, toast sesame seeds in heated wok about 30 seconds; transfer to small bowl.
  • Stir-fry beef in heated wok until browned; transfer to another small bowl.
  • Stir-fry onion in heated wok 1 minute. Add garlic, bok choy and chilli; stir fry 1 minute. Add stock, sauces and beef; stir-fry until hot. Remove from heat; stir in peas.
  • Serve couscous topped with stir-fry and sprinkled with sesame seeds.

1/2 cup couscous
1/2 cup boiling water
1 tablespoon sesame seeds
180 g rump steak, sliced thinly
1 small red onion, cut into wedges
1 garlic clove, crushed
150 g baby bok choy, quartered
1 long red chili, sliced thinly
2 tablespoons beef stock
2 tablespoons oyster sauce
2 tablespoons light soy sauce
150 g snow peas, sliced thinly

MUESLI MUFFINS (21 DAY WONDER DIET: DAY 20)

This is Day 20: Breakfast, on the 21 Day Wonder Diet. This recipe makes 6 muffins. You will use the leftovers as a snack tomorrow! The muffins also freeze really well, and can be defrosted/heated in the microwave. This breakfast is to be followed by a mid-morning snack of 1 small pear.

Provided by Sara 76

Categories     Breakfast

Time 30m

Yield 6 muffins, 2 serving(s)

Number Of Ingredients 10



Muesli Muffins (21 Day Wonder Diet: Day 20) image

Steps:

  • Preheat oven to 180°C Spray 6 muffin pan holes with cooking oil, or line with paper cases.
  • Combine muesli, oil, yogurt, egg, flour, rind and spice in medium bowl. Mix with fork.
  • Divide mixture among pan holes; sprinkle with sugar. Bake about 25 minutes.
  • Serve 2 muffins each with cheese.

cooking spray
1/2 cup bran and cranberry muesli, Bran & Cranberry Muesli (21 Day Wonder Diet: Day 4)
1 teaspoon vegetable oil
1/2 cup skim-milk natural yogurt
1 egg
2/3 cup self-rising flour
2 teaspoons orange rind, finely grated
1/4 teaspoon mixed spice
1 tablespoon demerara sugar
1 tablespoon low-fat ricotta

CHICKEN & PUMPKIN CURRY (21 DAY WONDER DIET: DAY 13)

This is Day 13: Lunch, on the 21 Day Wonder Diet. You can make this whole recipe the day before. This lunch is to be followed by an afternoon snack of 125g grapes.

Provided by Sara 76

Categories     Chicken Breast

Time 45m

Yield 2 serving(s)

Number Of Ingredients 15



Chicken & Pumpkin Curry (21 Day Wonder Diet: Day 13) image

Steps:

  • Cook rice in large saucepan of boiling water unril tender, drain.
  • Meanwhile, blend onion, coriander root and stem mixture, coriander leaves, chilli, garlic, ginger, and turmeric until smooth.
  • Cook paste in medium frying pan, stirring, until fragrant. Add stock, chicken and coconut milk; bring to a boil. Reduce heat; simmer, covered, 10 minutes.
  • Add pumpkin and corn to pan; simmer, uncovered, 10 minutes.
  • Serve rice topped with curry, sprouts and extra coriander.

Nutrition Facts : Calories 448.1, Fat 4.9, SaturatedFat 1.1, Cholesterol 55.8, Sodium 253.8, Carbohydrate 71.2, Fiber 6.7, Sugar 11.3, Protein 32.6

1/2 cup brown rice
1 small red onion, chopped finely
2 tablespoons coriander roots, and stem chopped finely
1/4 cup coriander leaves
2 fresh long red chilies, chopped coarsely
2 garlic cloves, crushed
25 g fresh ginger, grated
1 teaspoon ground turmeric
1 cup chicken stock
180 g chicken breast fillets, sliced finely
1/4 cup light coconut milk
150 g butternut pumpkin, cut into 1cm cubes
115 g baby corn, chopped coarsely
1 cup bean sprouts
2 tablespoons fresh coriander leaves, extra

EGG & BACON PIES (21 DAY WONDER DIET: DAY 21)

This is Day 21: Breakfast, on the 21 Day Wonder Diet. These are totally delicious, and easily doubled to feed the family! This breakfast is to be followed by a mid-morning snack of 1 muesli muffin (See day 20: Breakfast, Recipe #366085 ).

Provided by Sara 76

Categories     Breakfast

Time 20m

Yield 2 serving(s)

Number Of Ingredients 4



Egg & Bacon Pies (21 Day Wonder Diet: Day 21) image

Steps:

  • Preheat oven to 200°C.
  • Divide bacon between 2 muffin pan holes. Crack an egg into each hole. Bake about 15 minutes, or until egg is set. Loosen edges of pies from pan.
  • Serve pies on toast, sprinkled with tomato.

2 slices shortcut bacon, rashers chopped finely
2 eggs
2 slices rye bread, toasted
1 small tomatoes, chopped finely

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