Day 5
Have you been enjoying our meal plans so far? We hope this week’s meal plan options work a treat for your IBS too!
| Meal plan 1 | Meal plan 2 |
Breakfast:- Chopped fruit and nuts with natural yoghurt
- Rice bread with sugar-free jam
Lunch - Tuna salad
- 2 rye crackers with butter
Dinner | Breakfast:- Porridge oats with milk
- Fresh fruit
Lunch Dinner |
| Recipe: Tuna salad |
| Ingredients | Method |
| 1 tin of tune in brine 50g red onion 50g tomato 1 sweet pepper Spinach leaves ¼ cucumber Salt and pepper Olive oil | - Dice the tomato and cucumber
- Chop the onion and pepper
- Drain the tuna
- Mix the vegetables and spinach leaves with the tuna and add salt / pepper for flavouring
- Drizzle with olive oil
|
| Recipe: Barley soup |
| Ingredients | Method |
| 1 marrow bone 2 litres of water 75g pearl barley 3 carrots 2 medium-sized potatoes 2 leeks 50g butter beans Freshly ground pepper | - Dice the vegetables
- Place the marrow into the water in a pan and bring it to the boil
- Skim the soup
- Add the other ingredients
- Bring to the boil
- Then, gently simmer for 1.5-2 hours
|
| Recipe: Flapjacks |
| Ingredients | Method |
| 50g of margarine 50g raisin / sultanas 25g of demerara sugar 25g golden syrup 100g oats Salt | - Pre-heat the oven to 190oC (375oF, Gas Mark 5)
- In a large saucepan, heat the margarine
- Stir in the other ingredients
- Place the mixture into a baking tray and place in the pre-heated oven for 20 minutes
- Cut the flapjacks into finger-shapes and remove from the tin before cooling
|
| Recipe: Goulash |
| Ingredients | Method |
| 750g stewing beef 25g cornflour 1 tbsp olive oil 1 large onion 1 tsp paprika 50g pearl barley 3-4 medium potatoes 400g canned tomatoes | - Pre-heat oven to 180o C (350oF, Gas Mark 4)
- Chop the onion and pepper
- Cut the potatoes into cubes
- Dice the stewing beef into cubes
- Roll the meat into the cornflour
- Gently heat the oil and then add the onion and meat
- Cook the meat until it is slightly brown
- Place the meat in a dish and add the paprika and pearl barley
- Cook for about 90 minutes and then add the cubed tomatoes and potatoes and cook for 20 further minutes
|
| Recipe: Grilled fish |
| Ingredients | Method |
| 1 medium size clove of garlic 6 tbsp olive oil 1 tsp dried basil 1 tbsp fresh lemon juice 2 fillet halibut Salt and pepper | - Mix the garlic, olive oil, lemon juice and basil in a glass bowel
- Pour the marinade over the halibut and place in the fridge for 30-60 minutes
- Pre-heat the grill for high heat
- Drain off the excess marinade and cook the fish for 5 minutes per side until properly cooked
- Sprinkle on some salt and pepper for seasoning
|
