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
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Breakfast:
- Porridge oats with milk
- Fresh fruit
Lunch
Dinner
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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
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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
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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
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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
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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
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