Easy Summer Eating Plan: Day Four

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    Omelette (2 eggs and ½ cup cooked left-over veggies such as broccoli from the day before) A small bowl fresh fruit

    Morning snack

    Low-fat yoghurt


    Any fresh vegetable-based soup, with small roll or 2 crackers and a small pot of cottage cheese

    Afternoon snack

    1 tbsp hummus with 2 large carrots sliced into sticks (Pret a Manger do a good snack-sized hummus and veg pot if you’re out and about)


    5 in 1 Farmers’ Market Chicken Stir Fry

    Small glass red wine or juice sprtizer

    Small bowl of melon.

    Daily calorie saving tip: Omit one of the egg yolks and use 3 egg whites and 1 yolk instead

    Recipe: Farmers’ Market Stir Fry (Serves 2)

    This is really simple as you can use any combination of vegetables. If you order a weekly organic box, you know you will be eating seasonally, helping you to boost your nutrient content as well as reducing your carbon foot print.

    1tbsp sesame oil

    3 cloves garlic, chopped – use tube of easy garlic for speed.

    Any 5 vegetables, roughly chopped. Spring cabbage, courgettes, onions, runner beans, carrots, mushrooms and broccoli are all in season now.

    2 chicken breasts

    2 tablespoons Thai sweet chilli sauce

    Splosh of sake or wine vinegar

    1tbsp peanut butter

    ½ low salt stock cube with about 150 – 200 ml water

    1 inch fresh ginger peeled and sliced finely – use ginger puree for speed but fresh add a real kick and super healthy for your circulation!

    2tbsp roughly chopped fresh coriander

    Place the diced chicken breasts in a sandwich bag with the thai sweet chilli sauce and garlic. Leave for an hour; ideally do this before you go to work. Using a sandwich bag means less mess and less washing up! Chop the onions and sauté in a large heavy bottom pan with sliced ginger in the oil until soft. Add the chicken and sauté until the chicken is cooked through. Add the chopped remaining vegetables from your organic box, adding the softer vegetables like broccoli and courgettes to the last. Add the dissolved stock cube, shake and stir through the vegetables and place a lid on the pan. Steam until the vegetables are al dente. Remove lid, add the peanut butter and stir through until dissolved.

    To serve

    With the chopped coriander on top.

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