High protein, low GI day 4

The menu

• Brunch

  Warm, spiced oranges with labneh

• Light meals & snacks

  Lamb skewers with Turkish salad

• Main course

  Spicy lentils and chickpeas

Menu ingredients

Serves

• Fruit and vegetables

  • 3 oranges

  • 1 lemon, finely grated rind only

  • 1 small cucumber, deseeded and chopped

  • 4 firm, ripe tomatoes, deseeded and chopped

  • 1 green pepper, cored, deseeded and chopped

  • 1 small red onion, chopped

  • 1 small bunch of mint, finely chopped

  • 2 tbsp chopped parsley

  • 1 lemon, juice only

  • 1 tbsp groundnut oil

  • 1 onion, finely chopped

  • 2 garlic cloves, thinly sliced

  • 2 celery sticks, diced

  • 1 green pepper, cored, deseeded and chopped

  • 1 tsp ground coriander

  • 2 tbsp chopped coriander, to garnish

• Tins, packets and jars

  • 300g/10½oz basmati rice

  • 150g/5½oz red lentils, rinsed

  • 400g/14oz tin chickpeas, drained

• Cooking ingredients

  • good pinch ground cinnamon

  • 2 star anise

  • ¼ tsp vanilla extract

  • 10g/¼ oz unsalted pistachio nuts, roughly chopped (alternatively use toasted flaked almonds)

  • 1 tsp olive oil

  • 1 tsp dried oregano

  • ½ tsp ground paprika

  • salt and freshly ground black pepper

  • 1 tbsp extra virgin rapeseed or olive oil

  • 2 tsp garam masala

  • 1 tsp cumin seeds

  • ½ tsp hot chilli powder

  • 2 tbsp tomato purée

  • 700ml/1¼ pints hot vegetable stock

  • salt and freshly ground black pepper

• Dairy, eggs and chilled

  • 2 x 150g/5½oz pots fat-free natural yoghurt

  • 100g/3½oz reduced-fat feta cheese, diced

• Meat, fish and poultry

  • 740g/1lb 10oz lamb fillet, trimmed and cubed

• Other

  • 4 wholemeal pitta breads