Intermittent unrestricted day 4

The menu

• Brunch

  Maple, pecan and cranberry granola

• Light meals & snacks

  Courgette and mint frittata

• Main course

  Chicken with red kidney beans

Menu ingredients

Serves

• Fruit and vegetables

  • 150g/5½oz dried cranberries

  • 1 red onion, thinly sliced

  • 375g/13oz courgettes, diced

  • 2 tbsp chopped mint

  • 1 onion, roughly chopped

  • 1 red pepper, cored, deseeded and roughly chopped

  • 1 garlic clove, halved

  • 400g can cherry tomatoes, in natural juice

  • fresh coriander leaves, roughly chopped

  • lime wedges

• Tins, packets and jars

  • 500g/1lb 2oz jumbo rolled oats

  • 400g can red kidney beans, rinsed and drained

  • 200ml/7fl oz chicken stock

• Cooking ingredients

  • 125ml/4fl oz maple syrup

  • 25g/1oz caster sugar

  • 25ml/1fl oz sunflower oil

  • ½ tsp vanilla extract

  • 175g/6oz mixed seeds (like pumpkin, sunflower, sesame or linseeds)

  • 150g/5oz pecans (or walnuts)

  • 50g/2oz whole almonds

  • 25g/1oz flaked almonds

  • 75g/2¾oz desiccated coconut

  • pinch of salt (optional)

  • 2 tsp cinnamon (optional)

  • 4 tsp olive oil

  • salt and freshly ground black pepper

  • low-calorie cooking spray

  • 2 tsp mild chilli powder

  • salt and freshly ground black pepper

• Dairy, eggs and chilled

  • 6 free-range eggs

• Meat, fish and poultry

  • 250g/9oz boneless, skinless chicken thighs, cut into 3cm/1¼in chunks

• Other

  • 200g/7oz easy-cook long-grain rice