UNISLIM’S SPRING RESET: Refresh your routine and lift your mood with a 7-Day Meal Plan, with delicious breakfast, lunch and dinner recipes that will help you to look AND feel like your most vibrant, youthful self again

If you’ve felt the sudden urge to fling open the windows, clear out a cupboard or finally tackle that clutter, you’re not imagining it. It’s the natural lift that comes with spring. 

Brighter mornings, longer evenings and a quiet shift in energy that makes everything feel a little lighter, a little more possible.

That same shift shows up in how you eat, move and think. Your mood lifts, your motivation follows and suddenly looking after yourself feels far more appealing than it did just a few weeks ago.

This is the perfect moment to refresh your routine with small, feelgood changes that work with this natural shift in energy.

Our 7-Day Spring Reset is designed to do exactly that. Think fresh, seasonal foods that support your mood, simple meals that leave you feeling satisfied, and daily movement like brisk walks to help boost your natural serotonin and energy levels.

A gentle reset, a fresh start and a chance to feel like yourself again.

Happy International Women’s Day. 

This year’s Give To Gain theme reminds us that when women support each other, everyone benefits.

Today, back the women in your life, including you. 

Give a little of what matters: your time, your voice, your kindness, your credit.

Don’t forget yourself. You deserve proper meals, movement that feels good, rest that restores you and the space to be exactly who you are. 

At Unislim, we see it every week. Women lifting each other up, sharing the ups and downs, celebrating small wins and leaving judgment at the door. 

That’s where real change begins.

If your health has slipped down the list, let today be your starting point. 

Not perfect, just better. 

Choose one small action this week that supports a woman you love, including you.

Happy International Women’s Day, from Fiona Gratzer and all of us at Unislim!

DAY ONE

BREAKFAST: Fruity Bircher Muesli

SERVES 2

0.5 BITE PER SERVING

• 120g rolled oats
• 120ml unsweetened almond milk
• 30ml boiling water
• 2 tsp honey
• 3 tbsp 0% Greek yogurt
• Handful of mixed berries
• Fresh mint

Place the oats, almond milk and boiling water into a bowl and mix well. Cover the bowl with cling film and place in the fridge overnight.

When you are ready to eat it, mix in a bowl, the honey, yogurt and a few berries. To serve, add in to a jar or small bowl and top with the remaining berries and some fresh mint.

LUNCH: Spring Pea Soup

SERVES 4

1 BITE PER SERVING

• 1 small onion, roughly chopped
• 1 medium potato, peeled and diced
• 1 garlic clove, crushed
• 850ml vegetable or chicken stock
• 600g frozen peas
• 4 tbsp chopped fresh mint
• 1 tsp sweetener
• Fresh lemon or lime juice
• 60g sour cream
• Mint, to garnish

Put the onions into a large pan with the potato, garlic and stock. Bring to the boil, turn down the heat and simmer for 15 minutes or until the potato is tender. Add the peas to the soup base and simmer for five minutes.

Stir in the mint, sweetener and lemon or lime juice, cool slightly then pour into a food processor and whizz until as smooth as you like.

Stir in half the sour cream, taste and season with salt and pepper.

DINNER: Crispy Chilli Chicken 

SERVES 2 

2 BITES PER SERVING

• 2 chicken breasts
• 1 egg
• 2 tbsp cornflour
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp paprika
• ½ tsp white pepper
• Salt
• ½ onion
• ½ red pepper
• ½ green pepper
• ½ red chilli
• 2 spring onions
• 1 tsp sesame seeds
• Spray oil

FOR THE SAUCE:

• 1 tbsp soy sauce
• 1 tbsp rice wine vinegar
• 1 tbsp sweet chilli
• 1 tbsp no added sugar ketchup
• 1 tsp honey
• 2 garlic cloves
• Splash of water

Slice the chicken into thin strips. Beat the egg in a bowl, then add the chicken. In another bowl, add the cornflour, garlic powder, paprika and salt.

Remove excess egg from the chicken, then coat in seasoned cornflour.

Place the chicken in your air fryer, spray with oil, air fry for 12-15 minutes at 200C until golden and crispy.

Slice the pepper and onion into strips. Slice the chilli and finely grate the garlic and ginger. In a pan, fry the peppers and onion for 5 minutes, add the chilli, garlic and ginger, cook for 1 minute.

Add all the sauce ingredients to the pan, mix well, then bring to a light simmer.

Add the crispy chicken, mix until it’s fully coated, then garnish with sliced spring onion, sesame seeds and serve.

DAY TWO 

BREAKFAST: Bacon and Tomato Breakfast Sandwich

SERVES 1 

FREE FOOD 

• 2 slices of bacon medallions
• A handful of cherry tomatoes, halved
• 2 slices of wholemeal sourdough bread
• Lettuce (optional)
• 1 tbsp of balsamic vinegar

Place tomatoes in an ovenproof dish with the balsamic vinegar, season and roast until soft.

Grill the bacon medallions and bread. Once grilled, place the bacon on one slice of sourdough, top with tomatoes and lettuce, season and place the other slice on top.

LUNCH: Tuna Jacket Potato

SERVES 1

FREE FOOD

• 200g baked potato
• Tin of drained tuna (in spring water or brine)
• Small tin of corn
• ½ red pepper, finely diced
• 2 chopped scallions
• 1 tbsp lighter than light mayo

Preheat the oven to 180C. Pierce the baked potato with a fork and place it directly on to the oven shelf for about 45 minutes or until soft.

Mix half a tin of drained tuna (in spring water or brine) with ½ tin of corn, chopped scallions and mayonnaise. Cut the potato in half and fill with the tuna mix. Serve with a crunchy salad.

DINNER: Hazelnut and Parmesan Crusted Cod

SERVES 2

1.5 BITES PER SERVING

• 2 cod fillets
• 15g parmesan, grated
• 15g hazelnuts, finely chopped
• 35g wholemeal breadcrumbs
• Zest of half a lemon
• 1 tbsp snipped chives or chopped parsley
• Salt and pepper to taste
• 200g Unislim Frozen Rustic Cut Chips (available in supermarkets nationwide)

Mix the ingredients for the crust and place on top of the cod. Spray with oil. Bake in a preheated oven for 12-15 minutes at 200C or air fry for 10 minutes until golden. Serve with chips and salad.

 

DAY THREE

BREAKFAST: Fruit salad and homemade granola

SERVES 4

FREE FOOD 

FRUIT SALAD:

• 2 pears (fresh or tinned in their own juices)
• 2 apples
• 1 punnet blueberries
• 1 tbsp lemon juice
• 2 tsp lemon zest
• ½ tsp vanilla essence
• ½ tsp cinnamon
• ¼ tsp nutmeg
• Large pot 0% Greek yogurt

GRANOLA:

• 2 tbsp sunflower oil
• 2 tbsp clear honey
• 125g rolled oats
• 30g coarsely chopped almonds
• 50g raisins
• 30g mixed seeds
• ½ tsp ground cinnamon

Preheat the oven to 170C, gas mark 3. Line a large baking tray with parchment paper.

To make the granola: heat the oil and honey in a pan set over a low heat, stirring gently to blend. Add the oats, almonds, raisins, seeds, cinnamon and stir until everything is well coated.

Spread the mixture in an even layer over the baking tray. Bake in the oven for 15-20 minutes, giving it a stir halfway through, until golden brown and crisp.

Chop the pears and apples, combine with the punnet of blueberries. In a bowl mix the pot of Greek yogurt, lemon juice, lemon zest, vanilla essence, cinnamon and nutmeg. Fold the fruit through gently.

Divide the yoghurt between 4 bowls and sprinkle each one with 40g granola, add the berries and serve. Any leftover fruit salad, once cooled, can be stored in an airtight container.

LUNCH: Ham and Cheese Croque Monsieur Toastie

SERVES 1

2 BITES

• 2 x 30g slices wholemeal, wholegrain or
• multigrain bread
• 2 tsp low-fat spread
• 30g reduced-fat cheddar cheese, grated,
• plus 15g for sprinkling
• 1 tsp dijon mustard
• 1 tsp half-fat crème fraîche
• Dash of Worcestershire sauce (optional)
• 100g wafer-thin sliced lean ham

Preheat the oven to 220C, gas mark 7.

Place the bread on a clean work surface or plate.

Mix together the grated cheddar, mustard, crème fraîche and Worcestershire sauce and spread over 1 slice of bread, right up to the edges. Top with the ham and then cover with the remaining slice of bread.

Place the sandwich on a baking sheet and sprinkle with grated cheddar. Cook in the preheated oven for 8-10 minutes until the cheese has melted and the bread is crisp and golden brown.

Cut the sandwich into quarters and serve immediately.

DINNER: Chicken Korma with Seedy Coconut Chutney

SERVES 4 

1 BITE PER SERVING

• Low-cal spray oil
• 450g skinned chicken breast fillets, cubed
• 1 red onion, thinly sliced
• 2 garlic cloves, crushed
• 1 mild green or red chilli, diced
• 1 tsp diced fresh root ginger
• 2 tsp cumin seeds
• 2 tsp garam masala
• 1 tsp ground coriander
• ½ tsp ground turmeric
• 150ml chicken stock
• 200ml canned reduced-fat coconut milk
• 200g fine green beans, trimmed and halved
• 4 tbsp 0% fat Greek yoghurt
• 240g basmati rice (dry weight)

SEEDY COCONUT CHUTNEY:

• 20g desiccated coconut
• 100ml boiling water
• 1 tsp black mustard seeds
• 1 tsp cumin seeds
• 4 curry leaves
• 1 green or red chilli, diced

Lightly spray a deep pan with oil and set over a medium heat.

When it’s hot, add the chicken and onion and cook for five minutes, turning occasionally, until the onion is tender and the chicken is golden brown.

Add the garlic, chilli, ginger and cumin seeds and cook for two minutes, stirring occasionally. Stir in the ground spices and cook for two minutes.

Add the stock and coconut milk, then bring to the boil. Reduce the heat to a bare simmer, cover the pan and cook for 10–15 minutes, until the chicken is cooked through and the sauce is creamy and has reduced a little. Add the green beans five minutes before the end of cooking (or boil separately and serve on the side). Finally, stir in the yoghurt.

While the korma is cooking make the chutney: put the coconut in a bowl and pour the boiling water over the top. Leave to soak for 15 minutes, then drain. Lightly spray a pan with oil and add the seeds, curry leaves and chilli. As soon as they crackle (about one minute) stir into the coconut.

Meanwhile, cook the rice according to the instructions on the packet.

COMING TOMORROW: Delicious, healthy meal plans for Days 4-7