Lunch: 8 day options
Wholesome, easy lunches that balance nourishment and flavour.
These 8 ideas will help you recharge without the afternoon slump.
Ingredients:
1 x small wrap
2 Tbsp either of Satay dipping sauce/ guacamole/ cottage cheese/hummus/pesto
½ cooked chicken breast cut into strips
Good handful of lettuce/fresh coriander/basil/rocket
4 thin slices of cucumber/gherkin
Beans sprouts/chickpeas
Grated carrot, beetroot, capsicum or other veg
Heat the wrap in a dry pan for a minute on each side to lightly toast it.
Spread the Satay sauce in the middle of each wrap and place all the ingredients on top.
Fold both sides of the wrap into the middle and tuck the end up to secure the parcel.
Ingredients:
1 tin of tuna in brine, drained
1 apple, chopped
1 celery stick, sliced
1 little gem lettuce, torn into bite-sized pieces
Dressing
1 tbsp tahini
85g (2 tbsp) plain yoghurt
2 tsp lemon juice
Salt & pepper
Mix the tuna with the remaining ingredients.
Serves 2
Warm the mackerel in the microwave(1 minute) or in a pan with a bit of olive/coconut oil.
Toast wholemeal/rye toast and spread with 1tsp butter/cottage cheese.
Flake the fish and serve on top of the toast.
Serve with a side salad
PICK A BASE (2 LARGE HANDFULS - SERVES 1) spinach, shredded lettuce, kale
PICK A CARBOHYDRATE
½ boiled sweet potato,
50g (dry weight) cooked quinoa,
50g pre-cooked lentils
PICK 2 VEGETABLES
½ bell pepper, 80g broccoli or cauliflower, handful sugar snap peas, 2 inch chunk cucumber, handful cherry tomatoes, 2 sticks celery, 3 mushrooms, ¼ avocado, ½ red onion
PICK A PROTEIN (AROUND 100G)
chicken, turkey, salmon, prawns, tuna, tofu, feta, halloumi, ½ can of chickpeas or beans
PICK A DRESSING
Mediterranean: 1 tbsp extra virgin olive oil,
1 tbsp balsamic vinegar, 1 tsp fresh parsley (or dried), black pepper to taste
Asian: 1 tbsp sesame seed oil, 1 tsp Tamari, 1 tsp sesame seeds, finely chopped spring onion
Middle Eastern: 1 tbsp extra virgin olive oil, 1 tbsp Tahini, black pepper to tast
Ingredients:
4 rough/seeded oatcakes/seeded crackers/Finn Topped with cottage cheese
& smoked trout/pesto
slice of tomato, cucumber etc
Ingredients:
Base
·6 large eggs
·2 tablespoons finely chopped fried onion
·Salt and pepper, to taste
·½ cup cream
·½ cup full cream yoghurt
TOMATO SPINACH MOZZARELLA:
·1/4 cup fresh spinach, roughly chopped
·8 grape or cherry tomatoes, halved
·1/4 cup shredded mozzarella cheese
BACON CHEDDAR:
·1/4 cup cooked bacon, chopped
·1/4 cup shredded cheddar cheese
GARLIC MUSHROOM PEPPER:
·1/4 cup sliced brown mushrooms
·1/4 cup red bell pepper, (capsicum), diced
·1 tablespoon fresh chopped parsley
·1/4 teaspoon garlic powder or 1/3 teaspoon minced garlic
Method:
Preheat oven to 350°F | 180°C.Grease a 12-cup capacity muffin tin.
In a large bowl, whisk together eggs, cream, yoghurt and onion. Season with salt and pepper.
Add egg mixture halfway up into each greased muffin tin.
Divide the three topping combinations into 4 muffin cups each.
Bake for 15-20 minutes, until set.
Let cool slightly, then serve with a side salad
OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve.
Ingredients:
1 small carrot
½ small short cucumber
½ cup white cabbage, finely shredded
½ cup red cabbage, finely shredded
1 courgette, peeled into ribbons
50g beansprouts
20g mint leaves, torn
10g coriander leaves
1 tbsp sunflower seeds
½ tsp sesame seeds
¼ red chilli, thinly sliced
Method:
Grate the cabbages, carrots and courgettes together, chop the onions and combine in a salad bowl with the spring onion, coriander and cashews.
Dressing:
1 red pepper
1 C olive oil
1 tsp chilli flakes or cayenne pepper (more if you like it very hot)
2 Tbl lemon juice
2 Tbl apple cider vinegar
3 Tbl tamari
1 Tbl xylitol
3 clove garlic
2 cm piece ginger, peeled
1 tsp curry powder
1 Tbl coriander
1⁄2 tsp Himalayan rock salt
Method:
Blend all the ingredients together in a power blender.
Make a batch of the Dressing. Pour over the salad and mix well. Sprinkle the black sesame seeds on top with a few extra cashew nuts.
Or stir fry in a wok for 5 minutes and add the dressing + a bit more soya sauce to the stir fry and fry for 2 minutes. You can add leftover chicken if you want + cashews to serve.
Ingredients:
400g can mixed beans, such as haricot, chickpeas, barlotti,kidney, butter, drained and rinsed
A handful of walnuts, roughly chopped
½ small apple, cubed
1 tbsp chopped fresh flat leaf parsley or chives
1 tbsp olive oil
Juice of 1 lemon
1 celery stick, finely chopped
Salt & pepper
Mixed salad leaves, such as spinach, rocket and watercress.
Method:
Combine all the ingredients.