Week 4: That’s Lunch Sorted

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Planning and prepping your lunches is the best way to ensure your healthy eating plan goes to plan!

When hunger sets in your best intentions of healthy eating go out of the window and you’re more likely to grab something that’s high in calories, fat and safe to say not on the plan!

Guilt usually follows leaving you feeling disappointed in yourself because your plan went out of the window and because you feel this way you may be tempted to think sod it I’m not making my next workout I can’t do this!

It’s all too easy to think I will grab something whilst at work and that’s absolutely fine if there are healthy choices available and you don’t get stuck on a call or in a meeting.

Another scenario – going out for the day with the little one only you get stuck in traffic taking you over scheduled lunch time. You arrive at the restaurant you had planned to visit for lunch because they cook healthy foods, only it had a queue a mile long. Little Harry is screaming his head off by this time and your feeling hangry (hungry and angry). Desperate to calm Harry and feed yourself you opt for the fast food bar next door. I’m sure we can all relate to one of these scenarios!

All that said there will be times when you didn’t prep your meals in advance for one reason or another and the plan goes out of the window. When this happens and it will, forget it, put it behind you and continue with the plan.

Here are a few simple, no fuss, healthy lunch ideas to prep in advance, let’s get cooking!

The recipes are all my own. There is no fussy measuring, weighing or complicated cooking methods. All the ingredients are easily found in the supermarket.

Portion sizes:
Meat – the size and thickness of a pack of cards should be enough for most women, a little more for men
Poultry – a chicken breast should fit in the palm of your hand and be no thicker than your palm
Eggs – 2 to 3 med sized
Cooked cous cous – 1/3 cup
Vegetables – fill your boots
Stew – 1 – 1 1/2 mugs should be ample

1) Roasted Chicken, Vine Tomatoes, Cous Cous & Salad


  • Chicken breast
  • Vine tomatoes
  • Red onion
  • Garlic
  • Olive Oil
  • Salt & pepper
  • Cous Cous
  • Little gem lettuce
  • Spinach leaves
  • Beetroot

Place the chicken, vine tomatoes, onion and garlic in oven proof dish, drizzle over couple tablespoons of olive oil and season with salt & pepper to taste. Bake in the oven – medium heat and cook thoroughly. Prepare the cous cous as instructed on the pack. Stir the cooked chicken etc in to the cous cous, cool and refrigerated. Place salad in a separate tub. Easy one meal ready to go!

Feel free to use chicken thighs, turkey, beef as an alternative protein source.

2) Feta & Cous Cous Salad


  • Feta
  • Vine tomatoes
  • Onions
  • Yellow pepper
  • Salt & pepper
  • Olive oil
  • Cous Cous
  • Little gem lettuce
  • Spinach leaves
  • Beetroot

Drizzle olive oil over tomatoes, onions and yellow pepper, season with salt & pepper and bake in the oven on medium heat. Prepare the cous cous as instructed on the pack. Stir the cooked roast vegetables into the cous cous once cooled top with feta. Prep salad and place in separate tub. Refrigerate.

3) Boiled Egg & New Potato salad with Yogurt & Dill Dressing


  • Eggs
  • New potatoes
  • Mixed salad of your choice

Hard boil the eggs and cook the potatoes until soft. Leave to cool, peel the eggs and slice, slice the potatoes and place on top of the prepared mixed salad. For the dressing, simply mix the ingredients listed below together and place in a small dressing tub:

  • 1 tablespoon of Greek yogurt
  • ½ tablespoon of mayo
  • Salt & pepper
  • Sprinkle of dried dill

4) Chickpea Veggie Stew – 3-4 portions

Feel free to add meat to this dish if you wish.


  • 1 can of chickpeas
  • 1 cup chopped onions
  • 1 cup leeks
  • 2 large sweet potatoes
  • 1 finely chopped red pepper
  • 1 cup mange tout
  • 2 garlic cloves
  • 2 tablespoons finely chopped parsley
  • 2 teaspoons tomato paste
  • 3 mugs of veg stock
  • 2 teaspoons mild curry powder
  • Salt & pepper
  • Butter

Melt a tablespoon of butter in pan – medium heat. Saute onions, leek, red pepper and garlic for around 5 mins. Sprinkle in curry powder, tomato paste, salt and pepper and stir. Add the stock along with the sweet potatoes – cook until the sweet potatoes are soft and mushy and the liquid has reduced. Finally stir in the cooked chick peas and mange tout and chopped parsley. If using meat (lamb or beef) this should be sauted at the beginning.

Happy cooking and feel free to share your recipe suggestions with us!

Week 2: Let’s Talk Nutrition
> Week 3: All About Breakfast