Lunch Ideas

Healthy Lunch Ideas

Vegetable Savoury Rice (meat can also be added)

½ Red Onion sliced, ¼ Pepper cubed, 1 Baby corn sliced, Small hand full of garden peas, ¼ Courgette cut into quarters, ¼ Carrot diced, 2 diced ripe tomatoes, Tomato passata, 2oz Rice, Cook the onion, and add the diced ripe tomatoes courgettes and passata and cook until reduced with limited or no liquid left. Add the remaining veg and the cooked rice.

Vegetable Curry (meat can also be added)

½ Red onion, ¼ Courgette Sliced, 2 Mushrooms, ¼ Sliced carrot, 10 pieces of Butternut squash, 3 dried apricots diced, Tomato passata, Coriander – to taste, Turmeric – to taste, Cumin – to taste, Serve on a bed of Brown Rice.

Vegetable Chilli (meat can also be added)

Hand full of soya mince, Small handful of kidney beans, ½ Red onion, 6 Mushrooms, 3 over ripe tomatoes, ½ Courgette sliced, ¼ Pepper diced, 100gms Tomato passata, Chilli flakes, Herbs to taste – mixed – oregano – parsley – basil, Serve on a bed of Brown Rice.

Hot Chicken Salad

Salad leaves (must include spinach), 4 baby tomatoes cut in half, 8 slices of cucumber, Broccoli pieces, Small handful of Chick peas, ½ Carrot cut into strips, 2 slices of Red onion diced, nflower or pumpkins seeds, 1/4 pepper, 5 Sugar snap peas, 8 Cashew nuts, Hemp oil dressing and lemon juice to taste, 1 piece of skinless chicken breast sliced and cooked. Serve with a selection of carbs, Cous Cous,  new boiled potatoes, sweet potato wedges.

Hot Salmon Salad

Salad leaves (must include spinach), 4 baby tomatoes cut in half, 8 slices of cucumber, Broccoli pieces, Small handful of Kidney beans, ½ Avocado, 2 slices of Red onion diced, Sunflower or pumpkins seeds, ¼ Pepper, 5 Sugar snap peas, 8 Walnut halves, Hemp oil dressing and lemon juice to taste, 1 piece of salmon grilled or oven baked.

Stir fried Coconut Chicken

1 Skinless Chicken breast cut into strips, marinade in soy sauce, tomato concentrate, coconut milk. Wok cook with a shop prepared Stir Fry. Add cashew nuts or water chestnuts for a nutty additional flavour. Serve on a bed of brown rice.

Chicken stuffed with tomato and cashews

1 piece skinless chicken breast – cut sideways into the breast and place 3 small tomatoes and cashew nut pieces inside. Drizzle with hemp oil and sprinkle with sunflower seeds and cashew nut pieces. Bake until cooked.

Chicken stuffed with apricots

1 piece skinless chicken breast – cut sideways into the breast and place 2 – 3 apricots inside. Drizzle with hemp oil and sprinkle with pumpkin seeds. Bake until cooked.

Fish Skewers and Lemon Quinoa 

Salmon cubes/Cod/Haddock/Basa/Tuna. Alternate your selection of fish and place onto Bamboo skewers and bake or grill. Salad leaves, 8 slices cucumber, Broccoli pieces, ½ Carrot cut into strips, 5 Sugar snap peas, 4 baby tomatoes sliced, Serve with Lemon Quinoa and a salad drizzled with hemp oil and a squeeze of lemon.

Tuna, Kidney Bean and Avocado Salad with a Chilli kick

Baby spinach leaves, 1 can Tuna, ½ Avocado, 5 grapes cut into half, Mung beans, Small handful of Kidney beans, Sprouting Brocolli, Sprouting chick peas, 8 Walnut halves, Pumpkin seeds, Hemp oil and chilli flakes.

Donna’s Recipe for: Hungarian Meatballs

2 x onions finely chopped, 500gTurkeyMince, 300g mushrooms finely chopped, 50g fresh wholemeal breadcrumbs, 1 egg beaten, 1 teaspoon chopped parsley, Salt and pepper to taste, 4 Tablespoons of greek fat free yogurt (for dressing), 2 teaspoons of mint sauce (for dressing), Paprika and chilli sauce (as hot as you like), Olive oil, 2 cloves of garlic crushed, 1 red pepper finely chopped, 1 green pepper finely chopped, 1 teaspoon hot chilli powder, 1 teaspoon paprika, 1 Litre of passata, 1 large pinch of caraway seeds. Mix all ingredients together in a large mixing bowl until well combined.  Flour hands and chopping board and roll mixture into small balls. Gently fry balls in a little olive oil until brown, add passata sauce and cook until most of the sauce has evaporated.   Mix the yogurt with the mint sauce with a little water and serve pored over the meatballs. 4 balls + yogurt sauce = approx 450 calories.

Donna’s Recipe for: Turkey Shepherds Pie with Cauliflower, Swede and Sweet Potato Mash

1 sweet Potato, ½ a swede, 1 small cauliflower, 500g minced turkey, 1 pint of chicken orTurkeystock, Salt and pepper to taste, 2 small chillis, 1 small bag of frozen mixed veg, Large squirt of tomato puree, Teaspoon of lazy garlic or 1 clove, Olive oil, 2 small onions, 2 dessert spoons of Worcester sauce, 1 dessert spoon brown sauce, 1 teaspoon of butter, Fry mince, onion and chillis in olive oil until brown, add Worcester sauce. Add stock, vegetables garlic and salt and pepper, meanwhile chop and boil cauliflower, swede and sweet potato. Cook for about 20-25 minutes. Place mince mixture in a roasting dish, mash the cauliflower, swede and sweet potato with a little butter and salt and pepper and fork on top – grate a little low fatedamon top and oven cook for around 45 minutes. Serves 6 and it’s great cold the next day with salad for lunch.

Donna’s recipe for: Chicken and Bean Hot Stir fry

Two rashers smoky bacon, 3 Chicken breasts cubed, 2 large handfuls of spinach, 150 grams chick peas or 1 small tin 200 grams, 1 small 200 gram tin of butter beans, Tablespoon  of light soy sauce, 1 pint of chicken stock, 4 shallots, 2 red onions, 2 small sticks of celery – chopped finely, 150 grams red lentils, 1 glass of cheap white wine, 3 garlic cloves, 1 teaspoon cayenne pepper, 1 teaspoon hot chilli powder, 1 teaspoon paprika, Tablespoon of olive oil, Fry chicken, bacon onions, shallots, garlic and celery until just brown, add 1 glass of white wine into boiling stock and stir well, add the cayenne, paprika, chilli powder, beans, chick peas and light soy sauce.  When simmering add spinach and red lentils – cook on a low heat for about 1 ½ hours. Serves 4 – about 350/400 calories per serving (just a guide using ingredients and google to look up calories)

Salad Ideas

Beetroot and Carrot

Grate carrot and beetroot in equal proportions add Chia seeds and hemp oil

Mixed Nutty Fruity and Seed Salad

any fruit, nuts or seeds can be used, Mixed Salad leaves, 8 slices Cucumber, Broccoli pieces, ¼ pear, 8 Walnut halves, Pumpkin seeds

Mixed Sprouts, Seeds and Beans

Baby spinach leaves, Mung beans, Kidney beans,Sprouting Brocolli, Sprouting chick peas, Walnuts, Pumpkin seeds, Drizzle with hemp oil and lemon juice.

Mixed Salad

Salad leaves (must include spinach), 4 baby tomatoes cut in half, 8 slices of cucumber, Broccoli pieces, Small handful of Kidney beans/chick peas/ cannellini beans, 1 baby Sweetcorn, 2 slices of Red onion diced, Pine nuts, Sunflower or pumpkins seeds, Sprinkle of Chia seeds, ¼ Pepper, 5 Sugar snap peas, 8 Pecan/Walnut halves or Cashews, Hemp oil dressing and lemon or lime juice to taste.

Quinoa Salad

Salad leaves (must include spinach), 2 baby tomatoes cut in half, 8 slices of cucumber, Broccoli pieces, Small handful of Kidney beans/chick peas, 1 baby Sweetcorn, 1 Salad onion, Pine nuts, Sunflower or pumpkins seeds, ¼ Pepper, 8 Pecan/Walnut halves or Cashews, 25gms cooked Quinoa, Hemp oil dressing and lemon or lime juice to taste.

Absolutely loving retro aerobics and body pump!! I have always hated exercise but Cath and Vicky make the classes so much fun and I really look forward to each session. Now looking forward to going to the new 90's and 00's disco dance classes with Jade !! Xx
NicolaTregidgo - Vfit Member