Lunch Options – Prep Guide 

One of the most common things I hear as a PT is that clients do not know what to have for lunch, especial if it’s something to eat at their desk. So below I have put together some options which are super-fast, easy, healthy and can be pre-made and taken to work.

Portion size

When clients do not see the weight loss they are looking for, sometime it’s not the food they are eating but the amount or in other words the portion size is too big. Please see the diagram below to help guide you on portion size

 

 

 

Chickpea Salad.

It might look something like this.

Ingredients

  • Half a can of Chickpeas
  • Cupped hand of chopped cucumber.
  • Cupped hand of Peppers
  • Cupped hand of Red Onion
  • Cupped hand of Olives
  • Cupped hand  of Feta cheese

 

Method

Take the half and can of chickpeas and mix in a bowl with the Chopped cucumber, Peppers’, Onions, Olives. Pour into a container you can take to work (Tupperware or similar) then crumbled a small amount of feta cheese on top. Dress with olive oil, salt, black pepper, and optional balsamic vinegar.

 

Stuffed Pitta bread.

It might look something like this depending on your chosen filling

Ingredients

  • Pitta bread
  • Palm size of  Your choice of protein filling (chicken, tuna, ham, beef)
  • Cupped handful of chopped fresh Tomatoes
  • Cupped handful of Lettice
  • Cupped handful of Cucumber
  • Finger tip Mayo

 

Method This is a fast health lunch option ideally made fresh if you have access to a toaster. Lightly toast the pitta and cut down one side. Add in a light amount of mayo down one side, add in the meat/fish and then salad options.

 

 

Beets Tuna Salad.

It might look like this

Ingredients

  • Tin of tuna
  • Cupped handful of Baby tomatoes
  • Cupped handful of Red onion
  • Cupped handful of cucumber
  • Cupped handful of chopped beetroot
  • 2 Cupped handful of baby leaf spinach or lettuce

 

Method Take the tin of tuna and tip into a bowl. Mix in chopped beetroot, cucumber and red onion. Place some lettuce or baby leaf spinach onto a plate or in Tupperware if taking to work. Pour the contents of the bowl over the lettuce/spinach. Them place chopped tomatoes on top. Dress with olive oil, salt and black pepper. (Option to crumble a small amount of feta cheese over the top)

 

Spinach Chicken Avocado Salad.

It might look something like this

Ingredients

  • Cupped handful of Baby tomatoes
  • Cupped handful of cucumber
  • Cupped handful a chopped Avocado
  • 2 Cupped handful’s of baby leaf spinach
  • 1 x chicken breast

 

Method- Take one chicken breast and chopped it up into small chunks. Mix in a bowl with baby spinach leaves, cucumber, tomatoes and half an avocado. Then Grate a small amount of parmesan cheese/fetta cheese on top. Dress with olive oil, salt, black pepper and optional balsamic.

 

Tuna Wrap.

It might look something like this.

Ingredients

  • 1 x tin of tuna
  • Cupped handful of chopped fresh tomatoes.
  • Cupped handful of chopped red onion.
  • Cupped handful of Sweetcorn
  • Cupped handful of chopped avocado
  • Teaspoon/finger tip of mayo
  • Cupped handful of shredded lettuce

 

Method Mix a can of tuna with chopped tomatoes, red onion, and olives in a blow with a small amount of Mayo. Place into the center of the wrap and place shredded lettuce on top, then roll. Option to heat the wrap in microwave for 30 secs before making.

 

Mashed Avocado Mixed with Tuna and Onion on Whole Grain Toast. 

It might look something like this.

Ingredients

  • 1 can of tuna
  • Half and avocado
  • Small amount of finely chopped red onion. (a tablespoon)
  • 2 slices of whole grain toast
  • Teaspoon of olive oil

Method

Place the half an avocado into a bowl and mash up with a fork and add the olive oil. Next add the red onion and mix into the mash. Toast the wholegrain bread and then spread the avocado/onion mash over the toast. You can also add some salt and pepper to taste.