Lunchspo
Inspiration for Lunch includes quick & easy assembly
and Meal Prep ideas that you have not thought of yet!
Rye Tuna Sandwich
Rye Bread
Tuna + Bean Pate (recipe here)
Or vegan option: Mashed Beans only
Avocado
Beetroot Slices
Cooked Sweet Potato (Roast or Mashed) + Alfa Alfa Sprouts
Optional: picked red onions, pesto
Hobz biz zest - @renswonderland
~Maltese Open Sandwich~
Tinned Tuna or Butter Beans
Handful or how many you desire to taste of the filling chopped up:
Black/Green Olives
Anchovies
Gherkins
Capers
Sun-dried Tomatoes
EVOO
Blitz together in food processor
Serve as an open sandwich
Store mix in airtight container in fridge and bring to work
SALAD IN A JAR!
The key here is the order in which you fill up the jar:
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1. Dressing: Apple Cider/ Balsamic/ Lemon Yoghurt
2. Garnish: Nuts/ Seeds/ Fruit/ Olives/ Lentils/ Chickpeas
3. Meat, shredded or chopped: Chicken/ Tuna/ Pork/ Eggs/ Tofu
4. Veggies: Tomatoes/ Cucumber/ Grated Carrots/ Beets/ Zucchini Noodles
5. Starch: Quinoa/ Pasta/ Rice/ Cous Cous/ Potato
6. Lettuce/ Spinach/ Mixed Greens
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Wet at the bottom,
Dry at the top!
When you flip it into a bowl, the lettuce with be on the bottom and you can mix it all through!
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TIP: Use Moccona and other Coffee jars!
Soft Serve Taco
Corn Tortilla + Avocado + Leftover Mince + Lettuce Iceberg
Pressed Burrito
Corn Tortilla + Cheese + Leftover Mince + Diced Tomatoes + Avocado + Spinach
Burrito Bowl
1. Marinade the protein of choice: chicken breast/ Tofu/ Fish (minimum 2 hours in fridge or leave overnight)
Marinade Examples: Juice of lime, onion powder, garlic powder, ground cumin, olive oil, black pepper, salt, chilli flakes for a punch!
2. Switch up your grain! Substitute rice for quinoa or use half-half
3. Any BEAN is a great option! more opportunity for variety
4. Tip - Remember to squeeze lemon juice over avocado to keep it fresh. Make your own guac to keep it additive/ preservative free: avocado + lemon + lime juice + Spanish onions finely chopped + salt + cilantro + jalapeno (optional!) + ground coriander (optional)
5. Serve with a dollop of LF plain yoghurt + lemon juice (optional)
Tuna Rosti's
Ingredients
750g Potatoes, peeled, diced and boiled (SPUDLITE for less carbs)
1x 425g Tuna Can, drained
200g Cottage Cheese of choice (Bulla Chives & Onion for more flavour)
4 Tbsp Psyllium Husks
1 Egg
EVOO spray
Method
1. Peel and cook potatoes until soft enough to mash with fork
2. Mash potatoes with masher or blend with blender stick
3. Preheat oven FF 180’C, Place baking paper on tray, lightly spray with olive oil and scatter 2 tbsp psyllium husks
4. Drain 1x large can of tuna and add to mashed potatoes, mash or blend together
5. Add cottage cheese, mix/blend
6. Add psyllium husks, mix with wooden spoon
7. Crack and scramble 1 egg, add to mixture, mix through with wooden spoon
8. Form round or flat rosti's, sprinkle psyllium husks over top and oven bake 20min turning at 15min, until visibly crunchy/golden coat forms
Tip: Save the potato skins for roasting
Avo Pea Smash on Toast
Avocado + Peas Smashed/Blitzed + Toast + Egg/ Tuna/ Cabbage
Low Carb Chicken Lettuce Cups
Grilled Chicken + Tomatoes/ Salsa + Cucumber + Olives + Carrot + Beans/ Corn + Avocado
Low Carb PB Chicken Wrap
Mountain Rye Wrap + Peanut Butter + Shredded Carrot + Spinach Leaves + Boiled Chicken Breast
Pesto Chicken Wrap
Wrap + Pesto + Spinach Leaves + Roasted Capsicum + Chicken Tenders + Danish Fetta + Pumpkin Pure
Mediterranean Bean Salad
4 Bean Mix (rinsed and drained) + cherry tomatoes + capsicum diced + green and black olives + purple onion + cucumber + crumbed fetta + parsley + white wine vinegar
Nourish Bowl
Ingredients:
Greens (Kale/ Spinach/ Lettuce Mix)
Beetroot
Sweet Potato
Quinoa/ Rice
Orange Segments
Berries/ Pomegranate
Avocado
Sprouts/ Microgreens
Turmeric Chickpeas
Walnuts/ Other nuts
Lemon-Tahini Dressing: Tahini + Lemon Juice + Water + Lemon Zest
Rainbow Salad
Ingredients: Lentils, Chickpeas, Buckwheat, Quinoa, Garlic, EVOO, Red Onion, Red Capsicum, Mini Roma Tomatoes, Lebanese Cucumber, Pumpkin, Red Cabbage, Baby Spinach, Leafy Herbs (Parsley, Coriander, Cilantro)
Optional Extras: Avocado, Crumbed Feta/ Goat Cheese/ Cottage Cheese
Lemon Dressing: 1/4 Cup Fresh Squeezed Lemon Juice (2 lemons) + 2 Tbsp EVOO + 1tsp Seeded Mustard + Salt + Pepper
Serve With: Grilled Chicken/ Poached Egg/ Salmon
Thai Quinoa Salad
Ingredients: Quinoa (cooked) + Shredded Cabbage, Carrot, Diced Cucumber, Tomatoes, Capsicum, Onion, Cilantro, 1/4 cup peanuts chopped
Optional Extras: Edamame beans
Peanut Dressing: 1/3 Cup Powdered PB2 + 3 Tbsp Liquid Aminos + 3 Tbsp Water + 1 Tbsp Honey + 1 Tbsp Red Wine Vinegar + 1tsp ground ginder + 1/2 tsp sesame oil + a pinch of red pepper flakes
Serve With: Grilled Chicken/ Tofu