17th January 2018 by Jess
If your new year's resolution involves meal prepping, try some of these easy and healthy lunch recipes from our nutritionist, perfect for packing in a lunchbox or keeping in the fridge.
One of my new year focuses, is to make a conscious effort to prepare more of my meals, for a few different reasons.
You know exactly what’s gone into your meals and you can customise it exactly to your tastebuds and nutritional needs. Often shop bought meals are shy on protein and are generous on simple carbohydrates. These have a steady release of energy, so when you’re trying to concentrate at work, they aren't the right balance of macronutrients - it should be the other way around.
It’s kinder on the planet, compared to picking up a shop-bought, packaged meal. A sturdy lunch box and a portable spork will serve you well time and again.
It’s lighter on the pocket and a more energy efficient use of your time. Simply make an extra portion at dinner time and transfer it straight into a Tupperware dish for the following day. Switch your walk to the shops for a walk in nature where you appreciate the surroundings, as opposed to being on a lunch purchasing mission.
This is so so simple and it tastes delicious hot or cold, if you wanted to re-heat it or enjoy it just as it is.
Cook up some quinoa, stir in some homemade or shop-bought pesto and mix it thoroughly. Roast some veggies in olive oil, garlic and a splash of balsamic vinegar and there you have a simple, yet tasty combination of complex carbs, colour and taste.
If you want to add a touch of additional protein to the meal to compliment the veggie protein from the quinoa, add some prawns or chicken to the pesto quinoa.get the recipe
This is one of my favourite salad combinations.
Grate two carrots, one fresh beetroot and lightly combine the two. Drizzle some olive oil on top and serve it with some rocket leaves, some smashed avocado with lemon juice and black pepper and a dollop of hummus. For additional protein add some garlic prawns or chicken.
This lunch has a Lebanese feel and is full of flavour and colour.our nutritionist's hummus recipe
A spin on ‘fish and chips’ and very lunch box appropriate.
Blend smoked mackerel with yoghurt, lemon juice and black pepper to make your own pate. Prepare your sweet potato wedges and roast in the oven at 200°C for 40 minutes in some melted coconut oil with some sea salt sprinkled on top. Serve with some green peas.get the recipe
Add a protein bite to your lunchbox to enjoy between lunch and dinner. The balance of protein and fibre is perfect for getting you through that mid-afternoon slump.
bite sized protein flapjack with rustic rolled oats, naturally banana flavour and mixed seeds
bite sized rustic rolled oat flapjacks boosted with mixed seeds, soy protein crispies, cocoa & vanilla
bite sized rustic rolled oat flapjack, boosted with seeds and soy protein crispies
By Jess, graze nutritionist.
Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to Jess's blog at jessipes.co.uk for even more.
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