Tag Archives: lunch

Salmon & Courgette Frittata

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This breakfast is a really great way to start the day, and it can also be used for lunch too. I like to make this once a week and then I have enough for 3 or 4 breakfasts that week or a lunch on the go if needed. the combination of protein and healthy fats in the salmon and eggs makes it a fantastically balanced meal that will get your blood sugar balancing off to a great start. This will help to keep your energy levels stable, and prevent those all to common cravings and hunger later on in the day. This is great for fat loss too. Enjoy!

What you’ll need (4 servings – great to pre-pre for breakfast):

  • 8 free range organic eggs
  • 1 medium courgette
  • 8 baby tomatoes
  • 1/2 medium red onion or 1 small
  • ¼ paprika
  • ¼ tsp turmeric
  • ¼ cumin
  • Pinch of pink sea salt
  • ½ tsp of mixed herbs
  • 150g smoked salmon

How to:

  • Sautee the onion in coconut oil until translucent
  • Chop the courgette and smoked salmon into small pieces and cut the tomatoes in half
  • Whisk the eggs and add the spices, herbs and salt
  • Add the onions, courgette, salmon and tomatoes to the eggs and whisk again
  • Line a baking tray or dish with greaseproof paper
  • Pour the mixture into the dish and bake for about 30-35 mins at 180 degrees until a knife comes out dry
  • Cut into squares and enjoy immediately or save for tomorrows breakfast!

Tamari, garlic and ginger salmon chunks

Tamari Salmon

This is my favourite salmon dish and its so easy to prepare, I do this at least once a week at the moment and it’s a big favourite in my house. I always make enough for dinner plus tomorrows lunch so I make sure to buy double the amount of salmon needed for one meal (about 130-150g of uncooked wild salmon fillet per person).

What you’ll need (serves 2):

  • 1 tablespoon of tamari sauce (I like Clearspring the best)Marinating salmon
  • 2 garlic cloves
mashed (I use a pestle and mortar) then chopped
  • 1 thumb size piece of peel ginger, also mashed and chopped
  • 300g of wild salmon fillet

How to:

  • Mix the tamari, garlic and ginger together in a large bowl
  • Remove the underskin from the salmon and cut the fillet into chunks
  • Place the salmon into the mixture, cover with cling flim and leave to marinate in the fridge for about an hour (more if you can!)
  • Bake in the oven at about 180 degrees for 20 mins, be careful not to let it dry out.
  • It’s amazing served with oven roasted sweet potato wedges, aubergine and courgette, and a generous serving of steamed broccoli in melted organic butter.

A day in the life of Pret – Keeping it clean and lean when out and about

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Prepping food in advance (once or twice a week) is a great way to ensure you are on the right track at all times and prevents you from reaching for less ideal meals and snacks when you’re desperate and there isn’t much in the way of nutritious options on offer. But, for those of us who don’t enjoy prepping their own food and actually prefer buying their lunch and snacks outside there are some great options if you work in and around London or another busy City or high street with lots of choice. One of my favourites at the moment has to be Pret! I used to think of Pret as nothing more than somewhere to get a sandwich or a croissant, but it really has stepped up its health game over the last year or so.

I want to go through some of their breakfast, lunch and snack options and I hope it helps you make good choices and not feel so stumped next time you’re looking for a healthy and balanced lunch option.

For those of you who don’t work near a Pret or just don’t like it, most of these options will be available in a similar form in other eateries so can just help to give you a good idea of the kinds of things to look out for.

 

Breakfast

I only found one decent breakfast option in Pret but you could also go for a protein snack pots I’ve listed in the snack section, who says breakfast has to be typical breakfast food? No one!!

 

Avoid:

  • Granolas
  • Porridge with honey or other sweeteners, remember these places want you to keep coming back so they wont be shy on the amount of sugar they include
  • Croissants, brioches, muffins, cereal bars, other so-called ‘healthy’ bars.
  • White bread and baguettes
  • Honey and compotes

 

Go for:

Five Grain Porridge – made with quinoa, amaranth, flax seeds, whole oats and organic coconut water. It’s naturally creamy (never gloopy), dairy-free and made with no gluten ingredients. We like this one! If you want to sweeten it up add your own raspberries, blueberries, or ¼ of a banana.

 

Lunch

Pret are now using ingredients like brown rice, quinoa, black rice and buckwheat, oh and of course kale, which is really great! The options I’ve listed here contain these types of slow releasing carbohydrates, not refined quick releasing ones like white rice, pasta and bread.

 

Avoid:

  • Wraps, baguettes, sandwiches, toasties.

 

Go for:

  • Roast salmon & avo superbowl
  • Beets, squash & feta superbowl
  • Chicken, pesto & buffalo mozzarella
  • Chicken, peppers & feta superbowl
  • Red tapenade & avo superbowl – but this one needs some extra protein added to it to add one of the snack pots below e.g. boiled egg.IMG_7809
  • Red thai chicken curry quinoa rice pot
  • Tuna nicoise salad
  • Chef’s italian chicken salad
  • Chicken, broccoli & brown rice soup
  • Chicken, edamame & ginger soup
  • Coconut chicken curry
  • Lemon chicken
  • Smoky chicken & bean
  • Tuscan bean
  • Vegetable tagine

The salad dressings their and sugar content

The dressings are supplied on the side with the salads, in a small tub, some of them are higher on the sugar side than other and I’ve listed this below. So ideally take the salad back to the office and use your own extra virgin olive oil (and a small dash of balsamic vinegar if needed), but if you cant do that then just use ¼ of the pot of dressing if it’s a high sugar one.

How much sugar per 100g is ok?

Labels that show more than 10g of sugar per 100g are leaning towards the high side; ideally we want to see less than 5g per 100g.

The Dressings and sugar content

  • Apple Balsamic Dressing – 8g = 2 teaspoons of sugar (25.2g per 100g)
  • Coconut and chilli dressing – 13.1g per 100g
  • Dijon dressing – 2.3g = ½ a teaspoon (5.1g per 100g)
  • Lemon dressing – 0.4g = 10th of a teaspoon (1.4g per 100g)

 

SOUPS

Some of Pret’s soups are full of slow releasing carbohydrates like buckwheat, beans, butternut squash and brown rice, with great vegetables choices like kale. Some are lower in protein that others and I have specified this below. For a main meal you ideally want about 25-30g of protein so these soups could make a lovely heart-warming side.

Go for:

  • Coconut chicken curry – 7.8g protein
    Lemon chicken – 14.1g protein
    Smoky chicken & bean – 15.2g protein
    Tuscan bean – 4.8g protein
    Vegetable tagine – 7.4g protein

 

SnacksIMG_7811

They’re snack pots are great, they are based around protein which is exactly what you want to be snacking on to keep your blood sugar levels stable, keep you feeling fuller for longer and satisfied. Protein is also something so many people aren’t getting enough off, but the body and brain really needs it to function properly, and to keep your weight in check.

 

Avoid:

  • So-called ‘healthy’ bars, cereal bars, cakes, muffins, mousse, yoghurt and compote pots, croissants, bread, brownies etc.

 

IMG_7812Go for:

  • Egg & avocado protein pot
  • Smoked salmon & egg protein pot
  • Egg & spinach protein pot
  • Chicken & edamame protein pot
  • Crayfish and avocado no bread
  • Edamame beans
  • Miso soup
  • Nuts (natural, not salted or roasted) and an apple

 

 

 

If you’re still hungry

Check first that it isn’t just too soon after eating to make your mind up and wait 10-20 minutes, if you still feel hungry have a small pot of natural full fat yogurt with a good sprinkling of ground cinnamon to help balance your blood sugar levels nicely and keep you feeling satisfied. Or have a couple of squares of dark chocolate, I like mine dipped into some almond butter 😉

 

So, if you have a Pret near you, look no further, they’ve got your lunchtime covered, now there is really no reason to opt for a massive jacket potato, a sandwich, or fish and chips because there was nothing else available, Pret is at your service.

Creamy avocado, kale & warm butter bean salad

Creamy avocado, butter bean & kale salad

This is perfect as a light meal or a side to a bigger meal. The avocado makes the raw kale soft and easy to eat whilst making for a lovely creamy dressing. This is great for healthy fats and fibre just low on protein, so combine this with another dish.

What you’ll need (serves 1):

  • Half a tin of butter beans
  • ¼ red onion, chopped
  • 1/2 tsp of paprika
  • 1/2 tsp of ground cumin
  • 1/2 tsp of ground turmeric
  • 1/4 tsp of pink Himalayan sea salt
  • 1/2 tbsp extra virgin olive oil
  • ½ avocado
  • Juice of one lemon

How to:

  • Heat a little olive oil in a pan over a medium heat, add the chopped onion, beans and all the spices.
  • Stir-fry until the beans are fully coated in the spices and heated through, then take off the heat.
  • Blend the avocado, salt and lemon juice in a food processor with a splash of water if needed.
  • Massage the mixture into the kale leaves until the leaves turn soft.
  • Toss in the beans, onion and spices mix and toss together, drizzle the olive oil over it all, and serve.

How to make healthy choices when you’re out and about town

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Staying healthy when you’re out and about can be easy when you know the right foods to look for and where to find them. In London or a big city there are so many healthy options for meals or snacks on the go.

Here’s where to look:

  • Pret
  • Pod
  • Crussh
  • Wholefoods
  • Planet Organic
  • Chop’d
  • Itsu
  • M&S

Pret for example do great snack pots containing nutritious winners like salmon, boiled egg, quinoa, spinach, chicken, hummus, edamame beans. They do lunch pots with quinoa and rice with a vegetarian or meat option, and salad boxes with avocado and crayfish, which can be added to a snack pot to create a larger meal. Just avoid their sandwiches, melts and wraps. They now have a great coconut dairy free yogurt with raw cacao nibs too.

Pod and Crussh have excellent choices for breakfast, lunch and snacks. Just look for good quality protein like salmon, chicken or eggs, whole grains like quinoa, brown or wild rice and dark green leaves, other veg, beans, lentils, nuts and seeds.

For people who are not in London or a city where these types of places are available to you then keep little airtight containers with you containing nuts, seeds, good quality dark chocolate, chopped apple or blueberries. You can even carry things like boiled eggs and spinach, smoked salmon and avocado and a plastic fork so you don’t get caught out needing to buy something unhealthy to eat due to lack of choice.

Stay hydrated when out by always keeping a bottle of water in your bag and stopping off for cups of herbal teas like green tea, chamomile and peppermint.

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