Lunches & Light meals...
A well balanced and satisfying lunch sets you up for a productive afternoon without that heavy lunch crash!
With some preparation lunch can be e easy, quick , satisfying
and so delicious! A well-balanced meal in the middle of the
day will help prevent those energy dips and help manage
hunger later in the day.
Simply apply the below recipes with your individual meal plan portions.
Smoked tuna and Kumara fritters
Add some magic to the under-rated tinned tuna with these simple fritters! Add a side salad and your favourite condiment for a satisfying light lunch.
Ingredients
-100g mashed Kumara
-Small tin smoked tuna (drained)
-½ grated zucchini or carrot
Directions
1. Combine all ingredients and season to your taste- try Italian herbs, infused sea salt etc.
2. Cook in a non-stick pan with cooking spray.
3. Serve with a mixed side salad and a drizzle of balsamic vinegar.
Nutrition per recipe Calories: 155 C: 20g P: 18g F: 1g
Chilli Beef soft taco's with fresh salsa
Looking to impress your next lunch date? This meal is a snip to throw together and oozes style and flavour! Want this for work? Pack your taco's and other components separately and you can look forward to a trip to Mexico on your lunch break!
Ingredients
-4 small soft tortilla's
-1/2 onion, diced
-200g lean beef mince
-200g tin tomatoes
-1/2 c water
-Hot sauce (to serve- optional)
-20g Low-fat sour cream or cheese (to serve
-Salad to serve (shredded lettuce, coriander, capsicum etc.)
For chilli spice combine:
-1/4 tsp each- chilli powder, garlic powder, onion powder,
dried oregano, cumin, paprika
-Pinch of cayenne pepper
-Pinch of salt and pepper
For salsa combine:
-1 large tomatoes finely diced
-1/2 small red onion finely diced
-1/2 cucumber finely diced
-Bunch of coriander finely chopped
-Juice of a lime.
Direction
1. Heat a tsp oil in a pan and cook onions until softened.
2. Add mince and as much chilli spice as desired. Cook 5 minutes.
3. Add tinned tomatoes and water. Simmer 5 minutes or until sauce thickens.
4. Serve in warm wraps with lots of fresh salad and 1Tbsp low-fat cheese or sour cream.
Nutrition per serving (serves 2) Calories: 290 C: 28g P: 22g F: 10g
Roast vegetable and chicken salad
This is simple throw together meal you can prep days in advance, reheat your roasties and chicken then toss through your salad! Well worth taking an hour and bulk cooking some kumara, pumpkin and chicken ahead of time.
Ingredients
-100g roast pumpkin, diced
-80g roast kumara, diced
-1c roast onion, capsicum, beetroot, carrot
-100g roast chicken (skin removed) shredded
-1 c cooked broccoli, cut into small florets
-1-2 Tbsp. low-fat gravy OR wholegrain mustard
-Mixed herbs
Directions
1. Combine all ingredients in a bowl, sea salt; pepper and herbs to taste.
2. Gently toss to ensure sauce is well-dispersed. Enjoy warm or cold!
Nutrition per recipe Calories: 295 C: 35g P: 26g F: 3g
Grilled cheese sandwich
Ohhhhh yea....sometimes you just want comfort! This recipe packs a huge protein punch without the standard high fat content, so you can indulge with zero guilt.
For a gluten free option simply use gluten free bread.
Ingredients
-2 slices bread Molenberg balance bread OR gluten free bread
-30g reduced fat shaved ham/chicken/turkey
-20g grated reduced fat cheese
-1Tb reduced sugar relish (optional)
-Sliced tomato
Directions
1. Layer relish, tomato, shaved meat and cheese onto one slice of bread and firmly press the other on top.
2. Heat a non-stick surface with cooking spray.
3. Place the sandwich on the surface and cook 3-5 minutes before turning.
4. Slice in half and serve with a salad.
Nutrition per recipe Calories: 265 C: 30g P: 15g F: 10g
