1) Sardines on toast, with tomatoes, garlic and olive oil
What you need
- Sardines - I like boneless ones in olive oil
- Wholemeal, sourdough or rye bread, toasted
- 2 or 3 large tomatoes
- 2 cloves of garlic
- Olive oil
Slice the tomatoes and garlic and pan fry them on a low heat for 5 minutes. Use coconut oil or butter to cook them. Toast your bread. Serve with sardines straight from the tin and a drizzle of olive oil.
Top health benefits
- Sardines contain Omega 3, an anti-inflammatory fat which is excellent for cognitive function and reducing risk of inflammatory disease.
- Tomatoes contain lycopene, the antioxidant linked to a reduced risk of heart disease and certain cancers.
2) Quinoa, edamame, pomegranate and feta salad
What you need
- Cup of quinoa - cook from scratch or buy ready made for ease
- 1/2 cup cooked edamame beans - buy frozen bags here
- 3 tbsps pomegranate
- 1/2 packed feta
- Handful of rocket / watercress / spinach
- 2 tbsps pumpkin / sunflower seeds
- Olive oil
Heat the quinoa in a pan, and cook the edamame beans for a few minutes in boiling water. Add all ingredients to a bowl and serve with olive oil and a sprinkling of seeds
Top health benefits
- Packed with healthy plant protein (quinoa, edamame beans and seeds) which provides you with a hefty dose of protein, beneficial for maintaining a healthy weight and balancing blood sugar levels.
- Pomegranate has anti-inflammatory properties, and may reduce the risk of heart disease.
- Eating greens, e.g. rocket or watercress, provides a good dose of magnesium, folate, vitamin K and fibre, supporting gut, heart and nervous system health.
- Feta is a good source of protein and calcium, supporting bone health and muscle health.
3) Lentil, roast peppers and courgette salad - and your choice of protein
What you need
- Cooked lentils, from scratch or buy ready made here
- 1 Red pepper
- 1 courgette
- Extra protein: prawns, chicken slices, tofu slices, handful of cashew nuts
- Few sprigs of mint
- Olive oil mixed with lemon juice dressing - a few tbsps
Heat the lentils in a pan for a few minutes. Roast the peppers and courgette in the oven for 10-15 minutes. Add your choice of extra protein and diced mint leaves, drizzle with olive oil and lemon juice.
Top health benefits
- Lentils are an excellent source of fibre, which contribute to regular bowel movements and a reduced risk of colorectal cancer. They also act as a food (prebiotic) to our good bacteria, which is great for overall health.
- Red peppers are very high in Vitamin C which is great for wound repair, skin health and the immune system.
- Olive oil is an excellent choice to use on foods, added cold. It has got heart support properties. Ideally, don’t cook with olive oils as this can damage it.
These 3 lunches contain the basics of a good meal: at least 1 complex carbohydrate, at least 1 serving of protein and 1 serving of healthy fat. These meals should keep you feel full throughout the afternoon, and give you a good dose of energy. Hope you enjoy them!