LUNCH
BUDDHA BOWL Bowls make perfect packed lunches and are a great way of using up leftovers. The possibilities for different combinations are endless, you’ll never get bored. You can also prep for this at the weekend: boil some eggs, roast some veg, cook the pulses … then during the week all you have to do is throw a bowl together in the evening and just get it out of the fridge to take to work the next day. Sorted!
Pick 1 carb serving 50g (dry weight) cooked quinoa | 1 cup cooked (gluten-free) soba noodles | 40g (dry weight) cooked brown rice | 5-6 cooked new potatoes (as these will be cold, they only provide resistant starches, low-GL)
Pick 1-2 protein servings (100g) cubes or strips of leftover cooked chicken | diced or flaked leftover cooked fish | cooked prawns cubed tofu (plain, fried or baked) cubed tempeh (plain or fried) | hard-boiled eggs | ½ tin kidney beans | ½ butter beans | ½ tin chickpeas | Puy lentils
Pick 3 vegetable servings 1 tbsp roasted mixed veg | 1 tbsp steamed mixed veg | 5 cherry tomatoes | 3 mushrooms | ½ chopped pepper | 1” cucumber, diced 1 spring onion
Pick 1or more herbs parsley | coriander | basil | chives
Pick a dressing pesto, Asian (tamari, lime juice and sesame oil)
