It can be hard to plan your meals every day of the week, but it is important to resist the urge to grab a last minute pre-made meal without knowing what you are eating.
Processed foods often contain hidden fats, sugar and high levels of sodium which is a definite no-no for your diet. The more organised you become with your eating plan the more likely you are to stick to it and start to see results.
We’ve found that the trickiest time of the day to eat healthy can be lunch time. If you work from an office or are on the go all the time, sitting down to a nutritious meal may be problematic.
We suggest writing down a list of nutritious meals and their ingredients as a go-to shopping list for the beginning of the week. That way you won’t need to think about what you need to buy at the shops or what a healthy meal option could be.
To get you started we’ve got three easy healthy lunch options that are easy to make and affordable. Check them out below.
The Turkey Burger
A delicious guilt free turkey burger. This meal doubles as a dinner if you’re in the mood.
INGREDIENTS Serves 2
250gm lean ground turkey
¼ cup chickpeas
1/4 cup egg whites
½ tsp. ground garlic
pinch of salt and pepper
4 portobello mushroom caps
extra burger toppings
PREPARATION 20 minutes
Combine turkey, egg whites, chickpeas, garlic and salt and pepper in a mixing bowl. Form into patties to your desired thickness.
Cook the patties in a non-stick pan until cooked through. You can use coconut spray if you wish.
Lightly pan fry your Portobello mushroom caps to form the burger bun. Assemble with meat and your chosen extra burger toppings such as lettuce, cucumber and tomato.
Buddha Bowl with a side of Protein
This one is a great meal to cook in bulk and eat for lunch for the following days.
1 small sweet potato, cut into thick strips
½ tsp. onion powder
pinch of salt
2 cups kale, chopped
1 clove garlic, diced
¼ cup sprouts
1/3 cup cooked quinoa
PREPARATION 30 minutes
Preheat the oven to 200 degrees
Spray your baking paper with coconut oil and coat the sweet potato strips before cooking in the oven. Sprinkle with onion powder and salt and pepper. Leave for 20 minutes or until brown. To speed up this process you can boil the sweet potato for a few minutes in water on the stove.
Coat your pan with coconut oil and add kale and garlic. Sautee for 3 minutes then set aside.
In a bowl, add the cooked quinoa, avocado, kale and sprouts. Add the sweet potato and top with your choice of protein. Grilled chicken goes perfectly!
Pork Lettuce Cups
If you’re really in a rush, try this easy meal.
1 brown onion, finely chopped
1 garlic clove, finely chopped
500g extra lean pork mince
8 button mushrooms, thinly sliced
1 carrot, peeled, coarsely grated
1 zucchini, ends trimmed, coarsely grated
2 tablespoons hoisin sauce
8 iceberg lettuce leaves
Coconut Oil Spray
PREPARATION 20 minutes
Spray the pan with coconut oil and add onion. Brown slightly then add the garlic.
Add the pork mince and cook through.
Mix in the mushrooms, carrot, zucchini and hoisin sauce. Mix through over heat for 5 minutes.
Spoon the mixture into the freshly washed lettuce cups to serve.