We understand, eating healthy during a busy day is way harder than it seems. Though, in theory, you should be able to grab balanced, nutritional meals on the run, that’s as much of a pipe-dream as 48 consecutive hours of electricity at this point. When you’ve only got 15 minutes to get yourself fed and ready to get back on that grind, the golden arches might just whisper sweet nothings of Big Macs and crispy fries at the end of the yellow-brick drive thru, and that temptation is easy to give in to when you don’t have an alternative.
To help you stay on track to meet your health goals, the Trojan team got compiled of our favourite 10 tasty packed lunch recipes from BBC Good Food, so you’re always packing a nutritional snack and don’t habitually find yourself reaching for the cafeteria sandwiches that are 60% processed carbs and 40% pure heartburn. Trust us, every cafeteria has one of these.
- Chicken with Spanish-style butter beans
(Source)
Ingredients:
2 roasted garlic clove
1½ tbsp olive oil
½ lemon, zested and juiced
½ tsp smoked paprika
400g can of butter beans, drained and rinsed
2 roasted peppers, sliced
150g cherry tomatoes, halved
100g rocket
150g leftover roast chicken
25g feta
Method:
1. Squeeze the garlic out of the skins and whisk together with the oil, lemon zest, juice, smoked paprika and some seasoning in a large bowl.
2. Add the butter beans, peppers, tomatoes and rocket, and give everything a good mix.
3. Divide between lunchboxes.
4. Top with the chicken on one side and crumble over the feta.
- Vegan Kale Pesto Pasta
(Source)
Ingredients:
150g kale
Small bunch of basil
1 small garlic clove
3 tbsp pumpkin seeds
5 tbsp extra virgin olive oil
3 tbsp nutritional yeast
1 lemon, zested and juiced
350g wholewheat spaghetti
Method:
1. Bring a pan of water to the boil. Cook the kale for 30 secs, drain and transfer to a bowl of ice-cold water for 5 mins. Drain again and pat dry with kitchen paper.
2. Put the basil, garlic, seeds, oil, nutritional yeast, lemon juice and zest, and drained kale in a food processor. Blitz until smooth, then season. Loosen with a splash of water, if it’s too thick.
3. Cook the pasta following pack instructions, then toss with the pesto and serve.
- Chicken Hummus Bowl
Ingredients:
200g hummus
1 small lemon, zested and juiced
200g pouch cooked mixed grains
150g baby spinach, roughly chopped
1 small avocado, halved and sliced
1cooked chicken breast, sliced at an angle
100g pomegranate seeds
½ red onion, finely sliced
2 tbsp toasted almonds
Method:
1. Mix 2 tbsp of the hummus with half the lemon juice, the lemon zest and enough water to make a drizzly dressing. Squeeze the grain pouch to separate the grains, then divide between two lunch boxes and toss through the dressing. Top each lunch box with a handful of the spinach.
2. Squeeze the remaining lemon juice over the avocado halves, then add one half to each bowl. Divide the chicken, pomegranate seeds, onion, almonds and remaining hummus between the two bowls and gently mix everything together just before eating.
- Veggie Olive Wraps with Mustard Vinaigrette
Ingredients:
1 carrot, shredded or coarsely grated
80g wedge red cabbage, finely shredded
2 spring onions, thinly sliced
1 courgette, shredded or coarsely grated
Handful basil leaves
5 green olives, pitted and halved
½ tsp English mustard powder
2 tsp extra virgin rapeseed oil
1 tbsp cider vinegar
1 large, seeded tortilla
Method:
1. Mix all the ingredients except for the tortilla and toss well.
2. Put the tortilla on a sheet of foil and pile the filling along one side of the wrap – it will almost look like too much mixture, but once you start to roll it firmly it will compact. Roll the tortilla from the filling side, folding in the sides as you go. Fold the foil in at the ends to keep stuff inside the wrap. Cut in half and eat straight away. If taking to work, leave whole and wrap up like a cracker in baking parchment.
- Sesame Chicken Noodles
Ingredients
1 tbsp tahini
1 lime, juiced
2 tsp soy sauce
2 roasted garlic cloves
1 tsp sesame oil
½ tsp chili flakes, plus extra to serve
200g cooked rice noodles
200g leftover roast chicken
1 roasted aubergine
1 carrot, grated
½ cucumber, seeds removed and cut into half moons
½ small pack mint, roughly chopped
Method:
1. Whisk together the tahini, lime juice, soy sauce, flesh from the roasted garlic, sesame oil and chili flakes in a large bowl, adding enough water to make a creamy dressing.
2. Add the noodles, leftover roast chicken, aubergine and carrot and toss everything to combine, then gently fold through the cucumber and mint. Divide between two containers, then sprinkle over a few extra chili flakes to serve.
- Lemony Tuna & Asparagus Salad Box
(Source)
Ingredients:
2 large eggs
200g asparagus, woody ends snapped off, spears halved
160g can tuna in spring water (no need to drain)
1 small red onion, very finely chopped
125g cannellini bean from a can, drained
Zest and juice ½ lemon
1 tbsp fresh chopped dill
1 tsp extra virgin olive oil
Method:
1. Put a pan of water on to boil with a steamer above. When boiling, lower the eggs into the water and steam the asparagus above for 8 mins.
2. Meanwhile, gently toss all the other ingredients together and arrange on plates or in rigid containers. Plunge the eggs into cold water to cool them a little, then peel and quarter. Add the eggs and asparagus to the tuna salad. Will keep in the fridge for 2 days.
- Bean And Barley Soup
Ingredients:
2 tbsp vegetable oil
1 large onion, finely chopped
1 fennel bulb, quartered, cored and sliced
5 garlic cloves, crushed
400g can chickpea, drained and rinsed
2 x 400g cans chopped tomatoes
600ml vegetable stock
250g pearl barley
215g can butter beans, drained and rinsed
100g pack baby spinach leaves
Grated parmesan, to serve
Method:
1. Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.
2. Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.
3. Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan.
- Barley Couscous & Prawn Tabbouleh
Ingredients:
125g barley couscous
Zest 1 lemon, juice of 0.5
1 tbsp extra virgin rapeseed oil
½ small pack dill, finely chopped
Good handful mint leaves, chopped
½ cucumber, chopped
2 nectarines, chopped
125g peeled prawns, or a handful of cashews or pecans for a vegetarian version.
Method:
1. Tip the couscous into a bowl and pour over just enough boiling water to cover, following pack instructions. Leave for no more than 5 mins, drain thoroughly, then fluff up with a fork and tip into a bowl. Stir in the lemon zest and juice with the oil, dill and mint, then add the cucumber and nectarines.
2. Toss through the prawns or nuts and serve on plates or pack into lunch containers.
- Chicken Taco Salad
(Source)
Ingredients:
¼ tsp olive oil
2 tbsp low-fat soured cream
1 tsp white wine vinegar
1 Baby Gem lettuce, shredded
50g sweetcorn, drained
5 cherry tomatoes, halved
75g cooked BBQ chicken
Juice 1 lime
½ small avocado, peeled and chopped
1 corn taco shell, broken into pieces
Method:
1. Make the dressing by combining the oil, soured cream and vinegar. Keep in the fridge.
2. Put the lettuce, sweetcorn, tomatoes and chicken in a lunchbox. Stir the lime juice into the avocado and put on top. Pack the dressing on the side.
3. Scatter the taco over the salad to serve.
- Wild Salmon Veggie Bowl
Ingredients:
2 carrots
1 large courgetti
2 cooked beetroot, diced
2 tbsp balsamic vinegar
⅓ small pack dill, chopped, plus some extra fronts (optional)
1 small red onion, finely chopped
280g poached or canned wild salmon
2 tbsp capers in vinegar, rinsed
Method:
1. Shred the carrots and courgette into long spaghetti strips with a julienne peeler or spiralizer, and pile onto two plates.
2. Stir the beetroot, balsamic vinegar, chopped dill and red onion together in a small bowl, then spoon on top of the veg. Flake over chunks of the salmon and scatter with the capers and extra dill, if you like.
In your health journey, diet is critical in ensuring you’re fueling your body with the right stuff! You get out what you put in, so healthy and hearty lunches are going to form the backbone of powerful days. Alongside diet, however, optimal health comes from an exercise plan that’s catered to your lifestyle’s needs and fitness goals. Your packed lunches are a convenient way to stay on track with diet, so why not find an equally convenient way to stay on track with exercise?
Try a Trojan Health solution to meet all your exercise needs from the comfort of your own home. Our wide range of fitness equipment spans from small accessories to full, multi-functional gym setups. We’ve even created the Thor Virtual Gym Builder, so you can visualise exactly how our equipment will fit in your space. Come browse our catalogue today to see what we have to offer and match your healthy lunches to a healthy lifestyle.
