Since new year I have been trying to eat healthier staying away from refined carbs, sugars and saturated fats.
After Christmas, I started to use My Fitness Pal. This app acts as a food diary and records all your calories and macros for you, so you can keep an eye on what you're eating. It has a facility that allows you to record recipes, which is really helpful to refer back too.
Below is a list of lunches that I make regularly as they are tasty and easy to make. I hope that you enjoy these recipes and try them out next time you're looking for something low calorie and doesn't taste like cardboard!
Below is a list of lunches that I make regularly as they are tasty and easy to make. I hope that you enjoy these recipes and try them out next time you're looking for something low calorie and doesn't taste like cardboard!
1. Turkey and Spicy Bulgar Wheat Salad - 231 calories
To make this you will need:
100g Turkey Breast
15g Red Onion
100g Tomato
30g Iceberg Lettuce
72g Bulgar Wheat (cooked)
5 Black Olives
Salt and Pepper
Lemon Juice
1 tsp Smoked Paprika
Coriander
Firstly slice up the turkey breast into medium chunks, then season and add a small drop of oil into the pan. Turn the meat as it cooks to get an even colour each side.
As the turkey is cooking prepare the bulgar wheat. I weighed out 100g of bulgar (dry) so that I had enough left for another meal too. I then covered the bulgar wheat in water and microwaved this for 10 minutes at a medium heat.
When the bulgar wheat is cooked, empty it into a sieve running cold water into it. Then set aside to drain.
Cut up all the other ingredients. Leave the lettuce to one side and put the rest into a mixing bowl.
Add the cold bulgar to the chopped salad vegetables, mix and season with lemon juice, paprika and salt and pepper.
Lay the lettuce on the plate first, empty the bulgar wheat on top and finish with the turkey. Sprinkle the coriander on top for garnish and a fresh taste.
2. Tuna Nicoise - 173 calories
You will need:
1 Boiled Egg (medium)
40g Drained Tuna (in brine)
46g Iceberg lettuce
80g Tomato
1 Spring Onion
1/2 tbsp. Bramwell Cesear Sauce
Boil the egg in a pan for 15 minutes (less if you like them runny.)
Chop up the lettuce, tomato and onion and put into a bowl.
Drain the tuna and add to the salad vegetables, season to taste and add the creamy sauce.
3. Bacon and Lentil Soup - 152 per serving (serves 2)
You will need:
100g Carrots
1 Knorr vegetable stock cube
20g Red Split Lentils
70g Smoked Streaky Bacon
50g Bell Pepper
Hand blender
Salt and Pepper
Chop all the ingredients up and add into the saucepan, cooking until softened.
Add the lentils, stock cube and boiling water into the pan. Mix thoroughly and leave to boil at a reduced heat.
When the lentils have increased in size and the soup is thick, blitz the soup.
4. Scrambled Eggs on Rye Bread with Beans. -280 calories
You will need:
80g Baked Beans - reduced sugar and salt
1 slice of Biona Rye Bread
1 Medium Egg
0.5 tsp Rapeseed oil
Salt and Pepper
Mixed Herbs
Put the slice of rye bread into the toaster on a fairly high heat so that it goes crispy.
Weigh out your baked beans and heat them in the microwave.
Crack the egg in a bowl and whip it with a folk adding mixed herbs and salt and pepper to taste. Add them into a hot pan and mix to resemble scrambled eggs.
5. No mayo - Chicken, Avocado, Bacon and Tomato Sandwich- 396 calories
You will need:
41g Avocado
100g Chicken Breast
46g Baguette
1 Medium Tomato
16g Bacon Rashers
Lemon Juice
Salt and Pepper
Firstly put the bacon into the pan, don't add any oil as the bacon will release fat. Then remove from the pan once it is crispy. Add the chicken slices and cook until golden brown.
Whilst the chicken is cooking cut the tomato into slices, mash the avocado and season with lemon juice and salt and pepper. Lay this on the bottom of the baguette. (you can toast the baguette if you want some crunch)
Now that everything is prepared and cooked, construct your baguette!
