♨️ 7 Flavour-Packed Lunch Recipes

Cookware

• Large baking tray
• Baking paper
• Small saucepan
• Mixing bowl
• Pastry brush
• Knife
• Chopping board

Ingredients

Pork Ribs

• 550 g lean pork ribs
• Salt, to taste
• Black pepper, to taste
• 1 tsp garlic powder

Teriyaki Glaze

• 2½ tbsp low-sodium soy sauce
• 1 tbsp honey
• 1 tbsp rice vinegar
• 2 garlic cloves, minced
• 1 tsp grated fresh ginger
• 1 tsp cornflour
• 2 tbsp water

Green Salad

• 80 g mixed salad leaves
• 100 g cucumber, sliced
• 120 g cherry tomatoes, halved
• 30 g red onion, thinly sliced

Dressing

• 1 tsp olive oil
• 1 tbsp lemon juice
• Salt, to taste
• Black pepper, to taste

Optional Toppings

• 1 tsp black and white sesame seeds
• 2 spring onions, thinly sliced

Instructions

1. Preheat the oven to 200°C (180°C fan) and line a baking tray with baking paper.
2. Season the pork ribs with salt, black pepper and garlic powder, then place them on the prepared tray.
3. Roast for 35 minutes, turning halfway through.
4. Meanwhile, combine the soy sauce, honey, rice vinegar, garlic and ginger in a small saucepan over medium heat.
5. Mix the cornflour with the water until smooth, then stir it into the saucepan. Simmer for 1–2 minutes until the glaze thickens.
6. Brush the pork ribs generously with the teriyaki glaze and return them to the oven for 8–10 minutes, brushing with more glaze halfway through, until sticky and caramelised.
7. In a large bowl, combine the salad leaves, cucumber, cherry tomatoes and red onion. Drizzle with the olive oil and lemon juice, then season with salt and black pepper.
8. Divide the pork ribs and salad between two plates. Sprinkle the ribs with sesame seeds and sliced spring onions before serving.

Chloe's Tip 💚

Brush the glaze onto the ribs during the final stage of cooking. This creates a glossy finish and helps prevent the honey from burning.

Meal Prep

Store the pork ribs and salad separately in airtight containers in the fridge for up to 3 days. Keep the dressing separate and toss with the salad just before serving.

Easy Substitution

Swap the pork ribs for pork loin steaks if you prefer a leaner option with a shorter cooking time.

Approximate Nutrition (Per Serving)

• Calories: ~595 kcal
• Protein: ~37 g
• Carbohydrates: ~18 g
• Fat: ~40 g
• Fibre: ~4 g

Cookware

• Large frying pan
• Medium saucepan
• Wooden spoon
• Knife
• Chopping board

Ingredients

Chicken

• 300 g chicken breast, diced
• Salt, to taste
• Black pepper, to taste
• 1 tsp Italian seasoning
• 1 tsp olive oil

Sauce

• 3 garlic cloves, minced
• 40 g sun-dried tomatoes, sliced (drained if packed in oil)
• 60 g fresh spinach
• 80 ml light cooking cream
• 15 g grated Parmesan
• 100 ml chicken stock
• 1 tsp cornflour (optional, for a thicker sauce)

Rice

• 90 g jasmine rice (dry)

Optional Toppings

• Fresh basil leaves
• Extra grated Parmesan
• Cracked black pepper

Instructions

1. Cook the jasmine rice according to the packet instructions.
2. Season the chicken with salt, black pepper and Italian seasoning.
3. Heat the olive oil in a large frying pan over medium-high heat. Cook the chicken for 6–8 minutes until golden and cooked through. Transfer to a plate.
4. In the same pan, sauté the garlic for 30 seconds before adding the sun-dried tomatoes.
5. Pour in the chicken stock and light cooking cream, then stir in the Parmesan until melted and smooth.
6. If you prefer a thicker sauce, whisk the cornflour with 1 tablespoon of cold water and stir it into the sauce. Simmer for 1–2 minutes.
7. Add the spinach and cook until wilted.
8. Return the chicken to the pan and simmer for 2–3 minutes until coated in the creamy Tuscan sauce.
9. Divide the cooked jasmine rice between two plates and spoon the creamy Tuscan chicken over the top. Garnish with basil and extra Parmesan if desired.

💚 Chloe's Tip

Let the sauce simmer gently rather than boil. This keeps it silky smooth and prevents the cream from separating.

Meal Prep

Store the chicken and rice separately in airtight containers in the fridge for up to 3 days. Reheat gently with a splash of chicken stock or water to loosen the sauce.

Easy Substitution

Swap the chicken breast for turkey breast or boneless chicken thighs if preferred.

Approximate Nutrition (Per Serving)

• Calories: ~600 kcal
• Protein: ~44 g
• Carbohydrates: ~39 g
• Fat: ~19 g
• Fibre: ~3 g

Cookware

• Large mixing bowl
• Baking tray
• Baking paper
• Small bowl
• Chopping board
• Knife

Ingredients

Turkey Meatballs

• 320 g lean turkey mince (5% fat)
• 30 g wholemeal breadcrumbs
• 1 egg
• 2 garlic cloves, minced
• 1 tbsp fresh parsley, finely chopped
• 1 tsp dried oregano
• ½ tsp ground cumin
• ½ tsp paprika
• Salt, to taste
• Black pepper, to taste

Greek Salad

• 150 g cucumber, diced
• 150 g cherry tomatoes, halved
• 50 g red onion, thinly sliced
• 60 g reduced-fat feta, crumbled
• 1 tsp olive oil
• 1 tsp lemon juice
• ½ tsp dried oregano

Tzatziki

• 120 g 0% Greek yogurt
• 50 g cucumber, grated and squeezed dry
• 1 garlic clove, finely grated
• 1 tsp lemon juice
• 1 tbsp fresh dill, chopped
• Salt
• Black pepper

• 1 wholewheat pita bread (approximately 70 g), warmed and cut into wedges
• Fresh parsley, chopped
• Lemon wedges

Optional Toppings

• Kalamata olives
• Fresh mint
• Extra dill
• Chili flakes

Instructions

1. Preheat the oven to 200°C (180°C fan). Line a baking tray with baking paper.
2. In a large bowl, combine the turkey mince, breadcrumbs, egg, garlic, parsley, oregano, cumin, paprika, salt and pepper. Mix gently until just combined.
3. Shape into 8 evenly sized meatballs and place them on the baking tray.
4. Bake for 18–20 minutes, turning halfway through, until golden and cooked through.
5. Meanwhile, prepare the tzatziki by mixing the Greek yogurt, grated cucumber, garlic, lemon juice, dill, salt and pepper. Refrigerate until ready to serve.
6. In another bowl, toss together the cucumber, cherry tomatoes, red onion, feta, olive oil, lemon juice and oregano to make the Greek salad.
7. Warm the pita for 2–3 minutes in the oven or a dry pan, then cut into wedges.
8. Divide the salad between two plates. Add four meatballs to each plate, spoon over the tzatziki, serve with the warm pita wedges and finish with fresh parsley and lemon wedges.

Chloe's Tip 💚

For extra juicy meatballs, avoid overmixing the turkey mince. Mixing just until combined keeps them tender after baking.

Meal Prep

The meatballs, tzatziki and salad can all be prepared separately and stored in airtight containers in the fridge for up to 3 days. Warm the pita just before serving for the best texture.

Easy Substitution

• Swap the wholewheat pita for wholewheat flatbread or roasted baby potatoes. 
• You can also replace the turkey mince with lean chicken mince using the same cooking time.

Approximate Nutrition (Per Serving)

• Calories: ~610 kcal
• Protein: ~47 g
• Carbohydrates: ~39 g
• Fat: ~24 g
• Fibre: ~6 g

Cookware

• Large wok or frying pan
• Medium saucepan
• Mixing bowl
• Knife
• Chopping board

Ingredients

Stir-Fry

• 300 g lean beef steak (sirloin or rump), thinly sliced
• 250 g broccoli florets
• 1 red bell pepper, sliced (120 g)
• 2 garlic cloves, minced
• 1 tsp fresh ginger, grated
• 1 tsp sesame oil
• 1 tsp cornflour

Sauce

• 2 tbsp reduced-salt soy sauce
• 1 tbsp oyster sauce
• 1 tsp honey
• 2 tbsp water
• 1 tsp rice vinegar

To Serve

• 100 g dry jasmine rice
• 1 spring onion, sliced
• 1 tsp sesame seeds

Optional Toppings

• Chili flakes
• Fresh coriander
• Lime wedges

Instructions

1. Cook the jasmine rice according to the package instructions.
2. Toss the sliced beef with the cornflour until lightly coated.
3. In a small bowl, whisk together the soy sauce, oyster sauce, honey, water and rice vinegar.
4. Heat the sesame oil in a hot wok or frying pan.
5. Sear the beef for 2–3 minutes until browned, then transfer to a plate.
6. Add the broccoli and bell pepper to the pan. Stir-fry for 4–5 minutes until tender-crisp.
7. Stir in the garlic and ginger and cook for 30 seconds until fragrant.
8. Return the beef to the pan and pour over the sauce. Toss everything together for 2–3 minutes until the sauce thickens and coats the beef and vegetables.
9. Divide the rice between two bowls, top with the beef stir-fry and finish with sliced spring onion and sesame seeds.

Chloe's Tip 💚

Slice the beef against the grain while it's slightly chilled. It stays much more tender and cooks in just a couple of minutes.

Meal Prep

Store the rice and stir-fry together in airtight containers in the fridge for up to 3 days. Reheat in the microwave or a hot pan until piping hot.

Easy Substitution

Swap the jasmine rice for brown rice or noodles, or replace the beef with chicken strips for an equally delicious variation.

Approximate Nutrition (Per Serving)

Serving Size: Approximately 180 g stir-fry with 125 g cooked jasmine rice

• Calories: ~625 kcal
• Protein: ~41 g
• Carbohydrates: ~48 g
• Fat: ~22 g
• Fibre: ~6 g

Cookware

• Large baking tray
• Baking paper
• Small mixing bowl
• Large frying pan
• Knife
• Chopping board

Ingredients

Chicken

• 300 g chicken breast
• Salt, to taste
• Black pepper, to taste
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tsp olive oil

Honey Mustard Glaze

• 1 tbsp Dijon mustard
• 1 tbsp honey
• 1 tsp wholegrain mustard
• 1 tsp apple cider vinegar

Potatoes

• 350 g baby potatoes, halved
• 1 tsp olive oil
• ½ tsp garlic powder
• ½ tsp dried thyme
• Salt, to taste
• Black pepper, to taste

Optional Toppings

• Fresh parsley, chopped
• Extra honey mustard sauce

Instructions

1. Preheat the oven to 200°C (180°C fan).
2. Toss the baby potatoes with the olive oil, garlic powder, thyme, salt and black pepper. Spread them over a lined baking tray and roast for 30–35 minutes, turning halfway through, until golden and crispy.
3. Meanwhile, season the chicken with salt, black pepper, garlic powder and paprika.
4. Heat the olive oil in a large frying pan over medium-high heat and cook the chicken for 5–6 minutes per side until golden and cooked through.
5. In a small bowl, whisk together the Dijon mustard, honey, wholegrain mustard and apple cider vinegar.
6. During the final minute of cooking, brush the honey mustard glaze over the chicken, turning once so it becomes lightly caramelised and glossy.
7. Allow the chicken to rest for 5 minutes before slicing.
8. Divide the roasted baby potatoes between two plates and arrange the sliced honey mustard chicken alongside. Garnish with chopped fresh parsley and serve with extra honey mustard sauce if desired.

💚 Chloe's Tip

Let the chicken rest before slicing to keep it juicy, then brush over a little extra honey mustard glaze just before serving for an even richer flavour.

Meal Prep

Store the chicken and potatoes separately in airtight containers in the fridge for up to 3 days. Reheat the potatoes in the oven or air fryer to restore their crispiness.

Easy Substitution

Swap the chicken breast for boneless skinless chicken thighs for an even juicier result.

Approximate Nutrition (Per Serving)

 Serving Size: 1 plate

• Calories: ~590 kcal
• Protein: ~44 g
• Carbohydrates: ~35 g
• Fat: ~20 g
• Fibre: ~4 g

Cookware

• Large baking tray
• Baking paper
• Large frying pan
• Small mixing bowl
• Knife
• Chopping board

Ingredients

Roasted Sweet Potatoes

• 300 g sweet potato, peeled and diced
• 1 tsp olive oil
• 1 tsp smoked paprika
• ½ tsp ground cumin
• Salt, to taste
• Black pepper, to taste

Beef

• 280 g lean beef mince (5% fat)
• 1 tsp olive oil
• 2 garlic cloves, minced
• 1 tsp smoked paprika
• 1 tsp ground cumin
• ½ tsp dried oregano
• 2 tbsp tomato purée
• 60 ml beef stock
• Salt, to taste
• Black pepper, to taste

Fresh Toppings

• 100 g kidney beans, drained and rinsed
• 100 g cherry tomatoes, halved
• 100 g sweetcorn, drained
• 100 g avocado, diced
• 60 g red onion, finely diced
• 80 g romaine lettuce, shredded
• 2 tbsp fresh coriander, chopped
• 1 lime, cut into wedges

Yogurt Lime Drizzle

• 80 g 0% Greek yogurt
• 1 tbsp lime juice
• ½ tsp garlic powder
• Pinch of salt

Optional Toppings

• Sliced jalapeños
• Chili flakes
• Extra fresh coriander

Instructions

1. Preheat the oven to 200°C (180°C fan) and line a baking tray with baking paper.
2. Toss the sweet potato with the olive oil, smoked paprika, cumin, salt and pepper. Spread onto the baking tray and roast for 25–30 minutes, turning halfway through, until tender with lightly caramelised edges.
3. Meanwhile, whisk together the Greek yogurt, lime juice, garlic powder and a pinch of salt. Refrigerate until ready to serve.
4. Heat the olive oil in a large frying pan over medium-high heat. Add the garlic and cook for 30 seconds until fragrant.
5. Add the beef mince and cook for 6–8 minutes, breaking it up with a spoon until browned.
6. Stir in the smoked paprika, cumin, oregano, tomato purée and beef stock. Simmer for 3–4 minutes until the sauce lightly coats the beef.
7. Stir the kidney beans into the beef mixture and cook for 2 minutes until heated through.
8. Divide the shredded lettuce between two bowls. Arrange the roasted sweet potato, beef and bean mixture, cherry tomatoes, sweetcorn, avocado and red onion on top.
9. Finish with the yogurt lime drizzle, fresh coriander and lime wedges for squeezing over just before eating.

Chloe's Tip 💚

Warm the kidney beans with the beef instead of adding them cold. They'll soak up the smoky seasoning and blend beautifully into the filling.

Meal Prep

Store the beef and bean mixture, roasted sweet potato and fresh toppings in separate airtight containers in the fridge for up to 3 days. Assemble just before serving and add the avocado fresh to keep it from browning.

Easy Substitution

• Swap the beef mince for lean turkey mince or chicken mince, or replace the sweet potato with roasted butternut squash. 
• Black beans also work perfectly if you don't have kidney beans on hand.

Approximate Nutrition (Per Serving)

• Calories: ~630 kcal
• Protein: ~40 g
• Carbohydrates: ~50 g
• Fat: ~23 g
• Fibre: ~14 g