1. Lunch- Super Salmon Salad
Ingredients (serves 1)
Method
100g cooked salmon
10g sesame seeds
10g mixed seeds
60g spinach
10ml virgin olive oil
1 lemon
Pinch of smoked paprika or chilli flakes
½ avocado sliced
3 strawberries sliced
Heat the salmon through in a hot, dry non-stick pan for 2 minutes, stirring frequently.
Toss in the sesame seeds and mixed seeds, and cook lightly for a further 2 minutes, again stirring frequently.
Put the spinach in a bowl, drizzle with the olive oil and top with the salmon mixture.
Add a squeeze of lemon and a pinch of smoked paprika or chilli flakes to taste. Place the sliced strawberries over the salad for extra sweetness.

2. Lunch- Pan-fried Chicken Salad
Ingredients (serves 1)
Method
1 chicken breast
10ml virgin olive oil
4 cherry tomatoes
5cm cucumber
1 spring onion
½ an avocado
40g sugar snap peas
35g mixed leaves
½ a lime
Add 6 cashew nuts for extra crunch.
Dice the chicken breast and then fry in the olive oil over a medium-high heat for 3-4 minutes on each side, until cooked through.
Meanwhile, halve the tomatoes, dice the cucumber, and thinly slice the spring onion.
Scoop the avocado out of its skin, and chop into cubes.
Wash the sugar snap peas and mixed leaves, then toss with all the other ingredients in a bowl.
Serve with a squeeze of lime and sprinkle the cashew nuts over.

3. Lunch- Hearty Healthy Soup
Ingredients (serves 1)
Method
1 white onion
3 medium carrots
4 sticks of celery
5g garlic purée
120g chickpeas
8 cherry tomatoes
750ml water
2 slices rye bread (1 with each portion of soup)
Small handful of spinach
Dice the onion, carrot and celery and place in a non-stick pan with the garlic. Dry fry (no oil) over a medium heat.
Drain the chickpeas and halve the cherry tomatoes, add to the pan and continue cooking until all the ingredients are softened.
Add 750ml water to a large non-stick pan and bring to the boil. Add the fried ingredients, turn down the heat slightly and simmer for 20 minutes.
Tip the simmered vegetables and chickpeas into a blender and blend until you’ve got your desired soup consistency.
Serve half of the vegetable soup with a slice of rye bread (or toast if preferred), and top with a handful of spinach for lunch today.

4. Lunch- Cheese and Tomato Toastie
Ingredients (serves 1)
Method
4 cherry tomatoes
A few sprigs of thyme
10ml virgin olive oil
2 slices rye bread
50g feta cheese
¼ white onion (optional)
Pinch of black pepper
½ avocado
½ tsp green pesto
Quarter the cherry tomatoes and place in a bowl along with the thyme, pesto and olive oil. Leave them to sit for 2 minutes, then mix together.
Cover a baking tray with foil and place the 2 slices of rye bread in the centre.
Place the cherry tomatoes and sliced avocado onto the slices of rye bread.
Crumble the feta cheese over the top.

5. Lunch- Prawn Salad
Ingredients (serves 1)
Method
100g cooked prawns
10g sesame seeds
10g mixed seeds
60g spinach
10ml virgin olive oil
1 lemon
Pinch of smoked paprika
½ avocado cubed.
Heat the salmon through in a hot, dry non-stick pan for 2 minutes, stirring frequently.
Toss in the sesame seeds and mixed seeds, and cook lightly for a further 2 minutes, again stirring frequently.
Put the spinach in a bowl, drizzle with the olive oil and top with the salmon mixture.
Add a squeeze of lemon and a pinch of smoked paprika.

6. Lunch- Amber Soup
Ingredients (2 servings)
Method
5g garlic purée
20ml virgin olive oil
2 sticks of celery
200g butternut squash, peeled and diced
50g red lentils
8 cherry tomatoes
500ml water
½ a vegetable stock cube
2 slices rye bread (1 with each portion of soup)
Put the garlic purée and a splash of olive oil in a saucepan over a high heat.
Cut the celery into small pieces and add to the pan along with the diced butternut squash. Cook through for around 2 minutes, stirring continuously.
Add the lentils and continue cooking, and stirring, for a further 2 minutes.
Turn the heat down to medium.
Halve the cherry tomatoes and add to the pan, along with the water and crumble in half a stock cube. Season with black pepper, stir well until the stock cube has dissolved, and simmer for around 10 minutes.
Drain the liquid off into a jug (this is the stock), leaving the vegetables behind in the saucepan.
Blend the vegetables (either in the pan or in a blender), adding the stock slowly until you get the desired consistency.
Serve half the soup with one slice of rye bread (toasted if preferred).
Keep the remaining soup in the fridge for later.

7. Lunch- Sweet Chili Prawns
Ingredients (Serves 1)
Method
75g rice noodles
100g prawns
1 lime
Pinch of black pepper
Pinch of chilli flakes
5g garlic purée
30g sugar snap peas
20ml sweet chilli sauce
5g ginger
Put the rice noodles in a pan over a medium heat and cover with boiling water. Cook, stirring gently to separate the noodles, until they’re just tender (this will take 3-7 minutes).
Place the prawns in a bowl and squeeze over the juice of half the lime. Add pepper and chilli flakes to taste.
Drain the cooked noodles and return to the pan. Add the garlic purée and mix thoroughly over a low heat.
Slice the sugar snap peas thinly lengthways, add to the pan of warm noodles, along with the prawns, the juice of the rest of the lime, and the sweet chilli sauce.
Grate in the ginger and mix everything together well, then serve immediately.

8. Lunch- Tuna Salad
Ingredients (serves 1)
Method
½ tin of chickpeas
1 tin tuna
2 tbsp hummus
3 pinches of basil
½ avocado
1/3 iceberg lettuce, cut into size pieces of your choice
1 Mini Multi-Seed & Cereal Pitta
Drain and rinse the chickpeas and place them into a mixing bowl.
Add the tuna, hummus and basil leaves and stir to combine.
Serve with the lettuce leaves and avocado.
You can spoon into the pitta or eat the pitta on the side.
Pitta’s taste better lightly toasted.

9. Lunch- Pesto Chicken Salad
Ingredients (Serves 1)
Method
1 chicken breast
20ml red pesto
6 cherry tomatoes
60g mixed leaves
10ml virgin olive oil
 1tbsp. Crème fraiche
Preheat the oven to 180oC, gas mark 4.
Dice the chicken breast and place the pieces in a bowl, spoon in the red pesto and crème fraiche - mix well to thoroughly coat the chicken.
Place a layer of foil on a baking tray, add the chicken pieces, then bake in the oven for 10 minutes, or until cooked through.
Halve the cherry tomatoes, add to a serving bowl with the mixed salad leaves and the olive oil, and toss together.
Mix the warm chicken pieces in the salad and drizzle any remaining pesto sauce from the baking tray over the salad.

10. Lunch- Oriental Steak Wraps
Ingredients (Serves 1)
Method
 10ml virgin olive oil
1 rump steak
10g crushed cashew nuts
10ml soy sauce
Pinch of chilli flakes
4 gem lettuce leaves
¼ sliced red and yellow peppers
Heat the olive oil in a frying pan over a medium heat.
Add the steak and sliced peppers and cook each side for 3 minutes if you like it medium-rare, or 4 minutes if you prefer it medium.
Crush the cashew nuts and add to the pan. Cook for 30 seconds, shaking the pan to stop them sticking, then take off the heat.
Remove the steak and cut into thin strips, put in a bowl and mix well with the cashew nuts, soy sauce and chilli flakes and peppers until well coated.
Divide the steak between the 4 lettuce leaves, roll up tight and enjoy!