100 Days of Easy Lunches

Fish Lunches

1. Prawn cocktail: 170g pot reduced fat prawn cocktail on a large green salad.
2. Tinned sardines: 120g tin sardines in tomato sauce on a salad of rocket, tomatoes, and peppers and 10 black olives.
3. Simple Salad: 100-150g tuna, salmon or 200g prawns with unlimited salad and 1 tbsp. dressing, topped with 1 tbsp. seeds.
4. Soup: 300g vegetable soup + 125g prawns or crab, or 75g flaked salmon mixed in, + 75g cooked, chopped new potatoes or ½ a high fibre bread roll.
5. Avocado Prawns: Half an avocado & 150g cooked prawns, on a large salad with a squeeze of lemon or lime juice, with 2 tbsp. Greek yoghurt mixed with ketchup.
6. Wrap: 100g tinned tuna mixed with chopped peppers and 1 tsp dressing, in 1 small whole-wheat tortilla and served with unlimited salad.
7. Tinned tuna nicoise: 75g can tuna, a hard-boiled egg and 10 black olives on a big green salad with green beans and 1 tbsp. low fat dressing or balsamic vinegar.
8. Salmon & pineapple: 170g tin pink salmon and 100g chopped pineapple on a bed of leafy greens and grated carrot, dressed in soy sauce.
9. Tuna steak: 150g tuna steak with rocket and cold roast vegetables dressed in balsamic vinegar.
10. Mackerel: 100g fresh smoked mackerel fillets flaked on top of a large watercress, mixed pepper and cucumber salad dressed in lemon juice.
11. Crab & Sweetcorn: 170g tin of crabmeat mixed with 100g sweetcorn and 1 tbsp. mayonnaise. Serve on top of a big green salad with cold cooked broccoli.
12. Fish fingers: 4 Birds Eye (or 3 larger) fish fingers with a green salad and 3 tbsp. peas.
13. Fish cakes: 2 small or 1 large good quality fishcake with a green salad and 3 tbsp. peas.
14. Coconut prawns: roll 200g raw king prawns in egg then 20g desiccated coconut, bake at 180˚c for 20 minutes or until pink, serve with salad or vegetables.
15. Kippers: 150g smoked, grilled kippers on wilted spinach & mushrooms.
16. Pate: 100g pot of fish pate with various crudité.
17. Jacket potato: 120g potato or sweet potato, baked with skin on, with 100g tuna or 150g prawns, a large salad, and 1 tbsp. dressing.
18. Fish tacos: flake 200g cooked white fish with 1 tsp. each sour cream, lime juice and pinch of chilli & paprika. Wrap in 4 large lettuce leaves and serve with 2 tbsp. guacamole and chopped mixed peppers.
19. Mediterranean stuffed peppers: Mix 130g (drained weight) tinned tuna with a level tbsp. olive tapenade and a tbsp. white wine vinegar. Stuff into two cored bell pepper halves, serve with rocket and tomatoes.
20. Tuna melt: halve a large beefsteak tomato and scoop out the middle. Mix the flesh with 130g tinned tuna, ½ tsp oregano and season, spoon back into the tomato halves, top with 25g grated cheddar, grill until melted, serve with salad.

Poultry Lunches

21. Leftover roast: 100g leftover roast chicken and 1 heaped tbsp. crumbled stuffing on a salad of leafy greens, chopped apple and celery.
22. Chicken or turkey wraps: 100g sliced sandwich meat spread with ½ a mashed avocado and some grated carrot, then rolled up. Serve with salad.
23. Simple Salad: 100-150g skinless chicken or turkey with unlimited salad and 1 tbsp. dressing, topped with 1 tbsp. seeds.
24. Soup: 300g vegetable soup + 100g shredded chicken or turkey mixed in, + 75g cooked, chopped new potatoes or ½ a high fibre bread roll.
25. Turkey Avocado salad: Half a sliced avocado & 120g sliced turkey, on a large salad, with 2 tbsp. Greek yoghurt mixed with lemon juice and dill, salt & pepper.
26. Enchilada Chicken Mango Salad: Mash ¼ small avocado with salt & pepper and a little paprika. Mix in 100g shredded cooked chicken and ½ a chopped mango, wrap in large romaine lettuce leaves and serve with some sliced mixed peppers.
27. Paleo Lettuce Wrap: Stir fry 100g shredded chicken with 100g chopped mushrooms, a chopped spring onion, a garlic clove and a splash of soy sauce.
28. Lemon Chicken: Stir fry 100g chicken with the juice of half a lemon, a garlic clove, a splash of soy sauce and ½ tsp. coriander. Serve on a large green salad with ½ an avocado and 100g cooked tenderstem broccoli.
29. Wrap: 100g lean chicken or turkey with chopped celery and 1 tsp dressing, in 1 small whole-wheat tortilla and served with unlimited salad.
30. Chicken legs: 3 small or 2 large skinless chicken legs spread with 1 tbsp. bbq sauce, roast, baked or bbq, served with salad.
31. Jacket potato: 120g potato or sweet potato, baked with skin on, with 100g skinless chicken or turkey, a large salad, and 1 tbsp. dressing.
32. BLT Chicken Salad: 100g lean chicken breast and one lean slice back bacon, sliced, on a salad of lettuce, cucumber and tomato, with a tbsp. dressing or a tsp. mayonnaise.
33. Turkey cauli rice salad: mix 150g cauliflower rice (raw or cooked & chilled) with 150g shredded turkey, 50g pomegranate seeds, a tbsp. fresh parsley, tbsp. white wine vinegar and salt & pepper.
34. Konjac pasta salad: mix a pack of drained konjac pasta with 100g shredded chicken and 100g tomato pasta sauce, and 10 halved black olives. Top with 1 tbsp. parmesan and serve with a green salad.
35. Chicken & sweetcorn salad: 130g chicken and 80g tinned sweetcorn on a salad of lettuce, sugar snap peas and chopped peppers, with 1 tbsp. dressing.
36. Creamy Chicken soup: simmer 200g cauliflower in 150ml chicken stock and 150ml milk until very soft, then blend. Stir in 150g shredded cooked chicken and bring to a boil before serving.
37. Sandwich Fillers: 150g either chicken & bacon or chicken & sweetcorn ready-made sandwich filler on a large side salad.
38. Deli Chicken Pieces: 150-200g pack ready to eat chicken pieces (e.g. tandoori, Chinese, Mexican) with a large side salad and a pot of fruit salad.
39. Chicken in Breadcrumbs: 1 chicken fillet in breadcrumbs, or chicken Kiev, with a large side salad.
40. Hoisin duck wraps: spread 2 large lettuce leaves with 4 tsp. hoisin sauce and sprinkle over 150g shredded skinless duck. Serve with mange tout and chopped mixed peppers.

Meat Lunches

41. Sausages: 3 small or 2 medium sausages with 100g potato or sweet potato wedges, plus salad or vegetables, + a tbsp. ketchup if you want!
42. Simple Salad: 100-150g lean beef or other meat with unlimited salad and 1 tbsp. dressing, topped with 1 tbsp. seeds.
43. Hot Dogs: 3 average American style hot dog sausages wrapped in large lettuce leaves, with fried onions and tomatoes (ketchup and mustard optional)
44. Soup: 300g vegetable soup + 100g leftover beef, pork or lamb mixed in, + 75g cooked, chopped new potatoes or ½ a high fibre bread roll.
45. Beef salad: Half an avocado & 100g lean beef, on a large salad, with 2 tbsp. Greek yoghurt mixed with wholegrain mustard.
46. All Day Breakfast: 1 lean sausage or slice of lean back bacon, one egg (or an extra sausage or bacon slice), 1 slice high fibre bread or 100g baked beans, + unlimited mushrooms and tomatoes
47. Stuffed Peppers: chop and fry two lean bacon slices. Mix with half a mashed avocado (plus optional lime juice & hot sauce) and stuff two cored bell pepper halves. Serve with a green salad.
48. Taco Salad: 100g cooked lean beef mince, on a salad of lettuce, peppers and tomatoes, topped with 25g grated cheddar cheese OR 2 tbsp. sour cream OR ½ small avocado, add chilli sauce if liked.
49. Wrap: 100g lean beef or other sliced meat, mixed with chopped peppers and 1 tsp. dressing, in 1 small whole-wheat tortilla and served with unlimited salad.
50. Jacket potato: 120g potato or sweet potato, baked with skin on, with 100g lean cooked mince or sliced meat, a large salad, and 1 tbsp. dressing.
51. Pâté: 170g pot reduced fat Brussels pate with assorted crudité.
52. Beef noodle salad: mix a pack of drained konjac noodles (or vegetable noodles) with 100g leftover beef, mange tout, baby sweetcorn, chopped spring onions and tender stem broccoli. Dress with soy sauce and rice vinegar.
53. Lamb cauli rice salad: 150g cauliflower rice (raw or cooked & cooled), with 100g lean lamb mince, 50g diced courgette, a handful chopped fresh mint, 10 halved green olives, and a tbsp. lemon juice stirred through.
54. Konjac pasta salad: a pack of drained konjac pasta with 100g chopped gammon, chopped peppers, 100g chopped pineapple and a green salad.
55. Ham & sweetcorn: 100g cooked chopped gammon and 100g tinned sweetcorn on a large green salad, with ¼ sliced avocado.
56. Pork & Apple: 100g lean leftover roast pork with a sliced apple, 2 tbsp. stuffing, and chopped celery on leafy greens, dressed in a mix of 1 tbsp. cider vinegar and 1 tsp. wholegrain mustard, salt & pepper.
57. Lamb burger: Lamb quarter pounder burger on a large green salad with grated beetroot and carrot, topped with a large dollop of fat free Greek yoghurt mixed with a tsp. mint sauce.
58. Dipping Meatballs: 4-6 pork or beef meatballs, with assorted crudité, and 60g tomato salsa for dipping.

Cheese & Egg Lunches

59. Avocado with eggs: 1 small ripe avocado, halved and pitted, with 2 eggs cracked into the hollows (on a lined baking tray to catch egg drips). Bake until the eggs are cooked, serve with a large green salad.
60. Pancakes: 2 eggs, 25g oats, and your choice of herbs, spices or seasonings (try curry powder, or Chinese spice + soy, or lemon, dill + salt + pepper), with a large salad.
61. Simple Salad: 2 hard-boiled eggs, sliced with unlimited salad and 1 tbsp. dressing, topped with 10 olives.
62. Soup: 300g vegetable soup + 2 hard-boiled eggs mixed in or 35g cheddar cheese on top, + 75g cooked, chopped new potatoes or ½ a high fibre bread roll.
63. Egg & Avocado salad: Half an avocado and 2 hard-boiled eggs, on a large salad, with 2 tbsp. Greek yoghurt mixed with ketchup.
64. Scrambled eggs or an omelette: 4 egg whites or 2 whole eggs + 50g chopped meat or fish (or vegetarian protein, 20g if using cheddar), + unlimited vegetables or salad, + 2 level tbsp. kidney beans.
65. Cheese & Crackers: 2 oat bran or flaxseed crispbreads + 50g reduced fat cheese or 150g cottage cheese, + unlimited raw vegetables or salad.
66. Broccoli Cheese Soup: simmer 200g broccoli in 200ml vegetable stock & 200ml milk, ¼ tsp. mustard powder and ½ tsp. chives. Blend then stir in 50g grates cheddar cheese until melted. Serves 1.
67. Wrap: 2 chopped hard boiled eggs mixed with chopped spring onions and 1 tsp dressing, in 1 small whole-wheat tortilla and served with unlimited salad.
68. Wrap: 100g cottage cheese, mixed with chopped peppers and pineapple, and 1 tsp. dressing, in 1 small whole-wheat tortilla and served with unlimited salad.
69. Cauliflower Cheese: 300g portion of cauliflower cheese (average homemade or ready meal, around 300 calories) with a large side salad.
70. Aubergine & goats cheese: bake a small aubergine that has been sliced into 4 lengthways for 30 minutes or until almost soft. Spread with 1 tbsp. onion chutney and 75g crumbled goats cheese, return to the oven until the cheese is warm. Serve with rocket dressed in balsamic vinegar.
71. Mozzarella mushroom pizza: bake two large flat mushrooms for 20 minutes. Top with 2 tbsp. tomato puree and 100g reduced fat mozzarella and a sprinkle of oregano. Return to the oven until melted, serve with rocket and sliced tomatoes.
72. Cream cheese boats: slice half a cucumber lengthways and scoop out the middle, making two long ‘boats’. Mash the cucumber middle into 200g light cream cheese and a tsp. dill and fill the boats. Serve any extra cream cheese mix on the side.
73. Ants on a log: fill 4 large celery sticks with 150g light cream cheese, top with 30g raisins.
74. Ricotta Roll Ups: use a peeler to make slices from 2 small or 1 large courgette. Make parcels by using the strips to wrap up 100g ricotta cheese (mix with a flavour such as tomato puree of herbs if you like). Serve with chopped tomatoes dressed in balsamic vinegar.
75. Courgetti cream cheese: stir 200g light cream cheese into a 250g pack of courgette spaghetti, top with a tbsp. grated parmesan.
76. Ploughman’s: 50g cheddar cheese, a small (40g) seeded bread roll, with celery sticks, pickled onions, cucumber, tomatoes and a tbsp. pickle.
77. Jacket potato: 120g potato or sweet potato, baked with skin on, with 60g grilled halloumi, a large salad with rocket and roast tomatoes, and 1 tbsp. balsamic vinegar.
78. Paneer cauli rice salad: mix 150g raw or cooled cooked cauliflower rice with 75g grilled diced paneer cheese, sliced cooked green beans, a tbsp. raisins, a tsp curry powder, top with 2 tbsp. low fat natural yogurt.
79. Goats cheese pear walnut salad: 60g goat’s cheese, a tbsp. chopped walnuts, and a sliced pear on a salad of rocket and mange tout, dressed in a tbsp. cider vinegar and salt & pepper.
80. Mushroom Pâté: 170g pack mushroom and cream cheese pate with assorted crudité.

Vegan Lunches

81. Hummus Broccoli: 200g steamed broccoli tossed in 150g reduced fat hummus, on a couple of handfuls of rocket (drizzle with hot chilli sauce – optional)
82. Soup: 300g vegetable soup + 200g tinned kidney or black beans or chickpeas mixed in.
83. Falafels: 6 baked falafels on rocket, grated carrot, and cucumber + 1 tbsp. dressing.
84. Black bean + mango: mix 200g drained tinned black beans with half a diced mango, a sliced spring onion, a handful chopped fresh coriander and a diced yellow pepper. Serve on top of two handfuls of leafy greens, dress with lime juice & cayenne or hot sauce (optional), and top with a tbsp. pumpkin seeds.
85. Crackers & Dip: 2 flax crackers and 70g bean & chilli dip with assorted salad & crudité.
86. Quinoa Pilaf: Boil 25g (dry) quinoa with vegetable stock, stir in 100g tinned chickpeas, 15g chopped Brazil nuts and a chopped bell pepper. Serve with a large green salad.
87. Pancakes: mix together 25g ground flax, 25g coconut flour, and 100g silken tofu (add water or almond milk to thin if needed) with your choice of herbs, spices, or flavourings such as tomato puree, curry powder, Worcestershire sauce. Fry in a non-stick pan and serve with a large salad.
88. Tofu scramble: roughly mash 200g firm tofu then stir fry with 100g frozen peas and 100g sliced mushrooms. Sprinkle with 2 tbsp. nutritional yeast.
89. Bean burger: one quality bean burger topped with tomato and wrapped in a large lettuce leaf, served with unlimited salad and a tbsp. salsa or ketchup.
90. Simple Salad: 100-150g grilled tofu or tempeh basted with a tbsp. bbq sauce, with unlimited salad and 1 tbsp. dressing, topped with 1 tbsp. seeds.
91. Soup: 300g chunky vegetable soup + 150g cooked diced tempeh or tofu mixed in.
92. Avocado, Quorn & Hummus. Half an avocado & 100g grilled tofu or Quorn on a large salad, with 2 tbsp. low fat hummus.
93. Creamy Tomato Soup: sauté a chopped onion in 1 tsp. oil until soft. Stir in a can of chopped tomatoes and 240g (drained weight) can of cannellini beans. Bring to a simmer and then blend, adding a little water if needed.
94. Cream of Asparagus Soup: Boil a large chopped leek and 150g pack asparagus in 300ml vegetable stock. Blend, then whisk in 50g unflavoured pea protein, season and serve.
95. Wrap: 60g soy cream cheese mixed with 100g kidney beans and chopped peppers, wrapped in a large lettuce leaf, and served with unlimited salad.
96. Refried beans: use large lettuce leaves to wrap 300g refried beans and chopped mixed peppers.
97. Bean Salad: 200g dressed mixed bean salad (store bought) on a pile of leafy greens and cherry tomatoes.
98. Jacket potato: 120g potato or sweet potato, baked with skin on, with 60g grated soya hard cheese, a large salad, and 1 tbsp. dressing.
99. Cauli rice salad: mix 100g cauliflower rice (raw or cooked & chilled) with 100g cooked broccoli florets, 100g drained chickpeas, 15g chopped peanuts, a handful chopped fresh coriander, a sprinkle of paprika and a dressing made of a tbsp. reduced fat hummus, a tbsp. lemon juice, salt & pepper.
100. Tofu kebabs. 200g firm tofu, cubed, threaded on to skewers with chopped peppers and red onion, brushed with olive oil and soy sauce, and sprinkled with 1 tbsp. sesame seeds before grilling, serve with a green salad.