How Do I Manage My Health with My Busy Schedule?
Eating guidelines are simple - five serves of fruit and vegetables a day, small portions, whole grains - most of us are familiar with what is healthy. But it’s easier said than done. Good food and a mix of protein, veggies and whole grain can keep you feeling full and give you lasting energy and the nutrition you need. It can be quick and easy to prepare, here are some tips:
Use the same ingredients from dinner to prepare lunch for the next day
Try for a mix of different coloured veggies - variety is healthy.
Pre-prepare salads and store them in the fridge (see recipe below) to use during the week
Use natural flavouring like garlic and lemon - yoghurt, garlic, lemon and tahini make a tasty dressing that you can put on chicken or salad
Whole grains like brown rice, pearl barley, quinoa, wholemeal bread, and wholemeal pasta release energy slowly through the day and keep you fuller
Fruit can be a great substitute when you’re craving something sweet
Lean protein like chicken really fills you up
Freezing extra dinner portions in single plastic containers really save you time and money by reducing the need for take-away
Easy, Delicious and Healthy Lunch Ideas
Jar Chicken Salad
Prepare in a jar or plastic container for a fresh fun salad to go
125g cooked chicken breast, sliced
1/2 cup cooked pearl barley (you can use any other wholemeal carb)
1 cup baby spinach
1 small beetroot grated
1 red apple grated
5 walnuts roughly chopped
2 tbsp. low-fat yogurt
2 tsp. honey
2 tsp white wine vinegar
If you don’t have leftover chicken from dinner, pan fry the chicken with a light drizzle of oil and season with pepper. You could also poach the chicken by cooking in fry pan with about an inch of water
Put the pearl barley to boil and cook. While that is cooking, grate the beetroot and apple and set aside.
In a small bowl, mix the yogurt, honey, lemon and vinegar for the dressing
Grab a jar or plastic container. Put the barley on the bottom, then the beetroot.
Pour in the salad dressing.
Put in the chicken and the apple
Put in remaining spinach and walnuts
Put the lid on and put the salad in the fridge - it will keep for a couple of days
Lebanese Mixed Plate
125g cooked lamb, beef or chicken, cubed. Spiced with 2 tsp. garlic salt, paprika, pinch of salt and pepper and squeeze of lemon
1/2 cup cooked brown rice
1 cup parsley, chopped
4 mint leaves, finely chopped
1 tomato finely diced
1 spring onion finely chopped
2 tbsp. hummus
1/2 red onion sliced
2 tbsp. low-fat yoghurt
1 small crushed garlic clove
Cook the the cubed meat until it has a beautiful brown/golden colour and set aside. Cook the brown rice and set aside when cooked.
To make the tabouleh, in a bowl combine the chopped parsley, mint, tomato and spring onions and mix well. Drizzle some olive oil and season with salt and pepper and mix through. Set aside.
In a small bowl combine crushed garlic and yogurt
Time to construct. Grab a plastic container, place the brown rice in one corner and put the cooked meat on top. In the opposite corner spoon the tabouleh and compact it into the corner to create a gap in the middle of the container. In the middle, spoon the garlic yogurt and hummus on opposite ends. Between them place the chopped red onion. Close the lid and eat cold or fresh.