3 Healthy Lunches That’ll Fuel Your Body – Before Or After Your Workout

by | Feb 25, 2014 | Food & Nutrition, Recipes

Your abs will thank you…

Turkey Ciabatta

Prep time: 4 min; cook time: 0 min

What You Need

1 tbsp pesto
1 ciabatta roll
¼ cup baby spinach leaves
60g lean turkey, sliced
1 slice low-fat mozzarella
3 slices gherkin


Spread the pesto on the ciabatta roll. Layer on the spinach leaves, turkey, cheese and gherkin slices.

Per 255g serving: 2 215kJ , 15g fat (6g sat), 1 670mg sodium, 68g carbs, 3g fibre, 9g sugars, 32g protein

Better-For-You Egg Salad

Prep time: 15 min; cook time: 10 min

What You Need

4 large eggs
240g soft silken tofu
4 tsp brown mustard
½ tsp salt
⅛ tsp chilli sauce
⅓ cup onion, minced
¼ cup parsley, chopped


1/ In a medium pot, place the eggs in cold water to cover by several centimetres. Bring to the boil over high heat. Remove from the heat, cover and let stand for 12 minutes. Run the eggs under cold water until chilled. Peel, halve and transfer to a bowl.
2/ Add the tofu, mustard, salt and chilli sauce, and mash with a potato masher until some small chunks remain. Fold in the onion and parsley. Cover and chill until serving time.

Per 459g serving: 2 006kJ , 26g fat (7g sat), 300mg sodium, 24g carbs, 2g fibre, 11g sugars, 38g protein

Berry Goat’s Cheese Salad

Prep time: 15 min; cook time 10 min

What You Need

For the dressing:
¼ cup strawberries,
1 tbsp fresh orange juice
1½ tsp red wine vinegar
½ tsp orange zest
½ tsp sugar
2 tbsp fat-free plain
Greek yoghurt
1 large pinch salt
Combine all ingredients in a blender until smooth.

For the salad:
1 tbsp pecan nuts
3 cups baby spinach leaves
½ cup strawberries, halved
½ cup blueberries
1 yellow tomato, cut into eighths
2 radishes, thinly sliced
1 boneless, skinless chicken breast (180g), grilled
1 tsp crumbled goat’s cheese


1/ Toast the pecan nuts in a 200°C oven for two minutes. Remove from the oven and set aside. In a large bowl, combine the spinach, berries, tomato and radishes. Drizzle with the dressing. Toss gently.
2/ Divide the salad between two plates. Top with chicken, nuts and goat’s cheese.

Serves 2. Per 754g serving: 2 110kJ, 17g fat (6g sat), 495mg sodium, 40g carbs, 10g fibre, 12g sugars, 52g protein

Try these 4 delicious desk lunches that don’t involve bread. Plus: 5 speedy detox lunches that taste amazing hot or cold!

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