Lunches are one of the simplest meals to make, they can be left over dinner from the night before or just a very simple little put together of ingredients. Hopefully these short and sweet recipes will keep hunger at bay until snack and not let those sugar cravings rear their ugly heads!


Chicken and bacon tortilla wrap

Using one large wrap, mash half avocado and spread on the wrap, then in the centre of the wrap add 100g (one palm size) of chopped cooked chicken, sprinkle with finely chopped one slice of bacon, red pepper, cucumber, grated carrots and one tablespoon of yogurt. Fold in the bottom of the wrap and then proceed to roll. Cut in half and its ready to eat! For extra flavourings you can add paprika to the yogurt.

**If you're not training, swap the tortilla wrap for a lettuce leaf and wrap one chicken breast and one chopped ration of bacon with half avocado. Add tablespoon of natural yogurt.


Salmon, vegetables and sweet potato

In a baking tray lined with tin foil, throw in a shop bought tray of Mediterranean vegetables and one chopped sweet potato (optional). Cook for 40 minutes (whilst you get ready for work or the night before). Bake the salmon for 20 minutes.

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Spinach and bacon frittata

  • spinach 80g

  • frozen peas 75g

  • eggs 4

  • olive oil 2 tsp

  • streaky bacon 2 rashers, thinly sliced

  • garlic 1 clove, thinly sliced

  • red chilli ½, deseeded and thinly sliced

  • roasted red peppers from a jar 2, chopped

  • mature cheddar 35g, grated

  • rocket dressed, to serve

Put the spinach into a colander and pour over 1 /2 a kettle of just-boiled water to wilt. Leave until cool enough to handle then squeeze out as much water as possible. Tip into a small blender or food processor.

Put the peas into a small bowl, pour over enough just-boiled water to cover, leave for 2-3 minutes, then drain. Add to the spinach in the blender with one of the eggs and lots of seasoning. Whizz until completely smooth, then add in the remaining eggs and pulse until combined.

Heat the grill to medium-high. Heat the oil in a small non-stick, ovenproof frying pan and fry the bacon for 5 minutes until crisp. Add the garlic and chilli, and cook for 2 minutes, then tip in the spinach mixture. Cook gently for a minute until the bottom is set, then sprinkle the red peppers over the top. Cook for another few minutes until the bottom is lightly golden. Sprinkle with the cheddar and put under the grill for 2-3 minutes until cooked through and golden on top. Cut into wedges and serve with the dressed rocket.


Cajun Prawn and Courgetti

1 onion

3 garlic cloves

1 Red pepper

Canyenne Pepper



Butternut noodles or Courgette noodles

Prawns/ tofu

Chop finley and fry the onion and garlic cloves and red pepper until soft. Add one tablespoon of cayenne pepper and one tablespoon of paprika. Once all veg is soft, add prawns/tofu and cook for 3-5 minutes on a high heat.

Once cooked, put on to the side. Boil the kettle, and add to a pan with the butternut squash/courgette noodles. Cook for 5 minutes.

Serve and enjoy!