Simple Greek Salad

Online Personal Trainer Lunch Recipes - Simple Greek Salad

Serves: 1

Shopping & Ingredients List:

50g Kos Lettuce, shredded

100g Feta, crumbled

1 small Red Onion, in rings

70g Cucumber, chopped

3 Baby Plum Tomatoes, quartered

35g Black Olives, chopped

½ tbsp White Wine Vinegar

½ tsbp Balsamic Vinegar

Method

In small bowl mix together the balsamic & white wine vinegar. In a large bowl toss all the salad ingredients together with the vinegar dressing. Suitable for lunchboxes.

Macro info per serving

Protein
19g

Carbs
33g

Fat
27g

Energy
451Kcal

Salmon Fishcakes

Online Personal Trainer Lunch Recipes - Salmon Fishcakes

Serves: 2

Shopping & Ingredients List:

418g tin Salmon

1 Egg, beaten

1 small Onion, finely diced

60g Almond Flour

1 tbsp Olive Oil

½ tsp Lemon Juice

1 tsp dried Parsley

½ tsp Ground Peppercorns

Method

1. Drain salmon & reserve liquid. Remove skin & bones & discard.

2. In a bowl mix egg, onion, almond flour, lemon juice, peppercorns, parsley together. Combine well. Add a little reserved juice if necessary to help with binding. Make into 4 fishcakes.

3. In a non-stick frying pan heat olive oil fry fishcakes. Brown on each side. Takes about 5 mins per side.

Macro info per serving

Protein
43.5g

Carbs
6g

Fat
28g

Energy
450Kcal

Hot & Spicy Prawns

Online Personal Trainer Lunch Recipes - Hot & Spicy Prawns

Serves: 2

Shopping & Ingredients List:

1kg Tiger Prawns

4 Garlic Cloves, minced

3 tbsp Olive Oil

1 tsp Paprika

1 tbsp Apple Cider Vinegar

1 tsp Tabasco Sauce

1 tbsp Lemon Juice

2 tbsp fresh Coriander, chopped

Method

1. Mix all the marinade ingredients in a large bowl. Add prawns. Cover & chill in fridge for at least 1 hour.

2. Thread prawns onto metal skewers. Grill on bbq or under a hot grill.

3. Constantly baste with the hot sauce.

4. Turn after 3-4 mins. Total cooking time 6-8 mins. Serve immediately with green salad.

Macro info per serving

Protein
75g

Carbs
1.5g

Fat
16g

Energy
450Kcal

Coconut Chicken

Online Personal Trainer Lunch Recipes - Coconut Chicken

Serves: 2

Shopping & Ingredients List:

425g Chicken Breast, chopped

1 tbsp Olive Oil

3 Garlic Cloves, minced

1 small Onion, diced

200g tinned Coconut Milk

1 tbsp fresh Coriander, chopped

Sauce

1 Garlic Clove, minced

¼ tsp Ground Peppercorns

½ tsp Paprika

25ml White Wine Vinegar

100ml Chicken Stock

1 tsp mixed Italian Herbs

25ml Fish Sauce

1 tbsp Honey

Method

1. In a large deep based non-stick frying pan heat olive oil over a medium heat. Add onions & garlic. Saute for 1-2 mins. Add diced chicken breast & fry for 5-6 mins until evenly browned. Stir & turn chicken pieces occasionally.

2. Using a high powered blender, add all the sauce ingredients & blend until smooth.  Add sauce to the frying pan. Cover & simmer, stir occasionally. Cook for 5 mins.

3. Pour coconut milk over the chicken and allow to simmer for 20 mins. Spoon into bowls & garnish with chopped coriander. Serve immediately.

Macro info per serving

Protein
45g

Carbs
24.5g

Fat
10g

Energy
368Kcal

Balsamic Chicken Salad

Online Personal Trainer Lunch Recipes - Balsamic Chicken Salad

Serves: 1

Shopping & Ingredients List:

150g Cooked Chicken Breast, diced

½ Apple, diced

1 Spring Onion, sliced

10g Chopped Walnuts

30g Celery, chopped

2 Kos Lettuce leaves, shredded

¼ Cucumber, diced

¾ tbsp Balsamic Vinegar

1 tbsp Olive Oil

Method

1. In a small bowl mix together the balsamic vinegar & olive oil.

2. In a large bowl toss together all the ingredients with the salad dressing. Suitable for a packed lunch.

Macro info per serving

Protein
36g

Carbs
17g

Fat
15g

Energy
347Kcal

Salmon & Egg Roll

Online Personal Trainer Lunch Recipes - Salmon & Egg Roll

Serves: 1

Shopping & Ingredients List:

2 large Eggs, beaten

1 tbsp fresh Dill, chopped

1 tsp Olive Oil

2 tbsp fat free Greek Yogurt

a little grated zest & a squeeze of Lemon juice

40g Smoked Salmon, sliced into strips

a handful of Watercress

Salt & Pepper to own taste

Method

1. In a jug beat the eggs, herb, salt & pepper.

2. Heat a non-stick frying pan, add the oil & then pour in the eggs. Cook for one minute or until the egg on the top has just set. Flip over & cook for a further one minute until the base is golden. Transfer to a board to cool.

3. Mix the yogurt with the lemon zest and juice & plenty of ground black pepper. Scatter the smoked salmon over the egg wrap, top with the leaves & drizzle over the yogurt mix.

4. Roll up the egg wrap & serve. For packed lunches wrap in paper or tin foil to keep.

Macro info per serving

Protein
25g

Carbs
2g

Fat
18g

Energy
270Kcal

Lean & Spicy Beef Burgers

Online Personal Trainer Lunch Recipes - Lean & Spicy Beef Burgers

Serves: 4

Shopping & Ingredients List:

450g Extra Lean Beef Mince*

2 Garlic Cloves, crushed

1 tsp Tomato Puree

1 tsp Dijon Mustard

2 Egg Whites, beaten

1 Chilli, finely chopped

2 Spring Onions, finely chopped

1 tsp Hot Paprika

10g fresh Basil, chopped

Salt & Pepper to season

*Halal & Kosher if meat appropriately sourced

Method

1. In a large bowl, mix together the mince, garlic, tomato puree, mustard, egg, paprika, chilli & onion. Season well.

2. Just before cooking, add the spring onions & basil to the mixture & divide into four patties.

3. Cook them under a high grill for 12 minutes turning halfway through. Serve with green salad.

Macro info per serving

Protein
25.7g

Carbs
1.5g

Fat
5.2g

Energy
156Kcal

Chicken & Sweetcorn Burritos

Online Personal Trainer Lunch Recipes - Chicken & Sweetcorn Burritos

Serves: 4

Shopping & Ingredients List:

225g Chicken Breast Strips*

125g Sweetcorn Kernels

100g tin Pinto Beans, rinsed

100g Ready-to-Eat Quinoa

2 tsp Hot Chilli Sauce

1 Lime, juice only

100g Light Soft Garlic & Herb Cheese

100g White Cabbage, shredded

4 Wholemeal Tortillas*

1 tbsp Olive Oil

20g Coriander Leaves

Pepper to own taste

* Halal & Kosher if meat appropriately sourced

*use gluten-free if required

Method

1. Heat the olive oil in a large non-stick frying pan over a high heat. Add the chicken & stir fry for 2 minutes or until golden. Stir in the sweetcorn & beans & cook until corn is slightly browned.

2. Add the quinoa, chilli sauce, lime juice, soft cheese, cabbage & season with pepper. Cook over a high heat for a few minutes until cheese has melted.

3. Divide the mixture between the tortillas, roll-up & serve immediately.

Macro info per serving

Protein
22.1g

Carbs
39.2g

Fat
12.6g

Energy
296Kcal

Quick Tuna Fishcakes

Online Personal Trainer Lunch Recipes - Quick Tuna Fishcakes

Serves: 4

Shopping & Ingredients List:

250g Potatoes, peeled & diced

2 x 200g tin Tuna, drained & flaked

50g Cheddar Cheese, grated

1 Garlic Clove, crushed

4 Spring Onions, finely chopped

2 tsp dried Thyme

1 small Egg, beaten

4 tbsp Plain Flour*

1 tbsp Olive Oil

½ tsp Cayenne Pepper

Salt & Pepper to season

*use gluten-free flour if required

Method

1. Cook the potatoes in a suacepan of lightly salted boiling water for 10 mins or until tender. Drain well, mash & cool slightly.

2. Flake the tuna. Beat the tuna, cheese, spring onions, garlic, thyme & egg into the mash potatoes. Season with cayenne, salt & pepper.

3. Divide the mixture into 4 even portions & shape into thick 'burgers'. Season the flour with salt & pepper & dust the patties all over with flour.

4. Heat a large non-stick frying pan with the oil until hot, then fry the fishcakes for 5 minutes on each side. Serve with mixed green salad.

Macro info per serving

Protein
22g

Carbs
26.2g

Fat
8.5g

Energy
270Kcal

Cheats Mexican Brunch

Online Personal Trainer Lunch Recipes - Cheats Mexican Brunch

Serves: 4

Shopping & Ingredients List:

1 tbsp Olive Oil

1 Lime, juice only

2 Garlic Cloves, crushed

½ Red Chilli, finely chopped

400g King Prawns, peeled

8 Taco Shells*

1 Romaine Lettuce, shredded

200g Ready-Made Guacamole

200g Ready-Made Tomato Salsa

*use gluten-free if required

Method

1. Mix together the oil, juice, garlic & chilli in a dish. Stir in prawns & marinade for 20 minutes.

2. Heat a non-stick frying pan, add the prawns & cook for 2-3 minutes.

3. Fill the shells with lettuce, prawns & top with guacamole & salsa if desired. Serve 2 shells per person immediately.

Macro info per serving

Protein
17g

Carbs
24g

Fat
14g

Energy
290Kcal

Online Personal Trainer Lunch Recipes - One Dish Roasted Cod

Online Personal Trainer Lunch Recipes - One Dish Roasted Cod

Serves: 4

Shopping & Ingredients List:

400g Courgettes, sliced

2 Red Peppers, chopped

2 Red Onions, in wedges

1 Aubergine, chopped

4 Garlic Cloves, chopped

2 tbsp Olive Oil

300g Cherry Tomatoes, halved

small handful of Basil Leaves, torn

4 x 150g Cod Loins

Salt & Pepper to season

Method

1. Preheat oven to 220c (220 fan), 425f, gas mark 7.

2. Place all the vegetables except the tomatoes & basil, into an ovenproof dish & toss together with the oil & season with salt & pepper. Bake for 16 minutes.

3. Toss through the tomatoes & basil. Nestle the cod loins between the vegetables. Roast for a further 10-12 minutes. Serve immediately.

Macro info per serving

Protein
28.5g

Carbs
16.2g

Fat
8.2g

Energy
253Kcal

Lamb Lollipops

Online Personal Trainer Lunch Recipes - Lamb Lollipops

Serves: 6

Shopping & Ingredients List:

150g Lamb Mince*

350g Turkey Mince*

1 Onion, very finely chopped

6 Garlic Cloves, crushed

1 tsp Ground Ginger

1 tsp Chilli Flakes

½ tsp Chilli Powder

3 tsp Cumin

2 tsp Garam Masala

1 tsp Smoked Paprika

10g fresh Coriander, chopped

In UK most lamb is Halal as imported from New Zealand.

For Kosher lamb & Kosher & Halal turkey source appropriately.

Method

1. Place all the ingredients in a large bowl & mix well using your hands until all the spices & ingredients are evenly distributed throughout the meat.

2. Using metal or pre-soaked wood skewers, take a small amount of meat & shape around the skewer. Should make 8 in total.

3. Cook for 15 minutes on a hot BBQ or under a hot grill. Turning once during the cooking time.

4. Serve with large green salad.

Macro info per serving

Protein
17.5g

Carbs
2.8g

Fat
5.6g

Energy
132Kcal

Quick Mackerel Salad

Online Personal Trainer Lunch Recipes - Quick Mackerel Salad

Serves: 4

Shopping & Ingredients List:

250g Smoked Mackerel Fillets, flaked

250g tin Baby New Potatoes, drained & chopped

4 tbsp Mixed Seeds

2 Celery Sticks, sliced

2 Spring Onions, sliced

2 handfuls Mixed Salad Leaves

Dressing

1 Lemon, juice only

1 tsp Clear Honey

1 tsp Dijon Mustard

Method

1. Mix together the dressing ingredients.

2. Toss the dressing through the salad ingredients & serve immediately. Or use for packed lunch by keeping in a fridge until required.

Macro info per serving

Protein
20.5g

Carbs
22.2g

Fat
25.7g

Energy
403Kcal

Greek Lamb Pittas

Online Personal Trainer Lunch Recipes - Greek Lamb Pittas

Serves: 4

Shopping & Ingredients List:

200g 20% Fat Lamb Mince

250g Turkey Mince

1 tbsp dried Mint

2 tbsp fresh Coriander, chopped

1 tbsp dried Oregano

1 tbsp Garlic, crushed

1 tsp White Wine Vinegar

1 tsp Black Treacle

1 tsp Ground Cumin

¼ tsp Ground Allspice

1 tsp Chilli Flakes

½ tsp Pepper

Salt to own taste

4 x Sainsbury Mini Pitta Breads

*in UK New Zealand sourced lamb is Halal.

For Kosher Lamb & Halal & Kosher Turkey, use appropriate butchers.

Method

1. Preheat cooker grill to high.

2. Place the lamb & turkey mince in a large bowl & mix with the mint, coriander, oregano, garlic, vinegar and black treacle. Season with cumin, allspice, crushed chillies, black pepper & salt - mix well. Shape into 4 burgers.

3. Grill burgers for 8 minutes on each side or until well done & juices run clear.

4. Warm the pitta bread by popping in a toaster for a few seconds. This makes them easier to split open.

5. Serve the burgers in pitta pockets with green salad.

Macro info per serving

Protein
25.2g

Carbs
16.2g

Fat
11g

Energy
265Kcal

BBQ Tiger Prawns

Online Personal Trainer Lunch Recipes - BBQ Tiger Prawns

Serves: 2

Shopping & Ingredients List:

600g Tiger Prawns, peeled

Marinade

2 x Red Chilli, finely chopped

1 tbsp Coconut Oil, melted

3 tsp Fish Sauce

4 Garlic Cloves, crushed

1 tbsp Root Ginger, grated

1 tsp Thai 7 Spice

Method

1. In a bowl mix together the marinade ingredients & add the prawns. Make sure prawns are thoroughly covered in the marinade. Cover the bowl & marinade at room temperature for 60 minutes.

2. Thread the prawns onto pre-soaked bamboo skewers or metal skewers.

3. On a hot barbecue, or a non-stick griddle pan, or under an oven grill, cook prawns for 2 minutes in total. Turning once during the cooking time.

4. Serve on the skewer accompanied with a fresh green salad.

Macro info per serving

Protein
45.5g

Carbs
1.5g

Fat
10g

Energy
282Kcal

Chicken & Mango Salad

Online Personal Trainer Lunch Recipes - Chicken & Mango Salad

Serves: 2

Shopping & Ingredients List:

300g cooked Chicken Breast*, sliced

20g Peanuts

1 Mango, in chunks

2-3 handfuls of Rocket

Dressing

1 tbsp White Wine Vinegar

1 tsp Clear Honey

*Halal & Kosher if meat appropriately sourced

Method

1. Toast peanuts in a non-stick frying pan over a gentle heat until oil has been released & they start to brown & char. Remove from heat & allow to cool.

2. Mix together the dressing & sprinkle over a salad of chicken, mango, peanuts & rocket.

3. Suitable for packed lunches.

Macro info per serving

Protein
48.5g

Carbs
21.5g

Fat
7g

Energy
229Kcal

Sunday Beef in Red Wine

Online Personal Trainer Lunch Recipes - Sunday Beef in Red Wine

Serves: 4

Shopping & Ingredients List:

4 x 150g Lean Beef Steaks*

250ml Red Wine

500ml Beef Stock*

4 Garlic Cloves, chopped

2 tbsp Parsley, chopped

2 tsp Black Pepper

Salt to own taste

Parsley for garnish

*use gluten free stock if required

*Halal & Kosher if meat appropriately sourced

Method

1. Season the beef steaks with salt & pepper to own taste.

2. Mix together the pepper, garlic, wine, parsley & beef stock. 

2. Place steaks in large casserole dish & pour over the stock. Cover & chill in the fridge for at least 12 hours.

3. Preheat oven to 160c (140 fan), 325f, gas mark 3. 

4. Cover the casserole with tight-fitting lid & transfer to the oven. Cook for 2 hours or until beef is tender before serving with parsley garnish & steamed green vegetables.

Macro info per serving

Protein
40g

Carbs
20g

Fat
8.2g

Energy
314Kcal

Soy Tofu Salad

Online Personal Trainer Lunch Recipes - Soy Tofu Salad

Serves: 4

Shopping & Ingredients List:

500g Firm Tofu, drained & cubed

6 medium Spring Onions, finely chopped

28g fresh Coriander, chopped

1 large Red Chilli, thinly sliced or diced

1 tbsp Sesame Seeds

4 tbsp Light Soy Sauce

2 tsp Sesame Oil

Method

1. Place tofu on a plate. Sprinkle over spring onions, chilli, coriander, soy sauce & sesame oil. Leave to stand at room temperature for 10 minutes.

2. Scatter over sesame seeds & serve alongside large green salad or freshly steamed broccoli.

Macro info per serving

Protein
13.2g

Carbs
7.2g

Fat
9.2g

Energy
175Kcal

Quick Curried Egg Salad

Online Personal Trainer Lunch Recipes - Quick Curried Egg Salad

Serves: 4

Shopping & Ingredients List:

8 large Eggs, hard-boiled

4 medium Tomatoes, quartered

2 Little Gem Lettuces, leaves torn

½ Cucumber, sliced

4 medium Radishes, sliced

Dressing

200ml Natural Yogurt

1 tbsp Mild Curry Powder

3 tbsp Tomato Puree

2 Lemons, juice only

6 tbsp Extra Light Mayonnaise*

Salt & Pepper to own taste

Optional Garnish

pinch of Dried Chilli Flakes

*use gluten-free if required

Method

1. Mix the dressing ingredients & half, or quarter, the hard-boiled eggs.

2. Assemble the salad in bowls, or on plates, sprinkle over chilli flakes, if using, & the salad dressing. Serve. 

3. Suitable for packed lunches if seeds removed from tomatoes & cucumbers & dressing stored seperately until needed - to keep ingredients crisp.

Macro info per serving

Protein
20g

Carbs
18g

Fat
11.5g

Energy
256Kcal

Tali Macchi

Online Personal Trainer Lunch Recipes - Tali Macchi

Serves: 4

Shopping & Ingredients List:

4 x 125g Cod Fillets

1 tbsp Plain Flour*

2 tsp Salt

1 tsp Black Peppercorns, crushed

1 tsp Cumin Seeds, crushed

1 tsp Coriander Seeds, crushed

½ tsp Turmeric

½ tsp Garam Masala

¼ tsp Mild Chilli Powder

2 tsp Vegetable Oil

*use gluten-free if required

Method

1. Place the fish in a single layer on a board or worktop. Sprinkle over all the spices & rub into the flesh. Lightly dust the fillets with the flour. Cover & leave at room temperature for 15 minutes.

2. Using a large non-stick frying pan, heat the oil over a high heat. Add the fish & cook for 4-5 minutes on each side until cooked through. Serve immediately.

Macro info per serving

Protein
33.2g

Carbs
4g

Fat
3.2g

Energy
178Kcal