Palermo Tuna

Online Personal Trainer Lunch Recipes - Palermo Tuna

Serves: 4

Shopping & Ingredients List:

4 x 140g Tuna Steaks

100g Green Beans

200g Cherry Tomatoes, halved

50g Spinach

Marinade

3 tbsp Capers

6 tbsp Olive Oil

4 Garlic Cloves, finely chopped

4 Chillies, finely chopped

2 Lemons, juice & grated rind only

4 tbsp Fresh Parsley, chopped

Method

1. Make the marinade by whisking together the ingredients. Place the tuna steaks in a large dish, pour over the marinade, cover & chill in the fridge for at least 30 minutes.

2. In a large pan, or griddle pan, add some marinade & quickly cook the tomatoes & green beans over a high heat for 2-3 minutes. Set aside & keep warm.

3. Add more marinade to the pan along with the tuna steaks & cook for 4-5 minutes, turning once.

4. Meanwhile place the spinach in a colander, pour over some freshly boiled water to wilt the spinach. Squeeze out of the spinach any excess water & roughly chop the spinach.

5. Serve the tuna over the vegetables & the spinach, spooning over some additional marinade if required.

Macro info per serving

Protein
37.2g

Carbs
7.7g

Fat
23.2g

Energy
389Kcal

Salmon & Prawn Penne Salad

Online Personal Trainer Lunch Recipes - Salmon & Prawn Penne Salad

Serves: 4

Shopping & Ingredients List:

200g Penne Pasta*

200g Sugarsnap Peas

200g Asparagus, trimmed

400g Cooked Prawns

200g Smoked Salmon, torn

50g Rocket

28g Fresh Chives, chopped

4 tbsp Capers

Salt & Pepper to own taste

Dressing

6 tbsp Extra Light Mayonnaise*

100g 0% Greek Yogurt

1 tsp Hot Sauce 

2 tbsp Tomato Puree

1 tbsp Lime Juice

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*use gluten free if required

Method

1. Cook the pasta according to the packet instructions. Rinse under a cold running tap, drain & set aside.

2. Steam the sugarsnap peas & asparagus for 3-4 minutes. Refresh under cold running tap, drain & set aside.

3. In a bowl whisk together the dressing ingredients. Toss the dressing through the pasta, salmon, prawns & rocket. Season to own taste & garnish with capers. Serve the steamed vegetables on the side.

Macro info per serving

Protein
41.5g

Carbs
48.7g

Fat
6.2g

Energy
417Kcal

Salmon Pasta Packed Lunch

Online Personal Trainer Lunch Recipes - Salmon Pasta Packed Lunch

Serves: 4

Shopping & Ingredients List:

240g Cooked Salmon, in chunks

50g Pickled Gherkins, sliced

50g Pitted Black Olives

600g Cooked Pasta

8 Cherry Tomatoes, quartered

1 Yellow Pepper, chopped

200ml Half Fat Creme Fraiche

1 small Lemon, zest & juice only

Method

1. Mix the lemon juice & zest through the creme fraiche. Toss the dressing through the remaining ingredients except the basil.

2. Garnish the salad with the chopped basil. This salad can be stored overnight in the fridge & used for packed lunches the following day. 

Macro info per serving

Protein
26g

Carbs
55.7g

Fat
13g

Energy
444Kcal

Honey & Lemon Chicken Lunch

Online Personal Trainer Lunch Recipes - Honey & Lemon Chicken Lunch

Serves: 4

Shopping & Ingredients List:

650g Cooked Chicken Breasts, diced*

125g Couscous

1 Chicken Stock Cube

25g Pine Nuts, toasted

25g Cucumber, diced

25g Pitted Black Olives, sliced

2 medium Tomatoes, diced

½ Lemon, zest & juice only

½ tbsp Clear Honey

1 small Garlic Clove, crushed

3 tbsp any Fresh Herbs, chopped

*for Halal & Kosher source meat appropriately

Method

1. Make 200ml of chicken stock using boiling water & the stock cube & add the stock to the couscous. Cover & leave for 5 minutes. Fluff the couscous with a fork.

2. Mix together the lemon juice & zest with the honey, garlic & fresh herbs of your choice.

3. Once the couscous has cooled add the chicken, pine nuts, cucumber, black olives & tomatoes. Mix through the dressing & put the couscous into tupperware lunch boxes & store in the fridge until required. Can be made a day in advance.

Macro info per serving

Protein
35g

Carbs
30g

Fat
5g

Energy
305Kcal

Chilli Chicken Soup

Online Personal Trainer Lunch Recipes - Chilli Chicken Soup

Serves: 4

Shopping & Ingredients List:

300g Skinless Chicken Breast*

1.5 ltr Chicken Stock*

1 large Onion, finely diced

1 Red Chilli, finely diced

1 large Carrot, finely diced

500g Celeriac, in chunks

500g Frozen Sweetcorn

2cm Root Ginger, grated

Salt & Pepper to taste

1 tsp Chilli Oil

4 tbsp Fresh Dill, chopped

*for Halal & Kosher source meat appropriately

*use gluten free if required

Method

1. Place the chicken in a large saucepan with the stock, bring to a boil & simmer for 20 minutes.

2. Remove the chicken & set aside. Now add the onion, celeriac, carrot, sweetcorn & ginger to the stock. Bring back to a boil, cover & simmer for 30 minutes, meanwhile shred the chicken.

3. Transfer the chicken & most of the vegetables & stock to a blender & blend smooth. Return to the pan & heat through. Season with a few drops of chilli oil, salt & pepper to own taste & sprinkle over some freshly chopped dill before serving.

Macro info per serving

Protein
23.2g

Carbs
46.5g

Fat
6.5g

Energy
338Kcal

Chopped Chicken & Bacon Salad

Online Personal Trainer Lunch Recipes - Chopped Chicken & Bacon Salad

Serves: 1

Shopping & Ingredients List:

125g Cooked Skinless Chicken Breast, sliced

1 rasher of Streaky Bacon, grilled & chopped

2 small Hard Boiled Eggs, halved

4 Cherry Tomatoes, quartered

¼ small Red Onion, diced

¼ Avocado, diced

20g Fat Reduced Hard Cheese, crumbled

handful Iceberg Lettuce, chopped

Salt & Pepper to taste

1 tsp Lemon Juice

Dressing

3 tsp Lemon Juice

1 tsp Olive Oil

pinch of Mustard Powder

Method

1. Sprinkle the diced avocado with 1 tsp of the lemon juice to prevent discoloring.

2. Pack the main ingredients into a tupperware box. Season with salt & pepper.

3. Pack the dressing ingredients in a separate container. Store in a fridge or cool bag. When ready to serve, shake the dressing & sprinkle over the salad.

Macro info per serving

Protein
61g

Carbs
10g

Fat
28g

Energy
536Kcal

Caprese Lunch

Online Personal Trainer Lunch Recipes - Caprese Lunch

Serves: 4

Shopping & Ingredients List:

200g Mixed Cherry Tomatoes, chopped

4 rashers Streaky Bacon

250g Fat Reduced Mozzarella, cubed

14g Fresh Basil, torn

1 tbsp Garlic Olive Oil

pinch of Dried Oregano

Salt & Pepper to own taste

Method

1. In a non-stick frying pan, fry the streaky bacon until crisp.

2. In a bowl toss the tomatoes in the olive oil & oregano & season to own taste.

3. Layer the tomatoes, mozzarella & basil in glasses, or glass jars, with bacon either served to side, or crumbled over. In a sealed jar, can be a packed lunch.

Macro info per serving

Protein
24.5g

Carbs
4g

Fat
15.2g

Energy
251Kcal

Tuna & Pasta Lunch Jar

Online Personal Trainer Lunch Recipes - Tuna & Pasta Lunch Jar

Serves: 1

Shopping & Ingredients List:

200g can Tuna in Brine, drained

½ Red Pepper, finely diced

½ medium Carrot, grated

¼ Red Onion, diced

handful of Rocket Leaves

25g Cooked Pasta*

handful of Iceberg Lettuce, shredded

*use gluten free if required

Dressing

1 small Lemon, juice only

¼ tbsp Olive Oil

Salt & Pepper to season

¼ tsp English Mustard

Method

1. Mix the dressing ingredients together & put into the base of jar. 

2. Layer up the remaining ingredients & close the jar. Store in a fridge until required.

3. Shake the jar before opening.

Macro info per serving

Protein
33g

Carbs
26g

Fat
4g

Energy
272Kcal

Prawn & Crab Spring Soup

Online Personal Trainer Lunch Recipes - Prawn & Crab Spring Soup

Serves: 2

Shopping & Ingredients List:

75g Dried Rice Noodles

2 Garlic Cloves, chopped

1 tsp Fresh Root Ginger, chopped

500ml Fish Stock

1 Lemongrass Stick, finely chopped

1 tbsp Thai Fish Sauce

½ Lime, juice only

3 tbsp can Reduced Fat Coconut Milk

2 Spring Onions, sliced

2 tbsp Fresh Coriander, chopped

1 tsp Sesame Oil

½ Chilli, diced

50g Baby Spinach Leaves

125g can White Crab Meat in Brine, drained

150g Frozen Cooked Prawns

Salt & Pepper to season

Method

1. Bring a large saucepan of water to the boil & cook the rice noodles according to the packet instrctions. Drain & refresh under running cold water tap. Drain again & set aside..

2. Heat large non-stick frying pan, add the sesame oil, garlic, ginger & lemongrass. Fry for 1 minute then add the fish stock & fish sauce. Bring to a boil, reduce to a simmer & simmer for 5 minutes.

3. Add the lime juice, coconut milk, spring onions, half the coriander, chilli, baby spinach & crab meat. Simmer over a medium-low heat for 2 minutes before adding the prawns & cooking for a further 2 minutes.

4. Divide the rice noodles between two bowls, spoon over the soup, season to own taste, garnish with the remaining coriander & serve immediately.

Macro info per serving

Protein
29g

Carbs
40.5g

Fat
6g

Energy
332Kcal

Online Personal Trainer Lunch Recipes - Ultimate Greek Burger

Serves: 4

Shopping & Ingredients List:

400g Lean 7% Beef Mince*

35g Sun Dried Tomatoes, drained & finely chopped

3 tbsp Pine Nuts

35g Feta, crumbled

¼ Onion, finely chopped

3 Garlic Cloves, crushed

3 tbsp Greek Spice Mix (see below)

1 tbsp Fresh Mint, chopped

1 tbsp Fresh Parsley, chopped

*Halal & Kosher if meat sourced appropriately

Greek Spice Mix

1½ tbsp each Dried Oregano & Paprika

1½ tsp Salt

1 tbsp Onion Powder

1 tsp each Dried Basil, Thyme & Mint

¼ tsp Ground Cinnamon & Cumin

Method

1. Put the spice ingredients into a screw top jar & shake together.

2. In a bowl mix all the burger ingredients together & form into 4 fat burgers.

3. Place on a bbq & cook for 5-8 minutes on each side. Serve immediately.

Macro info per serving

Protein
30g

Carbs
8.2g

Fat
9.5g

Energy
238Kcal

Egg & Ham in a Jar

Online Personal Trainer Lunch Recipes - Egg & Ham in a Jar

Serves: 1

Shopping & Ingredients List:

25g Sliced Ham, torn into pieces

1 Hard Boiled Egg, roughly chopped

¼ Red Onion, diced

1 tbsp Pesto

15g Carrot, grated

½ Pepper, diced

3 tbsp Frozen Peas, defrosted

handful Baby Spinach Leaves

Method

1. Layer the ingredients into a glass jar, seal the jar with a lid & store in a fridge until required. Use as a packed lunch or on picnics.

Macro info per serving

Protein
14g

Carbs
12g

Fat
12g

Energy
212Kcal

Grilled Chilli Prawns

Online Personal Trainer Lunch Recipes - Grilled Chilli Prawns

Shopping & Ingredients List:

24 large Tiger Prawns

6 Garlic Cloves, crushed

1 tsp Dried Chilli Flakes

Salt & Pepper to season

1 tsp Olive Oil

Salsa

150g Papaya, finely diced

1 Red Pepper, finely diced

1 tbsp Stem Ginger, finely diced

2 tbsp Fresh Mint, finely diced

2 tsp Lemon Zest

Method

1. Put the prawns in a bowl with the garlic & chilli. Mix together. Set aside to rest.

2. Mix all the salsa ingredients in a bowl, season well & chill until ready to serve.

3. Place the prawns on a hot griddle pan or a bbq & cook for 2-3 minutes on each side. Serve with the salsa.

Macro info per serving

Protein
23.2g

Carbs
10g

Fat
3g

Energy
160Kcal

Chicken Shawara Wrap

Online Personal Trainer Lunch Recipes - Chicken Shawara Wrap

Serves: 4

Shopping & Ingredients List:

500g Chicken Breast, in strips*

1 tbsp Olive Oil for cooking

4 Flour Tortilla Wraps*

2 handfuls Salad Leaves

Marinade

1 tbsp Olive Oil & 1 Lemon, juice only

3 Garlic Cloves, minced

1 tsp Ground Cumin & 1 tsp Paprika

pinch of Ground Cinnamon

pinch Chilli Garlic Salt

½ tsp Salt & Pepper to own taste

Garlic Yogurt Dressing

200g 0% Greek Yogurt

2 tsp Lemon Juice

2 Garlic Cloves, minced

2-3 tbsp Fresh Basil, chopped

pinch of Salt

*for Halal & Kosher source appropriately

*use gluten free if required

Method

1. Make the marinade by mixing together the marinade ingredients. Put the chicken strips into a dish, pour over the marinade & make sure all the chicken is covered in the marinade. Cover the dish & marinate for at least one hour. Or in the fridge overnight.

2. Use a large non-stick frying pan over a medium heat. Add the oil followed by the chicken. Stir & cook until golden & a bit crispy, 10-15 minutes. Set aside to cool. Once at room temperature, move the chicken to the fridge to chill.

3. Meanwhile make the yogurt dressing by blending together the ingredients.

4. To make the wraps, spread the yogurt across one side of the flour tortilla. Add salad leaves & chicken to the centre of the wrap. Drizzle over extra dressing & extra basil if desired. Roll & wrap ready for a packed lunch.

Macro info per serving

Protein
38.2g

Carbs
30.2g

Fat
16.7g

Energy
425Kcal

Lamb Masala Pitta

Online Personal Trainer Lunch Recipes - Lamb Masala Pitta

Serves: 1

Shopping & Ingredients List:

100g Lean Lamb, cubed*

2 tsp Lemon Juice

½ tsp each Ground Cumin & Coriander

½ tsp Turmeric

½ tsp each Ground Coriander & Chilli Flakes

a pinch each Ground Ginger & Ground Cinnamon

1 Garlic Clove, sliced

1 x 27g Mini Pitta

3-4 Cherry Tomatoes, sliced

handful Lettuce Leaves

15g 0% Total Greek Yogurt

few Fresh Mint Leaves

4-5 pumps Cooking Oil Spray

*New Zealand lamb is Halal. Source meat appropriately for Kosher

Method

1. Mix all the spices, garlic & lemon juice together in a small bowl to make a paste. Add the cubed lamb & mix well until the lamb is coated. Cover & set aside to marinate.

2. Preheat the grill to high. Thread the lamb on a metal skewer or soaked bamboo skewer, & place on a non-stick grill pan. Spray with cooking oil spray. Grill for 4-6 minutes, turning once or twice.

3. Meanwhile toast the mini-pitta. Take the lamb off the skewer, open a pocket in the pitta & fill with the salad vegetables, lamb, greek yogurt & mint leaves.

Macro info per serving

Protein
25g

Carbs
22g

Fat
15g

Energy
323Kcal

Tikka Wrap

Online Personal Trainer Lunch Recipes - Tikka Wrap

Serves: 4

Shopping & Ingredients List:

400g Tofu, pressed & cubed

4 Flour Tortilla Wraps

Marinade

2 tbsp Tikka Paste

140ml Soya Yogurt

1 tsp Turmeric

2 tsp Mild Curry Powder

½ tsp Ground Cumin

2-3 Garlic Cloves, finely diced

Per Wrap

2 heaped tbsp Soya Yogurt

½ tsp Mango Chutney

handful mixed Salad Leaves

¼ Pepper, diced

1 Spring Onion, chopped

10g Microwave Pilau Rice, cooked

Method

1. To press the tofu, wrap in kitchen paper, or a clean tea towel, add a board & weights on top of the tofu so that the water is squeezed out & the tofu is dry to touch.

2. Make the marinade in a medium baking dish by mixing together the marinade ingredients. Add the cubed tofu & mix the tofu into the marinade. Cover the bowl & chill in the fridge for a minimum of 2 hours.

3. Preheat the oven to 200c (180 fan), 400f, gas mark 6. Uncover the baking dish & bake the marinated tofu & sauce for 15-20 minutes. Allow to cool.

4. In a small bowl mix together the mango chutney & soya yogurt for the wrap & spread it over one side of the wrap. Add the remaining ingredients & a quarter of the baked tikka tofu. Roll & serve immediately or wrap with foil & store in the fridge until required. Repeat for up to 4 prepared wraps.

Macro info per serving

Protein
17g

Carbs
42.5g

Fat
11.2g

Energy
339Kcal

Chinese Pork Bowl

Online Personal Trainer Lunch Recipes - Chinese Pork Bowl

Serves: 1

Shopping & Ingredients List:

100g Pork Tenderloin, in strips

250ml Chicken Stock

1 tsp Soy Sauce

½ tsp Chinese 5 Spice

pinch Chilli Flakes

½ Pak Choi, shredded 2 Spring Onions, Sliced Salt & Pepper to season

Method

1. Season the pork strips & brush with chinese 5 spice powder.

2. Place the pork, stock, soy sauce, ginger, chilli flakes & pak choi into a saucepan. Gently simmer for 6-8 minutes.

3. Serve immediately garnished with the spring onions.

Macro info per serving

Protein
27g

Carbs
15g

Fat
4g

Energy
204Kcal

Skinny Chicken Couscous

Online Personal Trainer Lunch Recipes - Skinny Chicken Couscous

Serves: 1

Shopping & Ingredients List:

100g Skinless Cooked Chicken Breast, diced*

125ml Chicken Stock

50g Dried Couscous

½ tsp Dried Basil

1 medium Tomato, diced

50g can Mixed Beans, drained & rinsed

1 tbsp Lemon Juice

Salt & Pepper to season

Optional Garnish

1 tbsp Fresh Coriander, chopped

*Halal & Kosher if meat appropriately sourced

Method

1. In a bowl mix the dried basil into th couscous & add th boiling hot stock. Cover the bowl & set aside for 5 minutes.

2. In another bowl mix together the tomato, chicken breast, mixed beans, lemon juice & seasoning to own taste.

3. Uncover the couscous & fluff with a fork before adding to the chicken mix & giving everything a good stir together.

4. Put the mixed salad leaves into a tupperware lidded box, add the chicken couscous, top with the optional coriander. Store in a fridge until required. Suitable as a packed lunch.

Macro info per serving

Protein
41g

Carbs
35g

Fat
1g

Energy
313Kcal

Turkey Melt

Online Personal Trainer Lunch Recipes - Turkey Melt

Serves: 1

Shopping & Ingredients List:

50g Cooked Skinless Turkey Breast, chopped

15g Smoked Ham, chopped

2 tbsp Fat Reduced Coleslaw

2 thin slices White Bread

1 Light Mozzarella Slice, halved

5g Parmesan, grated

Method

1. Use a non stick griddle pan or a grill to toast one side of both bread slices. 2. In a bowl mix together the turkey, ham, coleslaw & parmesan. Divide the mixture between the two untoasted sides of bread. Top each with one half of the mozzarella slice. 3. Grill for 2-3 minutes until the cheese has melted. Sandwich the two halves together. Cut in half & serve.

Macro info per serving

Protein
23g

Carbs
30g

Fat
8g

Energy
284Kcal

Pulled Pork Wraps

Online Personal Trainer Lunch Recipes - Pulled Pork Wraps

Serves: 4

Shopping & Ingredients List:

1kg Pork Shoulder Joint

1 tsp Salt

2 tsp Sweet Paprika

2 tsp Soft Light Brown Sugar

1 tsp Dijon Mustard

100ml Chicken Stock

To Serve

Small bag Salad Leaves

6 Spring Onions, chopped

5cm Cucumber, diced

20g Fresh Coriander, chopped

1 mild Red Chilli, diced

3 tbsp Chilli Dipping Sauce

3 tbsp Lime Juice

4 Flour Tortillas

Method

1. Preheat the oven to 220c (200 fan), 425f, gas mark 7. Line a roasting tin with kitchen foil that’s large enough to cover the pork. Place the pork in the tin, rub the salt & 1 tsp of the paprika into the pork & cook without covering for 30 minutes.

2. Reduce the oven temperature to 150c (130 fan), 300f, gas mark 2. Rub the pork with the remaining paprika & the sugar & mustard. Loosely cover with foil. Cook for a further 3 hours.

3. Increase the oven temperature to 220c (200 fan), 425f & gas mark 7. Cook the uncovered pork for a further 20 minutes. Then remove from the oven & set aside to rest for 30 minutes.

4. Pull the pork into pieces with two forks. Pour any cooking juices & the stock over the shredded pork. Stir to combine.

5. Weigh out 400g of pulled pork per wrap & put the wraps together using the pork & the remaining salad ingredients, juice & dipping sauce.

6. Can be prepared in advance for packed lunches.

Macro info per serving

Protein
24.3g

Carbs
43.8g

Fat
17.1g

Energy
426Kcal

Chicken & Celery Noodle Soup

Online Personal Trainer Lunch Recipes - Chicken & Celery Noodle Soup

Serves: 4

Shopping & Ingredients List:

1 medium Onion, finely chopped

2 Celery Sticks, finely chopped

1 small Carrot, finely chopped

2 Garlic Cloves, crushed

400g Skinless Chicken Breasts, chopped*

1.2 ltr Chicken Stock

150g Dried Egg Noodles

1 tbsp Groundnut Oil

Pepper to season

Fresh Coriander to garnish

*Halal & Kosher if meat appropriately sourced.

Method

1. Heat the oil in a large saucepan over a medium heat. Add the onion, celery, carrot & cook, stirring occasionally, for 8 minutes, until soft but not brown.

2. Add the garlic & cook for 1 minute. Add the chicken, stock & seasoning. Bring to the boil, then reduce the heat & simmer for 5 minutes.

3. Add the noodles to the pan, simmer for 5 minutes. Serve with garnish.

Macro info per serving

Protein
30.6g

Carbs
35.9g

Fat
7.7g

Energy
335Kcal