Lunch- Week 1 (days 1-5)

Tender chicken and fluffy quinoa layered with spinach, cucumber, cherry tomatoes, and crumbled feta — finished with olive oil and lemon.

Ingredients

• 1 chicken breast
   
• 80g quinoa
   
• Spinach (handful)
   
• 6–8 cherry tomatoes
   
• ½ cucumber
   
• 40g feta
   
• Olive oil, lemon juice
   

Steps

1. Cook quinoa (15 mins, drain & cool).
    
2. Cook chicken, slice when cooled.
    
3. Chop cucumber + tomatoes.
    
4. Layer quinoa → spinach → veg → chicken → feta.
    
5. Drizzle olive oil + lemon.

A protein-packed blend of tuna and mixed beans tossed with peppers and red onion in a light olive oil and balsamic dressing.

Ingredients

• 1 tin tuna (drained)
   
• ½ tin mixed beans (drained & rinsed)
   
• ½ red onion (finely chopped)
   
• ½ pepper (chopped)
   
• Olive oil + balsamic vinegar
   

Steps

1. Mix tuna + beans in a bowl.
    
2. Add onion + pepper.
    
3. Drizzle olive oil + balsamic.
    
4. Store in a container, mix before eating.

 A snack-style selection of boiled eggs, cherry tomatoes, cucumber sticks, feta cubes, and briny olives, served with crisp crackers.

Ingredients

• 2 boiled eggs
   
• 6–8 olives
   
• 6–8 cherry tomatoes
   
• ½ cucumber (sticks)
   
• 40g feta (cubes)
   
• 2–3 wholegrain crackers
   

Steps

1. Boil eggs (8–10 mins), peel, halve.
    
2. Chop cucumber into sticks.
    
3. Pack eggs, olives, tomatoes, feta in one box.
    
4. Keep crackers separate so they stay crunchy.

Wholewheat pasta and juicy chicken tossed with basil pesto, sun-dried tomatoes, and spinach, finished with toasted pine nuts.

Ingredients

• 80g wholewheat pasta (uncooked)
   
• 1 chicken breast (cooked & sliced)
   
• 1 tbsp pesto
   
• 1 handful spinach
   
• 3 sun-dried tomatoes (chopped)
   
• 1 tbsp pine nuts
   

Steps

1. Cook pasta, drain, rinse under cold water.
    
2. Cook chicken breast, slice when cooled.
    
3. Chop sun-dried tomatoes.
    
4. Mix pasta + pesto + spinach + tomatoes.
    
5. Add chicken slices + sprinkle pine nuts.

Creamy avocado with boiled eggs, fresh spinach, crunchy seeds, and a touch of chili and lemon for a bright finish.

Ingredients

• 2 boiled eggs
   
• ½ avocado (cubed)
   
• 1 handful spinach
   
• 1 tbsp seeds (pumpkin/sunflower)
   
• Chili flakes
   
• ½ lemon (juice)
   

Steps

1. Boil eggs, peel, halve.
    
2. Cube avocado.
    
3. Mix spinach + avocado + seeds.
    
4. Top with eggs, sprinkle chili flakes.
    
5. Squeeze lemon before serving.

• 5 chicken breasts (Day 1 & Day 4)
   
• 1–2 tins tuna (Day 2)
   
• 6 eggs (Day 3 & Day 5)
   
• Feta cheese (used across Days 1, 3 & 5)
   

• Quinoa (250g pack – Day 1)
   
• Wholewheat pasta (250g – Day 4)
   
• Wholegrain crackers or oatcakes (Day 3)
   

• Spinach (large bag – Days 1, 4 & 5)
   
• Cherry tomatoes (2 packs – Days 1, 3 & 5)
   
• Cucumber (2 – Days 1, 2 & 3)
   
• Red onion (2 – Day 2)
   
• Peppers (2–3 mixed – Day 2)
   
• Avocado (2–3 – Day 5)
   

• Olive oil (Days 1–5)
   
• Lemons (2–3 – Days 1 & 5)
   
• Seeds (pumpkin/sunflower – Day 5)
   
• Pesto (jar – Day 4)
   
• Sun-dried tomatoes (jar/pack – Day 4)
   
• Pine nuts (small bag – Day 4)
   
• Olives (small tub – Day 3)
   

• Greek yogurt (large tub, 500g+)
   
• Berries (fresh or frozen, 2 packs)
   
• Almonds/walnuts (200g bag)