Lunch - Week 2 (Days 6-10)

 Flaked salmon paired with soft new potatoes, rocket, and cucumber, finished with a refreshing dill yogurt dressing.

Ingredients

• 150g salmon fillet (steamed with lemon & pepper) or smoked salmon/mackerel
   
• 200g new potatoes
   
• 1 handful rocket
   
• ½ cucumber (sliced)
   
• 2 tbsp Greek yogurt
   
• ½ lemon (juice)
   
• Dill (fresh or dried)
   

Steps

1. Boil potatoes (10–12 mins), cool, halve.
    
2. Slice cucumber.
    
3. Mix yogurt + lemon juice + dill for dressing.
    
4. In container: potatoes → rocket → cucumber → salmon on top.
    
5. Drizzle yogurt dressing when ready to eat.

Oven-roasted courgette, aubergine, and peppers folded into fluffy couscous, brightened with a squeeze of lemon.

Ingredients

• 80g couscous
   
• ½ courgette (cubed)
   
• ½ aubergine (cubed)
   
• 1 pepper (sliced)
   
• ½ lemon (juice)
   
• 1 tbsp olive oil
   
• Salt + pepper
   

Steps

1. Roast courgette, aubergine, and pepper with olive oil, salt, and pepper (200°C, 20–25 mins).
    
2. Prepare couscous: cover with boiling water (1:2 ratio), leave 5 mins, fluff with fork.
    
3. Mix couscous with roasted veg.
    
4. Finish with a squeeze of lemon before serving.

Smoked fish, a boiled egg, crunchy radishes, and crisp vegetables, served with rye crispbreads or oatcakes for a Nordic-inspired graze.

Ingredients

• 100g smoked salmon or smoked mackerel
   
• 1 boiled egg
   
• ½ cucumber (sliced) (or swap for cherry tomatoes/carrot sticks if preferred)
   
• 4–5 radishes (sliced)
   
• 2 rye crispbreads or oatcakes
   

Steps

1. Boil egg (8–10 mins), peel, halve.
    
2. Slice cucumber and radishes.
    
3. Pack salmon, egg, cucumber, and radishes in one box.
    
4. Keep rye crispbreads/oatcakes separate so they stay crunchy.

Fluffy brown rice mixed with tuna and sweetcorn, served with salsa or lemon olive oil for a lighter, fresher take on a canteen classic.

Ingredients

• 100g brown rice (uncooked)
   
• 1 tin tuna (drained)
   
• ½ tin sweetcorn (drained)
   
• ½ pepper (chopped, optional)
   
• 2 tbsp salsa or olive oil + lemon juice
   
• Salt + pepper
   

Steps

1. Cook rice, drain, and cool fully.
    
2. Drain tuna + sweetcorn.
    
3. Mix rice + tuna + sweetcorn (and pepper if using).
    
4. Keep salsa/olive oil + lemon in a separate tub until ready to eat.
    
5. Add dressing and mix just before serving.

Juicy chicken breast with bulgur wheat, cherry tomatoes, cucumber, red onion, olives, and crumbled feta — finished with olive oil and oregano.

Ingredients

• 1 chicken breast
   
• 80g bulgur wheat (or quinoa)
   
• 6–8 cherry tomatoes (halved)
   
• ½ cucumber (chopped)
   
• ¼ red onion (sliced)
   
• 40g feta
   
• 6–8 olives
   
• Olive oil, oregano
   

Steps

1. Cook bulgur wheat (10–12 mins), cool.
    
2. Cook chicken breast, slice when cooled.
    
3. Chop tomatoes, cucumber, and onion.
    
4. In container: bulgur base → chicken → veg → olives → feta.
    
5. Drizzle with olive oil + sprinkle oregano.

• 2 chicken breasts (Day 10)
   
• 2 salmon fillets (steam with lemon & pepper) or 2 packs smoked salmon or 2 packs smoked mackerel (Days 6 & 8)
   
• 3 eggs (Day 8)
   
• 1 tin black beans (Day 9)
   
• Feta or halloumi (Day 10)
   

• New potatoes (1kg bag – Day 6)
   
• Couscous (250g – Day 7)
   
• Brown rice (250–300g uncooked – Day 9)
   
• Bulgur wheat or quinoa (250g – Day 10)
   
• Rye crispbread or oatcakes (Day 8)
   

• Rocket (1 pack – Day 6)
   
• Courgette (2 – Day 7)
   
• Aubergine (1 – Day 7)
   
• Peppers (2–3 mixed – Days 7 & 9)
   
• Cherry tomatoes (1 pack – Day 10)
   
• Cucumber (2 – Days 6 & 10)
   
• Red onion (2 – Day 10)
   
• Radishes (1 pack – Day 8)
   
• Avocado (1 – Day 9)
   
• Sweetcorn (½ tin – Day 9)
   

• Olive oil (Days 6–10)
   
• Lemons (2–3 – Days 6, 7, 9 & 10)
   
• Greek yogurt (for dill sauce – Day 6)
   
• Dill (fresh or dried – Day 6)
   
• Salsa (jar or fresh – Day 9)
   
• Olives (small tub – Day 10)
   
• Oregano (dried – Day 10)
   

• Carrots or carrot sticks
   
• Hummus
   
• Cashews or mixed nuts
   
• Fruit (apples, satsumas, grapes)
   
• Protein ball ingredients (oats, peanut butter, honey, seeds)