Lockdown Lunches

Are you bored of the same lunches? Snacking during the day? Or do you just want to make sure you are getting enough good food into your body? 

From vibrant salads and hearty soups to veg-packed wraps, there are plenty of options to keep mealtimes interesting and super healthy. 

These simple recipes are incredibly versatile. You can change portion sizes for a lighter lunch or add a side of salad or veg for dinner or something a bit more substantial. If you make extra, you can also freeze for an easy option when you’re pressed for time. 

All are super healthy and packed with protein and goodness that will keep you fuller for longer and make sure you are getting a range of essential nutrients for a balanced diet throughout the week.

All of these recipes will take under 30 mins and the ingredients can be used in different recipes through the week. Spending time cooking is a great way to switch off from work, do something creative that gives you a break from the screen and sitting and also creates something to nourish your body. Here are 5 recipes for you to keep you going through the week: 

1. Goats cheese, pea and bean frittata 

Ingredients

1 small cup frozen peas 

1 small cup frozen broad beans

1/2 Courgette (grated)

3 large eggs

100g log goat's cheese or feta

1-2 tbsp chopped mint

dash of oil

Method

Preheat the grill at a medium heat. Boil the peas and beans for 4 mins then drain. 

Slice 4 thin, round slices of goat’s cheese and roughly chop or crumble the rest into pieces. 

Mix the eggs, season and add the veg and mint and the crumbled cheese (save the slices for the top later)

Lightly oil an ovenproof shallow pan and place on the heat. Pour in the egg mix and gently cook on the hob for 8-10 mins until there is just a little un-set mix on the surface.

Add the sliced goat's cheese and put under the grill until set and golden.

2. Veggie Chilli 

Ingredients

1 tin mixed beans

1 tin plum or chopped tomatoes

1 carrot 

1 stick celery 

1 clove garlic

1 onion

salt and pepper

½ tsp cayenne pepper

½ tsp ground cumin

(or 1 tsp chilli powder) 

1 tbsp quinoa or other whole grains

Method

Slice the slice the carrot, celery, onion and garlic.

Heat a pan with a dash of oil. Add the veg and stir through the spices until the veg starts to brown slightly.

Stir in the tomatoes and the beans and add the quinoa at this point. The grain will add a bit of extra protein and fill you up.

Simmer on a medium heat for about 15-20 mins until cooked through then serve.

* You can even make this into a hearty soup using a hand blender, leaving a few chunks for some extra bite!

3. Skinny Pizza 

Ingredients

1 large tortilla

1 large handful of baby spinach

1 large egg

1 handful of mushrooms, sliced

6 baby tomatoes (halved)

Black olives (pitted and halved)

Tomato puree

Salt and pepper

Method

Preheat the oven to 180 degrees.  

Place the spinach in a colander and pour over boiling water to wilt. 

Spread the tomato puree over the tortilla

Lightly fry the mushrooms and tomatoes 

Smother the tortilla with the drained spinach, mushrooms and tomatoes and scatter the olives and feta.

Make a space in the middle to crack your egg and season with salt and pepper. 

Pop in the oven for around 12-15 mins until the egg white is set, but keep the yellow soft for a luscious pouring of the yolk when you cut into the middle. 

4. Charred vegetable couscous

Ingredients

Courgette 2/3 slices

Aubergine 2/3 slices

Red pepper ¼ sliced

Feta or haloumi (your choice) 

1 red onion, sliced

½ veg stock cube

1 small cup couscous

1 small cup water

Method

Add the stock to the water and stir until dissolved then mix with the couscous and set to the side.

Slice all of the veg into long strips. 

Take a griddle pan (or fry pan if you don’t have one) and add a dash of oil. 

Check on the couscous and stir with a fork for a fluffy texture. 

Heat the pan to a medium high heat. Add the veg and then the haloumi, turning until you get nice browned lines.

Place the couscous on your plate and top with the strips of veg and haloumi. 

5. Ratatouille with fish 

Ingredients

½  courgette, cut into 1cm thick circles

½ Aubergine sliced and diced

dash olive oil

1 red onion, thinly sliced

1 clove garlic, finely diced

1 yellow pepper, cut into strips

½ teaspoon dried oregano

1 x 400g can plum tomatoes, diced

Freshly ground black pepper

Handful basil, roughly chopped

150g skinless white fish fillet

Method

Slice the veg then heat the oil in a pan. Add the onion, garlic oregano and then stir in the veg until it softens. 

Add the tomatoes, mixing thoroughly and season with black pepper. Cook for 4–5 minutes, until heated through and all the vegetables are tender.

Place the fish in the centre of the pan over your ratatouille and cover on a low heat for 12-15 mins. Times may vary depending on the size of the piece of fish, so check until nicely tender and cooked through. When the fish is nicely cooked through, scoop up and serve!

All of these recipes can be so versatile depending on your diet. You can switch up the ingredients and add lean meat or fish as required. You can also make some swaps depending on what you have in the cupboards or fridge/ freezer. 

Don’t be shy experimenting with food and new flavours. It’s all about trying new things, being creative and enjoying what you eat!

I will be posting these lunches on social media this week and following up with more tips and info on keeping your body and mind in good shape, so look out for me online @clairekfitness or @ckfitnessandwellbeing 

A healthy diet along with exercise is essential if you want to maintain good health, prevent long-term conditions and get the most out of life. Wellbeing is even more important in these days of remote working and isolation. If you would like more information or support on your personal fitness, nutrition and wellbeing or to find out more about workplace wellness, get in touch to find out how we can help.

Stay safe and keep healthy!

Claire