5 x 5 minute healthy packed lunches + shopping list for when you are having one of those weeks!

Packed Lunches

Sometimes you just have one of those weeks when you don’t have time to think, let alone cook!  So for when that occasion strikes again here are 5 quick, healthy packed lunches, plus a shopping list, to ensure that you still get a healthy, energy boost mid way through your hectic day.

Menu

Monday

 Tangy Chicken Quinoa Salad

Tangy Chicken and Quinoa Salad

Tuesday

Chicken and Mango Salad
Chicken and Mango Salad

Wednesday

Smoked HAddock fritata packed lunch.jpg

Spicy Smoked Haddock Frittata

(technically this is a 15 min dish but the idea is that you have this for your dinner on Tuesday night and save half for your lunch on Wednesday)

Thursday

Sunshine Salad

Sunshine Salad

Friday

Buddha Bowl

Left Overs Buddha Bowl

Shopping List

Snip 2Copy and paste this list into your online shopping portal

  • 2 cooked chicken breasts
  • 1 punnet of cherry tomatoes
  • 1 cucumber
  • Fresh coriander
  • Fresh Mint
  • Fresh tarragon
  • 1 Lemon
  • 1 Lime
  • 1 packet of cooked quinoa
  • 1/2 doz eggs
  • 1 packet spinach
  • 1 bunch celery
  • 2 avocados
  • 1 yellow pepper
  • Frozen mango
  • Cashew nuts
  • Mixed seeds
  • Salad oil of your choice – I use olive or walnut

Prep List

Sunday Night:

Make up your Tangy Chicken and Quinoa Salad but don’t squeeze over the lemon. Store in your lunchbox in the fridge with a wedge of lemon ready for you to squeeze over when you come to eat it.

Snip 2When you chop the coriander and mint, chop the whole packet and store the rest in an airtight container in the fridge ready for use in the next dish.

Make up the Chicken and Mango Salad minus the oil, lime and mango and store in an airtight container in the fridge. Day 1 and Day 2 almost done!

Monday night

Mix the oil and lime for the Chicken and Mango Salad in a dressing pot.  Add the frozen mango to the salad. Day 2 done!

Tuesday night

Save half of your dinner of Spicy Smoked Haddock Frittata for your lunch tomorrow.  Once it is cool wrap in foil or grease-proof paper and leave in the fridge overnight. Day 3 done!

Whilst your fritata is cooking hard boil 2 eggs, peel and leave in the fridge ready for your sunshine salad on Thursday.

Wednesday Night:

Make up the dressing for your Sunshine Salad and store in a dressing container in the fridge.  Make up the rest of the salad and store in your lunch box in the fridge.  Day 4 done!

Thursday night:

Time to gather all your leftovers into a Buddha Bowl (see recipe below) Day 5 done!

The Recipes

Tangy Chicken and Quinoa Salad (divide recipe into 2 if it is just you)

This recipe is

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Tangy Chicken and Quinoa Salad (serves 2)

Ingredients

  • 2 cooked chicken breasts diced
  • 10 cherry tomatoes quartered
  • 1/2 cucumber diced
  • 1 tbsp fresh mint chopped
  • 1 tbsp fresh coriander chopped
  • 1/2 lemon or lime
  • 1 packet of ready cooked quinoa or 250 gr cooked quinoa

Method

  1. Put all the ingredients into a bowl with a squeeze of lemon or lime, toss and serve!

Chicken and Mango Salad

This recipe is

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Chicken and Mango Salad with Lime (Serves 1)

Ingredients

  • 1 cooked Chicken Breast diced
  • 1 large handful of raw spinach
  • 4 cherry tomatoes cut into quarters
  • 1/2 cup of diced cucumber
  • 1/2 red pepper diced
  • 1/2 cup of diced mango
  • 1/2 cup cashew or pine nuts
  • A drizzle of your favourite salad oil – I used walnut but olive or sesame would work well
  • A squeeze of lime

Method

  1. Mix all the ingredients in a bowl and serve!

Spicy Smoked Haddock Fritata

This recipe is

Snip 14Snip 8Snip 3Snip 4Snip 5

  • 275g smoked haddock cut into chunks
  • 1 courgette diced
  • 100g frozen peas
  • Handful of spinach
  • 6 eggs beaten
  • 1 tbsp Garam Masala
  • cooking oil of your choice
  • 1 x 165g tin of new potatoes diced

Method

  1. Heat the grill to a medium heat and on top of the stove heat the oil in a pan and when hot add the haddock, courgette and potato.
  2. Stir fry gently for about 3 minutes
  3. Add the peas and stir fry for another 2 minutes then add the Garam Masala and stir fry for another minute
  4. Turn the heat down slightly and add the spinach and eggs and leave to “set”
  5. Now place the pan under the grill until cooked through

 

Sunshine Salad

This recipe is:

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Sunshine Salad (serves 1)

For the salad:

  • 2 hard-boiled eggs, quartered
  • Handful of spinach shredded
  • 50 g cucumber diced
  • 1 stick of celery diced
  • 1/2 Avocado diced

For the dressing: (double up for 2 days on the trot)

  • 1.5 tbsp oil of your choice. I used walnut as I had some in the cupboard but
  • 1 tsp fresh lemon juice
  • 1/2 tsp whole grain mustard
  • 1 tsp chopped fresh mint
  • 1 tsp chopped fresh tarragon

Method

  1. Combine all the dressing ingredients
  2. Combine all the salad ingredients
  3. Drizzle on the dressing and go!

Left Over Buddha Bowl

A Buddha Bowl can consist of pretty much anything – for more information on this read How To Build a Buddha Bowl + Recipe.  I have devised the recipe below to use up the left over ingredients from this week.

This recipe is

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Ingredients

  • 2 handfuls spinach
  • 1 stick celery – diced
  • 1/4 cucumber diced (or however much you have left)
  • 6 cherry tomatoes halved or ow ever many you have left
  • 1 avocado sliced
  • 1 tbsp Chargrilled peppers from a jar – diced
  • 1 tbsp of sun-dried tomatoes from a jar – diced
  • 2 tbsp cashew nuts
  • 2 tbsp mixed seeds

For the dressing:

  • 1 tbsp chopped tarragon
  • Juice of half a lime or lemon
  • 1 tsp whole grain mustard
  • 2 tbsp oil of your choice

Method

  1. Make up the dressing and store in a separate container
  2. Combine all the remaining ingredients
  3. Add the dressing when you are ready to eat

Congratultions that’s 5 days of clean eating packed lunches  and healthy midday fuelling!!

To see the full articles on these recipes read

How To Build a Buddha Bowl + Recipe

5 Salads For People Who Think Salads Are Boring

Get my forthcoming post: 5 quick easy clean eating 10 minute dinners  and 2 healthy weekend dinners that will leave you with left overs for the week delivered straight to your inbox by clicking follow.

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