To celebrate National Healthy Eating week, Fuel Coffeehouse + Kitchen and nutritionist, Saskia Knight, have pulled together a list of easy and healthy breakfasts, lunches, and dinners, for everyday of the week…
Having a list of go-to meals that are both nutritious and easy to make can save you time and money. We have even broken down the macro-nutrients for you!
Breakfast
Monday: Yoghurt and chia
Women: 200g full fat natural yoghurt (dairy or alternative), 2 tbsp chia seeds, 80g berries, 1 peach, sliced. 27g carbs, 21g protein, 12g fat.
Men: 200g yoghurt, 1 tbsp chia seeds, 80g berries,1 peach, sliced, 50g low sugar granola. 40g carbs, 25g protein, 19g fat.
Tuesday: Porridge
Women: 30-40g oats with 80ml milk or water. Mix in 1 tbsp hemp protein powder. Add in a handful of berries (80g) and sprinkle with 1tbsp of chopped nuts/seeds. 35g carbs, 11g fibre, 18g protein, 13g fat.
Men: 60g oats, plus 100ml milk or water, 2 tbsp hemp protein powder, 100g berries. 55g carbs, 35g protein, 25g fat.
Wednesday: Greek yoghurt and berries
Women: Full-fat Greek yoghurt (200g) with berries (120g) and 2 tsp chopped pumpkin and 2 tsp chopped sunflower seeds, 1⁄2 banana. 32g carbs, 3g fibre, 25g protein, 10g fat.
Men: 1 whole banana, 1 tbsp chopped pumpkin seeds, 1 tbsp chopped sunflower seeds. 33g carbs, 27g protein, 12g fat.
Thursday: Banana pancakes
Women: 1 large banana, 2 large eggs, 2 tbsps ground flaxseeds – whizz it all up in a blender and cook in saucer-sized portions (this should make 3 American- style pancakes). 29g carbs, 8g fibre, 17g protein, 17g fat.
Men: 2 large bananas, 3 large eggs, 3 tbsp ground flaxseeds. 57g carbs, 25g protein, 23g fat.
Friday: Granola
Women: 60g Granola (choose a low glycaemic / high protein such as Lizzie’s high protein granola) with 75-100ml milk (or alternative) with 80g of berries, apple or banana (chopped). 40g carbs, 6g fibre, 20g protein, 12g fat.
Men: increase to 70g granola, 120ml milk, 100g blueberries, 1tbsp chopped almonds. 50g, carbs, 25g protein, 19g fat.
Saturday: Omelette
Women: Omelette (2 eggs) with veggies including a handful of chopped onions, courgette, bell peppers, mushrooms, spinach (50g total), plus optional 30g salmon flakes. 1 apple. 28g carbs, 10g fibre 26g protein, 17g fat.
Men: increase to 3 eggs, 50g of each veg, 50g salmon flakes, 1 apple, 1 pear. 50g carbs, 37g protein, 24g fat.
Sunday: Avocado and chicken on toast
Women: Half an avocado (100g), 50g chicken sliced, 1 large tomato, 2 slices wholemeal plain toast. 35g carbs, 12g fibre, 26g protein, 14g fat.
Men: 1⁄2 avocado, 2 large tomato, 2 slices toast, 1 tbsp butter, 50g chicken plus 1 small banana. 54g carbs, 28g protein, 18g fat.
Lunch
Monday: Crunchy salad
Women: A plate or bowl of salad leaves – choose a selection of romaine lettuce, rocket, spinach, or watercress. Add grated raw beetroot, chopped red pepper, cherry tomatoes, and 2 inches of chopped cucumber. Top with 30g chopped avocado and 50g chicken breast. Serve with half a wholewheat pitta and 1 tbsp of dip (eg hummus or tzatziki). Finish with a drizzle of low calorie salad dressing. 35g carbs, 10g fibre, 24g protein, 13g fat.
Men: Increase portions to 100g chicken, 1 pitta, 2 tbsp hummus. 40g carbs, 42 protein, 17g fat.
Tuesday: Salad Niçoise
Women: 50-75g green beans (lightly steamed and cooled), 2 hard-boiled eggs (cooled), 50g salad leaves, 8-10 cherry tomatoes (halved), 50g tinned tuna, 20g pitted olives. 1-2tsp of low calorie salad dressing. 50g wholewheat crackers. 44g carbs, 5g fibre, 31g protein, 21g fat.
Men: 75g crackers, 75g tuna. 60g carbs, 41g protein, 22g fat.
Wednesday: Falafel Pitta
Women: 1 small wholegrain pitta filled with as much crunchy salad as you can fit in plus 3-4 falafels (around 100g – homemade or bought), 1 tbsp hummus or dip of your choice. 40g carbs, 14g fibre, 14g protein, 14g fat.
Men: 1 large pitta, 2 tbsp hummus / dip plus 50g salmon flakes. 70g carbs, 32g protein, 22g fat.
Thursday: Greek pasta salad
Women: 100g cucumber (chunks), 6-8 cherry tomatoes (halved), 50g feta cheese, half a small red onion (sliced), 6 pitted olives, 50g salad leaves (rocket, spinach, lettuce, watercress). Drizzle 1-2tsp of low calorie salad dressing. Add 50g pasta (cooked without salt) and 50g sliced chicken / fish / vegan alternative. 28g carbs, 6g fibre, 28g protein, 19g fat.
Men: 100g pasta, 75g protein. 45g carbs, 38g protein, 21g fat.
Friday: Chorizo and chickpea soup
Click here to view the recipe. Serve with a small wholegrain slice of bread (40g). 44g carbs, 11g fibre, 27g protein, 19g fat.
Men: 2 slices wholegrain bread.
Saturday: Roasted veg with quinoa
Women: Fill half your plate with vegetables including 90g of each: chunks of aubergines, bell peppers, onions, mushrooms, leeks, and courgettes. Drizzle with 2 tsp of extra virgin olive oil and some mixed herbs, salt and pepper, cooked at 170 ̊ for 30 mins or longer if needed. Serve with (30g dried weight) quinoa. Add 1 tbsp of hummus if desired. 41g carbs, 11g fibre, 13g protein, 14g fat.
Men: 50g couscous/quinoa, 2 tbsp hummus
55g carbs, 17g protein, 16g fat.
Sunday: Healthy Kebab
Women: Make kebabs using diced chicken, lamb, prawn, or tofu on kebab sticks, adding a selection of vegetables (chunks of red onions, peppers, courgettes, mushrooms, aubergine work well). Marinade if desired. Serve with wholegrain couscous or quinoa (50g dry weight). 49g carbs, 43g protein, 9g fat.
Men: 130g meat, 60g quinoa or couscous.
62g carbs, 55g protein, 10g fat.
Dinner
Monday: Lamb moussaka
Click here to view the recipe. Serve with only a light sprinkling of feta cheese (1 tbsp), and 1 wholewheat pitta, toasted and cut into strips. 40g carbs, 4g fibre, 33g protein, 20g fat.
Men: increase portion size by 1/4.
Tuesday: Chicken or chickpea curry
Click here to view the recipe. Serve with brown rice (40g dry weight). 40g carbs, 4g fibre, 46g protein, 17g fat.
Men: serve with 60g brown rice.
Wednesday: Chuck it together stir-fry
Women: Cut up strips of vegetables (pak choi, green beans, carrots, bell peppers, tenderstem broccoli, baby corn) – around 175-200g total weight. Lightly stir-fry 120g of protein (prawns/beef strips/tofu pieces). Add the vegetables and fry until tender. Add 1 tbsp miso paste and 1 tbsp soy sauce to cover. Serve with rice noodles (55g dried weight). 52g carbs, 6g fibre, 30g protein, 11g fat.
For men: increase protein to 140g.
Thursday: One pot prawn and lentil curry
Click here to view the recipe. Serve with 1 small naan bread (no more than 30g). 37g carbs, 17g protein, 14g fat.
Men: increase naan to 65g. 65g carbs, 23g protein, 22g fat.
Friday: Steak with sweet potato mash
Women: Fry 100g beef steak or tuna steak to your liking, cook 150g sweet potato and mash. Serve with 160-200g lightly steamed green vegetables and a pepper sauce if desired. 39g carbs, 9g fibre, 35g protein, 19g fat.
Men: increase to 130g steak, 175g sweet potato. 40g carbs, 44g protein, 20g fat.
Saturday: Moroccan chicken stew
Click here to view the recipe. Serve with bulgar wheat or couscous (40g dried weight). 320g carbs, 19g protein, 20g fat.
Men: Serve with 50g (dried weight) bulgar wheat or couscous.
Sunday: Healthy roast dinner
Women: Cook usual joint of meat, nut roast or veggie/vegan alternative. Serve a 100g portion. Add 130g celeriac or sweet potatoes, mashed or roasted. Serve with green, leafy vegetables such as broccoli, green beans, cabbage (these should fill half the plate). Choose a good quality gravy but avoid Yorkshire pudding, suffings and additional sauces. 35g carbs, 17g fibre, 41g protein, 10g fat.
Men: 130g meat, 175g celeriac or sweet potatoes. 54g carbs, 51g protein, 13g fat.
For healthy food on the go, pop into Fuel Coffeehouse + Kitchen, pre-ordering is available via Fuel@instinct78.co.uk. Follow Fuel’s Instagram to keep up to date with the daily specials.
Saskia Knight, of Spring Green Nutrition, is available for appointments, click here to get in touch.
