G I R L S G U I D E

☼ Healthy Lunch ☼

This chapter is following on from my chapter about healthy breakfasts. It's really important that you have 3 meals a day and if you are looking to loose weight, tone up or just stay fit, then those three meals need to be healthy.

Cajun Chicken With Coriander And Lime Rice 30 minutes serves 2
- 2 skinless chicken breasts
- 1 avocado
- 1 small brown onion
- 1 small bunch of coriander
- 1/3 green bell pepper
- 1 lime (zest)
- 1/2 red bell pepper
- 1/2 yellow bell pepper
- 150g dried long grain rice
- 1/2 tbsp of Cajun seasoning
- 1/2 tbsp of olive oil

Quinoa + Roast Vegetables salad vegan/paleo/low fat/vegetarian/gluten free 35 minutes serves 4
- 1/2 an aubergine
- 1 courgette
- 1 tbsp of garlic powder
- 2 spring onions
- 1 tbsp of tomato puree
- 360ml vegetable stock
- 1 tbsp Harissa paste
- 120g of Quinoa
- 1 red pepper

Syn free garlic lemon and parsley chicken goujons 50 minutes serves 4
- 4 chicken breasts
- 3 tbsp of garlic granules
- 3 medium eggs
- 2 tbsp of lemon juice
- 1/4 tbsp of mustard powder
- 1/2 tbsp freshly ground black pepper
- 1 sea salt
- 1 olive oil fry light
- 120g wholemeal bread
- 1 small handful of fresh parsley (finely chopped)

Syn free ham and mushroom pizza calzone | Slimming World 20 minutes serves one
- 2 ham slices
- 2 medium mushrooms
- 1 small handful of onion
- 1 egg
- 1 tbsp peppers
- 40g of grated reduced fat cheese
- fry light
- 1 tbsp of Passata
- 1 weight watchers wrap

Tomato And Halloumi Bake 40 minutes serves 4
- 1 handful of fresh basil
- 1 tbsp of chilli flakes
- 2 courgettes
- 2 cloves of garlic
- 1 onion
- 6 medium tomatoes
- 1 tbsp of tomato puree
- 1 tbsp if smoked paprika
- salt and pepper
- 1 tbsp of turmeric
- 1 tbsp of vegetable oil
- 1 tbsp of cumin
- 200g of sliced halloumi

Syn free pizza toasts 25 minutes serves 1 vegetarian
- 2 slices of ham
- Italian herbs
- Italian parsley/basil
- 1/2 a small red onion
- 1 large vine tomato
- 1 splash of balsamic vinegar
- salt and black pepper
- spray oil
- 50g of mozzarella cheese
- passata
- 2 slices of whole wheat bread

Slimming World Tuna Pasta Salad 20 minutes serves 2 gluten free
- 1 can of tuna
- 1/2 a small red onion
- 2 spring onions
- 1 tbsp of dijon mustard 1 syn
- 2 tbsp of half fat mayonnaise 4 syns
- 160g of pasta
- 1/2 a red pepper
- salt and black pepper
- 1 cup of fat free plain yogurt
- 240ml of canned sweetcorn

Honey Sesame Chicken lunch bowls
30 minutes serves 4 gluten free
- 2 large chicken breasts
- 3 cups of broccoli
- 3 snap peas
- 1/4 cup of honey
- 1/4 cup of soy sauce
- 3/4 cup of rice
- 1 tbsp of cornstarch
- 1/2 tbsp of red pepper flakes
- salt and pepper
- sesame seeds
- 1 tbsp of olive oil
- 1 tbsp of sesame oil
- 1/4 cup of chicken stock or water

Chicken Ranch Wraps 10 minutes serves 4
- 2 cups of cooked chicken breasts
- 1/4 cup cilantro
- 1/4 cup of hidden valley simply ranch dressing
- 32 tortillas
- 1/2 cup of mozzarella cheese

Asparagus And Tomato frittata slice
40 minutes vegetarian, gluten free, paleo
- 100g of asparagus
- 1 handful of baby spinach
- 1 carrot
- 1 handful of cherry tomatoes
- 2 shallots
- 6 eggs
- 1/4 tsp of freshly ground black pepper
- 1 red pepper
- 1/2 tsp of sea salt
- 1 tbsp of olive oil

Chicken and avocado burritos 20 minutes serves 4
- 1lb cooked chicken
- 1 large avocado
- 2 tbsp of cilantro
- 1/4 cup of salsa verde
- 4 burrito sized tortillas
- 1 cup of Monterey jack cheese
- 1/4 cup of sour cream or greek yogurt

BBQ chicken salad 30 minutes serves 6 gluten free
- 1 lb of chicken breast
- 1 carrot
- 1 cucumber
- 1 lettuce
- 1 tomato
- 1/2 cup of bbq sauce
- 2 tbsp of light ranch dressing
- salt and pepper
- olive oil spray
- 1/4 of reduces fat cheese

Chicken, bacon and avocado chopped salad 35 minutes serves 4-6 gluten free
- 4 slices of cooked and diced bacon
- 1 cooked chicken
- 1 pitted and diced avocado
- 3 garlic cloves
- 1/2 cup of red onion
- 2 tbsp of dijon mustard
- 1/4 cup of vinaigrette red wine
- 1 tbsp of Italian seasoning
- 1 pinch of salt and freshly cracked black pepper
- 1/4 cup of olive oil
- 3 tbsp of red wine vinegar
- 4 oz of blue cheese

Rice bowl with fried egg and avocado 10 minutes serves 4 gluten free vegetarian
- 1 avocado
- 4 scallions
- 4 large eggs
- hot sauce
- 2 cups of cooked brown rice
- kosher salt
- 3 tbsp of olive oil
- 1 tbsp of red wine vinegar

Cheesy sausage and pasta bake 45 minutes serves 4
- 6 good quality pork sausages
- 199 1/4 g of celery
- 2 garlic cloves
- 1/2 tap of garlic granules
- 1 onion
- 1/2 tbsp of fresh thyme
- 1 dash of Worcestershire sauce
- 597 2/3 g of tortiglioni
- 1/2 tsp of celery salt
- butter to grease dish
- 165 1/8 g roasted peppers
- salt and freshly ground pepper
- 1/2 tbsp of sugar
- 2 tbsp of olive oil
- 306 g of mozzarella pearls
- 1 rind of parmesan cheese
- 3 tbsp of grated parmesan cheese
- 476 2/3 ml of water
- 14 oz can of chopped tomatoes (with juice)

Honey and garlic shrimp 20 minutes serves 4 gluten free
- 1 lb of medium uncooked shrimp
- 1 tbsp of garlic
- 1/3 cup of honey
- 1/4 cup of soy sauce
- 2 tbsp of olive oil

I hope this helped you guys, that last one is my favourite :). Remember to vote and comment if you have any questions or recommendations :)

Kaesha xoxo