Empowering Women to Enjoy Movement

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Quit Sandwiches!

My clients all lead very busy lives, often juggling work and childcare. As a result, it’s often during the day when a usually good diet slips. Quick, easy lunches and snacks are essential, so resorting to a shop bought sandwich or a homemade ham sandwich normally wins over creating something fresh and nutritionally rich.

Once this happens a cycle is created of not feeling nutritionally full and then giving in to cravings for sugary stuff. Even if they’ve worked hard in a PT session with me, if they don’t eat well they’ll never achieve their goals. You can’t out train a poor diet.

With a little planning, you can create a quick, nutritionally rich meal in minutes. It’s all about having the fridge stocked with a few essentials at the start of the week. So plan what food you need for the week ahead and ensure it’s in your fridge by Monday morning.

Here’s a few tips for being organised:

  • Cook extra vegetables with dinner and keep them to throw in a salad the next day.  Make sure you plunge the veg in cold water when it’s cooked. Otherwise you’ll end up with soggy veg. It’s better to slightly under cook the veg, then you’ll end up with lovely crisp crunchy veg. Green beans and broccoli work well.
  • Have good sources of protein in your fridge at all times – prawns, feta cheese, salmon, mackerel, chicken.  Cook your own rather than buy pre-packaged. I often roast a chicken on Monday night to feed the family and there’s normally enough left to put in my salads for a few days.
  • Spinach, tomatoes, avocado, carrots, beetroot, lemons, radishes should also be in your kitchen at all times.
  • Quinoa and lentils are great sources of goodness and fill out a salad really well. It’s not about just eating lettuce leaves.  Merchant Gourmet do packets of both, already cooked and ready to throw in.
  • Use yoghurt, harrisa, lemon/lime juice, fresh herbs and chilli for flavour rather than salad dressings.

Here’s a recipe I often make for lunch. I just grab all the ingredients out of the fridge and throw it all together in minutes. There’s no science to this recipe, just nutritious ingredients that work well together. I normally make enough for two meals and eat the same thing for lunch the next day. You can mix it up by using prawns instead of chicken or lentils instead of quinoa. Just throw in anything that’s sitting in your fridge.

Give it a go, it really won’t take more than 5-10 minutes and your body will thank you for it.

Quinoa & Chicken Salad

  • Grab a mixing bowl and throw in a packet of quinoa, a handful of cooked chicken, handful of spinach, 1 chopped tomato, half a slice red onion, and a handful of left over veg. Squeeze in the juice of one lemon and mixed it all together.
  • Spoon on to a plate, drizzle on a little natural yoghurt and add a few dots of harissa.

Super quick and easy and very nutritious!


1 Comment
  1. Love this Carole, you’ve inspired me!

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