Office Worker Meal Plan

Oats soaked overnight in almond milk with chia seeds, topped with sliced mango in the morning.

Ingredients:

• •70g rolled oats
• •250ml unsweetened almond milk
• •2 tbsp chia seeds
• •100g mango
• •1 tsp maple syrup

Prepare 5 jars on Sunday for the whole week.

Tinned tuna in spring water mixed with cucumber, sweetcorn, and light mayonnaise, wrapped in a wholegrain tortilla.

Ingredients:

• •1 can tuna in spring water (145g)
• •1 large wholegrain wrap
• •1/4 cucumber
• •30g sweetcorn
• •1 tbsp light mayonnaise
• •mixed leaves

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.

Ingredients:

• •200g chicken breast
• •100g courgette
• •100g mixed peppers
• •100g cauliflower
• •1 tbsp olive oil
• •rosemary
• •lemon

Full-fat Greek yogurt layered with banana, oats, and a sprinkle of chia seeds.

Ingredients:

• •200g plain Greek yogurt
• •1 banana
• •30g rolled oats
• •1 tbsp chia seeds

Use 0% fat Greek yogurt to reduce calories by ~40.

Chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and feta with lemon-olive oil dressing.

Ingredients:

• •240g canned chickpeas
• •100g cherry tomatoes
• •1/2 cucumber
• •1/4 red onion
• •30g feta cheese
• •15 kalamata olives
• •2 tbsp olive oil
• •lemon

Fresh carrot sticks served with 3 tablespoons of hummus.

Ingredients:

• •2 medium carrots
• •60g hummus

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

High-fibre bran flakes or Weetabix with cold skimmed milk and a small banana.

Ingredients:

• •60g bran flakes or Weetabix
• •200ml skimmed milk
• •1 small banana

Hearty red lentil soup with cumin, coriander, carrots, and a squeeze of lemon.

Ingredients:

• •150g red lentils
• •2 carrots
• •1 onion
• •2 cloves garlic
• •1 tsp cumin
• •1 tsp coriander
• •vegetable stock
• •lemon

Low-fat cottage cheese with fresh pineapple chunks.

Ingredients:

• •150g low-fat cottage cheese
• •80g fresh pineapple

Hearty aubergine and chickpea curry in a tomato-coconut sauce, served with brown rice.

Ingredients:

• •1 medium aubergine
• •240g canned chickpeas
• •200ml light coconut milk
• •200ml tomato passata
• •1 onion
• •garlic
• •ginger
• •150g brown rice
• •curry powder

Oats soaked overnight in almond milk with chia seeds, topped with sliced mango in the morning.

Ingredients:

• •70g rolled oats
• •250ml unsweetened almond milk
• •2 tbsp chia seeds
• •100g mango
• •1 tsp maple syrup

Prepare 5 jars on Sunday for the whole week.

Romaine lettuce, grilled chicken, parmesan shavings, and wholegrain croutons with light Caesar dressing.

Ingredients:

• •160g chicken breast
• •100g romaine lettuce
• •20g parmesan
• •30g wholegrain croutons
• •2 tbsp light Caesar dressing

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.

Ingredients:

• •200g chicken breast
• •100g courgette
• •100g mixed peppers
• •100g cauliflower
• •1 tbsp olive oil
• •rosemary
• •lemon

Full-fat Greek yogurt layered with banana, oats, and a sprinkle of chia seeds.

Ingredients:

• •200g plain Greek yogurt
• •1 banana
• •30g rolled oats
• •1 tbsp chia seeds

Use 0% fat Greek yogurt to reduce calories by ~40.

Tinned tuna in spring water mixed with cucumber, sweetcorn, and light mayonnaise, wrapped in a wholegrain tortilla.

Ingredients:

• •1 can tuna in spring water (145g)
• •1 large wholegrain wrap
• •1/4 cucumber
• •30g sweetcorn
• •1 tbsp light mayonnaise
• •mixed leaves

Fresh carrot sticks served with 3 tablespoons of hummus.

Ingredients:

• •2 medium carrots
• •60g hummus

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

High-fibre bran flakes or Weetabix with cold skimmed milk and a small banana.

Ingredients:

• •60g bran flakes or Weetabix
• •200ml skimmed milk
• •1 small banana

Chickpeas, cherry tomatoes, cucumber, red onion, kalamata olives, and feta with lemon-olive oil dressing.

Ingredients:

• •240g canned chickpeas
• •100g cherry tomatoes
• •1/2 cucumber
• •1/4 red onion
• •30g feta cheese
• •15 kalamata olives
• •2 tbsp olive oil
• •lemon

Low-fat cottage cheese with fresh pineapple chunks.

Ingredients:

• •150g low-fat cottage cheese
• •80g fresh pineapple

Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.

Ingredients:

• •200g raw king prawns
• •150g cooked quinoa
• •100g spinach
• •3 cloves garlic
• •1 tbsp olive oil
• •lemon

Oats soaked overnight in almond milk with chia seeds, topped with sliced mango in the morning.

Ingredients:

• •70g rolled oats
• •250ml unsweetened almond milk
• •2 tbsp chia seeds
• •100g mango
• •1 tsp maple syrup

Prepare 5 jars on Sunday for the whole week.

Hearty red lentil soup with cumin, coriander, carrots, and a squeeze of lemon.

Ingredients:

• •150g red lentils
• •2 carrots
• •1 onion
• •2 cloves garlic
• •1 tsp cumin
• •1 tsp coriander
• •vegetable stock
• •lemon

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Lemon-herb marinated chicken breast with oven-roasted courgette, peppers, and cauliflower.

Ingredients:

• •200g chicken breast
• •100g courgette
• •100g mixed peppers
• •100g cauliflower
• •1 tbsp olive oil
• •rosemary
• •lemon