Lunch ideas selected from the recipe page and curated with ideas from everyone whose had an influence on this site

GERD

Chicken & Cucumber Salad: Grilled, skinless chicken breast served over leafy greens and cucumbers, dressed with olive oil and fresh herbs (instead of heavy, vinegar-based dressings).
Turkey & Pear Wrap: Sliced turkey breast with thinly sliced pear and mild cheese on a whole-grain tortilla or wrap.
Vegetable & Quinoa Bowl: A base of brown rice or quinoa topped with roasted root vegetables (carrots, sweet potatoes) and your choice of lean protein or beans.

Burger & Chips: Burger (brown bun)with home cut potato wedges

Rice bowl: Rice (maybe add some quinoa other full grain) with chicken, roasted red bell peppers, snap peas, and a light teriyaki glaze.

Chicken sliders (no bun) with shredded carrot and zucchini – or serve it wrapped in lettuce leaves.

Grilled salmon and carrot stir-fry with zucchini

Lunch bag ideas

I know just like most you know it can be a giant bother on how to take care of yourself especially if you’re working. Like you can imagine you can not eat just anything that is handed to you as you do not have the luxury to do so. This is why I have curated travel safe meal prep ideas that travel well and also ones for my reheatable babes who have access to a microwave. Enjoy cold or hot just stay safe with food.

Wraps

Wraps are you best friends and you can remix them in anyway you want add all types of fillings from veg to protein which can be beans.

Examples:

• Wrap with lettuce, celery, cucumber, egg, roasted chickpeas
• Grilled Chicken and Avocado Wrap
• Refreshing Anti-Inflammatory Veggie Wrap
• Low-Fat Ground Chicken Lettuce Wrap

Soup:

• bean soup
• miso soup
• bone broth

Salad:

• Bulgar wheat Salad bowls
• Chicken salad

Rice or grain bowl (or beans or lentils) with cooked veggies (low oil, low salt) and add protein such as roasted turkey, shrimp, chicken, salmon or cod. Make sure to include a variety of colourful vegetables to maximise nutrient intake and support overall health. Experiment with different protein sources to find what works best for your digestion and tastes.

Cous cous

Type 2 Diabetes

The Diabetes Plate Method

A simple and highly effective way to build a healthy dinner is to divide your plate:

• 1/2 Plate – Non-starchy vegetables: Broccoli, spinach, asparagus, peppers, or salad.
• 1\4 Plate – Lean protein: Skinless chicken breast, baked salmon, tofu, lentils, or lean beef.
• 1\4 Plate – Complex carbohydrates: Quinoa, brown rice, whole-wheat pasta, or sweet potato

Mediterranean Tuna Salad Wrap: Mix canned tuna with mashed avocado or olive oil instead of mayo, wrapped in a large lettuce leaf or a whole-wheat/low-carb tortilla.
Grilled Chicken Quinoa Bowl: Grilled chicken breast over a small portion of quinoa, topped with mixed greens, cherry tomatoes, and a light vinaigrette.
Turkey & Vegetable Soup: A hearty, broth-based soup (like lentil, black bean, or chickpea) paired with a side of mixed greens or a small whole-grain roll.
Frittata or Omelette: A spinach, red pepper, and feta cheese frittata made with whole eggs or egg whites, served with a large side salad.

Jacket potato filled with baked beans, jazzed up with some chili powder or cayenne pepper, a few mushrooms and caramelised onion.

Vegetable chilli – delicious and cheap to make.
Mixed bean chilli. To save money, use ‘value’ range beans and swap fresh herbs for dried. You also don’t need to use coriander.