Awesome Healthy Lunches for Women's Weight Loss
These lunch ideas can actually be eaten at other times of the day and would work equally well as dinners. Several of them are easily portable too for when you’re at work or out and about.
Mackerel Bruschetta
Services : 4
Prep & Cook Time : 15 minutes
Calories per potion : 352
Ingredients
- 4 slices whole meal granary bread
- 1 medium carrot, peeled and diced
- 1 medium courgette (zucchini), diced
- 2 small turnips, peeled and diced
- 100ml / 3 ½ fl. Oz / ½ cup white wine vinegar
- 5 allspice berries
- 4 fresh mackerel fillets
For dressing
- 100g / 3 ½ oz / ½ cup 0% fat Greek yoghurt
- 1 tbsp Dijon mustard
- 2 tbsp drill fronds, roughly chopped
Method
- Toast the bread and keep it warm while you prepare the rest of the dish.
- Put the vegetables in the saucepan with the vinegar and enough cold water to cover them. Add the allspice berries and ½ tbsp of salt the simmer vegetable for6 minutes or until just tender. Drain well and discard the allspice.
- Meanwhile, cook the mackerel fillets under a hot grill for 2 minutes on each side or until just cooked through.
- Divide the pickled vegetables between the toast slices.
- Mix the yoghurt with the mustard and drill then spoon half of it over the vegetables.
- Top the vegetables with the mackerel fillets and spoon over the rest of the dressing.
Top Tips
To reduce the calories count to 236, serve halve the quantity of mackerel and flake it into the vegetables.
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Tomato and Tuna Toast
Services : 2
Prep & Cook Time : 9 minutes
Calories per potion : 317
Ingredients
- 185 g / 6 ½ oz can of tuna in spring water, drained
- 4 tomatoes, diced
- ½ red onion, diced
- A pinch of chopped parsley
- 2 tbsp extra virgin olive oil
- 2 slices reduced calorie white bread
Method
- Flake the tuna into a bowl and mix with tomatoes, onion and parsley.
- Stir in the oil and season to taste with salt and pepper.
- Toast the bread in a hot griddle pan until nicely marked, then transfer it to 2 warm plates.
- Top the toast with the tuna mixture and serve immediately.
Top Tips
Omit the olive oil and save 120 calories per portion
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Tzatziki On Crispbread
Services : 4
Prep & Cook Time : 25 minutes
Calories per potion : 127
Ingredients
- 1 medium cucumber
- 100g /3 ½ oz / ½ cup 0%fat Greek yoghurt
- 1 clove of garlic, crushed
- 2 spring onions (scallions),finely chopped
- 2 tsp lemon juice
- 1 tbsp mint leaves, chopped, plus extra to garnish
- 8 rye crispbreads
- 16 black olives in brine, pitted
Method
- Cut 16 slices from the cucumber and set them aside. Cut the rest of the cucumber in half lengthways and scrape out the seeds with a teaspoon.
- Finely chop the flesh and put it in a sieve, then sprinkle with salt and leave to drip fpr 15 minutes.
- Mix the yoghurt with the garlic, spring onion, lemon juice and mint. Blot the cucumber flesh with kitchen paper, then fold it into the yoghurt dressing.
- Arrange 2 cucumber slices on top of each crispbread, then add a spoonful of tzatziki to each.
- Garnish with black olives, mint springs and a sprinkle of freshly ground black pepper. Serve two crispbreads per person.
Top Tips
For a tangy alternative with the same calorie count , replace the olive with a few marinated anchovy fillets.
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Tomato Bruschetta
Services : 1
Prep & Cook Time : 5 minutes
Calories per potion : 216
Ingredients
- ½ rustic bread roll
- 1 tbsp pesto
- 1 medium tomato,sliced
- A few rocket (arugala) leaves
- 1tbsp extra virgin olive oil
Method
- Spread bread roll with pesto and top with the tomato slices
- Scatter over the rocket leaves and drizzle with olive oil, then season with salt and pepper.
Top Tips
For a warming lunch, replace the rocket leaves with fresh oregano and toast under a hot grill.
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