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GET A GRIP LUNCHES

You can choose any lunch option from the lists below. Obviously where we are at lunchtime dictates what we can eat, so the lunch options are split into store-bought options, home options and packed lunches. All you have to do is choose …

Note: All of the lunch options can be served with unlimited vegetables or salad from the list.

STORE-BOUGHT LUNCH OPTIONS

any store-bought sandwich under 350 calories

any store-bought sushi under 350 calories

any vegetable-based soup under 35 calories per ½ cup, plus a small bread roll and a piece of fruit

HOME OPTIONS

Info per serving:

Calories: 308.0

Fat: 1. 9g

Saturated Fat: 0.4g

Protein: 32.2g

Carbohydrate: 42.3g

Baked Potato with Tuna

One small baked potato topped with 3½-oz can of tuna in brine or spring water mixed with some chopped red onion and cucumber and served on a bed of mixed salad leaves.

Egg on Toast

Info per serving:

Calories: 241.0

Fat: 12.9g

Saturated Fat: 3.0g

Protein: 11.8g

Carbohydrate: 19.5g

One slice of rye toast, 2 boiled eggs with sliced broiled tomato and mushrooms brushed with olive oil and sprinkled with mixed herbs.

Tomato Soup

Info per serving:

Calories: 242

Fat: 8.0g

Saturated Fat: 1.0g

Protein: 14.2g

Carbohydrate: 23.0g

A bowl of fresh tomato soup (from the supermarket refrigerated section) topped with 2 tablespoons of cottage cheese, a handful of chopped cucumber and red pepper, and quarter of a chopped ripe avocado.

Beans on Toast

Info per serving:

Calories: 296.0

Fat: 2.8g

Saturated Fat: 0.9g

Protein: 19.9g

Carbohydrate: 51.9g

Two small slices rye bread, toasted, topped with a small can of baked beans (5oz) and ½ a 4oz pot of cottage cheese or a tablespoon of reduced-fat grated hard cheese.

The following lunch recipes serve more than 1 and can easily be broken down. Why not start the Get a Grip plan with a friend or neighbor and take it in turns to do the lunch? Support on your plan can really help your efforts.

Chicken and Corn Soup with Chili

Serves 4

Info per serving:

Calories: 296.0

Fat: 2.8g

Saturated Fat: 0.9g

Protein: 19.9g

Carbohydrate: 51.9g

4 cups chicken stock

2 chicken breasts, skinned and cubed

½-inch piece fresh root ginger, peeled and grated

½ small red chili, seeded and finely chopped (optional)

1 small can corn, drained and rinsed

1 bunch green onions, finely sliced diagonally

2 tablespoons soy sauce

salt and freshly ground black pepper

1 tablespoon fresh chopped cilantro

Put the stock into a large saucepan and bring to a boil. Add the chicken and poach until cooked through – about 5 minutes.

Add the ginger, chili and drained corn. Stir in the onions and simmer for 2 minutes. Season to taste, sprinkle in the cilantro and serve.

Joanna’s top tip: You can get some great “home-made” style soups in the refrigerated section of your local supermarket. There are some very tasty chicken and corn versions – so if you are into convenience – add this to your weekly shopping list.

Roasted Butter Beans with Tomatoes

Serves 4

Info per serving:

Calories: 321.8

Fat: 10.9g

Saturated Fat: 1.3g

Protein: 15.2g

Carbohydrate: 42.1g

2 teaspoons olive oil

2 × 14-oz cans butter beans, drained and rinsed

4 ripe plum tomatoes, quartered

1 tablespoon sun-dried tomato paste

1½ tablespoons balsamic vinegar

good handful of fresh cilantro

salt and freshly ground black pepper

Preheat the oven to 200°C/400°F.

Heat the olive oil in a large roasting pan. Add the beans and tomatoes, stirring to coat them well with the oil. Season them with pepper only. Roast on the top shelf for 10 minutes, giving the pan a little shake halfway through.

Stir the tomato paste and vinegar into the beans and tomatoes and season to taste. Stir the cilantro in gently and serve with a slice of toasted whole-wheat bread or a small baked potato.

PACKED LUNCH OPTIONS

Soup with Bread and Cheese

One small thermos of Immune-boosting or Full of Goodness soup (see page 18 for recipes) with a small whole-wheat roll and 1oz Edam cheese.

Sandwich Options

White Bean and Tuna Salad

Serves 6

Info per serving:

Calories: 314.0

Fat: 6.4g

Saturated Fat: 0.9g

Protein: 32.3g

Carbohydrate: 31.0g

3½ cups fine green beans, topped and tailed and cut small

3 × 14-oz cans cannellini beans, drained and rinsed

1 red onion, finely diced

2 tablespoons wholegrain mustard

6 tablespoons white wine vinegar

¹/₈ cup olive oil

salt and freshly ground black pepper

good handful flat leaf parsley, roughly chopped

3 × 7-oz cans light meat tuna in brine, well drained

Bag of salad

Drop the green beans in boiling water and cook for 3–5 minutes until just cooked. Drain and rinse well in cold water. Put the cannellini beans into a bowl with the red onion. In another bowl, whisk together the mustard, vinegar and oil and season to taste. Mix into the beans and onion. Add the drained green beans and the parsley. Break the tuna up into big chunks and mix into the salad.

Joanna’s top tip: This is a quick lunch to rustle up for friends – they will never know how healthy it is!

Shrimp and Cucumber Salad with a Minty Dressing

Serves 2–3

Info per serving:

Calories: 202.3

Fat: 11.8g

Saturated Fat: 1.7g

Protein: 18.5g

Carbohydrate: 5.2g

½ cucumber, halved lengthways and seeded using a teaspoon (cucumber seeds make any salad very watery)

6oz shelled cooked shrimp

1 tablespoon chopped mint

½ teaspoon sugar

1 tablespoon boiling water

1 tablespoon white wine vinegar

1 tablespoon olive oil

salt and freshly ground black pepper

romaine lettuce leaves to serve the shrimp in

Slice the cucumber halves into half moons and place in a bowl together with the shrimp. Place the mint and sugar in a bowl and pour over the boiling water. Leave for 5 minutes and then stir in the vinegar and oil and season well. Add the shrimp and cucumber and stir to coat well.

Arrange the lettuce on a serving plate and spoon the shrimp salad on top. Serve with a slice of whole-wheat bread or a baked potato.

Red Bean and Tomato Salsa Salad

Serves 2–3

Info per serving:

Calories: 336.0

Fat: 19.9g

Saturated Fat: 2.8g

Protein: 10.2g

Carbohydrate: 34.9g

15-oz can red kidney beans, drained

1¹/₃ cups tomatoes, finely chopped

½ red onion, finely chopped

rind of 1 lime, grated

juice of 2 limes

1 large ripe but firm avocado, peeled, stoned and diced

2 tablespoons olive oil

1 green chili, very finely chopped

good handful of fresh cilantro, finely chopped

salt and freshly ground black pepper

Put everything into a bowl and stir well. Chill until ready to eat.

Joanna’s top tip: Use rubber gloves when chopping the green chili or wash your hands well afterwards.

Chicken and Sun-Dried Tomato Salad

Serves 4

Info per serving:

Calories: 300.0

Fat: 12.0g

Saturated Fat: 4.1g

Protein: 33.4g

Carbohydrate: 14.4g

4 cooked, skinned chicken breasts

2oz Black Forest ham, cut into strips and all traces of fat removed

2oz pine nuts, tossed into a hot, dry frying pan for a few seconds until golden

7-oz jar sun-dried tomatoes or sun-blush tomatoes, well drained and sliced

a handful of fresh basil leaves (optional)

bag of mixed salad leaves

For the dressing:

1 tablespoon balsamic vinegar

1 tablespoon olive oil or you can use the oil from the jar of tomatoes

½ teaspoon Dijon mustard

salt and freshly ground black pepper

Slice the chicken breasts diagonally and arrange on a serving plate. Scatter the ham over the top, followed by the tomatoes and the pine nuts. Whisk the dressing ingredients together and drizzle over the salad. Scatter the basil over the top and serve with mixed salad leaves.