prep your lunch.

next to “I don’t actually eat brekkie until late or at all”, is “I don’t know what to eat for lunch” is the second most common thing I hear in clinic, especially from busy mums.

this is why I recommend - just one or two days of your week, prep up your lunches. something tasty, 30-50g worth of protein and 3-4 veggies with something carby to keep energy levels up for the arvo.

to make this even easier for yourself - it’s the same lunch for 3-4 days of the week. this doesn’t mean it has to be boring.. make something you know having a few times of a week is still a vibe!

so in a nutshell, you spend 30 - 60 min for the whole week, eating something nutrient-dense and delicious, aallll week. win - win.

this is one of my favs which ticks all the boxes -

pesto chicken bake.

you will need:

600g chicken breast

12 tbsp white rice

4 tbsp greek yoghurt

4 tbsp pesto

1c chicken stock or broth

baby tomatoes

spinach

120g mozarella cheese

1 small zucchini

1 tbsp EVOO

+

4 oven-safe glass containers

how to make:

• preheat oven at 200 degrees

• dice the chicken breast fillets or tenderloins and brown on fry pan in some extra virgin olive oil.

• grab your 4 oven-safe glass containers and to each of them add:

  3 tbsp white rice

  150g chicken breast (once sealed)

  1 tbsp greek yoghurt

  1 tbsp pesto

  1/4c chicken stock/broth

• stir to combine the liquid well with rice and pesto/yoghurt

• add to each:

  handful of baby spinach leaves

  handful of baby tomatoes

  handful of diced zucchini

  30g mozarella cheese

• bake in the oven for 30 mins

• you could have 2 in the fridge and 2 in the freezer for the following week. this will last 3 days in the fridge.

• always reheat your rice/chicken meals on high heat before serving once cooled.

enjoy!! xx

nutrition:

520 cals

54g protein

25g fat

30g carbs

(you could reduce fat by opting for low-fat greek yoghurt).

cost per serve $6.25~