Eggs & Spinach

(can add smoked or flaked salmon to this)

Salmon & Potato Salad

Avocado & Egg

You can add meat to this meal such as chicken or salmon to make a great breakfast protein box

Salads (non meat)

Can add fish, prawns or white meat for additional protein

Beetroot, rocket & feta

Edamame & Houmous

Beetroot, Goats Cheese & Lentil Salad

Nutty Super Wholefood Salad


Harissa Chicken

Sesame King Prawn & Rice Salad

This meal is low in calories (242cals) and will not keep you full for long so I advise adding a small salad such as the beetroot, rocket and feta or the edamame and houmous.

Edamame & Black Rice Salad

You can add meat to this meal such as chicken, turkey or salmon or prawns.

Chargrilled Chicken Salad

Avocado & Egg

You can add meat to this meal such as chicken, turkey or salmon.

Quinoa & Soybeans

You can add meat to this meal such as chicken, turkey or salmon.

Extra Virgin Olive Oil

Rather than use the salad dressings that accompany the salads, my advice would be to purchase a good quality extra virgin olive oil, preferably cold pressed, and keep it at your office / desk for lunches. Salad dressings can have lots of hidden calories in the form of sugar so it’s best to replace them with this excellent alternative. Here are some of the benefits should you wish to read more.

Snacks / other


Watch out for sweetened yogurts

In the picture below you have a non flavoured yogurt on the left and a flavoured yogurt on the right. Snack size pots are 150g and the numbers quoted are per/100g. This means, total sugar (yellow arrow) for non flavoured will have 8.1g of sugar and the flavoured pot will have 14.3g of sugar. Bear in mind that a teaspoon of table sugar is between 4 and 5g you will now see how much sugar is added to what’s commonly know as ‘healthy snacks’.

FYI, if you are, or think you are, or have branded yourself without clinical identification to be lactose intolerant, the fermentation process significantly reduces lactose (the sugar molecule in dairy that is undigestible if you are lactose intolerant) in kefir yogurt and milk.

This is because bacteria feed on the lactose in the milk producing lactic acid which changes the structure of the milk proteins and causes it to curdle.

For more info, here is a study written by experts explaining fermentation and here are 9 health benefits of kefir yoghurt.

Adding more meat



Not on the menu

I advise against the following ready meals which are more processes and are known to have a higher sodium content and use meat of a lesser quality.

Ready meal range

Takeaway range