1.
Chicken and Veggie Lettuce Wraps
Ingredients:
o Shredded cooked chicken breast
o Romaine or butter lettuce leaves
o Diced bell peppers, cucumbers, and shredded carrots
o Optional: Hummus, avocado spread, or a light dressing
How to Prep:
o Pack the chicken and veggies separately. Assemble the wraps by
adding fillings to lettuce leaves when ready to eat.
2. Greek Salad with Grilled Chicken
Ingredients:
o Grilled chicken breast chunks
o Cherry tomatoes, cucumber slices, red onion, and Kalamata olives
o Crumbled feta cheese
o Dressing: Olive oil, lemon juice, oregano
How to Prep:
o Layer ingredients in a container. Keep dressing in a small jar and
drizzle just before eating.
3. Grain-Free Burrito Bowl
Ingredients:
o Cooked ground beef or chicken (seasoned with taco spices)
o Shredded lettuce
o Diced tomatoes, guacamole, shredded cheese, and sour cream or
plain Greek yogurt
o Optional: Add cauliflower rice or black beans if desired.
How to Prep:
o Layer ingredients in a bowl, keeping the guacamole and sour cream
separate until eating.
4. Caprese Chicken Salad
Ingredients:
o Cooked chicken breast
o Cherry tomatoes
o Fresh mozzarella balls
o Fresh basil leaves
o Drizzle of balsamic glaze or vinegar
How to Prep:
o Combine all ingredients in a container. Drizzle balsamic glaze
before serving.
5. High-Protein Snack Box
Ingredients:
o Cheese cubes (e.g., cheddar, Swiss)
o Chorizo and saucisson
o Almonds or walnuts
o Cucumber slices and pepper
How to Prep:
o Pack everything in a bento box for a variety of flavors and textures.
6. DIY Taco Bowl
Ingredients:
o Ground beef or turkey (seasoned with taco spices)
o Shredded lettuce, diced tomatoes, pepper, and corn
o Shredded cheese
o Wholegrain rice
How to Prep:
o Pack the ingredients in a bowl and eat cold. Layer to keep lettuce
fresh.
7. Quinoa Salad with Chicken and Veggies
Ingredients:
o Quinoa (cooked)
o Grilled chicken chunks
o Roasted vegetables (e.g. peppers, onions)
o Light vinaigrette (olive oil, lemon juice, garlic, salt, and pepper)
How to Prep:
o Toss ingredients together in a container and store in the fridge.
8. Pesto Chicken Pasta Salad
Ingredients:
o Whole wheat, chickpea, or lentil pasta (cooked)
o Shredded chicken
o Cherry tomatoes and spinach
o Pesto sauce
How to Prep:
o Mix all ingredients together and refrigerate in a container.
9. Sweet Potato and Chicken Power Bowl
Ingredients:
o Roasted sweet potato cubes
o Grilled chicken breast
o Sautéed kale or spinach
o Sprinkle of feta cheese
How to Prep:
o Assemble all ingredients in a bowl. Keep chilled until ready to eat.
10. Asian-Inspired Chicken Slaw
Ingredients:
o Shredded cooked chicken
o Coleslaw mix (cabbage and carrots)
o Sesame seeds and chopped green onions
o Dressing: Soy sauce, sesame oil, rice vinegar, and honey or stevia
How to Prep:
o Toss everything together the night before and store in an airtight
container.
Proteins
Chicken Breast (fresh or pre-cooked) – ~1.5–2kg
Ground Beef or Turkey (lean) – ~500g
Turkey or Chicken Slices – ~200g
Mozzarella Balls (mini) – ~200g
Feta Cheese – ~200g
Cheddar (block) – ~200g
Vegetables
Lettuce (Romaine or Butterhead for wraps and salads) – 2 heads or 1
large bag
Spinach – 1 bag
Coleslaw Mix (or shredded cabbage and carrots) – 1 bag
Cherry Tomatoes – 1 punnet (~500g)
Cucumber – 2
Bell Peppers (red and yellow) – 3
Red Onion – 2
Spring Onions – 1 bunch
Sweet Potatoes – 2 medium-sized
Cauliflower Rice (optional, frozen or fresh) – 1–2 packs
Grains & Pasta
Quinoa – ~250g
Whole Wheat Pasta (or Lentil/Chickpea Pasta) – ~300g
Whole Wheat Tortillas (optional for wraps) – 1 pack
Pantry Staples & Condiments
Pesto Sauce – 1 jar (~190g)
Balsamic Glaze or Vinegar – 1 bottle
Olive Oil – 1 bottle
Lemon Juice (fresh or bottled) – 2 lemons or 1 bottle
Soy Sauce – 1 bottle
Sesame Oil – 1 bottle
Rice Vinegar – 1 bottle
Honey (optional) – small jar or pack
Optional Add-Ons
Sweetcorn (canned or frozen) – 1 tin (~400g)
Cauliflower Rice (if not already listed above) – 1 pack
