5 easy lunches I eat to lose fat (High Protein, Under 400 Cals)

👉 Don’t want to do it on your own? Want to lose 15-30kg and actually keep it off? Work with me and my team 1-on-1 → book your complimentary strategy call here:

👉 Want fat loss meal ideas that actually taste good? 150+ high protein, high volume, macro-friendly meals you can make to lose your next 5-7kg → grab the ebooks here:

👉 Want to get started for free? Work out your exact calories and protein in 60 seconds with my free calculator:

PREP IN ADVANCE:

Chicken breast (about 325g cooked)
– Season with smoked paprika, garlic, onion powder, oregano, salt, pepper and a squeeze of lemon. Spread on a tray and bake at 200°C fan until cooked through (75°C inside).

Roast veg (about 370g cooked)
– Chop peppers, broccoli and courgette, spread on a second tray and roast at 200°C fan alongside the chicken.

Egg whites (240g raw)
– Pour into a small ovenproof dish and bake like a frittata. Once set, cut into strips.

Baby potatoes (about 95g cooked)
– Boil until tender, then cool.

Jammy eggs
– Boil for 6 minutes, put straight into cold water, then store in the fridge.

Edamame and peas (110g of each)
– Cook from frozen in a pan of boiling water, drain and cool.

Pizza sauce
– Simmer 75g passata, 5g tomato purée, pinch of oregano and basil and ½ tsp lazy garlic in a pan (or microwave) until it’s thick, not watery.

Greek salad (about 80g)
– Chop tomato, cucumber and red onion, mix with oregano, parsley and a little lemon. No oil.

Mixed leaves (about 105g)
– Wash, dry properly, and store in a tub with a piece of kitchen roll to absorb moisture.

SAUCES (store in a pot, add at lunchtime so nothing goes soggy):

Creamy pesto: 10g green pesto mixed with 35g 0% Greek yoghurt, 1/2tsp lazy garlic and a squeeze of lemon

Sriracha lime: 30g 0% Greek yoghurt, 12g light mayo, 5g sriracha and a squeeze of lime

Peanut satay: 10g powdered peanut butter, 5ml light soy sauce, 5g sweet chilli, a squeeze lime and a splash of water
Sweet chilli garlic: 5g sweet chilli sauce, 5ml light soy sauce, a squeeze of lime and ½ tsp garlic

ASSEMBLE ON THE DAY (no prep needed):

Tuna (drained, from the cupboard)
Wholemeal pitta
High-fibre wrap
Microwave rice pouch (heat on the day)

LUNCH COMBINATIONS:

Monday: Creamy pesto chicken potato salad
378 kcal • 43.8g protein • 5g fibre
115g chicken, 95g potatoes, 100g roast veg, 80g Greek salad, creamy pesto sauce
Put everything in a container and stir the pesto sauce through at lunchtime. Eat cold.

Tuesday: Pizza chicken pitta
382 kcal • 41.5g protein • 7.8g fibre
105g chicken, 110g roast veg, 55g wholemeal pitta, 35g mixed leaves, pizza sauce
Toss the chicken and veg in the pizza sauce (warm it up if you have a microwave), then stuff into the pitta with the leaves.

Wednesday: Satay chicken crunch wrap
394 kcal • 44.6g protein • 9.7g fibre
105g chicken, 100g roast veg, 50g high-fibre wrap, 30g mixed leaves, peanut satay sauce
Toss the chicken and veg in the satay sauce, lay on the wrap with the leaves and roll up.

Thursday: Sriracha lime tuna rice bowl
393 kcal • 52g protein • 6.9g fibre
145g tuna (drained), 50g rice, 55g edamame, 55g peas, 40g mixed leaves, sriracha lime dressing
Put the rice, edamame, peas and leaves in a bowl, add the tuna on top, and pour over the dressing at lunchtime.

Friday: Sweet chilli jammy egg bowl
390 kcal • 43.9g protein • 7.4g fibre
1 jammy egg, egg-white strips (from 240g raw), 40g rice, 55g edamame, 55g peas, 60g roast veg, sweet chilli garlic sauce
Put the rice, edamame, peas and veg in a bowl, add the egg-white strips, halve the jammy egg on top, and add the sauce at lunchtime.

Betty x
📌 Find me on other platforms:
👉 Instagram →
👉 TikTok →
⭐ Trustpilot →

source