Lunch
Quick-assembly lunches — the poke-bowl method, using mostly the larder + batch items. Target 40–50 g protein in ~10 min, no real cooking. Related: Poke Bowl, In the larder and fridge, volume-foods, Body Tone Strategy and Recommendations.
Why 40–50 g at lunch
Breakfast yoghurt bowl already gives ~35 g. Goal is 120–150 g/day → lunch + dinner need to cover ~85–115 g. Split: lunch 40–50 g, dinner 45–55 g.
The formula (poke-style)
Base (1 portion) + Protein (2 “fists”) + Veg (unlimited) + Sauce + 1 measured fat
Base options (make once, use all week)
| Base | Portion | Protein |
|---|---|---|
| Wholegrain rice (cook 80 g dry) | ~250 g cooked | ~6 g |
| Grain & lentil salad (Poke Bowl) | ~200 g | ~7 g |
| Four Seasons mixed bean salad (tin, as-is) | ~150 g | ~8 g |
Protein options — the star, pick 1–2
| Protein | Serving | Protein |
|---|---|---|
| Batch keema (soya mince) | ~350 g | ~28 g |
| Soya chunks (rehydrated, teriyaki/gochujang toss) | 50 g dry (~150 g soaked) | ~25 g |
| Smoked tempeh (Tiba, in larder) | 100 g (½ box) | ~22 g |
| Tandoori chicken chunks (fridge tray) | 160 g tray | ~26 g |
| Salmon & spinach fishcakes | 2 fishcakes (~290 g) | ~22 g |
| Black beans (tin) | ½ tin (120 g) | ~10 g |
| Boiled egg (boil 6 on Sunday) | 1 egg | ~6 g |
The lunch lineup (grab → assemble)
1. Keema Rice Bowl — Keema Rice Bowl: keema + wholegrain rice + kimchi + roasted red peppers + cucumber + gochujang or katsu-mayo drizzle. ≈ 35 g. → 45 g with a boiled egg.
2. Soya Chunk “Chicken” Poke — Soya Chunk Chicken Poke: rehydrated soya chunks tossed in teriyaki + rice + red cabbage/carrot + cucumber + sesame. ≈ 32 g (chunks 25 + rice 6 + veg). → 43 g with edamame (if in freezer).
3. Tempeh & Black Bean Bowl — pan-fried tempeh cubes + black beans + sauerkraut or kimchi + greens + sriracha-peanut drizzle. ≈ 38 g (tempeh 22 + beans 10 + grain salad 6). Most fibre, best for the waist.
4. Tandoori Chicken Salad Box — tray chicken + mixed bean salad + lettuce + tomato + katsu mayo. Zero cooking. ≈ 34 g.
5. Fishcake Plate — 2 fishcakes + ½ tin cannellini beans with lemon + sauerkraut side. ≈ 30 g. → 40 g with a Greek yoghurt side.
The 40 g+ insurance policy
- Boiled eggs on standby (+6 g each).
- Greek yoghurt side (+10 g per 100 g).
- Spoon of peanut butter / seeds on the bowl (+4 g).
- Soya chunks are the cheapest protein boost — a handful in any bowl +~12 g.
Notes
- Sai Bhaji is a lunch side, not a lunch — it’s ~12 g protein on its own. Pair it with keema or soya chunks when you use it midday.
- Tomato sauce jar (if kept): stir into keema reheats or the soya-chunk toss to replace fresh tomato — or donate it, the keema recipe doesn’t need it.
- Keep kimchi + sauerkraut + roasted peppers + gochujang as the “always-on” flavour shelf — that’s what makes 5-min bowls taste like a meal.