LUNCH MEAL 1

Best for: normal training days, afternoon/evening sessions, or days where performance output matters.

Chicken Thighs, Rice, Vegetables & Low-Cal Tzatziki (Moderate–Higher Carb Lunch)

  • Calories: 595 kcal

  • Protein: 41 g

  • Carbohydrates: 55 g

  • Fats: 14 g

Main meal

  • 200 g cooked skinless chicken thighs

  • 180 g cooked white rice

  • 100 g mixed vegetables (frozen is fine)

Low-Cal Tzatziki Sauce

  • 100 g 0% fat Greek yogurt

  • 30 g grated cucumber (water squeezed out)

  • Garlic powder or fresh garlic (to taste)

  • Lemon juice

  • Salt & pepper

  • Fresh dill or mint (optional)

This sauce is intentionally built from 0% yogurt to keep calories negligible.

COOKING / PREP INSTRUCTIONS

  1. Cook chicken thighs (oven, air fryer, or pan) until fully cooked

  2. Cook rice and weigh after cooking

  3. Heat vegetables

  4. Make the tzatziki

  5. Mix yogurt, cucumber, garlic, lemon, salt & pepper

  6. Stir until smooth

  7. Serve chicken, rice, and veg with tzatziki on the side or drizzled over

No oils added — thighs already provide fat.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when

  • You want a tastier, repeatable lunch

  • Chicken breast fatigue is an issue

  • You need something satisfying without heaviness

  • Excellent for meal prep

IMPORTANT NOTES

  • 0% yogurt only — not full-fat

  • Squeeze moisture from cucumber or sauce becomes watery

  • Do not add olive oil

  • Keep rice weighed — sauce is not a free pass

LUNCH MEAL 2

Best for: rest days, light technical sessions, or days where carbs are placed later around training.

Beef Mince, Vegetables & Low-Cal Garlic Yogurt (Lower–Moderate Carb Lunch)

  • Calories: 565 kcal

  • Protein: 38 g

  • Carbohydrates: 14 g

  • Fats: 32 g

Main meal

  • 200 g 5% beef mince (cooked weight)

  • 150 g mixed vegetables (peppers, courgette, onion, mushrooms)

  • Garlic, paprika, cumin, chilli powder (optional)

Low-Cal Garlic Yogurt Sauce

  • 100 g 0% fat Greek yogurt

  • Garlic powder or fresh garlic

  • Lemon juice

  • Salt & pepper

5% mince is used intentionally to balance fat, calories, and taste.

COOKING / PREP INSTRUCTIONS

  1. Heat a non-stick pan on medium heat

  2. Add beef mince and cook until browned

  3. Add vegetables and cook until softened

  4. Season with spices to taste

  5. Make the sauce: mix yogurt, garlic, lemon, salt & pepper

  6. Serve mince and vegetables with yogurt sauce on top or on the side

No oil required — fat from the mince is sufficient.

HOW TO USE THIS MEAL

  • Use on lower or moderate carb days

  • Ideal when

  • Training is later in the daY

  • You want something filling and savoury

  • You’re dieting but still training

  • Pairs well with higher-carb dinner if needed

IMPORTANT NOTES

  • Do not use higher-fat mince

  • Do not add oil or cheese

  • Sauce must be 0% yogurt only

  • Vegetables can be swapped freely, keep volume similar

LUNCH MEAL 3

Best for: normal training days, busy schedules, or when you want something portable without sacrificing protein.

Chicken Thigh Wraps & Low-Cal Garlic Yogurt (Moderate Carb Lunch)

  • Calories: 575 kcal

  • Protein: 39 g

  • Carbohydrates: 46 g

  • Fats: 18 g

Main meal

  • 180 g cooked skinless chicken thighs

  • 2 wholemeal wraps (120 g total)

  • 100 g salad mix (lettuce, tomato, onion)

Low-Cal Garlic Yogurt Sauce

  • 100 g 0% fat Greek yogurt

  • Garlic powder or fresh garlic

  • Lemon juice

  • Salt & pepper

Skinless thighs keep fat controlled while staying juicy.

PREP INSTRUCTIONS

  1. Cook chicken thighs (oven, air fryer, or pan) until fully cooked

  2. Warm wraps lightly (pan or microwave)

  3. Slice chicken

  4. Mix yogurt, garlic, lemon, salt & pepper

  5. Fill wraps with chicken, salad, and sauce

  6. Wrap tightly and serve

No oils or cheese unless approved.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when

  • Lunch needs to be portable

  • Training is later in the day

  • You want something lighter than rice

  • Good option when appetite is moderate

IMPORTANT NOTES

  • Do not use large takeaway wraps

  • Sauce must be 0% yogurt only

  • Do not add mayo or cheese

  • Keep wraps weighed for calorie accuracy

LUNCH MEAL 4

Best for: normal training days, busy schedules, or when you want something portable without sacrificing protein.

Salmon, Potatoes & Vegetables (Moderate–Higher Carb Lunch)

  • Calories: 590 kcal

  • Protein: 36 g

  • Carbohydrates: 42 g

  • Fats: 28 g

  • 150 g salmon fillet (raw weight)

  • 300 g potatoes (raw weight)

  • 100 g mixed vegetables (broccoli, green beans, carrots)

  • Salt, pepper, lemon juice (optional)

COOKING / PREP INSTRUCTIONS

  1. Oven-bake or air-fry salmon at 180°C for 12–15 minutes

  2. Boil or air-fry potatoes until soft and lightly golden

  3. Steam or microwave vegetables

  4. Season salmon and potatoes to taste

  5. Finish with lemon juice if desired and serve

Do not add oil — salmon provides enough fat.

HOW TO USE THIS MEAL

  • Use on moderate carb days

  • Ideal when

  • Lunch needs to be portable

  • Training is later in the day

  • You want something lighter than rice

  • Good option when appetite is moderate

IMPORTANT NOTES

  • Do not add butter or oil to potatoes

  • Keep salmon portion controlled — fat adds up quickly

  • Swap vegetables freely, keep volume similar

  • If fat loss stalls, rotate this meal out temporarily

LUNCH MEAL 5

Best for: normal training days, busy schedules, or when you want something portable without sacrificing protein.

Lean Beef Pasta & Tomato Sauce (Moderate–Higher Carb Lunch)

  • Calories: 590 kcal

  • Protein: 36 g

  • Carbohydrates: 42 g

  • Fats: 28 g

  • 200 g cooked 5% lean beef mince

  • 75 g dry wholewheat pasta (≈180 g cooked)

  • 150 g passata or chopped tomatoes

  • Garlic, onion, Italian herbs, salt & pepper

Wholewheat pasta improves satiety without changing calories meaningfully.

COOKING / PREP INSTRUCTIONS

  1. Cook pasta according to packet instructions and weigh after cooking

  2. Brown beef mince in a non-stick pan

  3. Add garlic, onion, herbs, and passata

  4. Simmer for 10–15 minutes

  5. Combine with cooked pasta and serve

No oil required. Mince provides enough fat.

HOW TO USE THIS MEAL

  • Use on moderate or higher carb days

  • Ideal when

  • Training is later in the day

  • You need reliable energy

  • You want a “normal” filling lunch

  • Not ideal on rest days if carbs are being kept lower

IMPORTANT NOTES

  • Do not add cheese or oil

  • Do not use creamy sauces

  • Pasta must be weighed dry

  • Swap mince for chicken if fat loss stalls (approved adjustment)

LUNCH MEAL 6

Best for: rest days, lighter training days, or when you want a filling lunch without heavy carbs or fats.

Tuna, New Potatoes & Low-Cal Yogurt Dressing (Lower–Moderate Carb Lunch)

  • Calories: 545 kcal

  • Protein: 43 g

  • Carbohydrates: 38 g

  • Fats: 9 g

  • 2 tins tuna in spring water (240 g drained weight)

  • 300 g new potatoes (boiled)

  • 100 g salad vegetables (lettuce, cucumber, tomato)

Low-Cal Yogurt Dressing

  • 100 g 0% fat Greek yogurt

  • Lemon juice

  • Salt & pepper

  • Optional: mustard or herbs

Tuna in spring water only — not oil or flavoured versions.

COOKING / PREP INSTRUCTIONS

  1. Boil new potatoes until soft, then cool slightly

  2. Drain tuna thoroughly

  3. Mix yogurt, lemon juice, salt & pepper to make dressing

  4. Combine tuna, potatoes, and salad

  5. Add dressing and mix gently

This meal can be eaten cold or room temperature

HOW TO USE THIS MEAL

  • Use on lower or moderate carb days

  • Ideal when

  • You want a light but filling lunch

  • Reheating food isn’t practical

  • Calories need to stay tight

  • Pairs well with a higher-carb dinner if training later

IMPORTANT NOTES

  • Do not add mayo or oil

  • Drain tuna fully

  • Potatoes must be weighed

  • Swap salad vegetables freely, keep volume similar

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