May 10, 2021

WFH Low-Cal Lunches

With working from home life set to continue for many and slow transitions back into the office beginning for others, it’s time to get our new routine in order. A huge part of this is our diet. Hot girl Summer is fast approaching and so it’s time to ditch the lockdown takeout addiction and whip out the nutri-bullet that’s been gathering dust at the back of our cupboard. Here at Muse, we are big believers in balance and avoiding restriction from certain foods. Asides from this, I think we can all agree that when you eat good, you feel good. Your mood improves, you’re more inclined to work out and appreciate the treats a lot more when you do have them!

Lunchtime can be tricky. Either you’re stuck in meetings with restricted time to grab a proper lunch, or you get into a snacking cycle and can’t find the motive to put together a nutritious meal. We’ve got your wfh lunchtime covered with some incredibly simple and tasty dishes which can be flung together in less than 30 minutes. These are also great to meal prep or take into the office and are of course desk friendly! Although, we do recommend taking some time out to enjoy your lunch and refresh your mind before powering through the rest of your day, food is fuel after all.

ROASTED VEGETABLE & GRAINS SALAD WITH FETA

Ingredients

1 shop bought Mediterranean Roast Vegetable Tray (if you’re lazy) or you can select your own veggies and roast from scratch

1 Handful Spinach

1 Handful Rocket

½ Wholegrain and Quinoa Microwave Packet

1 Tablespoon Mixed Seeds or Pumpkin Seeds

30g Feta

1 Tablespoon Balsamic Vinegar

1 Tablespoon Honey

Rosemary, Smoked Paprika, Garlic, Salt and Pepper to season

Method

Step 1

Pop the roast vegetable tray in the oven with all the seasoning – we love smoked paprika, garlic, rosemary, salt and pepper. Usually these come coated in oil but if roasting from scratch you will need to add a drizzle of olive oil to the mix.

Step 2

While these are roasting pop the microwave grains in the microwave to do their thing.

Step 3

Once the vegetables are all soft and delicious, stir half of the grains directly into the foil tray. Followed by the spinach, rocket and mixed seeds.

Step 4

Drizzle in the honey and balsamic vinegar and give it a good stir.

Step 6

Top with crumbled feta and a sprinkle of seeds - enjoy!

GREEK SALAD WITH FALAFEL AND PITTA

Ingredients

80g Feta / Vegan Feta

½ Cucumber

4 Vine Tomatoes

½ Red Onion

100g Olives

1tsp Dried Oregano

2tbsp Olive Oil

4 Falafel

2tbsp Hummus

1 Pitta Bread / Flat Bread

Method

Step 1

Place the falafels into the oven to heat through, or you can eat these cold if preferred.

Step 2

Thinly slice the onion, cut the tomatoes into wedges and chop up the cucumber.

Step 3

Cut the feta into chunks, then add to a bowl, combining with the vegetables and olives.

Step 4

Season with pepper, olive oil and dried oregano.

Step 5

Lightly toast the pitta bread.

Step 6

Assemble on a plate with the salad, falafel and a big old dollop of hummus – delish!

RAINBOW BUDDHA BOWL

Ingredients

½ Cup Brown Rice

100g Broccoli

½ Avocado

2 Tablespoons Sweetcorn

140g Smoked Salmon (optional / can be substituted for prawns or tofu)

80g Halloumi (optional)

1 Boiled Egg (optional)

Handful Cherry Tomatoes

Sweet Chilli Sauce (optional)

Method

Step 1

Start by cooking half a cup of brown rice, or more depending on if you decide to meal prep for the week ahead. Microwave rice is also a winner and super convenient for extra busy days!

Step 2

Boil up your broccoli – we love tenderstem! If adding an egg for extra protein, this can be boiled in the same saucepan!

Step 3

Meanwhile, heat up a pan and fry 1 portion of halloumi until golden brown. Feel free to season with black pepper and sweet chilli sauce.

Step 4

Prep the avocado and halve the tomatoes.

Step 5

Once the above elements are cooked it’s time to assemble the bowl of goodness!

Step 6

Start by layering the brown rice, then add all the tasty toppings – broccoli, cherry tomatoes, sweetcorn, halloumi, smoked salmon, boiled egg and half of an avocado for extra fats.

Step 7

Season with black pepper, chilli flakes and sweet chilli sauce – if you like things fiery!

*This recipe can be made vegan and dairy free by switching the fish for tofu / mock meats and the halloumi for hummus!

CHICKPEA SUMMER PASTA SALAD

This recipe makes 4 portions (perfect for meal prep)

Ingredients:

200g Wholewheat Fusilli

1 Sweet Red Pepper

200g Sweetcorn

1 Cucumber

170g Black Olives

250g Cherry Tomatoes

1 Red Onion

1 Can of Chickpeas

150g Feta (optional)

Dressing

4 tbsp Olive Oil

2 tbsp Balsamic / White Wine / Apple Cider Vinegar

1 Squeeze of Honey

Sea salt

Black Pepper

Method

Step 1

Cook pasta according to packet instructions

Step 2

While the pasta is boiling dice the red onion, cucumber and sweet red pepper. Halve the cherry tomatoes and cut up one block of feta into cubes.

Step 3

Drain the sweetcorn and chickpeas (don’t forget to rinse) and leave to the side.

Step 4

Once the pasta is cooked, drain and leave to cool.

Step 5

Mix the veggies, chickpeas, pasta and feta in a large bowl along with the oil, seasoning, vinegar and honey.

*This dish can keep for up to 5 days in the fridge!

Think we've missed anything and got any fave recipes to share? Comment your favourites below!

xoxo

Author: Tori Hartin @tori_hartin / @veggie_tori

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