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On-the-go meal ideas: Plan and Pack Smart!

It’s Sunday! So let me help you come up with some healthy lunch box ideas for you and your family. Work/school lunches shouldn’t be boring, and they most certainly don’t need to be bought. So often we buy our lunches or turn to the over-processed nutritionally empty packaged options because we are out of ideas. So please, let me do the thinking for you!

I know what some of you might be thinking – if it isn’t “I don’t know what to eat”, it’s that it requires a lot of time. It’s true, healthy living does require some preparation. But what can be more valuable than time spent toward good health? Your health is in your hands. Make better choices for better health!

I am so passionate about clean eating on-the-go. Food prep is my number one tip for a healthy week… Fail to prepare, prepare to fail. I believe nutritious food is more delicious than the processed junk, is clearly better for us, and what’s more, it really doesn’t need to be complicated. Make a big batch of something and dish it out throughout the week. Choose a few options and repeat!

Below are perfectly good meal options to include in your diet. Mix and swap vegetables as much as you can for nutrient variety and you are set for a week of vibrant energy! Whether it’s an on-the-go breakfast, a packed lunch for you or your children, a mid-morning or afternoon snack, I have you covered!

 

Wondering… what kind of posts do you like to see here? Do you want more nutrition facts, vegan tips, more sweet recipes, more savoury recipes/meal ideas, more yoga, more lifestyle, beauty, or anything specific you have been waiting for me to cover?! Anything at all. Please comment below or DM me!! I would love to hear from you!

Breakfast

IMG_0500Lunch options

  • Homemade sushi using brown rice or quinoa, veg, avocado, tempeh/tofu. I also like to add kim chi and tahini!
  • Mountain bread/gluten free wraps with salad, avocado/hummus/pesto & lentils/beans.
  • Lentil Bolognese with konjac/zucchini noodles.
  • Bean Burgers with salad and a tahini vinaigrette.
  • Super Salad – 2-3 cups leafy greens and salad veg with 1/2 cup beans, 1/4 avocado and optional 1/2 cup sweet potato or quinoa. Homemade salad dressings.
  • Tempeh/Tofu poke with green salad, or in a wrap.
  • Mung bean pasta with pesto, sautéed veg.
  • Quinoa, Black Bean, and Corn salad – keeps well!

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Snacks

  • Rosemary & Sea Salt Seed Crackers with 2-3 tbsp hummus, pesto or avocado.
  • Coconut yoghurt with stevia and cinnamon, small handful nuts and seeds, and 1/4 cup blueberries.
  • Shredded carrots drizzled with 1 tbsp tahini, 1 tsp maple syrup, cinnamon + 4-5 walnuts, crushed.
  • 2 x Bliss Balls
  • Chopped veg – raw zucchini, cucumber, capsicum, celery, carrot – with Cashew Coconut Pesto.
  • Raw trail mix – my favourite combo is raw almonds, walnuts, brazil nuts, pumpkin seeds, coconut flakes, 1-2 chopped dates + tbsp goji berries.
  • Handful of homemade granola
  • 1 x Choc banana muffin
  • Sliced apple with cinnamon and nut butter of choice (or small handful nuts)
  • Kale Chips with Tahini Cumin Dipping Sauce
  • Nori sheets wrapped around vegetable sticks, avocado and tahini + Kim chi.

Nori wraps are my go-to savoury snack that also ensure a serving or two of veg These are a great alternative to large handfuls of nuts/dried fruit/bliss balls/bars which can be easy to default to. Sea vegetables (nori, dulse, arame etc) are low in calories but overflowing with nutrients, as they are exposed to the mineral-rich ocean Not just iodine calcium, iron, omega 3, vit C too! I prefer to get the #raw nori sheets from @sprout_market (not toasted) so they're in their purest, most nutritious form - and use them in soups, stir-fries, salads & of course sushi or nori rolls!!

4 pre-prepped breakfast ideas for those rushed mornings

Every meal is equally important, so you can forget that “breakfast is the most important meal of the day” mantra that has become so popular. Proper fuel is required throughout the day to keep you energised and nourished, however studies show that those who skip breakfast tend to form other poor eating habits, and are more likely to have difficulty loosing or maintaining a healthy weight. Breakfast is also extremely important for those of you who are active in the mornings. Our cortisol levels are highest in the morning, and can be even more so after strenuous exercise, so proper nourishment is crucial at this time, particularly for already-stressed individuals (often the ones to pass on breakfast, unfortunately). Often when we try to fit a lot in before we head out the door, we are quick to let our breakfast game slip in the name of “saving time”. Let this not be the case with these four simple brekky ideas you can pre-prepare and rotate throughout your week (or simply stick to one!). In fact, if you are a chronic breakfast skipper, I want you to commit to breakfast every day this week. After the 7 days, assess your energy levels, digestion and appetite (particularly toward the end of the day). I am confident you will notice positive changes!

Easy Oat Breakfast Muffin

Serves 1

  • 1/2-2/3 cup liquid (water/plant milk or ½ and ½ combo)

  • 1/2 cup oats

  • 1 tbsp protein powder

  • 1 tbsp ground flaxseeds

  • 1 tbsp xylitol

  • ½ banana

  • Small handful berries of choice

  • 1 tsp tahini or almond butter

  • ½ tsp baking powder

  • Optional: pinch of sea salt, ½ tsp vanilla, ½ tsp cinnamon

Preheat oven to 170 C fan-forced.

Blend all ingredients (except berries and tahini) together in a blender.

Grease a small-medium ramekin with coconut oil.

Scoop out with a spatula and fill the ramekin up halfway. Sprinkle with berries and a drizzle of tahini.

Pile the other half of the batter on top add another berry or two for decoration (optional) and place in the oven for 20 minutes.

If not eating immediately, store in the refrigerator. Make one or several, to keep in the fridge for the week!

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Crunchy Coconut Chia Pudding

Serves 1

  1. Place all dry ingredients into a tupperware or jar and mix to combine.

  2. Pour nut milk and maple syrup in, and stir well.

  3. Cover and allow to soak in the fridge overnight or for several hours (until it forms a pudding-like texture).

  4. Once ready, add fresh fruit and head out the door!

Basic Bircher

Serves 1

  1. Soak all ingredients overnight in a jar or tupperware.

  2. Stir well before consuming. Feel free to add fresh berries and/or cinnamon.

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Sunshine Smoothie

Serves 1

  • 1 cup coconut water

  • 1 banana

  • ½ cup frozen mango

  • 1 large handful fresh spinach

  • 2 tbsp hemp seeds

  • 2 cm sliced ginger (optional)

  • 2-3 tbsp granola (for serving, optional)

  1. Blend all ingredients together the night before.

  2. Place in a large jar in the fridge, and take with you the following morning.

  3. Sprinkle with granola when consuming, if desired.

Healthy Snacks Available at the Supermarket

I thought I would do something a little different for you – I took 20 mins to browse the health food aisle at Woolworths & sourced the best on-the-go snacks on offer I give my tick of approval ✔️ Decent, affordable and accessible snacks that you can reach for when out & about with little time!

 
I tell my clients to find a few favourites – 1-2 sweet, 1-2 savoury, that they can pick up & pop in their bag for later, so that office snacks don’t become tempting These are all around $2-4, gluten-free, vegan, refined-sugar-free & most importantly artificial flavour/preservative and vegetable oil free (which is soo difficult to find! Particularly with dips)… Just FYI the Well Naturally chocolate bar has a little sugar alcohol in it, but total sugar is only 0.6/100g. If you have difficulty digesting sugar alcohols, i.e. follow FODMAPS, avoid, but this is definitely one of the best treat options available, in my opinion.

 
Craving crunch or something salty? Choose the crackers or carrot + dip. A mars bar? Try the sugar-free, gluten-free, dairy-free chocolate. Cake? The Emma & Toms life bar or Soma Bite! Ice cream or a milk shake? Chia pudding w blueberries. Fizzy drinks? Kombucha! Something light? A piece of fruit or cold-pressed green juice. Easy, good-for-you swaps!
I’ll do the same for Coles shortly!!

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