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7-day packed lunch menu and guide

This gives you a guide as to how to plan lunches for the week. You could start by trying this once a month or every other week until you have tailored it to your preferences and food budget. One week every month is good progress from just eating sandwiches or pasta every day. Variety is key!

Shopping list at start of week

Protein

Carbohydrate

Vegetables

2 x chicken breasts

3 x eggs

1 x tin tuna

Wholemeal pitta bread

1 x large sweet potato

Whole wheat pasta

1 x avocado

1 x red pepper

1 x courgette

1 x onion

Mushrooms

Tomatoes

Mixed leaf salad

Day 1. Sweet potato salad

*Cook the night before*

Cube the sweet potato, cover with 2 tablespoons of olive oil and some pepper and bake in the oven for 10 minutes. Chop the onion and pepper and add to the sweet potato. Return the tray to the oven until the vegetables have softened. Leave to cool and store in the fridge. The following morning, add some salad leaves, fresh tomatoes and salt and pepper, if required.

With the left over cooked sweet potato, this can be stored in the fridge and added to lunch the following day.

Day 2. Vegetable omelette

*Cook the night before*

Add the leftover sweet potato to a frying pan with a tablespoon of olive oil. Once the potato has started to heat through, add some mushrooms and leave to cook for 3 minutes. Beat together 3 eggs and add to the pan to create an omelette. Leave to cool and place in the fridge for the next day. This creates a filling lunch full of protein and nutrient rich carbohydrates.

Day 3. Chicken pitta sandwich

*Bake or grill a 2 x chicken breast the night before *

Fill two pitta breads with one sliced chicken, salad and tomatoes. Use butter or Extra virgin olive oil if you fin the pitta breads too dry. Supplement this lunch with fruit, nuts or raw vegetables with a humus dip.

Day 4. Chicken salad

With the left-over chicken breast, add half an avocado, tomatoes, raw mushrooms and mixed leaf salad. If it’s a hard training day, toast a pitta bread, slice it up and add to the salad (like croutons).

Day 5. Tuna and vegetable pasta

*Boil a potion of pasta (whole wheat) the night before*

In the morning, slice up a courgette into small cubes and add to the pasta with a tin of tuna. Include any remaining leftover such as tomatoes, mushrooms, avocado etc. If you have any left over vegetables from dinner the night before, these can be added too. Cover with a drizzle of Extra virgin olive oil or a tomato based sauce. You should include 3 different vegetables or salad items to the pasta and tuna.

Day 6 & 7

Player to eat a lunch of their choice. This may just be a ham sandwich or something considered as a treat. It can also be left overs from dinner the night before.