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Ingredients
  • 4 chicken thighs
  • 1 cup flour (almond, coconut, or wholemeal), divided
  • 1 tsp garlic salt
  • 1 tsp paprika
  • 2 large organic eggs
  • 1/4 cups water
  • 1 tsp sea salt
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Nutrients
  • Calories: 1160
  • Carbohydrates: 51 g
  • Fat: 70 g
  • Fiber: 2 g
  • Protein: 77 g
  • Sodium: 1234 mg
  • Sugar: 1 g

Lunch Box – Chicken Thighs

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Ingredients
  • 1 cup cooked quinoa (any variety — white or golden, red, or black)
  • 5 tbsp olive oil
  • 2 tbsp lemon juice
  • 100 g grated carrots
  • 100 g grated cucumber
  • 100 g capsicum, cut in small pieces
  • 50 g fresh mint leaves, cut in small pieces
  • 1 tsp sea salt
  • 1/4 tsp pepper
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Nutrients
  • Calories: 767
  • Carbohydrates: 131 g
  • Fat: 16 g
  • Fiber: 17 g
  • Protein: 28 g
  • Sodium: 494 mg
  • Sugar: 11 g

Lunch Box – Quinoa Salad

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Ingredients
  • 1 15-ounce can chickpeas, rinsed
  • 1 clove garlic
  • 1⁄4 cup olive oil, plus more for serving
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons tahini (sesame seed paste; optional)
  • 1 teaspoon ground cumin
  • kosher salt
  • 1/4 teaspoon paprika powder
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Nutrients
  • Calories: 634
  • Carbohydrates: 53 g
  • Fat: 41 g
  • Fiber: 15 g
  • Protein: 18 g
  • Sodium: 634 mg
  • Sugar: 9 g
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Ingredients
  • 1/4 cup raw sunflower seeds
  • 3 tablespoons black sesame seeds
  • 1 (8- or 9-ounce) package soba noodles (buckwheat noodles)
  • 2 tablespoons red miso
  • 1 tablespoon hot water
  • 1 tablespoon sesame oil
  • 6 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon brown sugar
  • 2 teaspoons minced fresh ginger
  • 1/2 pound fresh mushrooms, stemmed and thinly sliced
  • 2-3 asparagus, tough ends trimmed away
  • 2 cloves garlic, peeled and chopped
  • 3 green onions, thinly sliced, white and light green parts only (about 1/3 cup)
  • Kosher salt, to season
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Nutrients
  • Calories: 1283
  • Carbohydrates: 143 g
  • Fat: 66 g
  • Fiber: 11 g
  • Protein: 36 g
  • Sodium: 1195 mg
  • Sugar: 12 g

Lunch Box – Cold Noodle Salad

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Ingredients
  • 5-6 slices of thin of ideally pasture-raised (hormone-free) ham
  • Mayonnaise (ideally homemade – or the best natural version without Hydrogenated oil)
  • Natural cheese slices
  • 1 Cucumber, thinly sliced
  • a few salad leaves
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Nutrients
  • Calories: 763
  • Carbohydrates: 19 g
  • Fat: 54 g
  • Fiber: 4 g
  • Protein: 50 g
  • Sodium: 2552 mg
  • Sugar: 5 g

Lunch Box – Meat Roll-Ups

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Ingredients
  • 1 medium red bell pepper
  • 1 medium yellow bell pepper
  • 1 large carrot
  • 1/4 small head purple cabbage
  • 1 medium avocado
  • 1 cup microgreens or sprouts (I particularly like arugula!)
  • 1 1/2 tablespoons rice vinegar
  • 1 teaspoon sugar
  • 1 teaspoon sesame oil
  • 1/4 cup mayonnaise
  • 4 large rice paper wrappers
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Nutrients
  • Calories: 945
  • Carbohydrates: 88 g
  • Fat: 65 g
  • Fiber: 18 g
  • Protein: 10 g
  • Sodium: 511 mg
  • Sugar: 21 g
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Ingredients
  • 2 to 3 cups filling: leftover cooked vegetables, cooked meat
  • Coconut oil spray
  • 2 teaspoons butter, divided
  • 4 large flour tortillas (9-inch to 10-inch)
  • 1,5 cups shredded cheese, such as parmesan, or any melting cheese
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Nutrients
  • Calories: 1012
  • Carbohydrates: 70 g
  • Fat: 56 g
  • Fiber: 3 g
  • Protein: 50 g
  • Sodium: 5015 mg
  • Sugar: 4 g

Lunch Box – Quesadillas

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Ingredients
  • 2 organic sausages such as chicken or beef (ideally from pasture-raised animals and nitrate-free)
  • Natural high heat cooking fat/oil like grass-fed lard, tallow
  • Skewers
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Nutrients
  • Calories: 561
  • Carbohydrates: 16 g
  • Fat: 44 g
  • Fiber: 0 g
  • Protein: 27 g
  • Sodium: 2068 mg
  • Sugar: 4 g
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