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Macro-friendly Lunch Box Ideas



5 Macro-Friendly Lunch Recipes Approved by The Shed


Are you running low on lunchtime ideas? We've got you covered! Whether you're working from home, on-location, or in the office, these five macro-friendly recipes have received the stamp of approval from us at The Shed.

 

1. The WFH Lunch - Tuna Cucumber Sushi


Macro-friendly Lunch Box Ideas

No need to worry about the smell of tuna drifting through your workplace with this delicious work-from-home lunch. This gluten-free sushi ensemble is a light and fresh meal that will have you looking forward to your lunch break.

 

Ingredients:

- 80g Cucumber

- Avocado (Optional)

- 135g Canned Tuna

- 5g Mayonnaise

- 3g Sesame Seeds

- 15g Light Cream Cheese

- 1 tsp Chilli Flakes

- 1 tsp Tamari

 

Directions:

1. Peel the cucumber into thin ribbons lengthways. Set cucumber strips aside on paper towels vertically, ensuring ¼ of each strip overlaps the next.

2. Add cream cheese to a small bowl and microwave for 15-20 seconds until softened. Lightly spread the cream cheese over the cucumber.

3. In a bowl, combine drained tuna, kewpie mayonnaise, chilli flakes, and sesame seeds. Mix well.

4. Spread the tuna mixture evenly over the cucumber and cream cheese.

5. Roll the cucumber from the bottom upwards to form a sushi roll. Slice into 1-inch thick pieces and dip in tamari.

 

This meal can be stored in an airtight container and kept in the fridge for 2-3 days.

 

Nutrition:

- Calories: 242

- Protein: 35g

- Fat: 10g

- Carbs: 2g

 

2. More Than Your Standard Sandwich - Chicken Pesto Sandwich



Sandwiches are versatile and under-appreciated in the lunch-game. Quick to assemble and easy to pack, store, and eat on-the-go, this sandwich features pesto, a must-try condiment combo.

 

Ingredients:

- 80g Wholemeal Bread

- 110g Chicken Breast (Weighed Raw)

- 10g Basil Pesto

- 50g Tomato

- 10g Spinach

- Red Onion, to taste

 

Directions:

1. Prepare vegetables: slice onion and tomato.

2. Heat a medium-sized pan over medium-high heat and lightly spray with oil if necessary. Once hot, add chicken and season to taste.

3. Cook chicken for 3-4 minutes on each side, or until cooked through. Set aside.

4. Spread bread with basil pesto.

5. Assemble sandwich: top one slice of bread with spinach, tomato, and onion. Place chicken on top and close the sandwich.

Sandwich can be toasted if desired.

 

Nutrition:

- Calories: 340

- Protein: 35g

- Fat: 8g

- Carbs: 33g

 

3. The Fresh & Tasty Vegan Lunch - Soba Noodle Salad

 


If you prefer something light for lunch, this Soba Noodle Salad will satisfy without added heaviness. This vegan-friendly dish will have your colleagues asking for the recipe.

 

Ingredients:

- 75g Edamame Beans

- 70g Buckwheat Noodles (Soba) (Weighed Raw)

- 50g Carrots

- 50g Cucumber

- 10g Sesame Seeds

- 5g Sesame Oil

- 20ml Hoisin Sauce

- Scallions, to taste

- 1 tsp Tamari

- 1 clove Garlic

- ½ tsp Fresh Ginger

 

Directions:

1. Prepare vegetables: thinly slice cucumber into strips, grate carrot, thinly slice scallions, grate ginger, and mince garlic.

2. Cook soba noodles as per packet instructions.

3. In a small bowl, combine sesame oil, garlic, tamari, ginger, and hoisin. Stir to combine.

4. In a large bowl, add cooled soba noodles, carrots, cucumber, scallions, and edamame. Toss to combine and top with sauce and sesame seeds.

 

Nutrition:

- Calories: 491

- Protein: 20g

- Fat: 17g

- Carbs: 64g

 

4. The Easy to Pack Lunch - Turkey Pasta Bake

 


Finding space in the workplace fridge can be tough, but this pasta bake is your one-container solution. The only worry you'll have is your coworkers eyeing your delicious lunch.

 

Ingredients:

- 125g Turkey Breast Mince (Extra Lean) (Weighed Raw)

- 60g Pasta (Weighed Raw)

- 150g Tomato Basil Pasta Sauce

- 15g Spinach

- 15g Cheddar Cheese (Shredded)

- White Onion, to taste

- 1 clove Garlic

 

Directions:

1. Preheat oven to 190℃ and line a deep baking dish with parchment paper.

2. Prepare pasta as per packet instructions.

3. Dice onion and mince garlic.

4. Heat a medium-sized pan over medium-high heat and lightly spray with oil if necessary. Once hot, add onion and garlic and sauté for 2-3 mins, until softened.

5. Add mince and break into small pieces as it cooks. Season to taste.

6. When mince is almost cooked through, add pasta sauce, spinach, and cooked pasta. Stir until combined.

7. Transfer mixture to baking dish and evenly spread out. Top with cheese and cover with foil.

8. Bake in the oven for 12-15 minutes, then remove the foil. Place back in the oven on grill setting for another 5 minutes or until cheese is melted and golden.

 

This meal can be stored in an airtight container and kept in the fridge for 3-4 days.

 

Nutrition:

- Calories: 491

- Protein: 45g

- Fat: 12g

- Carbs: 53g

 

5. The Hearty Lunch - Chicken Yellow Curry



If you're always counting down the clock until lunch, this hearty curry and rice will keep you going. The flavorful smell alone will make you the envy of the lunchroom.

 

Ingredients:

- 135g Chicken Breast (Weighed Raw)

- 45g White Rice (Weighed Raw)

- 75g Green Beans

- 100ml Tinned Coconut Milk (Light)

- 15g Yellow Curry Paste

- White Onion, to taste

- Red Chilli, to taste

- 2 tsp Tamari

- 2 tsp Lime Juice

- 2 tsp Fish Sauce

 

Directions:

1. Dice onion, finely slice chilli, trim ends off green beans and cut in half.

2. Cut the chicken into bite-sized pieces and set aside.

3. Heat a medium-sized saucepan over medium-high heat and lightly spray with oil if necessary. Once hot, add onion and sauté for 2-3 minutes, until softened. Add chicken and cook for 3-4 minutes until starting to brown. Add yellow curry paste, chilli, salt, and pepper and mix for 30 seconds until fragrant. Add green beans and mix to combine.

4. Add coconut milk to the saucepan with enough water to fully cover the chicken and vegetables. Add tamari, fish sauce, and lime juice. Stir to combine. Place a lid on the saucepan and reduce to medium-low heat. Simmer curry for 15-20 minutes, until chicken is cooked through and green beans are tender.

5. In the meantime, prepare rice as per packet instructions.

6. Serve curry over rice and top with additional chilli and lime juice, if desired.

 

This meal can be stored in an airtight container and kept in the fridge for 3-4 days.

 

Nutrition:

- Calories: 390

- Protein: 35g

- Fat: 11g

- Carbs: 38g

 

Transform your lunch with delicious, nutritious meals tailored to your needs! Book a free consultation with our expert coaches and start your journey to better fitness and nutrition.

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