Recipes and tips to help you prepare for a healthy week

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Sejal Kapadia Pocha
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At some point in the last few years, chia-seed smoothies replaced the morning coffee hit, nutrient-heavy miso replaced the humble minestrone soup, and bowls of quinoa replaced the classic BLT. Healthy is no longer the new cool, it's the norm.

On Instagram, there are 76 million posts under #healthy, with pictures of smoothie bowls and stir fries topping the list. We bet office fridges across the country have never been so full of nutritional and balanced packed lunches. 

However, being healthy is by no means an easy feat when you're strapped for time. Which is why we've pulled together 20 tips, tricks and batch recipes to help you prepare for a nutritional diet and shave hours off the working week. 

  • Create drop-in-the-blender smoothie packs

    According to the NHS, 150ml of unsweetened smoothie counts as one of your five-a-day. Fill seven resealable zip bags with equal parts of spinach and berries (or any fruit of your choice), and one sliced banana. Place in the fridge immediately. When you're ready for a smoothie, empty one packet into a blender, add cold water or unsweetened coconut milk, and hey presto. 

    Find the recipe at

  • Pre-pack jars of oatmeal

    A mason jar full of creamy oats is the blogger's favourite breakfast for a reason - they're quick to make and provide that essential morning boost. Simply mix 50g of oats with 50g of your milk of choice, fill into glass or plastic jars, close with air tight lids and store in the fridge overnight (≤ 5°C). Sprinkle on your toppings in the morning and you're set.

    Find inspiration for your toppings at

  • Bake a tray of breakfast frittatas

    No ingredient owns breakfast quite like eggs. Research has shown that people who eat two eggs for their first meal of the day - and therefore consuming a significant amount of protein - report higher energy levels and less hunger during the mid-morning slump. If you really have no time to scramble an egg before work try this batch recipe for english breakfast mini frittatas with mushrooms, cherry tomatoes and onions. 

    Find the recipe at

  • Prep and freeze cauliflower rice

    Thanks to a host of innovative chefs and influential bloggers such as Deliciously Ella, the humble cauliflower has become a kind of power-food. When blended into tiny pieces it acts as a healthier substitute for rice or couscous. Pack it into separate bags in the quantity that you need for each meal, squeeze out the air, seal and freeze. 

    Find the recipe at

  • Make a versatile tuna mix

    When tuna is mashed together with fresh crunchy celery and avocado (instead of mayo) it's just as comforting as a gooey tuna melt, without a smidgen of grease. If you can, try to use a can of tuna that's free from added oil, water or flavours. Mix all the ingredients together (apart from the avocado - it'll taste best when mashed in with a spoon at work) and divide it into small tupperware containers. Eat on a bed of lettuce or between two slices of sourdough. 

    Find the recipe at

  • Roast a batch of seasonal vegetables

    Eating healthy also means eating seasonal and local foods. Grab around two to three vegetables that tickle your fancy and roast them in the oven with a light sprinkling of olive oil, salt, pepper, cumin and harissa spice or paprika. Store them in the fridge and add them to salads, baguettes and meat dishes as and when you need.

    Find this eggplant, baby carrot and potato recipe at

  • Pre-pack salads into mason jars

    Jars have proven to keep salads fresh for up to seven days. (Not to mention it's more environmentally friendly than buying salads in plastic containers.) The key is to keep the dressing away from the lettuce by using chunky vegetables as a barricade in the middle. When it's lunchtime, shake the jar and empty the contents into a large bowl.

    Find salad inspiration at
    Find more mason jar lunch recipes at

  • Make your own salad dressing

    Bid goodbye to preservatives and chemicals by making your own salad dressing - it's surprisingly quick and easy, using ingredients most of us probably have sitting in the fridge. This creamy and delicious dressing uses Greek yoghurt, avocado, coriander and lemon juice and goes with almost everything.

    Find the recipe at

  • Bake a batch of falafel

    A batch of falafels are worth stocking in the freezer. They add a hearty kick to light salads, make great pita or sandwich fillers and can even be eaten with a large helping of couscous. Lightly shallow fry or bake them to keep all the goodness packed into it. Freeze and eat throughout the month for dinner.  

    Find the recipe at

  • Whip up your own hummus for snacking

    If you're vegetarian and struggling to get enough protein into your diet this hummus packs a punch because it's rich in lentils. It takes a total of 45 minutes to put together but it'll see you through all those afternoons of feeling peckish. Serve with Ryvita. 

    Find the recipe at

  • Make a veg-infused batch of soup

    Once you have the base of a healthy soup, you can serve it throughout the week with toasted bread, a lightly-seasoned chicken breast or even add noodles to the broth. This recipe boasts Vitamin A-rich Bok Choy, Kale and Coconut Oil. 

    Find the recipe at

  • Swap coffee for homemade energy drinks

    Visit any luxury breakfast buffet and you'll find a line of energy-boosting shot glasses packed with chia seeds and ginger. You can make a large jugful on a Sunday afternoon and drink a small glassful every morning. 

    Find a recipe for chia fruit water at

  • Cook a dozen turkey burgers

    Turkey burgers are a healthier alternative to beef or lamb and also very versatile. Once made and stored in the fridge, you can eat them the traditional way - in a bun - or get experimental by stacking it with quacamole, salad, mashed potatoes and more.

    Find the recipe at

  • Stir up your own dressing sauce

    Dressings don't have to be used just on salads. Much like ketchup, this light and zesty dressing can be drizzled over rice, chicken, potatoes and just about everything else. 

    Find the recipe at

  • Cook a star vegetable dish (courgette waffles)

    Nobody wants to eat steamed vegetables all week. Instead, spend some time on a Sunday afternoon creating a unique, staple vegetable dish which you can pair with simpler meals and salads throughout the week. Just be sure you make enough as these courgette waffles will go quick. (For an even healthier option, try cauliflower steaks.)

    Find the recipe at

  • Bake your own healthy bread

    Behold superbread: in place of sugar, oil or butter it boasts spinach, banana and greek yogurt. And while it might look green, it is as sweet as banana bread. We recommend you eat it toasted at breakfast or for a mid-morning snack.  

    Find the recipe at

  • Prepare frozen parcels of quinoa

    Quinoa isn't the quickest of grains to prepare - it can often take up to 30 minutes to cook. It's best to prepare it in bulk, transfer it to a resealable plastic bags, pat it into an even layer and squeeze all the air out before freezing. Thaw the required portion overnight in the refrigerator and eat with fresh avocado and pre-made dressing. 

    Find the recipe at

  • Fill bottles with fruit infused water

    Stay hydrated and work towards your five-a-day quota, by adding oranges, lemons, berries, cucumbers or melon to five reusable water bottles. Just don't forget to eat all the fruit once you get to the bottom!

    Find the recipe at

  • Make a large pot of Bircher muesli

    It can be a pain to prepare Bircher muesli every so often, so why not try this batch recipe which puts oats, shredded coconut, flax seed, chia seed, sliced almonds, golden raisins and date pellets, all in one. Simply add yoghurt and shredded apple (or any fruit of your choice) to a portion when you're ready to eat.

    Find the recipe at

  • Roast a one-pan dinner for the week

    Good news - this requires pretty much zero effort what so ever. (OK, maybe 10 minutes of preparation time.) In a large tray, roast sliced potatoes in the oven for 10 minutes, then add seasoned chicken breasts or salmon for another 10, followed by vegetables of your choice. Pack into tupperware containers and re-heat for dinners after a long day at work. It'll save you from the cost of takeaways. 

    Find the recipe at

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Sejal Kapadia Pocha

Sejal Kapadia Pocha covers stories about everything from women’s issues to cult foods. She describes herself as a balance between Hermione and Luna Lovegood.