If you go to a sandwich bar...
• Go for a wrap instead of bread – it contains fewer carbohydrates than two slives of bread and will leave you less bloated.
• Get it with as much protein as possible – tuna, chicken, lamb, etc and ask for extra, if necessary. Most places will give you a tiny sliver of chicken which won’t keep you full and will cause you to snack.
• Don’t drink your calories. Just stick to water and avoid fizzy drinks or juice, which are full of sugars. And don’t drink during your lunch; instead, make sure you’re hydrated by sipping water throughout the morning.
If you make your own lunch...
• Take in cold cuts. Even in winter, you don’t need a hot lunch, so change your mindset on that one. I always have cold cuts at work – they’re super healthy, super easy to make and they don’t require any preparation. I love salmon, but you could also try chicken, beef, prawns or even a couple of hard-boiled eggs.
• Have your cold cuts with salad or some pre-cooked vegetables (don’t overcook so they retain some crunch).
• Think outside the box. Forget what you think a proper lunch ‘should’ be and just take a selection of healthy foods to eat. For example, if all you have in your cupboards are oatcakes, some nuts, an apple and a cold cut, have those for your lunch. It will fill you up, takes no time and will keep you nice and slim.
If you go to a pizza restaurant...
• This is a tough one, so all I can here is to aim for damage limitation. If you go to a place that serves pasta as well, opt for this with a meatball topping or , even better, grilled fish with a side salad.
• If you must have pizza, ask for extra protein (chicken or prawns) and order a side salad or some vegetables as well.
If you go to a salad bar...
• Load up on brightly coloured vegetables as the reds, oranges and yellows are a result of the nutrients in them. An orange pepper for example, is a sign of vitamin A.
• Avoid cheese, croutons, raisins, pasta and creamy dressings.
• Add good fat to your salad, with avocado, olive oil (the best dressing to go for at a salad bar) or oily fish, like salmon.
If you go for sushi...
• This is a really easy one – go for sashimi (raw fish) and edamame beans and salad.
• Avoid dishes with rice, where possible. Sushi restaurants often use rice wine and sugar to bind their rice.
REMEMBER... You should have a palm-sized amount of protein with your lunch, Any less and you’ll be hungry in the afternoon.
Clean & Lean Diet Cookbook by James Duigan, £12.99, amazon.co.uk
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