Michelle Bridges, health and fitness expert, trainer on TV’s The Biggest Loser and author of Superfoods Cookbook
Wholegrain beetroot and smoked salmon sandwich
At the moment my favourite lunch is a beetroot and smoked salmon sandwich. I always use wholegrain bread and I give it a kick with some onion and horseradish cream. Obviously no sandwich is whole until I load it with greens – usually fresh dill, Lebanese cucumber and spinach. The reason I love it is that is has three of my all-time favourite superfoods in it – beetroot, salmon and spinach. All of these are affordable, easily available to buy in your local grocers and packed full of nutrients.
This is a lunch that I will make myself. I will usually have all or most of the ingredients in my fridge and pantry and it doesn’t take long to throw together. You can easily blow out your calories on a sandwich made from larger sized loaves of bread so I keep my slices small, stack up the veg and go light on the salmon. Sometimes on the weekend after a lie-in and a killer Saturday workout I will treat myself to a brunch of poached eggs with grilled mushrooms and bacon and a side of spinach. After this I won’t eat another meal until dinner.
Amelia Burton
Amelia Burton – health/fitness coach and SumoSalad’s resident fitness expert
Poached chicken and mozzarella salad
I’m definitely a salad girl at lunchtime. My first rule is two protein-based ingredients, and at least three different coloured vegetables. My second rule is to change ingredients regularly. Otherwise you run the risk of getting ‘same salad overload’. Yesterday I had a homemade salad of poached lemon chicken, truss tomatoes, rocket, mint and torn fresh mozzarella, with a lemon and cracked pepper dressing. It’s light and packed with flavour, yet the protein helps keep me full all afternoon.
Half the time I make my lunch and the other half I buy it from SumoSalad stores. At home, I measure out my two protein portions, so that the meat is no bigger than the size of the palm of my hand. For fruit and vegetables, I don’t worry as much as most are low in kilojoules, except for avocado and coconut – go easy on those. Cheeses, meats, oil and cream-based dressings can also tip a salad over the edge. It’s rare that I have a splurge during the week. But come the weekend, I’ll have whatever I feel like – maybe a chicken schnitzel at the pub, or a few slices of pizza.
Susie Burrell
Susie Burrell, dietician, author and founder of shapeme.com.au
Vegetable soup or salmon salad, plus a small dessert
As I eat out for dinner often, generally my lunch is very light – either homemade vegetable soup or a salad with a tin of red salmon added. This mix of mostly vegetable and protein controls my hunger all afternoon. Ninety per cent of the time I make it myself as it’s cheaper, generally better quality and you rarely get the bulk of salad you need when you buy it. I always have two to three cups of salad or soup. And about a palm-size piece of protein, occasionally with some crackers or one slice of bread. I also have a tea with something sweet to finish – a biscuit or chocolate.
I am a creature of habit and tend to eat the same thing day in, day out especially if I am by myself. But I also have lunch with my business partners, my sister and brother-in-law, at least once a week and we will share salad or stir fry – and always have a sweet treat with a coffee to share at the end!
Pete Evans
Pete Evans – chef, restaurateur, co-host of TV’s My Kitchen Rules and author of Pete’s Treats**
Seasonal vegetables, plus meat or fish, or a homemade smoothie
Lunch on a typical day is my main meal. It usually consists of a big serving of fresh seasonal vegetables like cucumber, avocado, cabbage, fennel, spinach, broccoli, rocket, beetroot, and carrots. I jazz them up with herbs such as coriander, mint, basil or parsley and spices, like sumac and cumin. To serve, I use a small portion of organic, grass-fed meat or poultry, or wild-caught, sustainable fish. A side of homemade fermented vegetables assists with digestion and nutrient absorption, and I finish it off by drizzling over extra virgin olive oil, a squeeze of lemon juice and a dash of apple cider vinegar.
I eat this way because I believe it’s an ethical, sustainable, nutritious and satisfying lifestyle that allows me to function at an optimum level. My family and I eat a Paleo-inspired diet that’s free of gluten, refined sugar, grains and most dairy. My partner Nic loves to pack me a lunch box full of goodness to take to work. If I’m low on time I’ll whizz a smoothie up with coconut water, vegetables, bananas, blueberries and raw organic eggs. I don’t eat unhealthy food. But every once in a while I will have a glass of red wine to celebrate life and loved ones.
Emma Sutherland
Emma Sutherland, TV nutritionist, naturopath and author of 50 Foods That Will Change Your Life
Chicken salad with tahini dressing or sashimi, miso and edamame (fresh soy beans)
On a typical day, I will have a poached chicken salad with grated carrot, rocket, beetroot and sunflower seeds with a tahini dressing. I poach the chicken in bone broth which increases its nutritional profile and the salad itself has a high level of antioxidants. Tahini is rich in calcium and as I don’t eat dairy I need to top up on calcium in other ways. I love sunflower seeds for the crunch factor and skin-boosting vitamin E. I usually make my lunch myself, as it saves money and I know what I am getting.
I eat a big portion for lunch as I try and make it my main meal. It contains about 180 grams of chicken and roughly two cups of salad. I eat pretty similarly on most work days but on my days off, I will eat sashimi, miso and edamame or I might share a big green smoothie with my daughter. If I am going to splurge on food, it will be a beautiful big bowl of spaghetti vongole and a glass of vino!
